MovNat Adaptive Practice Sessions Workouts: Week of November 30, 2020

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MovNat Adaptive Practice Sessions: Week of November 30, 2020

Session 1

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

Emphasis:

Start at your current skill level. Perform each movement skill individually

3-5 Sets/Skill : Rest 1-2min between sets, 2-3min between skills

Backward Sprawl From Kneel : 5-8x

Backward Sprawl – Neutral Spine Variation : 5-8x

Backward Sprawl – Extended Hips Variation : 5-8x

Forward Sprawl : 5-8x : option to modify using kneeling position and Prone Get Up

Combo: 3-5 Rounds

Figure Four Get Up : 3x/side : perform loaded for extra challenge
Leg Swing Jump : 5x/side
Push Pull Crawl : 10m
Deep Squat : 30sec
Tuck Swing or Tap Swing : 5-10x or Side Hang : as long as possible

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:

Option 1: Individual Sets : Complete all sets of each skill separately.

Deadlift : 3-4 Sets : 5-8x : Rest 2min

Inverted Crawl : 3-5 Sets : 10m : Rest 1-2min

Option 2: Paired Sets : Complete the first skill followed by the second skill with little to no rest between skills : 3-4 Sets : Rest 2-3min

Deadlift : 6-8x

Inverted Crawl : 10m

Combo: 3-5 Rounds

Downward Jump : 5x
Shoulder Crawl : 5m
Foot Elbow Crawl : 10m
Rotational Rocking : 2x full circle/direction

Session 3

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:

Option 1:

Side Hang to Leg Hook : 3-5 Sets : 4-8x alternating : Rest 2-3min

Option 2:

Front Hang to Foot Pinch : 3-5 Sets : 5x : Rest 2-3min : Alternate hand position often

More advanced practitioners may add any of the following skills once mounted on the bar at any moment during the sets. Adjust reps accordingly.

Sliding Swing Up : 1-5x/side
or
Forearm Swing Up : 1-5x/side
or
Hand Swing Up : 1-5x/side

Combo: 3-5 Rounds

Hip Thrust Crawl : 5m
Sideways Step Over : 5x/side : loaded for more challenge
Foot Hand Crawl : 30sec : move forward, backward, and sideways
Cross Squat Get Up : 2x/side or Squat Get Up : 5-8x

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.

Click here to learn more about
MovNat Level 1 Fundamentals

MovNat Adaptive Practice Sessions: Week of November 30, 2020

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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