MovNat Adaptive Practice Sessions Workouts: Week of June 29, 2020

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MovNat Adaptive Practice Sessions: Week of June 29, 2020

Session 1

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

Bent Sit Upward Reach : 6x
Bent Sit to Tall Split Kneel : 6x alternating sides
Knee Hand Rocking : 8x
Deep Squat Backward Reach : 8x alternating
Deep Kneel to Side Bent Sit : 6x
Side Bent Sit Reverse : 6x

Emphasis:

Continue warm up to include:

Jump Landing Sequence : 3 Sets : 6x : Rest 1min

Open Practice : 20min

Perform either a Step Up or Extended Step Up or an Upward Jump to set up for:

Downward Jump

Rest 5 breaths between jumps, cluster around 4-6x jumps per set : Rest as needed between sets

Set up a variety of targets of varying sizes, heights, and/or complexity and/or try these landing options:

Balanced Landing, Balanced Split Landing, Roll Landing, or this Downward Jump to Forward Jump where again, you can choose to set up another landing option.

Combo: 3-5 Rounds

Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge
Pivot Reverse : 6x
Push Press or Push Jerk : 8x
Foot Hand Crawl : 30sec : move forward, backward, and sideways
Cross Squat Get Up : 2x/side or Squat Get Up : 5-8x

Session 2

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

Front Rocking : 8x
Side Roll : 5x/direction
Front Hang Scap Pull : 6x
Side Bent Sit Rotational Reach : 6x/side
Deep Knee Bend to Flexed Foot Kneeling : 5x
Side Hang Scap Pull : 6x

Emphasis:

Option 1:

Front Hang to Foot Pinch : 3-5 Sets : 5x : Rest 2-3min : Alternate hand position often

Option 2:

Side Hang to Leg Hook : 3-5 Sets : 6x alternating : Rest 2-3min

More advanced practitioners may add any of the following skills once mounted on the bar after the final repetition.

Sliding Swing Up : 1-5x/side
or
Forearm Swing Up : 1-5x/side
or
Hand Swing Up : 1-5x/side

Combo: 3-5 Rounds

Clean : 8x
Inverted Crawl : 10m : both directions for more challenge
Rotational Rocking : 2 complete circles each direction
Prone Get Up or Prone Power Get Up : 6x

Session 3

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

Kneel to Tall Kneel : 6x
Deep Kneel Reverse : 6x
Figure Four Sit to Deep Half Kneel : 5x/side
Tripod Transition : 5x/side
Knee Hand to Flexed Foot Kneel : 5x
Cross Sit to Tall Split Kneel : 6x alternating foot position

Emphasis:

Option 1: Individual Sets : sets/reps as indicated

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

Tripod Get Up : 3 Sets : 3-5x/side
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 Swing Hang Hold or Side Swing Traverse : 6x or Side Hang or One Arm Hang : as long as possible
Hip Thrust Crawl : 5m
Sideways Step Over : 5x/side : loaded for more challenge

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 29, 2020

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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