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Week of March 23, 2020
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Knee Hand Rocking : 8x
- Deep Kneel Sideways Reach : 6x alternating
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- Cross Sit Across Sideways Reach : 6x alternating
- Side Hang to Scap Pull : 6x
Emphasis:
Please read carefully so you know where to start. The skills are listed in a progressive manner. If you are unable to perform the pull ups or the listed progressions, perform a Side Hang for as long as you can for the same recommended sets and rest periods.
Pull Up : 3 Sets : 5-8x : Rest 2min : If you are already proficient at pull ups move on to the next progression.
Pull Up to Forearm Hang : 2+ Sets : 1-3x/side : progress to next section for progression.
Forearm Swing Up : 3-5 Sets : 1-3x/side : choose to come down after each rep for brief rest or challenge yourself by staying on the bar and/or returning to side hang each time.
Pull Up Reach : 3 Sets : 4-6x alternating : rest 2min : If you are comfortable with this movement, start with this skill and work backwards completing each section as individual sets or mix up the skills in any order you choose.
Combo: 3 Rounds
- Squat : 8x
- Push Press or Push Jerk : 6x
- Push Pull Crawl : 10m
- Side Bent Sit Get Up : 5x/side *loaded for more challenge
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Base Build : 3x/side
- Deep Kneel to Side Bent Sit : 6x
- Side Bent Sit Rotational Reach : 6x/side
- Figure Four Sit to Deep Half Kneel : 5x/side
- Cross Sit Forward Reach : 5x
- Front Rocking : 8x
Emphasis:
Sit to Backward Roll : 3 Sets : 3x/side : rest as needed
Forward Roll : 3 Sets : 3x/side : rest as needed
If possible, progress to:
Backward Roll Get Up : 3 Sets : 3x/side : rest as needed
Combo: 3-5 Rounds
- Inverted Crawl : 2 x 10m
- Shoulder Crawl : 5m
- Balance Side Shuffle : 4 x 1.5m
- Balance Tripod Transition : 3x/side
- Leg Swing Jump : 5x/side
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Prone Get Up : 5x
- Tripod Transition : 3x/side
- Deep Kneel Reverse : 6x
- Side Bent Sit Reverse : 6x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Sideways Step Over : 5x/side
Emphasis:
Tripod Vault : 3-5 Sets : 5x/side : Rest 1-2min
Optional Balanced Tripod Transition elevated or ground level on a 2×4
and/or progress to:
Side Vault : 3-5 Sets : 5x/side : Rest 1-2min
and/or progress to:
Split Vault : 3-5 Sets : 5x/side : Rest 1-2min
Combo: 3-5 Rounds
- Front Hang Foot Pinch : 5x or Front Hang to Scap Pull : 8x : alternate hand position often
- Foot Hand Crawl : 10m forward/backward or Balanced Foot Hand Crawl : 3m forward/backward : double the distance for more advanced practitioners
- Side Swing Throw : 5x/side : with partner or against wall or throw and retrieve each time
- Prone Get Up or Prone Power Get Up : 5x
Start Moving Naturally At Home
Our new 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.
