MovNat Adaptive Practice Sessions Workouts: Week of April 13, 2020

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MovNat Adaptive Practice Sessions: Week of April 13, 2020

Session 1

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

Side Bent Sit Reverse : 6x
Bent Sit Upward Reach : 6x
Bent Sit to Deep Squat : 5x
Deep Squat Backward Reach : 8x alternating
Knee Hand to Flexed Foot Kneel : 5x
Figure Four Sit to Deep Half Kneel : 5x/side
Sideways Step Over : 5x/side

Emphasis:

Upward Jump to optional Downward Jump : 4 Sets : 5x : Rest 2min

More options include a target or Balanced Landing, Balanced Split Landing, or Roll Landing
Combo: 3-5 Rounds

Foot Hand Crawl : 2 x 10m
Hip Thrust Crawl : 10m
Rotational Rocking : 2 complete circles each direction
Side Bent Sit Get Up : 5x/side *loaded for more challenge
Front Hang Foot Pinch : 5x or Front Hang to Scap Pull : 8x : alternate hand position often

Session 2

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

Base Build : 3x/side
Cross Sit Forward Reach : 5x
Cross Sit Across Sideways Reach : 6x alternating
Deep Kneel Reverse : 6x
Side Bent Sit Rotational Reach : 5x/side
Front Rocking : 8x
Prone Get Up : 5x

Emphasis:

Single Hand Carry : 3-5 Sets : Rest 2min : add balance context or precision stepping on targets or obstacles for more challenge

Beginner : 30/side

Intermediate : 45sec/side

Advanced : 1+min/side

Combo: 12min

Push Press Throw or Push Press : 8x
Split Sideways Jump : 6x alternating
Push Pull Crawl or Foot Elbow Crawl : 10m
Sit to Backward Roll or Backward Roll Get Up : 2x/side
Run : 200m or 1min on the spot

Session 3

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

Side Roll : 5x/direction
Cross Sit to Tall Split Kneel : 6x alternating foot position
Kneel to Tall Kneel : 6x
Deep Knee Bend : 3 breaths
Tripod Transition : 3x/side
Side Bent Sit Rotational Reach : 6x/side
Deep Knee Bend to Flexed Foot Kneel : 5x

Emphasis: 20min Open Practice

Use 2×4, rail, narrow surface, or draw or follow a line on the ground

Option 1: Perform each balance skill or drill separately

Option 2: Perform as a longer flow (in any order) for time or until you lose balance or get tired : Rest as needed

Forward and Backward Counterbalance Drill : 5-8x

Sideways Counterbalance Drill : 5x/side

Pivot Reverse : 6x

Balanced Side Shuffle : 3m : 2x back and forth

Balanced Walking Split Squat : 3m forward/backward

Balanced Tripod Transition : 2-5x/side

Balanced Deep Knee Bend Side Shuffle : 3m back and forth

Balanced Foot Hand Crawl : 3m forward/backward : great tutorial here

Combo: 3-5 Rounds

Inverted Crawl : 10m
Shoulder Crawl : 5m
Strength Get Up or Tripod Get Up : 5x/side or Squat Get Up : 6x
Extended Stepping Up : 10x alternating
Pull Up : 6x or Pull Up Reach : 4x alternating sides each time or Side Hang : 80% max time

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.

Click here to learn more about
MovNat Level 1 Fundamentals

MovNat Adaptive Practice Sessions: Week of April 13, 2020

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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