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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


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
Balance Deep Knee Bend Side Shuffle : 3m/dir

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

Combo: 3-5 Rounds

Session 2

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


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 

Session 3

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


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

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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