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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:
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.
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