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MovNat Adaptive Practice Sessions: Week of October 26, 2020
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Front Rocking : 8x
- Side Roll : 5x/direction
- Front Hang Scap Pull : 6x
- Side Bent Sit Rotational Reach : 6x/side
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Side Hang Scap Pull : 6x
Emphasis:
Front Hang to Foot Pinch : 3-5 Sets : 5x : Rest 2-3min : Alternate hand position often
and/or
Side Hang to Leg Hook : 3-5 Sets : 6x alternating : Rest 2-3min
Option to add various hangs and transitions within each set or at the end of your final set. See this inspirational MovNat Snapshots Hanging video by one of our MNOC coaches.
Combo: 3-5 Rounds
- Forward Jump or Double Forward Jump : 6x
- Pivot Reverse or Split Squat Pivot Reverse 6x
- Forward Sprawl or Prone Power Get Up : 3-6x : option to perform from knees
- Foot Elbow Crawl : 10m
- Rotational Rocking : 2x full circle/direction
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Prone Get Up : 5x
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Deep Kneel Sideways Reach : 6x alternating
- Figure Four Sit to Deep Half Kneel : 5x/side
- Sideways Step Under : 10x alternating sides
- Deep Squat Backward Reach : 6x alternating
Emphasis:
Squat : 3-4 Sets : 8-12x : Rest 2min
Combo: 3-5 Rounds
- Backward Sprawl From Kneel : 6x or Backward Sprawl (Neutral Spine) or Backward Sprawl (Hips Extended) : 8x
- Foot Hand Crawl : 30sec : move forward, backward, and sideways
- Backward Roll Get Up : 2x/side or Figure Four Get Up : 3x/side : perform loaded for extra challenge
- Hang Knee Tuck : 8x or Side Hang : as long as possible
Session 3
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Bent Sit Upward Reach : 6x
- Bent Sit to Tall Split Kneel : 6x alternating sides
- Knee Hand Rocking : 8x
- Deep Kneel to Side Bent Sit : 6x
- Tripod Transition : 5x/side
- Prone Get Up : 5x
Emphasis:
Vertical Hand Press : 3-5 Sets : 6x : Rest 2min
or
Vertical Hand Press with Leg Lift : 3-5 Sets : 2-8x alternating : Rest 2min
Option to add Tripod Vault Reverse to any or all repetitions if the option is available to you.
Combo: 3-5 Rounds
- Inverted Crawl : 10m
- Tuck Swing or Tap Swing : 5-10x or Side Hang : as long as possible
- Balance Side Shuffle : 4 x 1.5m back and forth
- Overhead Press or Push Press : 8x
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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