MovNat Adaptive Practice Sessions Workouts: Week of June 28, 2021

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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

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.

Click here to learn more about
MovNat Level 1 Fundamentals

MovNat Adaptive Practice Sessions: Week of June 28, 2021

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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