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MovNat Adaptive Practice Sessions: Week of November 2, 2020

Session 1

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


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 

Session 2

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

Session 3

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

Option to try these balance landings within the sets or for further skill practice either before or after.

Split Balance Landing

Balance Landing

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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