MovNat Adaptive Practice Sessions Workouts: Week of July 12, 2021

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MovNat Adaptive Practice Sessions: Week of July 12, 2021

Session 1

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths

Front Rocking : 8x
Tripod Transition : 3x/side
Side Roll : 5x/direction
Deep Kneel Sideways Reach : 8x alternating
Cross Sit Across Sideways Reach : 6x alternating
Sideways Step Over : 5x/side

Emphasis:

Perform the following skills in sequence. Adjust volume (distance) as necessary.

3-5 Sets : Rest 2-3min

Inverted Crawl : 10m + Hip Thrust Crawl : 5m + Rotational Rocking : 10sec/direction

Combo: 3-5 Rounds

Push Pull Crawl or Foot Elbow Crawl : 10m
Front Swing Throw: 8-12x *if solo practicing, bounce off wall if possible to allow the catching phase or emphasize only the throwing phase. There is also a KB variation here
Vertical Hand Press : 6x or Vertical Hand Press with Leg Lift : 6x alternating
Run : 2min

Session 2

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths

Figure Four Sit to Deep Half Kneel : 5x/side
Side Bent Sit Reverse : 6x
Bent Sit to Tall Split Kneel : 6x alternating sides
Deep Squat Backward Reach : 6x alternating
Forward Step Over : 5x/side
Sideways Step Under : 8x alternating

Emphasis:

Prep : Walking Split Squat : 2 Sets : 10x : Bodyweight Only : Rest 45sec-1min

Balance Split Squat : 2-3 Sets : 3m forward or 8-12 steps : Rest 2min : for more challenge perform a loaded variation using Single Hand Carry or Front Carry or Shoulder Carry

Split Squat : 3 Sets : 6-8x/side : Rest 1-2min : for more challenge perform a loaded variation using Single Hand Carry or Front Carry or Shoulder Carry

Combo: 3-5 Rounds

Overhead Press or Push Press : 8x
Balance Tripod Transition : 3-5x/side
Foot Hand Crawl : 10m
Front Hang Foot Pinch : 5x or Front Hang to Scap Pull : 8x : alternate hand position often

Session 3

Warm Up: 2 Rounds : Hold Position for 1-2 Breaths

Base Build : 3x/side
Cross Sit Forward Reach : 5x
Tripod Transition : 5x/side
Bent Sit Upward Reach : 6x
Knee Hand to Flexed Foot Kneel : 5x
Extended Half Kneel : 6x alternating sides – hold 1 breath

Emphasis:

Start at your current skill level. Perform each movement skill individually

3-5 Sets/Skill : Rest 1-2min between sets, 2-3min between skills

Forward Sprawl : 5-8x : option to modify using kneeling position and Prone Get Up

Backward Sprawl – Neutral Spine Variation : 5-8x

Backward Sprawl – Extended Hips Variation : 5-8x
or modify with:
Backward Sprawl From Kneel : 5-8x

Combo: 3-5 Rounds

Split Sideways Jump : 5x both directions
Strength Get Up or Tripod Get Up : 5x/side
Pivot Reverse or Split Squat Pivot Reverse 6x
Single Hand Carry : 45sec/side : add balance context for more challenge

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.

Click here to learn more about
MovNat Level 1 Fundamentals

MovNat Adaptive Practice Sessions: Week of July 12, 2021

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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