MovNat Adaptive Practice Sessions Workouts: Week of July 26, 2021

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MovNat Adaptive Practice Sessions: Week of July 26, 2021

Session 1

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

Prone Get Up : 5
Deep Kneel Sideways Reach : 6x alternating
Side Bent Sit to Tall Split Kneel : 6x alternating sides
Figure Four Sit to Deep Half Kneel : 5x/side
Sideways Step Under : 10x alternating sides
Deep Squat Backward Reach : 6x alternating

Emphasis:

Option 1: Individual Sets : Complete all sets of each skill separately.

Deadlift : 3-4 Sets : 6-8x : Rest 2min

Inverted Crawl : 3-5 Sets : 10m : Rest 1min

Option 2: Paired Sets : Complete the first skill followed by the second skill with little to no rest in-between skills : 3-5 Sets : Rest 2-3min

Deadlift : 6-8x

Inverted Crawl : 10m

Combo: 3-5 Rounds

Backward Sprawl From Kneel : 6x or Backward Sprawl (Neutral Spine) or Backward Sprawl (Hips Extended) : 8x
Hip Thrust Crawl : 5m
Cross Squat Get Up : 4x or Squat Get Up : 5-10x
Tuck Swing or Hang Knee Tuck : 6-10x
Forward Step Under : 6x : loaded for more challenge

Session 2

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

Emphasis:

Option 1: Perform each balance skill or drill individually. Sets, reps, and rest as indicated.

Option 2: Perform in sequences of any skill for listed or adjusted distance/reps or until you lose balance or fatigue : Use 2×4, rail, narrow surface, or draw or follow a line on the ground : 20-30min : Rest as needed

Cross Reverse : 2 Sets : 6x : Rest 30sec : loaded carry for more challenge

Pivot Reverse : 2 Sets : 4-10x : Rest 1min
and/or
Split Squat Pivot Reverse : 2 Sets : 4-10x : Rest 1min

Balanced Side Shuffle : 2 Sets : 6m/dir : Rest 1min
and/or
Balanced Deep Knee Bend Side Shuffle : 2 Sets : 3m/dir : Rest 1min

Balanced Tripod Transition : 3-5 Sets : 2-5x/side : Rest 1-2min

Combo: 3-5 Rounds

Vertical Hand Press : 6x or Vertical Hand Press with Leg Lift : 6x alternating
Single Hand Carry : 45sec/side : add balance context for more challenge
Leg Swing Jump or Split Jump : 3-5x/side
Pull Up : 6x or Pull Up Reach : 1-3x/side or Side Hang Scap Pull : 6x

Session 3

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

Base Build : 3x/side
Knee Hand Rocking : 8x
Side Roll : 3x/direction
Deep Kneel Sideways Reach : 8x alternating
Cross Sit Across Sideways Reach : 6x alternating
Deep Squat Backward Reach : 6x alternating

Emphasis:

Foot Hand Crawl : 2-3 Sets : 10m : Rest 1-2min

Foot Elbow Crawl : 2-3 Sets : 10m : Rest 1-2min

Experienced

Push Pull Crawl : 2-3 Sets : 5m : Rest 1-2min : (watch this tutorial)

Advanced

Low Foot Hand Crawl : 2-3 Sets : 5m : Rest 2min

Combo: 3-5 Rounds

Side Hang or One Arm Hang : as long as possible
Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge
Tripod Vault or Tripod Get Up : 3-5x/side
Rotational Rocking : 2 complete circles each direction
Deep Squat : 30sec

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 26, 2021

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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