MovNat Adaptive Practice Sessions Workouts: Week of April 20, 2020

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MovNat Adaptive Practice Sessions: Week of April 20, 2020

Session 1

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

• Bent Sit Upward Reach : 6x
• Deep Kneel to Side Bent Sit : 6x
• Knee Hand Rocking : 8x
• Knee Hand to Flexed Foot Kneel : 5x
• Tripod Transition : 5x/side
• Backward Sprawl From Kneel : 5x

Emphasis: 

Vertical Hand Press : 3-5 Sets : 5-8x : Rest 2-3min

or

Vertical Hand Press with Leg Lift : 3-5 Sets : 6x alternating : Rest 2-3min

Combo: 3-5 Rounds

• Foot Hand Crawl : 10m
• Lapping to Shoulder Carry or Clean : 3x Left Side + Shoulder Carry : 1min
• Figure Four Get Up : 3x/side : perform loaded for extra challenge
• Lapping to Shoulder Carry or Clean : 3x Right Side + Shoulder Carry : 1min

Session 2

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

• Side Roll : 5x/direction
• Side Bent Sit Reverse : 6x
• Cross Sit Forward Reach : 5x
• Deep Kneel Reverse : 6x
• Deep Knee Bend : 3-5 Breaths
• Base Build : 3x/side

Emphasis:

3-5 Sets : Push Pull Crawl : 5m + Foot Elbow Crawl : 5m : Rest 2-3min

More advanced practitioners.

3-5 Sets : Low Foot Hand Crawl : 2-3m + Push Pull Crawl : 5m : Rest 2-3min

Combo: 3-5 Rounds

• Balance Side Shuffle : 6m/dir or Balance Deep Knee Bend Side Shuffle : 3m/dir
• Forward Roll : 1-3x/side or Rotational Rocking : 10sec/dir
• Inverted Crawl : 10m
• Overhead Press or Push Press or Push Jerk : 6x

Session 3

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

• Prone Get Up : 5x
• Deep Kneel Sideways Reach : 6x alternating
• Side Bent Sit to Tall Split Kneel : 6x alternating sides
• Figure Four Sit to Deep Half Kneel : 5x/side
• Sideways Step Under : 10x alternating sides
• Deep Squat Backward Reach : 6x alternating

Emphasis:

Option 1: Individual Sets : Complete all sets of each skill separately.

Deadlift : 3 Sets : 5-8x : Rest 2min

Step Up : 3 Sets : 12x alternating sides each step : Rest 1min : loaded for more challenge

Option 2: Paired Sets : Complete the first skill followed by the second skill with little to no rest in-between skills : 3 Sets : Rest 2-3min

Deadlift : 5-8x

Step Up : 12x alternating sides each step : loaded for more challenge

Combo: 3-5 Rounds 

• Side Swing : 10x or Side Hang to Leg Hook : 2-5x/side
• Forward Sprawl : 5-8x
• Balanced Tripod Transition or Tripod Vault : 5x/side
• Side Roll : 6x alternating

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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