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MovNat Workouts:
Week of August 22, 2022
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Prone Get Up : 5x
- Side Bent Sit Rotational Reach : 6x alternating
- Kneel to Tall Kneel : 6x
- Deep Kneel Sideways Reach : 6x alternating
- Sideways Step Under : 10x alternating sides
- Figure Four Sit to Deep Half Kneel : 5x/side
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
- Forward Sprawl or Backward Sprawl (Neutral Spine) : 5x
- Inverted Crawl : 10m
- Side Bent Sit Get Up : 5x/side *loaded for more challenge
- Split Sideways Jump : 6x alternating
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Base Build : 3x/side
- Knee Hand Rocking : 8x
- Tripod Transition : 3x/side
- Cross Sit Across Sideways Reach : 6x alternating
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Deep Kneel Reverse : 6x
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
- Downward Jump : 6x
- Side Swing Throw : 5x/side
- Step Up : 12x alternating : loaded for more challenge
- Rotational Rocking : 2 complete circles each direction
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Knee Hand to Flexed Foot Kneel : 5x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Cross Sit to Tall Split Kneel : 6x alternating foot position
- Side Bent Sit Reverse : 6x
- Extended Half Kneel : 6x alternating sides – hold 1 breath
Emphasis:
Option 1: Individual Sets : 2-3 Sets/skill : Reps as indicated : Rest 1-2min
Option 2: Perform a mix of skills for 45sec, for 1-2min : 2-5 Sets
Tripod Get Up : 3-5x/side
Figure Four Get Up : 2-6x alternating position each time
Squat Get Up : 5-8x
Advanced Option:
Single Leg Squat Get Up : 2-5x/side
Combo: 3-5 Rounds
- Side Hang to Leg Hook : 2-6x alternating or Side Hang or One Arm Hang : as long as possible
- Stepping Under : 10x alternating : loaded for more challenge
- Push Press or Overhead Press : 8x
- Hip Thrust Crawl : 5m
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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