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MovNat Workouts:
Week of December 6, 2021
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Base Build : 3x/side
- Tripod Transition : 3x/side
- Side Roll : 5x/direction
- Deep Kneel Sideways Reach : 8x alternating
- Sideways Step Under : 10x alternating sides
- Sideways Step Over : 5x/side
Emphasis:
Perform the following skills in sequence. Adjust volume (distance) as necessary.
3-5 Sets : Rest 2-3min
Inverted Crawl : 10m + Hip Thrust Crawl : 5m + Rotational Rocking : 10sec/direction
Combo: 3-5 Rounds
- Extended Step Up : 5-8x/side
- Vertical Hand Press : 6x or Vertical Hand Press with Leg Lift : 6x alternating
- Side Swing : 10x
- Front Swing Throw: 8-12x *if solo practicing, bounce off wall if possible to allow the catching phase or emphasize only the throwing phase. There is also a KB variation here
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Front Rocking : 8x
- Bent Sit to Deep Squat
- Cross Sit Forward Reach : 5x
- Figure Four Sit to Deep Half Kneel : 5x/side
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- Prone Get Up : 5x
Emphasis:
Perform the following sequence of skills in order. Complete one side, rest 20-30sec, then repeat on the other side.
3-5 Sets : Reps as indicated : Rest 2-3min between sets
Lapping to Shoulder Carry or Clean and reposition on shoulder : 3x
Shoulder Carry Squat : 5-8x
Shoulder Carry : 20sec (try this Hands Free Shoulder Carry for more challenge)
Combo: 3-5 Rounds
- Foot Hand Crawl : 30sec : add Balanced Foot Hand Crawl for more challenge
- Backward Roll Get Up : 1-3x/side or Rotational Rocking : 1-3x full circle/direction
- Side Hang to Leg Hook or Side Hang Side Foot Lift : 2-5x/side or Side Swing : 10x
- Upward Jump : 6x
Session 3
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
- Push Pull Crawl or Foot Elbow Crawl : 10m
- Strength Get Up or Tripod Get Up : 5x/side
- Downward Jump : 5x
- Walking Split Squat : 10m : loaded using Chest Carry 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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