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MovNat Adaptive Practice Sessions: Week of August 17, 2020

Session 1

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

Emphasis: Open Practice : 15-20min

Side Hang or One Arm Hang

Side Swing : can be used to assist the Side Hang to Leg Hook

Side Swing Hang Hold or Side Swing Traverse

Front Hang to Foot Pinch : Alternate hand position often : transition to leg hook : add pull ups

Pull Up to Forearm Hang

Forearm Pull Up

More advanced practitioners: Get above the SOS (Surface of Support)

Sliding Swing Up or Forearm Swing Up or Hand Swing Up

Tuck Pop Up or Swing Pop Up

Roll Up

Power Up

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

Combo: 3-5 Rounds 

Session 2

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


Open Practice : 15-20min : Rest as needed

Balanced Foot Hand Crawl

Crawl Conditioning : 2-4 Sets : Transition through a mix of any of the listed prone crawls for time : Rest as indicated

Knee Hand Crawl

Foot Hand Crawl *watch this great MNOC coach tutorial

Foot Elbow Crawl

Push Pull Crawl (watch this tutorial)

Low Foot Hand Crawl

Beginner – 30sec : Rest 1-3min
Intermediate – 1min : Rest 2-3min
Advanced – 2+min : Rest 3+min

Combo: 3-5 Rounds

Session 3

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


Option 1: Individual Sets : Complete all sets of each skill separately.

Deadlift : 3 Sets : 5-8x : Rest 2min

Inverted Crawl : 3-5 Sets : 10m : Rest 1min

Option 2: Paired Sets : Complete the first skill followed by the second skill with little to no rest in-between skills : 3-5 Sets : Rest 2-3min

Deadlift : 5-8x

Inverted Crawl : 10m

Combo: 3-5 Rounds

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

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