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MovNat Adaptive Practice Sessions: Week of September 21, 2020

Session 1

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


Crawl Conditioning : 2-4 Sets : Rest 2-3min : complete these skills in sequence

Foot Hand Crawl or Foot Elbow Crawl : 10m

Tripod Transition : 1-5x/side

Inverted Crawl : 10m

Watch this great MNOC coach tutorial on the Foot Hand Crawl

Combo: 3-5 Rounds

Session 2

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


Prep with this Jump Landing Sequence drill : 3 Sets : 5x : Rest 30-45sec

3-5 Sets : Rest 2-3min

Upward Jump + Downward Jump : 6x : knee height or higher : target optional for downward jump

Combo: 3-5 Rounds

Session 3

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


Option 1: Perform each balance skill or drill individually : 3-5 Sets/Skill : Rest 1-2min : do on normal surface if unable to balance

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 : do on normal surface if unable to balance

Balanced Side Shuffle : 6m/dir
Balanced Deep Knee Bend Side Shuffle : 3m/dir

Balanced Tripod Transition : 2-5x/side

Balanced Foot Hand Crawl : forward/backward : 3m

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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