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MovNat Adaptive Practice Sessions: Week of March 29, 2021

Session 1

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


Squat Get Up : 2-3 Sets : 5-12x : Rest 1-2min
Single Leg Squat Get Up : 2-3 Sets : 1-5x/side : Rest 2-3min

Squat : 3-4 Sets : 6-8x : Rest 2-3min

Combo: 3-5 Rounds 

Session 2

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


Jumping Pull Up : 1-3 Sets : 5-8x : Rest 2min

Pull Up : 1-3 Sets : 5-8x : Rest 2min

Pull Up to Forearm Hang : 1-2 Sets : 1-3x/side : progress to next section for progression.

Pull Up Reach : 1-3 Sets : 4-6x alternating : rest 2min

If you are unable to perform the pull ups or the listed progressions, perform:

Side Hang to Scap Pull : 3-4 Sets : 6-12x : Rest 2min

Side Hang : 3-6 Sets : as long as you can   Rest 2x longer than your hang time

Combo: 3 Rounds

Session 3

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


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

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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