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MovNat Workouts:
Week of January 3, 2022
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Deep Knee Bend to Kneel : 5x
- Side Bent Sit Reverse : 6x
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Cross Sit Forward Reach : 5x
- Figure Four Sit to Deep Half Kneel : 5x/side
- Base Build : 3x/side
Emphasis:
Option 1: Strict Sets
Tripod Vault Reverse or Balanced Tripod Transition : 3-6 Sets : 2-6x/side : Rest 1-2min
Balanced Side Shuffle : 3-5 Sets : 6m/dir : Rest 1min
and/or
Balanced Deep Knee Bend Side Shuffle : 3-5 Sets : 3m/dir : Rest 1min
Option 2: Complex : 3-5 Sets : complete all skills as one set : Rest 2-3min
Balanced Side Shuffle : 2x 3m/dir
Balanced Deep Knee Bend Side Shuffle : 3m/dir
Tripod Vault Reverse or Balanced Tripod Transition : 2-6x/side
Combo: 3-5 Rounds
- Clean : 6x
- Overhead Press or Push Press : 8x
- Hip Thrust Crawl : 5m
- Foot Hand Crawl : 10m
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Front Rocking : 8x
- Tripod Transition : 3x/side
- Deep Kneel Reverse : 6x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Cross Sit to Tall Split Kneel : 6x alternating foot position
- Bent Sit Upward Reach : 6x
Emphasis:
Perform the get ups and follow immediately with the carry. Do one side, take a brief rest, then repeat on the other side.
3-5 Sets : Rest 2-3min
Strength Get Up : 3-5x
Shoulder Carry : 1min : option to add balance context
Combo: 3-5 Rounds
- Double Forward Jump or Forward Jump : 6x
- Foot Elbow Crawl or Push Pull Crawl : 10m or Low Foot Hand Crawl : 6m
- Run : 1-3min : option to run on spot or shadowbox or skip rope
- Stepping Under : 10x alternating : loaded for more challenge
- Cross Reverse : 6x : loaded carry 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
- Front Hang Scap Pull : 6x
- Cross Sit Across Sideways Reach : 6x alternating
- Side Hang Scap Pull : 6x
Emphasis:
Perform 2-4 Sets of each of the following skills according to your current skill level.
Beginners:
Tuck Swing : 5-10x : Rest 1-2min
Tap Swing : 5-10x : Rest 1-2min
Hang Knee Tuck : 5-10x : Rest 1-2min
Experienced:
Pull Up to Forearm Hang : 1-3x/side : Rest 2-3min
Forearm Pull Up : 5-8x : Rest 2-3min
Tuck Pop Up or Swing Pop Up : 3-5x : Rest 2-5min
Advanced:
Roll Up : 1-5x : Rest 2-5min
Power Up : 1-5x : Rest 2-5min
Combo: 3-5 Rounds
- Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge
- Side Vault or Tripod Vault : 3-5x/side or Tripod Get Up : 3-5x/side
- Prone Get Up or Prone Power Get Up : 5x
- Inverted Crawl : 10m
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
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