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MovNat Adaptive Practice Sessions: Week of May 10, 2021

Session 1

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


Enjoy this Introduction to Vaulting tutorial prior to practice. If you are an experienced or advanced practitioner delay the loaded tripod vault until AFTER practicing the more challenging vaults.

Tripod Vault : 3 Sets : 5x/side : Rest 1-2min

Tripod Vault – Shoulder Carry : 3 Sets : 5x/side : Rest 1-2min : carry load using hip carry or shoulder carry like the video

Optional Balanced Tripod Transition elevated or ground level on a 2×4

Experienced practitioners:

Side Vault : open practice : rest as needed

Split Vault : open practice : rest as needed

Advanced practitioners:

Front Vault : open practice : rest as needed

Inverted Vault : open practice : rest as needed

Combo: 3-5 Rounds


Session 2

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


Vertical Hand Press : 2-3 Sets : 5-8x : Rest 2-3min
Vertical Hand Press with Leg Lift : 2-3 Sets : 4-10x alternating sides

Combo: 3-5 Rounds

Session 3

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


Perform the following sequence of skills starting on one side, brief rest, then repeat on the other side. You may use a rock, sandbag, log, or any other challenging object.

3-5 Sets : Reps as indicated : Rest 2-3min

Lapping to Shoulder Carry or Log Shouldering : 1x

Shoulder Carry : 20sec (try this Hands Free Shoulder Carry for more challenge)

Shoulder Carry Switch : 4x : should return to original shoulder

Shoulder Carry Squat : 3-5x

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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