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MovNat Adaptive Practice Sessions: Week of November 23, 2020
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Front Rocking : 8x
- Side Bent Sit Reverse : 6x
- Deep Kneel Reverse : 6x
- Cross Sit Across Sideways Reach : 6x alternating
- Sideways Step Over : 5x/side
Emphasis:
Prep with this Jump Landing Sequence drill : 2-3 Sets : 5-8x : Rest 30-45sec
Spend 15-20min practicing the following jumps singularly as sets and reps (as indicated), as mixed clusters of 5-8x of singular or mixed skills, or in a series utilizing various skills. Rest often. Focus on precision and soft landings. Sets and reps are only suggestions, scale to your experience, ability, and fitness level.
Add landing targets for precision, balance context for either jump or landing (or both), various distances, objects to jump over, onto, or off of.
Leg Swing Jump : 2-3 Sets : 6-12x alternating sides : Rest 2min
Forward Jump : 3-4 Sets : 5-8x : Rest 2min
More advanced:
Split Jump : 3-4 Sets : 5-8x : Rest 2min : can be done from a run
Double Forward Jump : 3-4 Sets : 4-6x : Rest 2min
Combo: 3-5 Rounds
- Front Hang to Foot Pinch : 2-6x or Front Hang Scap Pull : 5-8x : change and position often
- Step Up : 8x alternating : add load for more challenge
- Foot Hand Crawl : 5m Push Pull Crawl or Low Foot Hand Crawl : 5m : Foot Hand Crawl : 5m : under obstacle if available
- Tripod Get Up : 3-5x/side
- Balance Side Shuffle : 6m/dir or Balance Deep Knee Bend Side Shuffle : 3m/dir
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Base Build : 3x/side
- Knee Hand Rocking : 8x
- Deep Kneel to Side Bent Sit : 6x
- Figure Four Sit to Deep Half Kneel : 5x/side
- Cross Sit Forward Reach : 5x
- Deep Knee Bend : 3 breaths
Emphasis:
Option 1: Open Practice : 20min : Cluster Sets of a mix of listed skills : rest as needed
Option 2: as outlined
Sit to Backward Roll : 3 Sets : 2-5x/side : rest as needed
Prone Lying to Forward Roll : 3 Sets : 2-5x/side : rest as needed
Progress to
Backward Roll Get Up : 3 Sets : 2-5x/side : rest as needed
Forward Roll : 3 Sets : 2-5x/side : rest as needed
Check out this great MNOC coach tutorial and read this full article on MovNat.com
Combo: 3-5 Rounds
- Pivot Reverse or Split Squat Pivot Reverse 6x
- Foot Elbow Crawl : 10m
- 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
- Forward Step Under : 6x : loaded for more challenge
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
- Kneel to Tall Kneel : 6x
- Tripod Transition : 5x/side
- Deep Squat Backward Reach : 6x alternating
- Prone Get Up : 5x
Emphasis:
Warm up with : Overhead Press : 2 Sets : 8-12x : Rest 1-2min : light-medium load
Option to perform only the Overhead Press (adjusting load for more or less challenge) and complete 1-3 more sets or progress with:
Push Press : 3-4 Sets : 6-8x : moderately challenging load
and/or
Push Jerk : 3-4 Sets : 4-6x : very challenging load
Combo: 3-5 Rounds
- Inverted Crawl : 10m
- Single Hand Carry : 30-45sec/side : add balance context for more challenge
- 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
- Hanging Side Foot Lift : 4-8x alternating or Side Swing : 10x
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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