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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


Warm up with : Overhead Press : 2 Sets : 8-12x : Rest 1-2min : light load

Progress with:

Push Press : 3-4 Sets : 6x : challenging load
Push Jerk : 3-4 Sets : 6x : challenging load

Combo: 3-5 Rounds

Session 2

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


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
Double Forward Jump : 5x : optional second landing to target : same distance

Combo: 3-5 Rounds

Session 3

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


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

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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