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MovNat Adaptive Practice Sessions: Week of April 19, 2021

Session 1

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


Balanced Foot Hand Crawl : 5-8 Sets : 5m : rest 1-2min : go forward AND backward for more challenge

Watch this tutorial that offers great tips, breakdowns, and options for beginners.

Combo: 3-5 Rounds

Session 2

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


Extended Balance Warmup

2-5 Sets : 1-2min mix of skills : Rest 1-2min : bodyweight or light load

Pivot Reverse : Split Squat Pivot Reverse : Balance Split Squat

Split Squat : 3-4 Sets : 6-8x/side : heavy load : Rest 2min

Use either Front Carry, Shoulder Carry, or Single Hand Carry and be sure to switch sides often.

Combo: 3-5 Rounds 

Session 3

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


Front Hang to Foot Pinch : 3-5 Sets : 2-5x : Rest 2-3min : Alternate hand position often : beginners are encouraged to jump or use the feet to climb any usable vertical surface to assist in getting the feet to the horizontal surface of support

Option to perform Front Hang Scap Pull : 5-8x : hold last rep as long as possible : lift knees or feet for more challenge

More advanced practitioners may add any of the following skills once mounted on the bar at any moment during the sets. Adjust reps accordingly.

Sliding Swing Up : 1-5x/side
Forearm Swing Up : 1-5x/side
Hand Swing Up : 1-5x/side

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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