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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


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

Session 2

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


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

Session 3

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

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

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

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