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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
Side Hang Position
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
- Bent Sit Upward Reach : 6x
- Deep Kneel to Side Bent Sit : 6x
- Knee Hand Rocking : 8x
- Tripod Transition : 5x/side
- Backward Sprawl From Kneel : 5x
- Prone Get Up : 5x
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 with Leg Lift
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.
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