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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
- Base Build : 3x/side
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Figure Four Sit to Deep Half Kneel : 5x/side
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- Sideways Step Under : 10x alternating sides
- Deep Squat Backward Reach : 6x alternating
Emphasis:
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
- Foot Hand Crawl : 10m
- Tripod Get Up : 3-5x/side
- Backward Throw : 5-10x
- Overhead Throw 5x : against wall or throw and retrieve each time
- Single Hand Carry : 45sec/side : add balance context for more challenge
Session 2
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Bent Sit Upward Reach : 6x
- Bent Sit to Tall Split Kneel : 6x alternating sides
- Kneel to Tall Kneel : 6x
- Tripod Transition : 5x/side
- Side Hang : 10-30sec
- Prone Get Up : 5x
Emphasis:
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
and/or
Push Jerk : 3-4 Sets : 4-6x : very challenging load
Combo: 3-5 Rounds
- Inverted Crawl : 10m
- Side Bent Sit Get Up or Figure Four Get Up : 5x/side *loaded for more challenge
- Pivot Reverse or Split Squat Pivot Reverse 6x
- Front Swing Throw: 8x *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 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Front Rocking : 8x
- Deep Kneel Sideways Reach : 5x/side
- Deep Kneel Reverse : 6x
- Cross Sit Across Sideways Reach : 6x alternating
- Side Bent Sit Reverse : 6x
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
- Balance Side Shuffle : 4 x 1.5m back and forth or Balanced Deep Knee Bend Side Shuffle : 1 x 3m back and forth : carry a load for more challenge
- Forward Step Under : 6x : loaded and/or balanced for more challenge
- Foot Hand Crawl : 5m Push Pull Crawl or Low Foot Hand Crawl : 5m : under obstacle if available
- Sideways Step Over : 5x/side : loaded and/or balanced for more challenge
- Tuck Swing or Tap Swing : 5-10x or Side Hang : as long as possible
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.
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