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MovNat Adaptive Practice Sessions: Week of July 26, 2021

Session 1

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


Option 1: Individual Sets : Complete all sets of each skill separately.

Deadlift : 3-4 Sets : 6-8x : Rest 2min

Inverted Crawl : 3-5 Sets : 10m : Rest 1min

Option 2: Paired Sets : Complete the first skill followed by the second skill with little to no rest in-between skills : 3-5 Sets : Rest 2-3min

Deadlift : 6-8x

Inverted Crawl : 10m

Combo: 3-5 Rounds

Session 2

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


Option 1: Perform each balance skill or drill individually. Sets, reps, and rest as indicated.

Option 2: Perform in sequences of any skill for listed or adjusted distance/reps or until you lose balance or fatigue : Use 2×4, rail, narrow surface, or draw or follow a line on the ground : 20-30min : Rest as needed

Cross Reverse : 2 Sets : 6x : Rest 30sec : loaded carry for more challenge

Pivot Reverse : 2 Sets : 4-10x : Rest 1min
Split Squat Pivot Reverse : 2 Sets : 4-10x : Rest 1min

Balanced Side Shuffle : 2 Sets : 6m/dir : Rest 1min
Balanced Deep Knee Bend Side Shuffle : 2 Sets : 3m/dir : Rest 1min

Balanced Tripod Transition : 3-5 Sets : 2-5x/side : Rest 1-2min

Combo: 3-5 Rounds

Session 3

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


Foot Hand Crawl : 2-3 Sets : 10m : Rest 1-2min

Foot Elbow Crawl : 2-3 Sets : 10m : Rest 1-2min


Push Pull Crawl : 2-3 Sets : 5m : Rest 1-2min : (watch this tutorial)


Low Foot Hand Crawl : 2-3 Sets : 5m : Rest 2min

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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