MovNat Adaptive Practice Sessions Workouts: Week of May 4, 2020

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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

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 May 4, 2020

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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