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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
- Deep Kneel Reverse : 6x
- Figure Four Sit to Deep Half Kneel : 5x/side
- Bent Sit to Tall Split Kneel : 6x alternating sides
- Deep Squat Backward Reach : 6x alternating
- Cross Sit to Tall Split Kneel : 6x alternating foot position
Emphasis:
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
- Side Swing Throw 3x/side + Overhead Throw 5x : against wall or throw and retrieve each time
- Side Hang or One Arm Hang : as long as possible
- Sideways Step Over : 5x/side : loaded for more challenge
- Foot Elbow Crawl : 5m
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Knee Hand Rocking : 8x
- Tripod Transition : 5x/side
- Deep Kneel Sideways Reach : 6x alternating
- Cross Sit Across Sideways Reach : 6x alternating
Emphasis:
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
- Hang Knee Tuck : 8x
- Push Press : 8x
- Rotational Rocking : 2 complete circles each direction
- Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge
Session 3
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
- Bent Sit Upward Reach : 6x
Emphasis:
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.
or
Double Forward Jump : 5x : optional second landing to target : same distance
Combo: 3-5 Rounds
- Backward Sprawl or Backward Sprawl from Kneel : 6x
- Balance Side Shuffle : 4 x 1.5m back and forth
- Foot Hand Crawl : 5m
- Push Pull Crawl or Low Foot Hand Crawl : 5m
- Single Hand Carry : 45sec/side : add balance context for more challenge
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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