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MovNat Workouts:
Week of October 11, 2021
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Deep Kneel Sideways Reach : 8x alternating
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- Sideways Step Under : 10x alternating sides
- Deep Squat Backward Reach : 6x alternating
- Deep Kneel Reverse : 6x
Emphasis:
3-5 Sets/Skill : Rest 1-2min
Step Up : 6-8x/side : loaded using Front Carry, Single Hand Carry, or Shoulder Carry
Extended Step Up : 5-8x/side : bodyweight
Combo: 3-5 Rounds
- Hang Knee Tuck : 5-10x : option to hold tuck at last rep as long as possible for more challenge
- Foot Elbow Crawl : 10m
- Tripod Get Up : 3-5x/side
- Side Swing Throw 3x/side + Overhead Throw 5x : against wall or throw and retrieve each time
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Tripod Transition : 6x alternating
- Side Bent Sit Rotational Reach : 6x alternating
- Front Hang Scap Pull : 6x
- Cross Sit Across Sideways Reach : 6x alternating : hold 1 breath
- Side Hang to Scap Pull : 6x
Emphasis:
Jumping Pull Up : 2-3 Sets : 5-8x : Rest 2min
Pull Up : 2-3 Sets : 5-8x : Rest 2min
Pull Up to Forearm Hang : 1-2 Sets : 1-3x/side : progress to next section for progression.
Pull Up Reach : 1-3 Sets : 4-6x alternating : rest 2min
If you are unable to perform the pull ups or the listed progressions, perform:
Side Hang to Scap Pull : 3-4 Sets : 6-12x : Rest 2min
Side Hang : 3-6 Sets : as long as you can Rest 2x longer than your hang time
Combo: 3 Rounds
- Inverted Crawl : 10m
- Side Bent Sit Get Up or Figure Four Get Up : 5x/side *loaded for more challenge
- Leg Swing Jump : 6x/side or Precision Leg Swing Jump : 3x/side
- Vertical Hand Press : 6x or Vertical Hand Press with Leg Lift : 6x alternating
- Foot Hand Crawl : 10m
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Base Build : 3x/side
- Knee Hand Rocking : 8x
- Deep Kneel to Side Bent Sit : 6x
- Figure Four Sit to Deep Half Kneel : 5x/side
- Front Rocking : 6x
- Deep Knee Bend : 3 breaths
Emphasis:
Option 1: Open Practice : 20min : Cluster Sets of a mix of listed skills : rest as needed
Option 2: as outlined
Sit to Backward Roll : 3 Sets : 2-5x/side : rest as needed
Prone Lying to Forward Roll : 3 Sets : 2-5x/side : rest as needed
Progress to
Backward Roll Get Up : 3 Sets : 2-5x/side : rest as needed
Forward Roll : 3 Sets : 2-5x/side : rest as needed
Check out this great MNOC coach tutorial and read this full article on MovNat.com
Combo: 3-5 Rounds
- Overhead Press or Push Press : 8x
- Downward Jump : 5x
- Front Hang to Foot Pinch : 2-6x or Front Hang Scap Pull : 5-8x
- 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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