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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


Prep : Walking Split Squat : 2 Sets : 10x : Bodyweight Only : Rest 45sec-1min

Split Squat : 3 Sets : 8x/side : Rest 1-2min


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

Session 2

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


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

Session 3

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


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.
Double Forward Jump : 5x : optional second landing to target : same distance

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

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