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MovNat Adaptive Practice Sessions: Week of August 10, 2020
Session 1
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Bent Sit Upward Reach : 6x
- Bent Sit to Tall Split Kneel : 6x alternating sides
- Knee Hand Rocking : 8x
- Deep Kneel to Side Bent Sit : 6x
- Tripod Transition : 5x/side
- Prone Get Up : 5x
Emphasis:
Warm up with : Overhead Press : 2 Sets : 8-12x : Rest 1-2min : light load
Progress with:
Push Press : 3-4 Sets : 6x : challenging loa
or
Push Jerk : 3-4 Sets : 6x : challenging load
Combo: 3-5 Rounds
- Side Bent Sit Get Up : 5x/side *loaded for more challenge
- Push Pull Crawl : 5m or Foot Elbow Crawl : 10m
- Rotational Rocking : 2 complete circles each direction
- Hang Knee Tuck : 8x or Side Hang to Leg Hook : 4x alternating
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Side Bent Sit Reverse : 6x
- Cross Sit Forward Reach : 5x
- Deep Kneel Reverse : 6x
- Deep Knee Bend : 3-5 Breaths
- Base Build : 3x/side
Emphasis:
Option 1: Perform each balance skill or drill individually : 3-5 Sets/Skill : Rest 1-2min
Option 2: Perform in sequences of any skill for listed distance/reps or until you lose balance or fatigue : Use 2×4, rail, narrow surface, or draw or follow a line on the ground : 20min : Rest as needed
Forward and Backward Counterbalance Drill : 5-8x
Balanced Tripod Transition : 2-5x/side
Balance Side Shuffle : 6m/dir
or
Balance Deep Knee Bend Side Shuffle : 3m/dir
Balanced Foot Hand Crawl : 3m forward/backward : great tutorial here
Combo: 3-5 Rounds
- Foot Hand Crawl : 10m
- Shoulder Crawl : 5m
- Front Hang to Foot Pinch : 2x/side or Hang Knee Tuck : 6x : option to hold tuck at last rep as long as possible for more challenge
- Upward Jump : 6x
- Deadlift : 6x
Session 3
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Knee Hand to Flexed Foot Kneel : 5x
- Deep Kneel Sideways Reach : 5x/side
- Deep Kneel to Side Bent Sit : 6x
- Side Bent Sit Rotational Reach : 6x/side
- Figure Four Sit to Deep Half Kneel : 5x/side
- Front Rocking : 8x
Emphasis: Open Practice : Max 20-30min
Sit to Backward Roll : 3-5 Sets : 3-5x/side : rest as needed
Prone Lying to Forward Roll : 3-5 Sets : 3-5x/side : rest as needed
Backward Roll Get Up : 3-5 Sets : 3-5x/side : rest as needed
Forward Roll : 3-5 Sets : 3-5x/side : rest as needed
Combo: 3-5 Rounds
- Squat Get Up : 5x or Figure Four Get Up : 3x/side *perform loaded for extra challenge
- Single Hand Carry : 45sec/side : add balance context for more challenge
- Split Sideways Jump : 5x both directions
- Tuck Swing or Tap Swing : 8x or Side Hang : as long as possible
- Forward Sprawl : 5-8x
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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