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MovNat Workouts:
Week of April 25, 2022
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 3x/direction
- Knee Hand Rocking : 8x
- Tripod Transition : 3x/side
- Cross Sit Across Sideways Reach : 6x alternating
- Cross Sit Forward Reach : 5x
- Prone Get Up : 5x
Emphasis:
Crawl Conditioning : 3-5 Sets : Transition through a mix of any of the listed prone crawls for time : Rest same amount of time as you crawled and adjust if needed : you may touch your knees down for a brief rest only ONCE per round
Low Foot Hand Crawl (advanced)
Beginner – 30sec-1min
Intermediate – 1-2min
Advanced – 2+min
Combo: 3-5 Rounds
- Split Sideways Jump : 4-8x alternating direction or Leg Swing Jump : 6x alternating sides
- Side Hang to Leg Hook : 2-6x alternating or Side Hang or One Arm Hang : as long as possible
- Side Bent Sit Get Up or Figure Four Get Up : 5x/side *loaded for more challenge
- Side Swing Throw : 5x/side
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Base Build : 3x/side
- Deep Kneel to Side Bent Sit : 6x
- Side Bent Sit Rotational Reach : 6x/side
- Figure Four Sit to Deep Half Kneel : 5x/side
- Knee Hand to Flexed Foot Kneel : 5x
- Bent Sit to Tall Split Kneel : 6x alternating sides
Emphasis:
Clean : 3-4 Sets : 8x : Rest 2-3min
Combo: 3-5 Rounds
- Stepping Under : 10x alternating : loaded for more challenge
- Hip Thrust Crawl : 10m
- Tripod Get Up : 3-5x/side
- Single Arm Throw – Large Object : 5x/side
- Pivot Reverse or Split Squat Pivot Reverse : 6x
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Deep Kneel Sideways Reach : 6x alternating
- Deep Kneel Reverse : 6x
- Tripod Transition : 5x/side
- Front Hang Scap Pull : 6x
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- 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
or
Hang Knee Tuck : 5-10x : Rest 1-2min
Side Swing : 6-10x : Rest 1-2min
Experienced:
Warm up with skills from above : 5-10min
Pull Up to Forearm Hang : 1-3x/side : Rest 2-3min
Forearm Pull Up : 5-8x : Rest 2-3min
or
Tuck Pop Up or Swing Pop Up : 3-5x : Rest 2-5min
Advanced:
Warm up with skills from above : 5-10min
Roll Up : 1-5x : Rest 2-5min
and/or
Power Up : 1-5x : Rest 2-5min
Combo: 3-5 Rounds
- Inverted Crawl : 10m
- Squat : 8x
- Cross Reverse : 6x : loaded carry for more challenge
- Forward Sprawl or Backward Sprawl (Neutral Spine) : 6x
- Rotational Rocking : 2 complete circles each direction
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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