MovNat Adaptive Practice Sessions Workouts: Week of August 17, 2020

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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

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

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 

• Hip Thrust Crawl : 5m
• Strength Get Up or Tripod Get Up : 5x/side
• Side Swing Throw 10x/side with partner or 5x/side solo (throw and retrieve each time)
• Forward Step Under : 6x : loaded for more challenge

Session 2

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

• Front Rocking : 8x
• Knee Hand Rocking : 8x
• Kneel to Tall Kneel : 6x
• Side Bent Sit Reverse : 6x
• Deep Knee Bend to Flexed Foot Kneeling : 5x
• Sideways Step Over : 5x/side

Emphasis:

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

• Forward Jump or Double Forward Jump : 5x
• Backward Roll Get Up or Sit to Backward Roll : 1x/side or Rotational Rocking : 2 complete circles each direction
• Pivot Reverse or Split Squat Pivot Reverse 6x
• Prone Get Up or Prone Power Get Up : 5x

Session 3

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

• Prone Get Up : 5
• Deep Kneel Sideways Reach : 6x alternating
• Side Bent Sit to Tall Split Kneel : 6x alternating sides
• Figure Four Sit to Deep Half Kneel : 5x/side
• Sideways Step Under : 10x alternating sides
• Deep Squat Backward Reach : 6x alternating

Emphasis:

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

• Balanced Tripod Transition or Tripod Vault : 5x/side
• Balance Side Shuffle : 6m/dir or Balance Deep Knee Bend Side Shuffle : 3m/dir
• Step Up : 20x alternating
• Foot Hand Crawl : 10m

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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