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MovNat Adaptive Practice Sessions: Week of July 27, 2020

Session 1

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


Option 1: Individual Sets : 3-5 Sets : reps as indicated : Rest 2min

Option 2: Open Practice : 15-25min : Cluster Sets : Perform any get up for any amount of reps : Rest as needed

Prone Get Up or Prone Power Get Up : 6x

Tripod Get Up : 3-5x/side

Squat Get Up : 5-8x

Cross Squat Get Up : 2-8x alternating position each time

Figure Four Get Up : 3-5x/side *loaded for extra challenge

Side Bent Sit Get Up : 5x/side *loaded for extra challenge

For increased INTENSITY add a load by using a Front Carry or Shoulder Carry. You could also gradually increase the speed of the Get Up to add explosive power or decrease the speed of the Get Up to exaggerate the time under tension.

Combo: 3-5 Rounds

Session 2

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


Perform the following crawls plus the get up.

Inverted Crawl : 10m + Hip Thrust Crawl : 5m + Tripod Get Up : 5x/side : 3-5 Sets : Rest 2min

Combo: 3 Rounds

Session 3

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


Prep with this Jump Landing Sequence drill : 3 Sets : 5x : Rest 30-45sec

Option 1: Practice each skill as reps and sets as indicated.

Option 2 : Open Practice: Spend 15-20min practicing the following jumps singularly or in a series. Rest often and focus on precision and soft landings.

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

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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