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MovNat Workouts:
Week of February 7, 2022

Session 1

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

Emphasis:

Option 1: Individual Sets : 2-3 Sets/skill : Reps as indicated : Rest 1-2min

Option 2: Perform a mix of skills in clusters of 3-8x, with brief rests as needed, for 1-2min : 2-5 Sets : Rest 1-2min

Figure Four Get Up : 3-5x/side : perform loaded for extra challenge

Squat Get Up : 5-8x

Prone Get Up or Prone Power Get Up : 5-8x

Tripod Get Up : 3-5x/side

Combo: 3-5 Rounds

Session 2

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

Emphasis:

Use either the Deadlift, Clean, or Lapping to Front Carry technique to set up for the following throws. Practice with a parter, throw and retrieve, or bounce it off a vertical surface to practice both the throw and catch.

Push Press Throw : 3 Sets : 6-8x : Rest 2min

Overhead Throw : 3 Sets : 6-8x : Rest 2min

Backward Throw : 3 Sets : 6-8x : Rest 2min

Combo: 3-5 Rounds

Session 3

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

Emphasis:

Enjoy this Introduction to Vaulting tutorial prior to practice. If you are an experienced or advanced practitioner delay the loaded tripod vault until AFTER practicing the more challenging vaults.

Tripod Vault : 3 Sets : 5x/side : Rest 1-2min

Tripod Vault – Shoulder Carry : 3 Sets : 5x/side : Rest 1-2min : carry load using hip carry or shoulder carry like the video

Optional Balanced Tripod Transition elevated or ground level on a 2×4

Experienced practitioners:

Side Vault : open practice : rest as needed

Split Vault : open practice : rest as needed

Advanced practitioners:

Front Vault : open practice : rest as needed

Inverted Vault : open practice : rest as needed

Combo: 3-5 Rounds

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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