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MovNat Adaptive Practice Sessions: Week of July 20, 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 Kneel to Side Bent Sit : 6x
- Tripod Transition : 5x/side
- Prone Get Up : 5x
Emphasis:
Warm up with : Overhead Press : 2 Sets : 8-12x : Rest 1-2min : light load
Progress with:
Push Press : 3-4 Sets : 6x : challenging load
or
Push Jerk : 3-4 Sets : 6x : challenging load
Combo: 3-5 Rounds
- Tuck Swing or Tap Swing : 6x
- Shoulder Crawl : 5m
- Single Hand Carry : 30-45sec/side : add balance context for more challenge
- Squat Get Up : 6x
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Kneel to Tall Kneel : 6x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Deep Kneel Sideways Reach : 5x/side
- Deep Kneel Reverse : 6x
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- Side Roll : 5x/direction
Emphasis:
Prep with this Jump Landing Sequence drill : 3 Sets : 5x : Rest 30-45sec
Complete 3-5 Sets of the following Jumping Sequence. Rest 2-3min
Leg Swing Jump : 6x alternating sides : target landing optional : various distances
Upward Jump + Downward Jump : 5x : knee height or higher : target optional for downward jump
Forward Jump : 5x : target landing optional : distance of 3-6 of your own foot lengths, heel to toe
or
Double Forward Jump : 5x : optional second landing to target : same distance
Combo: 3-5 Rounds
- Backward Sprawl or Backward Sprawl from Kneel : 6x
- Foot Hand Crawl : 5m Push Pull Crawl or Low Foot Hand Crawl : 5m : under obstacle if available
- Figure Four Get Up : 3-5x/side *loaded for extra challenge
- Balance Side Shuffle : 4 x 1.5m back and forth
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Front Rocking : 8x
- Tripod Transition : 3x/side
- Deep Squat Backward Reach : 6x alternating
- Side Bent Sit Reverse : 6x
- Cross Sit Across Sideways Reach : 6x alternating
- Sideways Step Over : 5x/side
Emphasis:
Perform the following crawls plus the get up.
3-8 Sets : Rest 2min
Hip Thrust Crawl : 5m + Inverted Crawl (backwards) : 10m + Tripod Get Up : 5x/side
Combo: 3-5 Rounds
- Deadlift : 6x
- Backward Roll Get Up or Forward Roll : 2x/side or Rotational Rocking : 10sec/dir
- Hanging Side Foot Lift : 4-8x alternating or Side Swing : 10x
- Split Sideways Jump : 5x both directions
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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