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MovNat Adaptive Practice Sessions: Week of January 4, 2021

Session 1

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


Option 1:

Side Hang to Leg Hook : 3-5 Sets : 4-8x alternating : Rest 2-3min

Option 2:

Front Hang to Foot Pinch : 3-5 Sets : 5x : Rest 2-3min : Alternate hand position often

More advanced practitioners may add any of the following skills once mounted on the bar at any moment during the sets. Adjust reps accordingly.

Sliding Swing Up : 1-5x/side
Forearm Swing Up : 1-5x/side
Hand Swing Up : 1-5x/side

Combo: 3-5 Rounds 

Session 2

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


Balance Split Squat : 2-3 Sets : 3m forward or 8-12 steps : bodyweight or light load : Rest 1-2 min

Split Squat : 3-4 Sets : 8x/side : medium to heavy load : Rest 2min

Use either Single Hand Carry or Front Carry or Shoulder Carry and be sure to switch sides often.

Combo: 3-5 Rounds 

Session 3

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


3-5 Sets :  : Rest 1-2min between sets/skills

Option 1: Perform 5-8x either sprawl plus either get up

Option 2: Perform Sets and Reps as indicated

Backward Sprawl From Kneel : 5-8x

Backward Sprawl – Neutral Spine Variation : 5-8x

Forward Sprawl : 5-8x : option to modify using kneeling position and Prone Get Up

Tripod Get Up : 3-5x/side

Figure Four Get Up : 3-5x/side : perform loaded for extra challenge

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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