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MovNat Adaptive Practice Sessions: Week of January 11, 2021

Session 1

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


Option 1: 3-5 Individual Sets : Perform each skill separately : Rest 1-2min

Option 2: 3-5 Mixed Sets : 10-20 total step ups using both skills : Rest 1-2min

Step Up : 10x alternating sides each step

Extended Step Up : 5-8x/side

Option to perform skills loaded by using Front Carry, Single Hand Carry, or Shoulder Carry

Combo: 3-5 Rounds 

Session 2

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


Warm up with : Overhead Press : 2 Sets : 8-12x : Rest 1-2min : light-medium load

Option to perform only the Overhead Press (adjusting load for more or less challenge) and complete 1-3 more sets or progress with:

Push Press : 3-4 Sets : 6-8x : moderately challenging load
Push Jerk : 3-4 Sets : 4-6x : very challenging load

Combo: 3-5 Rounds

Session 3

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


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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