MovNat Adaptive Practice Sessions Workouts: Week of June 15, 2020

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MovNat Adaptive Practice Sessions: Week of June 15, 2020

Session 1

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

• Deep Kneel Reverse : 6x
• Figure Four Sit to Deep Half Kneel : 5x/side
• Bent Sit to Tall Split Kneel : 6x alternating sides
• Deep Squat Backward Reach : 6x alternating
• Cross Sit to Tall Split Kneel : 6x alternating foot position

Emphasis: 

Option 1: Individual Sets : 3-5 Sets : reps as indicated : Rest 2min

Option 2: Open Practice : 15-25min : Cluster Sets : Perform any get up for any amount of reps : Rest as needed

Prone Get Up or Prone Power Get Up : 6x

Tripod Get Up : 3-5x/side

Figure Four Get Up : 3-5x/side *loaded for extra challenge

Squat Get Up : 5-8x

Side Bent Sit Get Up : 5x/side *loaded for extra challenge

Cross Squat Get Up : 2-8x alternating position each time

For more advanced practitioners.

Warm up with 7-12min open practice performing a mix of the above get ups then continue with:

Single Leg Squat Get Up : 3 Sets : 1-3x/side : Rest 2-3min
and/or
Strength Get Up : 3 Sets : 1-5x/side : Rest 2-3min

Combo: 3-5 Rounds

• Side Swing Throw 3x/side + Overhead Throw 5x : against wall or throw and retrieve each time
• Side Hang or One Arm Hang : as long as possible
• Sideways Step Over : 5x/side : loaded for more challenge
• Foot Hand Crawl : 10m or Balanced Foot Hand Crawl : 3m
• Pivot Reverse : 6x

Session 2

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

• Side Roll : 5x/direction
• Knee Hand Rocking : 8x
• Tripod Transition : 5x/side
• Deep Kneel Sideways Reach : 6x alternating
• Cross Sit Across Sideways Reach : 6x alternating
• Side Hang to Scap Pull : 6x

Emphasis:

Open Practice : 20min : Rest as needed : follow suggested reps or adjust accordingly : work within your skill level and ability

Side Swing : 6-10x

Side Swing Hang Hold : 2-8x

Side Swing Traverse : 3-5m or 6-10x POS release (Point Of Support)

Side Power Traverse : 2-3m or 4-6x POS release (Point Of Support)

Tuck Swing : 5-8x

Tap Swing : 5-8x

Front Swing Traverse : 3-5m or 6-10x POS release (Point Of Support)

Front Power Traverse : 2-3m or 4-6x POS release (Point Of Support)

Combo: 3 Rounds

• Inverted Crawl : 10m
• Hip Thrust Crawl : 5m
• Rotational Rocking : 2 complete circles each direction
• Balance Tripod Transition : 3-5x/side
• Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge

Session 3

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

• 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

• Backward Throw : 6x
• Backward Sprawl or Backward Sprawl from Kneel : 6x
• Balance Side Shuffle : 4 x 1.5m back and forth
• Foot Hand Crawl : 5m
• Push Pull Crawl or Low Foot Hand Crawl : 5m

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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