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MovNat Adaptive Practice Sessions: Week of September 7, 2020

Session 1

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


Option 1: Individual Sets : 3-5 Sets : reps as indicated : Rest 2min

Option 2: Open Practice : 15-25min : Cluster Sets : Perform any get up for any amount of reps : Rest as needed

Prone Get Up or Prone Power Get Up : 6x

Tripod Get Up : 3-5x/side

Squat Get Up : 5-8x

Cross Squat Get Up : 2-8x alternating position each time

Figure Four Get Up : 3-5x/side *loaded for extra challenge

Side Bent Sit Get Up : 5x/side *loaded for extra challenge
For increased INTENSITY add a load by using a Front Carry or Shoulder Carry. You could also gradually increase the speed of the Get Up to add explosive power or decrease the speed of the Get Up to exaggerate the time under tension.

Combo: 3-5 Rounds

Session 2

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


Practice these movement skills as either:

1. Cluster sets: 3-8x/movement group.

2. For time: total time or time per movement section.

Rest as needed. Stop or adjust rest period if efficiency declines below ~80%.

Begin by performing one or a mix of these presses:

Vertical Hand Press

Vertical Hand Press with Leg Lift

Tripod Vault Reverse

Followed by one or a mix of these presses.

Overhead Press

Push Press

Push Jerk

Combo: 3-5 Rounds

Session 3

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


3-5 Sets : Rest 3-5min

Lapping to Chest Carry or Clean : 5-8x

Followed by:

Chest Carry : 1-2min *add balance context and/or stepping over objects

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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