MovNat Adaptive Practice Sessions Workouts: Week of August 10, 2020

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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.

Click here to learn more about
MovNat Level 1 Fundamentals

MovNat Adaptive Practice Sessions: Week of August 10, 2020

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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