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MovNat Adaptive Practice Sessions: Week of March 1, 2021

Session 1

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


Open Practice : spend 20min practicing the following skills : Rest as needed : follow suggested reps or adjust accordingly : work within your skill level and ability

Side Swing : 6-10x

Side Swing Hang Hold : 2-8x

Side Hang Knee Tuck : 5-8x


Side Hang Front Foot Lift : 1-5x

Side Hang Side Foot Lift : 3-8x

Side Hang to Leg Hook : 5x


Front Hang to Foot Pinch : 5x

Combo: 3 Rounds

Session 2

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


Strength Get Up : 3-5 Sets : 3x/side : Rest 3-5min

Tripod Get Up : 3 Sets : 5x/side : Rest 3-5min

Power Tripod Get Up : 3 Sets : 5x/side : Rest 3-5min

Combo: 3-5 Rounds

Session 3

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


Balanced Foot Hand Crawl : 5 Sets : 5m : rest 1-2min : option to just practice the skill with short sets and rest as needed

Crawl Conditioning : 3-5 Sets : Transition through a mix of any of the listed prone crawls for time : Rest same amount of time as you crawled and adjust if needed : you may touch your knees down for a brief rest only ONCE per round

Foot Hand Crawl *watch this great MNOC coach tutorial

Foot Elbow Crawl

Push Pull Crawl (watch this tutorial)

Low Foot Hand Crawl (advanced)

Beginner – 30sec-1min

Intermediate – 1-2min

Advanced – 2+min

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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