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MovNat Adaptive Practice Sessions: Week of November 16, 2020
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Front Rocking : 8x
- Base Build : 3x/side
- Bent Sit to Deep Squat
- Knee Hand Rocking : 8x
- Side Bent Sit Reverse : 6x
- Figure Four Sit to Deep Half Kneel : 5x/side
Emphasis:
Crawl Conditioning : 2-4 Sets : Rest 2-3min : complete these skills in sequence
Foot Hand Crawl or Foot Elbow Crawl : 10m
Tripod Transition : 1-5x/side
Inverted Crawl : 10m
Watch this great MNOC coach tutorial on the Foot Hand Crawl
Combo: 3-5 Rounds
- Forward Jump or Double Forward Jump : 5x
- Push Press : 8x
- Squat Get Up : 5-10x and/or Backward Roll Get Up : 2x/side
- Hang Knee Tuck : 5-10x : option to hold tuck at last rep as long as possible for more challenge
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Prone Get Up : 5x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Kneel to Tall Kneel : 6x
- Sideways Step Under : 10x alternating sides
- Deep Squat Backward Reach : 6x alternating
Emphasis:
Balance Split Squat : 2-3 Sets : 3m forward or 8-12 steps : Rest 1-2 min
Split Squat : 3-4 Sets : 8x/side : Rest 2min
Use either Single Hand Carry or Front Carry or Shoulder Carry and be sure to switch sides often.
Combo: 3-5 Rounds
- Balance Tripod Transition : 3-5x/side
- Cross Squat Get Up : 2x/side or Squat Get Up : 5-8x
- Pull Up : 6x or Pull Up Reach : 4x alternating sides each time or Side Hang : 80% max time
- Sideways Step Over : 5x/side : loaded for more challenge
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
- Deep Kneel Sideways Reach : 6x alternating
- Cross Sit Across Sideways Reach : 6x alternating
- Side Hang to Scap Pull : 6x
Emphasis:
Open Practice : 20min : Rest as needed : follow suggested reps or adjust accordingly : work within your skill level and ability
Side Swing : 6-10x
Side Swing Hang Hold : 2-8x
Side Swing Traverse : 3-5m or 6-10x POS release (Point Of Support)
Side Power Traverse : 2-3m or 4-6x POS release (Point Of Support)
Tuck Swing : 5-8x
Tap Swing : 5-8x
Front Swing Traverse : 3-5m or 6-10x POS release (Point Of Support)
Front Power Traverse : 2-3m or 4-6x POS release (Point Of Support)
Combo: 3 Rounds
- Inverted Crawl : 10m
- Split Sideways Jump : 6x alternating
- Backward Sprawl or Backward Sprawl from Kneel : 6x
- Deadlift : 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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