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MovNat Workouts:
Week of April 4, 2022
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Knee Hand Rocking : 8x
- Side Bent Sit Reverse : 6x
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Deep Kneel Sideways Reach : 6x alternating
- Sideways Step Under : 10x alternating sides
- Deep Squat Backward Reach : 6x alternating
Emphasis:
Deadlift : light load : 2 Sets : 8-10x : Rest 1-2min
Continue adding more load each set for 3-5 more sets : 5-8x : Rest 2-3min
Combo: 3-5 Rounds
- Prone Power Get Up or Prone Get Up : 5-8x
- Tuck Swing or Tap Swing : 5-10x or Side Hang : 80% max time
- Inverted Crawl : 10m
- Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge
Session 2
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Bent Sit Upward Reach : 6x
- Bent Sit to Tall Split Kneel : 6x alternating sides
- Cross Sit Across Sideways Reach : 6x alternating
- Tripod Transition : 5x/side
- Side Hang : 10-30sec
- Prone Get Up : 5x
Emphasis:
Warm up with : Overhead Press : 2 Sets : 8-10x : Rest 1-2min : light-medium load : explore this press while in various sitting, kneeling, and squatting positions
Option to perform only the Overhead Press (adjusting load/reps for more or less challenge) and complete 1-3 more sets or progress with:
Push Press : 3-4 Sets : 6-8x : moderately challenging load
and/or
Push Jerk : 3-4 Sets : 3-5x : very challenging load
Combo: 3-5 Rounds
- Side Swing : 6-10x or Side Swing Traverse : 2m/direction
- Cross Reverse : 6x : loaded carry for more challenge
- Squat : 8x
- Forward Roll or Dive Roll : 1-3x/side or Rotational Rocking : 10sec/dir
- Shoulder Crawl : 5m
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Front Rocking : 6x
- Knee Hand to Flexed Foot Kneel : 5x
- 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
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
Cross Squat Get Up : 6x : alternate foot position often
Side Bent Sit Get Up : 3-5x/side : perform loaded for extra challenge
Combo: 3-5 Rounds
- Pull Up : 6x or Pull Up to Elbow Hang : 6x alternating or Side Hang Scap Pull : 6x
- Upward Jump + Downward Jump : 6x
- Foot Hand Crawl : 10m
- Pivot Reverse or Split Squat 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
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