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MovNat Adaptive Practice Sessions: Week of May 11, 2020
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Knee Hand Rocking : 8x
- Side Bent Sit Reverse : 6x
- Bent Sit to Tall Split Kneel : 6x alternating sides
- Deep Squat Backward Reach : 6x alternating
- Forward Step Over : 5x/side
- Sideways Step Under : 8x alternating
Emphasis:
Prep : Walking Split Squat : 2 Sets : 10x : Bodyweight Only : Rest 45sec-1min
Split Squat : 3 Sets : 8x/side : Rest 1-2min
and/or
Balance Split Squat : 2-3 Sets : 3m forward or 8-12 steps : Rest 2min : for more challenge perform a loaded variation using *Single Hand Carry or Front Carry or *Shoulder Carry
*alternate sides often
Combo: 3-5 Rounds
- Backward Sprawl or Backward Sprawl from Kneel : 6x
- Foot Hand Crawl : 5m then Foot Elbow Crawl : 5m
- Figure Four Get Up : 3x/side : perform loaded for extra challenge
- Side Swing Hang Hold or Side Swing Traverse : 8x or Side Hang : as long as possible
Session 2
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Knee Hand to Flexed Foot Kneel : 5x
- Deep Kneel to Side Bent Sit : 6x
- Side Bent Sit Rotational Reach : 6x/side
- Figure Four Sit to Deep Half Kneel : 5x/side
- Tripod Transition : 5x/side
- Cross Sit Forward Reach : 5x
- Side Hang to Scap Pull : 6x
Emphasis:
Please read carefully so you know where to start. The skills are listed in a progressive manner. If you are unable to perform the pull ups or the listed progressions, perform a Side Hang for as long as you can for the same recommended sets and rest periods.
Pull Up : 3 Sets : 5-8x : Rest 2min : If you are already proficient at pull ups move on to the next progression.
Pull Up to Forearm Hang : 2+ Sets : 1-3x/side : progress to next section for progression.
Forearm Swing Up : 3-5 Sets : 1-3x/side : choose to come down after each rep for brief rest or challenge yourself by staying on the bar and/or returning to side hang each time.
Pull Up Reach : 3 Sets : 4-6x alternating : rest 2min : If you are comfortable with this movement, start with this skill and work backwards completing each section as individual sets or mix up the skills in any order you choose.
Combo: 3-5 Rounds
- Balance Tripod Transition : 3-5x/side
- Front Swing Throw: 8-12x *if solo practicing, bounce off wall if possible to allow the catching phase or emphasize only the throwing phase. There is also a KB variation here
- Prone Get Up or Prone Power Get Up : 5x
- Rotational Rocking : 2x full circle/direction
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Cross Sit to Tall Split Kneel : 6x alternating foot position
- Kneel to Tall Kneel : 6x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Deep Kneel Sideways Reach : 5x/side
- Deep Kneel Reverse : 6x
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- Bent Sit Upward Reach : 6x
Emphasis:
Prep with this Jump Landing Sequence drill : 3 Sets : 5x : Rest 30-45sec
Complete 3-5 Sets of the following Jumping Sequence. Rest 2-3min
Leg Swing Jump : 6x alternating sides : target landing optional : various distances
Upward Jump + Downward Jump : 5x : knee height or higher : target optional for downward jump
Forward Jump : 5x : target landing optional : distance of 3-6 of your own foot lengths, heel to toe.
or
Double Forward Jump : 5x : optional second landing to target : same distance
Combo: 3-5 Rounds
- Tuck Swing or Tap Swing : 8x
- Balance Side Shuffle : 4 x 1.5m back and forth
- Strength Get Up : 2x/side or Tripod Get Up : 4x/side
- Inverted Crawl : 10m
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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