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MovNat Adaptive Practice Sessions: Week of June 22, 2020
Session 1
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Prone Get Up : 5x
- Side Bent Sit Rotational Reach : 5x/side
- Cross Sit Forward Reach : 5x
- Knee Hand to Flexed Foot Kneel : 5x
- Deep Kneel Reverse : 6x
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- Tripod Transition : 5x/side
Emphasis: Open Practice : 15-20min
Practice these movement skills in cluster sets of 5-6x, for a set time, or until efficiency declines below ~80%. Rest as needed.
Vertical Hand Press with Leg Lift
Combo: 3-5 Rounds
- Side Bent Sit Get Up : 5x/side *loaded for more challenge or Backward Roll Get Up : 2x/side
- Forward Step Under : 6x : loaded for more challenge
- Hip Thrust Crawl : 10m
- Step Up : 6x/side
- Pull Up or Elbow Pull Up : 6x or Side Hang to Scap Pull : 5x
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- 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
- Inverted Crawl : 10m
- Figure Four Get Up : 3x/side : perform loaded for extra challenge
- Push Press : 8x
- Run : 1min or Sprint : 5sec
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Front Rocking : 8x
- Knee Hand Rocking : 8x
- Kneel to Tall Kneel : 6x
- Side Bent Sit Reverse : 6x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Sideways Step Over : 5x/side
Emphasis:
Open Practice : 10min : Rest as needed
Crawl Conditioning : 2-4 Sets : Perform a mix of any of the listed prone crawls for time : Rest as indicated
Foot Hand Crawl *watch this great MNOC coach tutorial
Push Pull Crawl (watch this tutorial)
Beginner – 30sec : Rest 1min
Intermediate – 1min : Rest 2min
Advanced – 2+min : Rest 3+min
Combo: 3-5 Rounds
- Front Hang Foot Pinch : 5x or Front Hang to Scap Pull : 8x : alternate hand position often
- Squat Get Up : 6x or Squat : 8x
- Pivot Reverse or Split Squat Pivot Reverse 6x
- Downward Jump : 6x
- Single Hand Carry : 30sec/side : add balance context 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.
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