MovNat Adaptive Practice Sessions Workouts: Week of July 20, 2020

Sign up for our free MovNat Adaptive Practice Sessions newsletter and we’ll send you new MovNat workouts every week.

Our MovNat Adaptive Practice Sessions will help you improve your movement skills, fitness, and mobility naturally and get fit for the real world, whether you’re a total beginner or experienced mover.

These emails are one of the many free resources we provide to help you follow a structured approach to Natural Movement Fitness.

Click here to get free MovNat workouts delivered weekly!

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.

Click here to learn more about
MovNat Level 1 Fundamentals

MovNat Adaptive Practice Sessions: Week of July 20, 2020

Session 1

Session 2

Session 3

Start Moving Naturally At Home

Related Posts