MovNat Adaptive Practice Sessions Workouts: Week of August 16, 2021

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MovNat Adaptive Practice Sessions: Week of August 16, 2021

Session 1

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

Sideways Step Under : 10x alternating sides
Bent Sit to Deep Squat : 5x
Side Bent Sit Reverse : 6x
Tripod Transition : 3x/side
Figure Four Sit to Deep Half Kneel : 5x/side
Side Hang : 10sec

Emphasis:

Continue warm up to include:

Clean : 2 Sets : 6-8x : light/medium load : Rest 1-2min

Rest 2-3min then continue with:

Clean : 3-5 Sets : 5-6x : Rest 2-3min : challenging load

Combo: 3-5 Rounds

Shoulder Crawl : 5m
Side Bent Sit Get Up or Figure Four Get Up : 5x/side *loaded for more challenge
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
Hang Knee Tuck : 6-10x
Step Up : 12x alternating : loaded for more challenge

Session 2

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

Knee Hand Rocking : 6x
Prone Get Up : 5x
Deep Kneel to Side Bent Sit : 6x
Deep Knee Bend to Flexed Foot Kneeling : 5x
Front Rocking : 6x
Deep Knee Bend : 3 breaths

Emphasis:

Option 1: Open Practice : 20min : Cluster Sets of single or mixed skills : rest as needed : skills listed progress towards higher competency. Please move accordingly.

Option 2: as outlined

Sit to Backward Roll : 3 Sets : 2-5x/side : Rest 1min

Prone Lying to Forward Roll : 3 Sets : 2-5x/side : Rest 1min

Foot Hand Crawl to Side Roll : 3 Sets : 5x/side : Rest 1min

Progress to:

Backward Roll Get Up : 3 Sets : 2-5x/side : Rest 1min

Forward Roll : 3 Sets : 2-5x/side : Rest 1min

Progress to:

Dive Roll : 3 Sets : 5x/side : Rest 1-2min : over obstacles for more challenge

Check out this great MNOC coach tutorial and read this full article on MovNat.com

Combo: 3-5 Rounds

Single Hand Carry or Balance Single Hand Carry : 30-45sec : switch hands often
Pivot Reverse or Split Squat Pivot Reverse 6x
Overhead Press or Push Press : 8x
Inverted Crawl : 10m
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

Side Roll : 5x/direction
Side Bent Sit Rotational Reach : 6x/side
Tripod Transition : 5x/side
Front Hang Scap Pull : 6x
Cross Sit Across Sideways Reach : 6x alternating
Side Hang Scap Pull : 6x

Emphasis:

Perform 2-4 Sets of each of the following skills. Reps and sets as indicated.

Beginners:

Tuck Swing or Tap Swing : 5-8x : Rest 1-2min

Experienced:

Forearm Pull Up : 5-8x : Rest 2-3min

Tuck Pop Up or Swing Pop Up : 5-8x : Rest 2-3min

Advanced:

Roll Up : 1-5x : Rest 2-3min

Power Up : 1-5x : Rest 2-3min

Combo: 3-5 Rounds

Foot Hand Crawl and/or Foot Elbow Crawl : 30-45sec : mixed crawl
Squat Get Up : 5-10x or Deep Squat : 30sec
Tripod Vault or Balance Tripod Transition : 3-5x/side
Single Hand Throw (Large Object) : 5x/side

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 16, 2021

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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