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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
- Knee Hand Rocking : 8x
- Kneel to Tall Kneel : 6x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Deep Kneel Sideways Reach : 5x/side
- Deep Kneel Reverse : 6x
- Bent Sit Upward Reach : 6x
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
- Hip Thrust Crawl : 5m
- Backward Roll Get Up : 2x/side or Figure Four Get Up : 3x/side : perform loaded for extra challenge
- Front Hang Foot Pinch : 5x or Front Hang to Scap Pull : 8x : alternate hand position often
- Run : 2min
- Foot Hand Crawl : 10m
Session 2
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Knee Hand to Flexed Foot Kneel : 5x
- Deep Kneel to Side Bent Sit : 6x
- Side Bent Sit Rotational Reach : 6x/side
- Tripod Transition : 5x/side
- Cross Sit Forward Reach : 5x
- Side Hang to Scap Pull : 6x
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
- Forward Sprawl or Prone Power Get Up : 3-6x : option to perform from knees
- Rotational Rocking : 20sec/direction
- Inverted Crawl : 10m
- Side Bent Sit Get Up : 5x/side *loaded for more challenge
- Pivot Reverse or Split Squat Pivot Reverse 6x
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Prone Get Up : 5x
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Figure Four Sit to Deep Half Kneel : 5x/side
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- Sideways Step Under : 10x alternating sides
- Deep Squat Backward Reach : 6x alternating
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
- Side Swing : 10x or Side Hang to Leg Hook : 2-5x/side
- Foot Elbow Crawl : 10m
- Shoulder Crawl : 5m
- Tripod Get Up : 3-5x/side
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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