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MovNat Adaptive Practice Sessions: Week of February 22, 2021

Session 1

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


Split Squat : 3-4 Sets : 6-8x/side : heavy load : Rest 2min

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

Optional Balance Extra

2-3 Sets : bodyweight or light load : Rest 1-2 min

Pivot Reverse or Split Squat Pivot Reverse then a Balance Split Squat : 12x

Combo: 3-5 Rounds 

Session 2

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


Single Hand Carry : 3-5 Sets : add a balance context, stairs, step ups, or precision stepping on targets or obstacles for more challenge

Beginner : 15sec/side : light to moderate load : rest 1min
Intermediate : 30sec/side : medium to challenging load : rest 1-2min
Advanced : 1+min/change hands when necessary : heavy and very challenging load : rest 2-3+min

Combo: 3-5 Rounds

Session 3

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


Warm up with : Overhead Press : 2 Sets : 8-10x : Rest 1-2min : light-medium load

Option to perform only the Overhead Press (adjusting load/reps 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 : 3-5x : very challenging load

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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