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MovNat Adaptive Practice Sessions: Week of August 2, 2021
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Prone Get Up : 5x
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- 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:
Squat : 3-5 Sets : 5-8x : Rest 2-3min
Combo: 3-5 Rounds
- Hanging Side Foot Lift : 4-8x alternating or Side Swing : 10x
- Push Pull Crawl or Low Foot Hand Crawl : 5m : under obstacle if available
- Shoulder Crawl : 5m
- Side Bent Sit Get Up or Figure Four Get Up : 5x/side *loaded for more challenge
- Pivot Reverse or Cross Reverse : 6x
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Base Build : 3x/side
- Tripod Transition : 3x/side
- Side Bent Sit Rotational Reach : 6x/side
- Deep Kneel Sideways Reach : 6x alternating
- Cross Sit Across Sideways Reach : 6x alternating
- Side Hang to Scap Pull : 6x
Emphasis:
The section below is helpful if you are unable to perform a pull up or the listed progressions. Option to use this section to add more hanging endurance practice afterwards.
Side Hang to Scap Pull : 3-4 Sets : 6-12x : Rest 2min
Side Swing : 3-4 Sets : 10x : Rest 1-2min
Side Hang : 3-6 Sets : as long as you can : Rest 2x longer than your hang time
and/or
Elbow Hang : 3-4 Sets : as long as you can : Rest 2x longer than your hang time
More experienced practitioners:
Work on your current skill progression. Adjust sets and reps accordingly.
Pull Up to Forearm Hang : 1-2 Sets : 1-3x/side : progress to next section for progression.
Forearm Pull Up : 2-3 Sets : 5-8x : Rest 2-3min
Pull Up : 2-3 Sets : 5-8x : Rest 2min
or
Jumping Pull Up : 2-3 Sets : 5-8x : Rest 2min
Combo: 3 Rounds
- Overhead Press or Push Press : 8x
- Inverted Crawl : 10m
- Forward Jump or Double Forward Jump : 5-8x
- Run : 1-2min : option to run on spot or perform jumping jacks
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Knee Hand Rocking : 6x
- Tripod Transition : 6x alternating
- Deep Kneel Reverse : 6x
- Side Bent Sit Reverse : 6x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Sideways Step Over : 5x/side
Emphasis:
Enjoy this Introduction to Vaulting tutorial prior to practice.
Tripod Vault – Shoulder Carry : 3 Sets : 5x/side : Rest 1-2min : carry load using hip carry or shoulder carry like the video : add balance context or precision stepping for more challenge
Optional Balanced Tripod Transition elevated or ground level on a 2×4
Option to work on the following vaults at various speeds and contexts.
Open Practice : 10-15min : Rest as needed
Tripod Vault : open practice : rest as needed
Side Vault : open practice : rest as needed
Split Vault : open practice : rest as needed
Combo: 3-5 Rounds
- Front Swing Throw: 8x *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
- Foot Hand Crawl : 30sec : add Balanced Foot Hand Crawl for more challenge
- Hang Knee Tuck or Hanging Front Foot Lift : 5-8x
- Balance Side Shuffle : 4 x 1.5m back and forth or Balanced Deep Knee Bend Side Shuffle : 1 x 3m back and forth : carry a load 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.
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