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MovNat Workouts:
Week of June 13, 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
- Side Bent Sit Rotational Reach : 6x alternating
- 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
- Squat : 8x
- Hanging Front Foot Lift : 3-8x
- Side Bent Sit Get Up or Figure Four Get Up : 5x/side *loaded for more challenge
- Side Swing Throw : 5x/side
- Run : 1-3min : option to run on spot or shadowbox
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Deep Kneel Sideways Reach : 8x alternating
- Deep Kneel Reverse : 6x
- Bent Sit Upward Reach : 6x : hold 1 breath
- Sideways Step Over : 10x alternating
- Deep Squat Backward Reach : 6x alternating : hold 1 breath
Emphasis:
Prep with this Jump Landing Sequence drill : 3 Sets : 5x : Rest 30-45sec
Upward Jump : 3 Sets : 6x : Rest 1-2min
Downward Jump : 3 Sets : 6x : Rest 1-2min : knee height or higher : target optional for downward jump
Option to try these balance landings
Combo: 3-5 Rounds
- Stepping Under : 10x alternating : loaded for more challenge
- Side Swing : 10x
- Hip Thrust Crawl : 10m
- Rotational Rocking : 2 complete circles each direction
- Strength Get Up or Tripod Get Up : 5-8x/side
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Base Build : 3x/side
- Tripod Transition : 5x/side
- Kneel to Tall Kneel : 6x
- Deep Kneel to Side Bent Sit : 6x
- Cross Sit Forward Reach : 5x
- Deep Knee Bend : 3-5 Breaths
Emphasis:
3-5 Sets/Skill : Rest 1-2+min between skills
Cross Reverse : 6x : Rest 15-30sec
Pivot Reverse : 8x : Rest 15-30sec
Split Squat Pivot Reverse : 4-6x : Rest 45sec
Balanced Side Shuffle : 6m/dir
and/or
Balanced Deep Knee Bend Side Shuffle : 3m/dir
Balanced Tripod Transition : 3-6x/side
Combo: 3-5 Rounds
- Inverted Crawl : 10m
- Lapping to Chest Carry :1x
- Front Carry : 1-2min
- Side Hang to Leg Hook : 2-6x alternating or Side Hang or One Arm Hang : as long as possible
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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