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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

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

Vertical Hand Press with Leg Lift

Tripod Vault Reverse

Combo: 3-5 Rounds

Session 2

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


Prep : Walking Split Squat : 2 Sets : 10x : Bodyweight Only : Rest 45sec-1min

Split Squat : 3 Sets : 8x/side : Rest 1-2min
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

Session 3

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

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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