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MovNat Workouts:
Week of November 22, 2021
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Side Bent Sit Rotational Reach : 6x/side
- Figure Four Sit to Deep Half Kneel : 5x/side
- Front Hang Scap Pull : 6x
- Cross Sit Across Sideways Reach : 6x alternating
- Side Hang to Scap Pull : 6x
Emphasis:
Open Practice : spend 20min practicing the following skills : Rest as needed : 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
Side Hang Side Foot Lift : 2-6x alternating
Side Hang to Leg Hook : 3-5x/side
and/or
Front Hang to Foot Pinch : 3-6x
Conditioning extra:
3-5 Rounds : Rest 1-2min
Side Swing : 6-10x
Combo: 3-5 Rounds
- Squat : 8x
- Forward Sprawl or Prone Get Up : 5x
- Inverted Crawl : 10m
- Foot Hand Crawl : 10m
Session 2
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 or loaded same as above
Combo: 3-5 Rounds
- Side Swing Throw 3x/side + Overhead Throw 5x : against wall or throw and retrieve each time
- Push Pull Crawl or Foot Elbow Crawl : 10m
- Rotational Rocking : 2 complete circles each direction
- Tripod Get Up : 3-5x/side
- Pull Up : 6x or Pull Up Reach : 1-3x/side or Side Hang Scap Pull : 6x
Session 3
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Bent Sit to Tall Split Kneel : 6x alternating sides
- Knee Hand Rocking : 8x
- Knee Hand to Flexed Foot Kneel : 5x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Tripod Transition : 5x/side
- Prone Get Up : 5x
Emphasis:
2-3 Sets/Skill : Rest 2-3min
Vertical Hand Press : 5-8x
Vertical Hand Press with Leg Lift : 4-8x alternating sides
Tripod Vault Reverse : 4-8x alternating sides
Combo: 3-5 Rounds
- Downward Jump : 5x
- Backward Sprawl (Neutral Spine) or Backward Sprawl (Hips Extended) : 8x or Backward Sprawl From Kneel : 6x
- Hip Thrust Crawl : 5m
- Forward Step Under : 6x : loaded and/or balanced for more challenge
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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