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MovNat Adaptive Practice Sessions: Week of March 8, 2021

Session 1

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


Deadlift : light load : 2 Sets : 8-10x : Rest 1-2min

Continue adding more load each set for 2-4 more sets : 3-8x : Rest 2-3min

Combo: 3-5 Rounds 

Session 2

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


Option 1: Perform each balance skill or drill individually : 2-3 Sets/Skill : Rest 1-2min or as needed

Option 2: Perform in sequences of any skill for listed distance/reps or until you lose balance or fatigue : Use 2×4, rail, narrow surface, or draw or follow a line on the ground : 20-30min : Rest as needed

Forward and Backward Counterbalance Drill : 3 Sets : 5-8x : Rest 1min

Proceed with:

Balanced Side Shuffle : 2 Sets : 6m/dir : Rest 1min
Balanced Deep Knee Bend Side Shuffle : 2 Sets : 3m/dir : Rest 1min

Balanced Tripod Transition : 5 Sets : 2-5x/side : Rest 1-2min

Combo: 3-5 Rounds

Session 3

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


Option 1: Open Practice : 20min : Cluster Sets of a mix of listed skills : rest as needed

Option 2: as outlined

Sit to Backward Roll : 3 Sets : 2-5x/side : rest as needed

Prone Lying to Forward Roll : 3 Sets : 2-5x/side : rest as needed

Progress to

Backward Roll Get Up : 3 Sets : 2-5x/side : rest as needed

Forward Roll : 3 Sets : 2-5x/side : rest as needed

Check out this great MNOC coach tutorial and read this full article on

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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