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MovNat Workouts:
Week of May 9, 2022
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Bent Sit to Tall Split Kneel : 6x alternating sides
- Tripod Transition : 6x alternating
- Deep Kneel Reverse : 6x
- Side Bent Sit Reverse : 6x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Sideways Step Over : 5x/side
Emphasis:
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
Spend 15-20min open practice on any of the listed vaults:
Tripod Vault : open practice : rest as needed
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
- Push Pull Crawl or Foot Elbow Crawl : 10m
- Hip Thrust Crawl : 5m
- Side Bent Sit Get Up : 2-6x alternating position each time
- Side Swing Throw 5x/side
- Pivot Reverse or Split Squat Pivot Reverse 6x
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Base Build : 3x/side
- Side Bent Sit Rotational Reach : 6x/side
- Front Hang Scap Pull : 6x
- Cross Sit Across Sideways Reach : 6x alternating
- Side Hang to Scap Pull : 6x
Emphasis:
Option 1: Open Practice : spend 20min practicing the following skills : Rest as needed : follow suggested reps or adjust accordingly : work within your skill level and ability
Option 2: Choose two or three of the following skills and repeat each skill for 3-5 Sets : Rest 1-3min between sets : follow suggested reps or adjust accordingly : work within your skill level and ability
Side Hang Knee Tuck : 5-8x
and/or
Side Hang Front Foot Lift : 3-6x
Front Hang to Foot Pinch : 3-6x
Side Hang Side Foot Lift : 2-6x alternating
and/or
Side Hang to Leg Hook : 3-5x/side
Combo: 3-5 Rounds
- Deadlift : 6x
- Balance Side Shuffle : or Balance Deep Knee Bend Side Shuffle : 30sec : carry a load for more challenge
- Prone Power Get Up or Prone Get Up : 6x
- Forward Step Under : 8x
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Prone Get Up : 5x
- Deep Kneel Sideways Reach : 6x alternating
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Figure Four Sit to Deep Half Kneel : 5x/side
- Sideways Step Under : 10x alternating sides
- Deep Squat Backward Reach : 6x alternating
Emphasis:
Squat : 3-4 Sets : 8x : Rest 2-3min
Add variation by using Single Hand Carry or Shoulder Carry for some or all of your sets
Combo: 3-5 Rounds
- Side Swing : 6-10x
- Split Sideways Jump : 6x alternating
- Foot Hand Crawl : 10m or Balanced Foot Hand Crawl : 5m
- Inverted Crawl : 10m
- Tripod Get Up : 3-5x/side
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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