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MovNat Adaptive Practice Sessions: Week of August 24, 2020
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Knee Hand Rocking : 8x
- Prone Get Up : 5x
- 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:
Squat : 3-4 Sets : 8x : Rest 2min
Combo: 3-5 Rounds
- Side Bent Sit Get Up : 5x/side *loaded for more challenge
- Front Hang Foot Pinch : 5x or Front Hang to Scap Pull : 8x : alternate hand position often
- Backward Sprawl From Kneel : 6x or Backward Sprawl (Neutral Spine) or Backward Sprawl (Hips Extended) : 8x
- Foot Hand Crawl : 10m
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Front Rocking : 8x
- Tripod Transition : 3x/side
- Side Roll : 5x/direction
- Side Bent Sit Reverse : 6x
- Cross Sit Across Sideways Reach : 6x alternating
- Sideways Step Over : 5x/side
Emphasis:
Perform the following crawls plus the get up.
Inverted Crawl : 10m + Hip Thrust Crawl : 5m + Tripod Get Up : 5x/side : 3-5 Sets : Rest 2min
Combo: 3-5 Rounds
- Backward Roll Get Up : 2x/side or Figure Four Get Up : 3x/side : perform loaded for extra challenge
- Push Pull Crawl : 10m
- Overhead Press or Push Press : 8x
- Run : 2min
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Kneel to Tall Kneel : 6x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Deep Kneel Sideways Reach : 5x/side
- Deep Kneel Reverse : 6x
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- Bent Sit Upward Reach : 6x
Emphasis:
Prep with this Jump Landing Sequence drill : 3 Sets : 5x : Rest 30-45sec
Option 1: Practice each skill for 3-5 sets. Reps as indicated.
Option 2 : Open Practice: Spend 15-20min practicing the following jumps singularly, clusters, or in a series. Rest often and focus on precision and soft landings.
Add landing targets for precision, various distances, objects to jump over, onto, or off of.
Leg Swing Jump : 6x alternating sides
Forward Jump : 5x
Double Forward Jump : 5x
Split Jump : 6x alternating sides
Split Sideways Jump : 6x alternating
Combo: 3-5 Rounds
- Foot Elbow Crawl : 10m or Push Pull Crawl or Low Foot Hand Crawl : 5m
- Single Hand Carry : 45sec/side : add balance context for more challenge
- Vertical Hand Press : 6x or Vertical Hand Press with Leg Lift : 6x alternating
- Side Hang to Leg Hook : 4x alternating or Hang Knee Tuck : 8x or Side Hang : as long as possible
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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