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MovNat Workouts:
Week of August 29, 2022
Session 1
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
- Foot Elbow Crawl or Push Pull Crawl : 10m or Low Foot Hand Crawl : 6m
- Prone Power Get Up or Prone Get Up : 6x
- Pull Up or Side Hang Scap Pull : 6x
- Lapping to Chest Carry : 5x
- Front Carry : 1-2min
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Front Rocking : 8x
- 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
- Strength Get Up or Tripod Get Up : 5-8x/side
- Vertical Hand Press with Leg Lift : 6x alternating or Vertical Hand Press : 6x
- Forward Jump or Double Forward Jump : 5-8x
- Inverted Crawl : 10m
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
- Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge
- Tuck Swing or Tap Swing : 5-10x or Side Hang : 80% max time
- Foot Hand Crawl : 10m
- Prone Lying to Forward Roll : 2x/side or Rotational Rocking : 20 sec/dir
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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