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MovNat Adaptive Practice Sessions: Week of July 13, 2020
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Front Rocking : 8x
- Knee Hand Rocking : 8x
- Kneel to Tall Kneel : 6x
- Side Bent Sit Reverse : 6x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Sideways Step Over : 5x/side
Emphasis:
Open Practice : 10min : Rest as needed
Crawl Conditioning : 2-4 Sets : Perform a mix of any of the listed prone crawls for time : Rest as indicated
Foot Hand Crawl *watch this great MNOC coach tutorial
Push Pull Crawl (watch this tutorial)
Beginner – 30sec : Rest 1min
Intermediate – 1min : Rest 2min
Advanced – 2+min : Rest 3+min
Combo: 3-5 Rounds
- Front Hang Foot Pinch : 5x or Front Hang to Scap Pull : 8x : alternate hand position often
- Forward Jump or Double Forward Jump : 5x
- Overhead Press or Push Press : 8x
- Pivot Reverse or Split Squat Pivot Reverse 6x
- Step Up : 10x alternating
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Prone Get Up : 5x
- Deep Kneel Sideways Reach : 6x alternating
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Figure Four Sit to Deep Half Kneel : 5x/side
- Sideways Step Under : 10x alternating sides
- Deep Squat Backward Reach : 6x alternating
Emphasis:
Squat : 3-4 Sets : 8x : Rest 2min
Combo: 3-5 Rounds
- Side Bent Sit Get Up : 5x/side *loaded for more challenge
- Forward Sprawl or Prone Power Get Up :3-6x : option to perform from knees
- Hang Knee Tuck : 8x or Side Hang to Leg Hook : 4x alternating
- Inverted Crawl : 10m
Session 3
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Knee Hand to Flexed Foot Kneel : 5x
- Deep Kneel to Side Bent Sit : 6x
- Side Bent Sit Rotational Reach : 6x/side
- Tripod Transition : 5x/side
- Cross Sit Forward Reach : 5x
- Side Hang to Scap Pull : 6x
Emphasis:
Option 1: Open Practice : 15-30min
Work on your current progression and towards further competency while “greasing the groove” of your other climbing skills. Focus on smooth transitions and efficiency principles, breathing, etc.
Option 2: Recommended sets/reps.
Please read carefully so you know where to start. The skills are listed in a progressive manner. If you are unable to perform the pull ups or the listed progressions, perform a Side Hang for as long as you can for the same recommended sets and rest periods.
Pull Up : 3 Sets : 5-8x : Rest 2min : If you are already proficient at pull ups move on to the next progression.
Pull Up to Forearm Hang : 2+ Sets : 1-3x/side : progress to next section for progression.
Forearm Pull Up : 2+ Sets : 1-3x/side : progress to next section for progression.
Forearm Swing Up : 3-5 Sets : 1-3x/side : choose to come down after each rep for brief rest or challenge yourself by staying on the bar and/or returning to side hang each time.
Pull Up Reach : 3 Sets : 4-6x alternating : rest 2min : If you are comfortable with this movement, warm up with some pull ups then start with this skill and work backwards completing each section as individual sets or mix up the skills in any order you choose.
Combo: 3-5 Rounds
- Front Swing Throw: 8x *if solo practicing, bounce off wall if possible to allow the catching phase or emphasize only the throwing phase. There is also a KB variation here
- Prone Get Up or Prone Power Get Up : 5x
- Rotational Rocking : 2x full circle/direction
- Upward Jump + Downward Jump : 5x
- Balanced Tripod Transition : 3-5x/side
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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