MovNat Adaptive Practice Sessions Workouts: Week of August 3, 2020

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MovNat Adaptive Practice Sessions: Week of August 3, 2020

Session 1

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

Front Rocking : 8x
Side Roll : 5x/direction
Front Hang Scap Pull : 6x
Side Bent Sit Rotational Reach : 6x/side
Deep Knee Bend to Flexed Foot Kneeling : 5x
Side Hang Scap Pull : 6x

Emphasis:

Open Practice : 20-30min : Skills are organized according to hand position. Isolate specific movement skills or mix and blend several skills into a longer set.

Front Hang Position

Front Swing Traverse

Front Power Traverse

Front Hang to Foot Pinch

Side Hang Position

Side Hang to Leg Hook

Want more ideas? Watch this great inspirational skill video from one of our MNOC coaches here

Combo: 3-5 Rounds

Figure Four Get Up : 3x/side or Backward Roll Get Up : 2x/side
Pivot Reverse : 6x
Foot Hand Crawl : 5m then Foot Elbow Crawl : 5m
Strength Get Up or Tripod Get Up : 5x/side

Session 2

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

Figure Four Sit to Deep Half Kneel : 5x/side
Side Bent Sit Reverse : 6x
Bent Sit to Tall Split Kneel : 6x alternating sides
Deep Squat Backward Reach : 6x alternating
Forward Step Over : 5x/side
Sideways Step Under : 8x alternating

Emphasis:

Prep : Walking Split Squat : 2 Sets : 10x : Bodyweight Only : Rest 45sec-1min

Split Squat : 3 Sets : 8x/side : Rest 1-2min : for more challenge perform a loaded variation using Single Hand Carry or Front Carry or Shoulder Carry
and/or
Balance Split Squat : 2-3 Sets : 3m forward or 8-12 steps : Rest 2min : for more challenge perform a loaded variation using Single Hand Carry or Front Carry or Shoulder Carry

Combo: 3-5 Rounds

Prone Get Up or Prone Power Get Up : 5x
Balance Tripod Transition : 3-5x/side
Front Swing Throw: 8-12x *if solo practicing, bounce off wall if possible to allow the catching phase or emphasize only the throwing phase. There is also a KB variation here
Inverted Crawl : 10m : both directions for more challenge

Session 3

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

Emphasis: Open Practice : 15-20min

Practice these movement skills in cluster sets of 5-6x, for a set time, or until efficiency declines below ~80%. Rest as needed.

Vertical Hand Press

Vertical Hand Press with Leg Lift

Tripod Vault Reverse

Combo: 3-5 Rounds

Lapping to Front Carry : 3x/side or Clean : 6x
Front Carry : 1min : add balance or precision stepping
Sit to Backward Roll : 1x/side or Rotational Rocking : 2 complete circles each direction
Leg Swing Jump : 6x or Split Sideways Jump : 6x

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 August 3, 2020

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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