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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


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

Session 2

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


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

Combo: 3-5 Rounds 

Session 3

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


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
Strength Get Up : 3 Sets : 1-5x/side : Rest 2-3min

Combo: 3-5 Rounds

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

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