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MovNat Adaptive Practice Sessions: Week of May 31, 2021
Session 1
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Base Build : 3x/side
- Knee Hand Rocking : 8x
- Tripod Transition : 5x/side
- Cross Sit Forward Reach : 5x
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Knee Hand to Flexed Foot Kneel : 5x
Emphasis:
2-5 Sets/Skill : Reps as indicated : Rest 1min between sets, 2min between skills : option to perform a mix of listed skills with same sets/reps/rest
Forward Sprawl : 5-8x
or
Prone Power Get Up : 5-8x
or
Prone Get Up : 5-8x
Backward Sprawl – Neutral Spine Variation : 5-8x
or
Backward Sprawl From Kneel : 5-8x
Combo: 3-5 Rounds
- Inverted Crawl : 10m
- Downward Jump : 5x
- Side Swing Throw 10x/side with partner or 5x/side solo (throw and retrieve each time)
- Balance Side Shuffle or Balanced Deep Knee Bend Side Shuffle : 20sec back and forth
- Side Hang Leg Hook or Side Hang Side Foot Lift : 4-10x alternating
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Side Bent Sit Rotational Reach : 6x/side
- Front Rocking : 8x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Cross Sit Across Sideways Reach : 6x alternating
- Side Hang Scap Pull : 6x
Emphasis:
Side Swing : 2 Sets : 10x : Rest 1-2min
Side Swing Hang Hold : 2 Sets : 1-5x/side : Rest 1-2min
Side Swing Traverse : Open Practice
Side Power Traverse : Open Practice
Combo: 3-5 Rounds
- Foot Hand Crawl : 10m
- Pivot Reverse or Split Squat Pivot Reverse 6x
- Balance Tripod Transition : 3-5x/side
- Forward Step Under : 6x : loaded for more challenge
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Prone Get Up : 5x
- Side Bent Sit Reverse : 6x
- Figure Four Sit to Deep Half Kneel : 5x/side
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- Sideways Step Under : 10x alternating sides
- Deep Squat Backward Reach : 6x alternating
Emphasis:
Squat : 3-4 Sets : 8x : Rest 2-3min
Split Squat : 3-4 Sets : 6-8x/side : Rest 2-3min
Combo: 3-5 Rounds
- Side Bent Sit Get Up : 5x/side *loaded for more challenge
- Hang Knee Tuck : 8x or Side Hang to Leg Hook : 4x alternating
- Forward Jump or Double Forward Jump : 5x
- Rotational Rocking : 2x full circle/direction
Start Moving Naturally At Home
Our e-course, MovNat Level 1 Fundamentals, is a perfect resource for beginning your Natural Movement Fitness journey at home! If you want to build your movement and fitness from the ground up and regenerate your body using practical, natural movements that enhance fitness, function, and physical capability, learn more at the link below.
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