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MovNat Adaptive Practice Sessions: Week of September 14, 2020

Session 1

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

Emphasis: 

Spend 15-20min practicing the following jumps and vaults singularly for reps, as mixed clusters of 5-8x of singular or mixed skills, or in a series utilizing various skills. Rest often and focus on precision and soft landings. Reps are only suggestions.

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

Tripod Vault : 5x/side : Check out this great tutorial here

Side Vault : 5x/side

Split Vault : 5x/side

Half Turn Vault : 5x/side

Front Vault : 5x

Inverted Vault : 5x

Combo: 3-5 Rounds

Session 2

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

Emphasis:

Please read carefully so you know where to start. The skills are listed in a progressive manner.

Option 1: Begin by completing only 1-2 sets of each skill until you reach your current progression and then perform the recommended sets for that skill

Option 2: Work backwards from your current skill and perform a superset or complex (see last skill for description)

Side Hang 3-5 Sets : As long as you can : Rest minimum 30sec or same time as you can hang

Pull Up : 3 Sets : 5-8x : Rest 2min : If you are already proficient at pull ups move on to the next progression.

Pull Up to Forearm Hang : 3 Sets : 1-3x/side : progress to next section for progression.

Pull Up Reach : 3 Sets : 4-6x alternating : rest 2min : If you are comfortable with this movement, warm up with some hanging and/or pull ups then start with this skill and work backwards completing each section as individual sets or mix up the skills in any order you choose.

Combo: 3-5 Rounds

Session 3

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

Emphasis:

Option 1: 3-5 Individual Sets : Perform each skill separately : Rest 1-2min

Option 2: 3-5 Mixed Sets : 10-20 total step ups using both skills : Rest 1-2min

Step Up : 10x alternating sides each step

Extended Step Up : 5-8x/side

Option to perform skills loaded by using Front Carry, Single Hand Carry, or Shoulder Carry

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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