MovNat Adaptive Practice Sessions Workouts: Week of August 24, 2020

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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.

Click here to learn more about
MovNat Level 1 Fundamentals

MovNat Adaptive Practice Sessions: Week of August 24, 2020

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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