MovNat Adaptive Practice Sessions Workouts: Week of June 8, 2020

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MovNat Adaptive Practice Sessions: Week of June 8, 2020

Session 1

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

Side Roll : 5x/direction
Side Bent Sit Reverse : 6x
Cross Sit Forward Reach : 5x
Deep Kneel Reverse : 6x
Deep Knee Bend : 3-5 Breaths
Base Build : 3x/side

Emphasis:

Option 1: Perform each balance skill or drill individually : 3-5 Sets/Skill : Rest 1-2min

Option 2: Perform in sequences of any skill for listed distance/reps or until you lose balance or fatigue : Use 2×4, rail, narrow surface, or draw or follow a line on the ground : 20min : Rest as needed

Forward and Backward Counterbalance Drill : 5-8x

Balanced Tripod Transition : 2-5x/side

Balance Side Shuffle : 6m/dir
or
Balance Deep Knee Bend Side Shuffle : 3m/dir

Balanced Foot Hand Crawl : 3m forward/backward : great tutorial here

Combo: 3-5 Rounds

Foot Hand Crawl : 10m
Forward Roll : 1-3x/side or Rotational Rocking : 10sec/dir
Front Hang to Foot Pinch : 2x/side or Hang Knee Tuck : 6x : option to hold tuck at last rep as long as possible for more challenge
Overhead Press or Push Press or Push Jerk : 6x

Session 2

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

Prone Get Up : 5x
Deep Kneel Sideways Reach : 6x alternating
Side Bent Sit to Tall Split Kneel : 6x alternating sides
Figure Four Sit to Deep Half Kneel : 5x/side
Sideways Step Under : 10x alternating sides
Deep Squat Backward Reach : 6x alternating

Emphasis:

3-5 Sets : Rest 3-5min

Deadlift : 6x : followed by:

Lapping to Chest Carry or Clean : 1x : followed by:

Chest Carry : 1-2min *add balance context and/or stepping over objects

Combo: 3-5 Rounds

Side Swing : 10x or Side Hang to Leg Hook : 2-5x/side
Forward Sprawl : 5-8x
Foot Elbow Crawl : 10m
Step Up : 16x alternating

Session 3

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

Side Roll : 5x/direction
Knee Hand Rocking : 8x
Deep Kneel Sideways Reach : 6x alternating
Extended Half Kneel : 6x alternating sides – hold 1 breath
Cross Sit Across Sideways Reach : 6x alternating
Side Hang to Scap Pull : 6x

Emphasis:

Perform either or all of the following skills for the recommended sets/reps.

Pull Up : 3 Sets : 5-8x : Rest 2min : if you cannot perform a pull up substitute Side Hang to Scap Pull : 3 Sets : 6x : hold each scap pull for 3sec

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

Pull Up to Forearm Hang : 3 Sets : 1-5x/side : option to include Forearm Swing Up

Side Hang : 1 Set : as long as possible

Combo: 3 Rounds

Downward Jump : 5x
Push Pull Crawl : 10m
Inverted Crawl : 10m
Side Bent Sit Get Up or Tripod Get Up : 3-5x/side : loaded for more challenge

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 June 8, 2020

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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