MovNat Adaptive Practice Sessions Workouts: Week of August 9, 2021

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MovNat Adaptive Practice Sessions: Week of August 9, 2021

Session 1

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

Kneel to Tall Kneel : 6x
Deep Knee Bend to Flexed Foot Kneeling : 5x
Deep Kneel Reverse : 6x
Extended Half Kneel : 6x alternating sides – hold 1 breath
Prone Get Up : 5x
Sideways Step Over : 5x/side

Emphasis:

Option 1: Spend 15-20min practicing the following jumps as mixed clusters of 3-8x of singular or mixed skills, or in a series utilizing various skills : Rest as needed. Focus on precision and soft landings. Reps are only suggestions.

Option 2: 2-3 Sets/skill : Rest 2-3min

Add landing targets for precision, various distances, objects to jump over, onto, or off of. Jumping from a run of various speeds (where applicable) is also an option for more experienced practitioners.

Leg Swing Jump : 6-8x alternating sides

Forward Jump : 5-8x
and/or
Double Forward Jump : 4-6x

Split Jump : 6-8x alternating sides

Split Sideways Jump : 6-10x alternating direction

Combo: 3-5 Rounds

Foot Hand Crawl : 30sec : add Balanced Foot Hand Crawl for more challenge
Backward Roll Get Up : 2-3x/side or Rotational Rocking : 2x full circle/direction
Side Hang Leg Hook or Side Hang Side Foot Lift : 4-10x alternating
Split Vault : 3x/side or Front Vault : 5x

Session 2

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

Prone Get Up : 5x
Bent Sit to Tall Split Kneel : 6x alternating sides
Knee Hand Rocking : 8x
Tripod Transition : 5x/side
Knee Hand to Flexed Foot Kneel : 5x
Cross Sit Across Sideways Reach : 6x alternating

Emphasis:

3-5 Sets/Skill : Rest 2-3min

Vertical Hand Press : 5-8x

Vertical Hand Press with Leg Lift : 4-8x alternating sides

Combo: 3-5 Rounds

Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge
Backward Sprawl or Backward Sprawl from Kneel : 6x
Hip Thrust Crawl : 10m
Cross Squat Get Up : 4x or Squat Get Up : 5-10x
Prone Get Up or Prone Power Get Up : 5x

Session 3

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

Sideways Step Under : 10x alternating sides
Front Rocking : 8x
Figure Four Sit to Deep Half Kneel : 5x/side
Side Bent Sit Rotational Reach : 6x/side
Tripod Transition : 3x/side
Bent Sit Upward Reach : 6x

Emphasis:

Tripod Get Up : 2-3 Sets : 5x/side : Rest 30sec : extended warm up

Strength Get Up : 3-5 Sets : 3-5x/side : Rest 1-3min

Combo: 3-5 Rounds

Backward Throw : 5-10x
Downward Jump : 5x
Foot Elbow Crawl or Push Pull Crawl : 10m or Low Foot Hand Crawl : 6m
Forward Step Under : 6x : loaded for more challenge
Tuck Swing or Tap Swing : 5-10x or Side Hang : as long as possible

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 August 9, 2021

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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