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MovNat Adaptive Practice Sessions: Week of June 28, 2021
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Knee Hand Rocking : 6x
- Side Roll : 5x/direction
- Tripod Transition : 6x alternating
- Side Bent Sit Reverse : 6x
- Deep Knee Bend to Kneel : 5x
- Sideways Step Over : 5x/side
Emphasis:
Enjoy this Introduction to Vaulting tutorial prior to practice. If you are an experienced or advanced practitioner delay the loaded tripod vault until AFTER practicing the more challenging vaults.
Tripod Vault : 3 Sets : 5x/side : Rest 1-2min
Tripod Vault – Shoulder Carry : 3 Sets : 5x/side : Rest 1-2min : carry load using hip carry or shoulder carry like the video
Optional Balanced Tripod Transition elevated or ground level on a 2×4
Experienced practitioners:
Side Vault : open practice : rest as needed
Split Vault : open practice : rest as needed
Advanced practitioners:
Front Vault : open practice : rest as needed
Inverted Vault : open practice : rest as needed
Combo: 3-5 Rounds
- Split Squat : 8x/side : front or shoulder carry
- Push Pull Crawl : 10m
- Front Hang to Foot Pinch : 1-5x/side or Hanging Front Foot Lift : 3-6x
- Balance Side Shuffle : 4 x 1.5m back and forth or Balanced Deep Knee Bend Side Shuffle : 1 x 3m back and forth : carry a load for more challenge
- Pivot Reverse or Split Squat Pivot Reverse 6x
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Sideways Step Under : 10x alternating sides
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- Deep Kneel Sideways Reach : 8x alternating
- Deep Kneel Reverse : 6x
- Deep Squat Backward Reach : 6x alternating : hold 1 breath
Emphasis:
Extended Step Up + Downward Jump : 3-5 Sets : 6x : Rest 2-3min : alternate stepping leg : option to use target landing or Split Balance Landing and/or Balance Landing for more challenge
Step Up : 3-5 Sets : 6-8x/side : Rest 1-2min : bodyweight or loaded using Front Carry, Single Hand Carry, or Shoulder Carry for more challenge
Combo: 3-5 Rounds
- Foot Hand Crawl : 10m
- Hip Thrust Crawl : 10m
- Tripod Get Up : 3-5x/side
- Side Swing Throw 3x/side + Overhead Throw 5x : against wall or throw and retrieve each time
Session 3
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Bent Sit Upward Reach : 6x
- Bent Sit to Tall Split Kneel : 6x alternating sides
- Cross Sit Across Sideways Reach : 6x alternating
- Tripod Transition : 5x/side
- Side Hang : 10-30sec
- Prone Get Up : 5x
Emphasis:
Warm up with : Overhead Press : 2 Sets : 8-10x : Rest 1-2min : light-medium load
Option to perform only the Overhead Press (adjusting load/reps for more or less challenge) and complete 1-3 more sets or progress with:
Push Press : 3-4 Sets : 6-8x : moderately challenging load
and/or
Push Jerk : 3-4 Sets : 3-5x : very challenging load
Combo: 3-5 Rounds
- Deadlift : 6x
- Pull Up : 6x or Pull Up Reach : 1-3x/side or Hang Knee Tuck : 5-8x
- Prone Get Up or Prone Power Get Up : 6x
- Single Hand Carry : 45sec/side : add balance for more challenge
- Deep Squat : 30sec
Start Moving Naturally At Home
Our 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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