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MovNat Adaptive Practice Sessions: Week of May 4, 2020
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Base Build : 3x/side
- Knee Hand Rocking : 8x
- Deep Kneel to Side Bent Sit : 6x
- Figure Four Sit to Deep Half Kneel : 5x/side
- Cross Sit Forward Reach : 5x
- Front Rocking : 8x
Emphasis:
Option 1: Open Practice : 20min : Cluster sets of as many of any type of roll : Rest as needed
Option 2: Recommended sets and reps of any or all of the listed rolls
Sit to Backward Roll : 3 Sets : 2-5x/side : rest as needed
Prone Lying to Forward Roll : 3 Sets : 2-5x/side : rest as needed
Forward Roll : 3 Sets : 2-5x/side : rest as needed
If possible, progress to:
Backward Roll Get Up : 3 Sets : 2-5x/side : rest as needed
Check out this great tutorial and read this full article on MovNat.com
Combo: 3-5 Rounds
- Pull Up : 6x or Pull Up Reach : 4x alternating sides each time or Side Hang : 80% max time
- Split Sideways Jump : 6x alternating
- Forward Sprawl to Push Up or Forward Sprawl or Backward Sprawl from Kneel : 6x
- Foot Hand Crawl : 30sec : any direction
- Deep Squat : 30sec : hold onto something or elevate your heels if needed
Session 2
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
- 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/follow a line on the ground
Option 1: Open Practice : Spend as much time on any skill or mix of skills : Rest as needed
Option 2: Perform recommended sets/reps/distance of each : Rest as needed
Forward and Backward Counterbalance Drill : 2 Sets : 5-8x
Sideways Counterbalance Drill : 2 Sets : 5x/side
Pivot Reverse : 3 Sets : 4-8x
Balanced Side Shuffle : 3 Sets : 3m : 1-2x back and forth
Balanced Walking Split Squat : 3 Sets : 1-2 x 3m forward/backward
Balanced Tripod Transition : 3 Sets : 2-5x/side
Balanced Deep Knee Bend Side Shuffle : 3 Sets : 3m back and forth
Balanced Foot Hand Crawl : 3 Sets : 3m forward/backward : great tutorial here
Combo: 3-5 Rounds
- Shoulder Crawl : 5m
- Hip Thrust Crawl : 5m
- Side Bent Sit Get Up : 5x/side *loaded for more challenge
- Stepping Under : 10x alternating
- Single Hand Carry : 45sec/side : add balance context for more challenge
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Prone Get Up : 5x
- Tripod Transition : 3x/side
- Deep Kneel Reverse : 6x
- Side Bent Sit Reverse : 6x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Sideways Step Over : 5x/side
Emphasis:
Perform the following crawl, ground transition, and the get up in sequence for the recommended times/reps : 3-5 Sets : Rest 2min
Inverted Crawl : 20sec (any direction)
Rotational Rocking : 10sec (change direction often)
Tripod Get Up : 3-5x/side
Combo: 3-5 Rounds
- Hang Knee Tuck : 8x
- Squat Get Up : 6x
- Foot Elbow Crawl : 10m
- Deadlift : 6x
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.
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