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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
- Kneel to Tall Kneel : 6x
- Deep Kneel Reverse : 6x
- Side Bent Sit Reverse : 6x
- Deep Squat Backward Reach : 6x alternating
- Cross Sit Across Sideways Reach : 6x alternating
- Cross Sit to Tall Split Kneel : 6x alternating foot position
Emphasis:
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
- Side Swing Throw 3x/side + Overhead Throw 5x : against wall or throw and retrieve each time
- Sideways Step Over : 5x/side : loaded for more challenge
- Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge
- Tuck Swing or Tap Swing : 5-10x or Side Hang : as long as possible
Session 2
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Bent Sit Upward Reach : 6x
- Bent Sit to Tall Split Kneel : 6x alternating sides
- Knee Hand Rocking : 8x
- Deep Kneel to Side Bent Sit : 6x
- Tripod Transition : 5x/side
- Prone Get Up : 5x
Emphasis:
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 with Leg Lift
Followed by one or a mix of these presses.
Combo: 3-5 Rounds
- Push Pull Crawl : 5m or Foot Elbow Crawl : 10m
- Front Hang to Foot Pinch : 1-5x/side or Front Hang Scap Pull : 5-8x
- Single Hand Carry : 45sec/side : add balance context for more challenge
- Balanced Tripod Transition or Tripod Vault : 5x/side
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- 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
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- Deep Squat Backward Reach : 6x alternating
Emphasis:
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
- Balance Side Shuffle : 4 x 1.5m back and forth
- Foot Hand Crawl : 10m
- Upward Jump + Downward Jump : 6x
- Inverted 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.
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