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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


Open Practice : 10min : Rest as needed

Balanced Foot Hand Crawl

Crawl Conditioning : 2-4 Sets : Perform a mix of any of the listed prone crawls for time : Rest as indicated

Knee Hand Crawl

Foot Hand Crawl *watch this great MNOC coach tutorial

Foot Elbow Crawl

Push Pull Crawl (watch this tutorial)

Low Foot Hand Crawl

Beginner – 30sec : Rest 1min
Intermediate – 1min : Rest 2min
Advanced – 2+min : Rest 3+min

Combo: 3-5 Rounds

Session 2

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


Squat : 3-4 Sets : 8x : Rest 2min

Combo: 3-5 Rounds 

Session 3

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


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

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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