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MAPS: Week of August 31, 2020
Session 1
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
- Knee Hand Rocking : 8x
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
Balanced Side Shuffle : 6m/dir
and/or
Balanced Deep Knee Bend Side Shuffle : 3m/dir
Combo: 3-5 Rounds
- Hang Knee Tuck : 6-10x : option to hold tuck at last rep as long as possible for more challenge
- Foot Hand Crawl : 10m
- Lapping to Shoulder Carry : 3-5x/side + Shoulder Carry : 1min : Shoulder Carry Switch every 10 steps
- Hip Thrust Crawl : 5m
Session 2
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Base Build : 3x/side
- Cross Sit Forward Reach : 5x
- Tripod Transition : 5x/side
- Bent Sit Upward Reach : 6x
- Knee Hand to Flexed Foot Kneel : 5x
- Sideways Step Under : 10x alternating sides : 6x
Emphasis:
Start at your current skill level. Perform each movement skill individually
3-5 Sets/Skill : Rest 1-2min between sets, 2-3min between skills
Backward Sprawl From Kneel : 5-8x
Backward Sprawl – Neutral Spine Variation : 5-8x
Backward Sprawl – Extended Hips Variation : 5-8x
Forward Sprawl : 5-8x : option to modify using kneeling position and Prone Get Up
Combo: 3-5 Rounds
- Split Sideways Jump : 5x both directions
- Forward Roll or Sit to Backward Roll : 1-3x/side or Rotational Rocking : 10sec/dir
- Figure Four Get Up : 3x/side : perform loaded for extra challenge
- Hanging Side Foot Lift : 4-8x alternating or Side Swing : 10x
- Side Swing Throw 10x/side with partner or 5x/side solo (throw and retrieve each time)
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Prone Get Up : 5x
- 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:
Continuous hanging for time : 2-5 Sets : Rest same amount of time as you hang or as needed
Practice hanging variations for as long as you can safely. Your centre of gravity (COG) must stay below the surface of support (SOS) the whole time. Use combinations of hands, feet, elbows, knees, armpits, etc.
Front Hang to Foot Pinch : Alternate hand position often : transition to leg hook : add pull ups
Want more ideas? Watch this great inspirational skill video from one of our MNOC coaches here
Beginner: 10sec-1min
Intermediate: 1-2min
Advanced: 3-5min
Combo: 3-5 Rounds
- Shoulder Crawl : 5m
- Strength Get Up or Tripod Get Up : 5x/side
- Pivot Reverse or Split Squat Pivot Reverse 6x
- Inverted Crawl : 10m
- Step Up : 20x alternating
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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