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MovNat Adaptive Practice Sessions: Week of December 14, 2020
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Front Rocking : 6x
- Cross Sit to Tall Split Kneel : 6x alternating foot position
- Side Bent Sit Rotational Reach : 6x/side
- Deep Kneel to Side Bent Sit : 8x alternating sides
- Sideways Stepping Under : 10x alternating sides
Emphasis:
Option 1: Individual Sets : 3-5 Sets : Reps as indicated : Rest 2min
Option 2: Perform a mix of skills in clusters, with brief rests as needed, for 1-2min : 2-3 Sets : Rest 1-2min
Tripod Get Up : 3-5x/side
Squat Get Up : 5-8x
Side Bent Sit Get Up : 3-5x/side : perform loaded for extra challenge
Figure Four Get Up : 3-5x/side : perform loaded for extra challenge
Cross Sit Get Up : 2-8x alternating position each time
For more advanced practitioners.
Single Leg Squat Get Up : 3 Sets : 1-3x/side : Rest 2-3min
Combo: 3-5 Rounds
- Balanced Tripod Transition : 3-5x/side
- Forward Jump : 5x
- Prone Get Up or Prone Power Get Up : 6x
- Overhead Throw : 6x
- 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
- Base Build : 3x/side
- Kneel to Tall Kneel : 6x
- Deep Kneel Reverse : 6x
- Side Bent Sit Reverse : 6x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Sideways Step Over : 5x/side
Emphasis:
Single Hand Carry : 3-5 Sets : add balance context or precision stepping on targets or obstacles for more challenge
Beginner : 15sec/side : light to moderate load : rest 1min
Intermediate : 30sec/side : medium to challenging load : rest 1-2min
Advanced : 1+min/change hands when necessary : heavy and very challenging load : rest 2-3+min
Combo: 3-5 Rounds
- Inverted Crawl : 10m
- Backward Throw : 6x
- Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge
- Foot Elbow Crawl or Push Pull Crawl : 10m or Low Foot Hand Crawl : 6m
- Rotational Rocking : 2 complete circles each direction
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
- Figure Four Sit to Deep Half Kneel : 5x/side
- Tripod Transition : 5x/side
- Prone Get Up : 5x
Emphasis:
Cluster sets : 1-8+ of any variation : Rest as needed. Adjust rest period or regress to less complex or intense skill if unable to perform safely.
Vertical Hand Press with Leg Lift
Combo: 3-5 Rounds
- Step Up to Downward Jump : 4x/side : option to set up a target for the landing
- Balance Foot Hand Crawl : 5m or Foot Hand Crawl : 10m
- Sideways Step Over : 5x/side : loaded for more challenge
- 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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