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MovNat Adaptive Practice Sessions: Week of May 18, 2020

Session 1

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


Perform either or both of the movement skills below.

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

Tripod Vault : Open Practice : Variation of speed


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

Combo: 3-5 Rounds

Session 2

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


Open Practice : 10min : Rest as needed

Balanced Foot Hand Crawl

Crawl Conditioning : 2-4 Sets : Perform a mix of any of the listed prone crawls for time : Rest as indicated

Knee Hand Crawl

Foot Hand Crawl *watch this great MNOC coach tutorial

Foot Elbow Crawl

Push Pull Crawl (watch this tutorial)

Low Foot Hand Crawl

Beginner – 30sec : Rest 1min
Intermediate – 1min : Rest 2min
Advanced – 2+min : Rest 3+min

Combo: 3-5 Rounds

Session 3

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


Clean : 3-4 Sets : 8x : Rest 2-3min
Lapping to Front Carry : 3-5 Sets : 5x : Rest 2-3min

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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