MovNat Adaptive Practice Sessions Workouts: Week of May 11, 2020

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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.

Click here to learn more about
MovNat Level 1 Fundamentals

MovNat Adaptive Practice Sessions: Week of May 11, 2020

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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