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MovNat Workouts:
Week of November 15, 2021

Session 1

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths

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

Foot Hand Crawl

Foot Elbow Crawl

Push Pull Crawl

Low Foot Hand Crawl (advanced)

Beginner – 30sec-1min
Intermediate – 1-2min
Advanced – 2+min

Combo: 3-5 Rounds

Session 2

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths

Emphasis: 

Option 1: Strict Sets

Tripod Vault Reverse or Balanced Tripod Transition : 3-6 Sets : 2-6x/side : Rest 1-2min

Balanced Side Shuffle : 3-5 Sets : 6m/dir : Rest 1min
and/or
Balanced Deep Knee Bend Side Shuffle : 3-5 Sets : 3m/dir : Rest 1min

Option 2: Complex : 3-5 Sets : complete all skills as one set : Rest 2-3min

Balanced Side Shuffle : 2x 3m/dir

Balanced Deep Knee Bend Side Shuffle : 3m/dir

Tripod Vault Reverse or Balanced Tripod Transition : 2-6x/side

Combo: 3-5 Rounds

Session 3

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths

Emphasis: 

Option 1: Spend 15-20min practicing the following jumps as mixed clusters of 3-8x of singular or mixed skills, or in a series utilizing various skills : Rest as needed. Focus on precision and soft landings. Reps are only suggestions.

Option 2: 2-3 Sets/skill : Rest 2-3min

Add landing targets for precision, various distances, objects to jump over, onto, or off of.

Leg Swing Jump : 6-12x alternating sides

Split Sideways Jump : 6-12x alternating direction

Forward Jump : 5-8x

Double Forward Jump : 4-6x

Combo: 3-5 Rounds

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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