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MovNat Workouts:
Week of November 8, 2021
Session 1
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 : 6-8x : Rest 2-3min
Squat Get Up : 2-3 Sets : 5-10x : Rest 1-2min
Combo: 3-5 Rounds
- Inverted Crawl : 10m
- Lapping to Chest Carry or Clean : 6x
- Shoulder Crawl : 5m
- Front Hang to Foot Pinch : 1-5x/side or Front Hang Scap Pull : 5-8x
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Base Build : 3x/side
- Knee Hand Rocking : 8x
- Knee Hand to Flexed Foot Kneel : 5x
- Deep Kneel to Side Bent Sit : 6x
- Cross Sit Forward Reach : 5x
- Front Rocking : 6x
Emphasis:
Open Practice : 20min : Rest as needed
Use either the Deadlift, Clean, or Lapping to Front Carry technique to set up for the following throws. Practice with a parter, throw and retrieve, or bounce it off a vertical surface to practice both the throw and catch.
Try some target practice!
Single Arm Throw – Large Object
Single Arm Throw – Small Object
Conditioning Extra:
Choose one above skills and perform: 2-3 Sets : 2min Continuous : Rest 2-3min
Combo: 3-5 Rounds
- Forward Step Under : 6x : loaded and/or balanced for more challenge
- Sideways Step Over : 5x/side : loaded and/or balanced for more challenge
- Hip Thrust Crawl : 5m
- Side Bent Sit Get Up or Figure Four Get Up : 5x/side *loaded for more challenge
- Double Forward Jump or Forward Jump : 6x
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Side Bent Sit Rotational Reach : 6x/side
- Tripod Transition : 5x/side
- Front Hang Scap Pull : 6x
- Cross Sit Across Sideways Reach : 6x alternating
- Side Hang Scap Pull : 6x
Emphasis:
Perform 2-4 Sets of each of the following skills according to your current skill level.
Beginners:
Tuck Swing : 5-10x : Rest 1-2min
Tap Swing : 5-10x : Rest 1-2min
Hang Knee Tuck : 5-10x : Rest 1-2min
Experienced:
Pull Up to Forearm Hang : 1-3x/side : Rest 2-3min
Forearm Pull Up : 5-8x : Rest 2-3min
Tuck Pop Up or Swing Pop Up : 3-5x : Rest 2-5min
Advanced:
Roll Up : 1-5x : Rest 2-5min
Power Up : 1-5x : Rest 2-5min
Combo: 3-5 Rounds
- Foot Hand Crawl : 10m or Balanced Foot Hand Crawl : 5m
- Upward Jump + Downward Jump : 6x
- Balance Side Shuffle : 4 x 1.5m back and forth or Balanced Deep Knee Bend Side Shuffle : 1 x 3m back and forth : carry a load for more challenge
- Side Vault or Tripod Vault : 3-5x/side or 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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