MovNat Adaptive Practice Sessions Workouts: Week of December 7, 2020

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MovNat Adaptive Practice Sessions: Week of December 7, 2020

Session 1

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

Emphasis:

3-5 Sets : Rest 1-2min : For more practical training try setting up obstacles to crawl under or through.

Option 1: For distance as shown : the following crawls in sequence.

Option 2: For time in any order : 1-2min continuous : adjust rest period if necessary

Inverted Crawl : 10m + Hip Thrust Crawl : 5m + Shoulder Crawl : 5m

Combo: 3-5 Rounds

Overhead Press or Push Press : 8x
Run : 2min : option to run on spot or perform jumping jacks
Side Bent Sit Get Up : 5x/side *loaded for more challenge
Backward Sprawl From Kneel : 6x or Backward Sprawl (Neutral Spine) or Backward Sprawl (Hips Extended) : 8x
Single Hand Carry : 45sec/side : add balance context for more challenge

Session 2

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

Prone Get Up : 5x
Deep Kneel Sideways Reach : 6x alternating
Side Bent Sit to Tall Split Kneel : 6x alternating sides
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 : 8x : Rest 2min

Combo: 3-5 Rounds

Side Swing : 10x
Foot Elbow Crawl : 10m
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
Vertical Hand Press : 6x or Vertical Hand Press with Leg Lift : 6x alternating

Session 3

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

Base Build : 3x/side
Knee Hand Rocking : 8x
Extended Half Kneel : 6x alternating sides – hold 1 breath
Deep Kneel Reverse : 6x
Cross Sit Across Sideways Reach : 6x alternating
Side Hang to Scap Pull : 6x

Emphasis:

Please read carefully so you know where to start. The skills are listed in a progressive manner, choose where you would like to place most of your attention and energy. If you are unable to perform the pull ups or the listed progressions, perform a Side Hang to Scap Pull or Side Hang for as long as you can for the same recommended sets and rest periods.

Another option is to start at your current progression and work BACKWARDS to the beginning. feel free to subtract sets and set your own rep count to your level.

Jumping Pull Up : 3 Sets : 5-8x : Rest 1-2min : If you are already proficient at pull ups move on to the next progression.

Pull Up : 3 Sets : 5-8x : Rest 2min : If you are already proficient at pull ups move on to the next progression.

Pull Up to Elbow Hang : 3 Sets : 1-3x/side : Rest 2min : progress to next section for progression.
Combo: 3 Rounds

Lapping to Chest Carry or Clean : 6x
Walking Split Squat : 10m : loaded using Chest Carry for more challenge
Foot Hand Crawl : 10m or Push Pull Crawl or Low Foot Hand Crawl : 5m
Backward Roll Get Up : 2x/side or Figure Four Get Up : 3x/side
Pivot Reverse : 6x

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 December 7, 2020

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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