MovNat Adaptive Practice Sessions Workouts: Week of November 2, 2020

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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

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 Hanging Side Foot Lift : 2-5x/side
Shoulder Crawl : 5m
Foot Hand Crawl : 10m
Tripod Get Up : 3-5x/side

Session 2

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

Side Roll : 5x/direction
Deep Kneel to Side Bent Sit : 6x
Cross Sit Forward Reach : 5x
Deep Knee Bend : 3-5 Breaths
Bent Sit to Tall Split Kneel : 6x alternating sides
Cross Sit to Tall Split Kneel : 6x alternating foot position

Emphasis:

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
and/or
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

Backward Throw : 5-10x
Squat Get Up : 5-10x
Pull Up : 6x or Pull Up to Elbow Hang : 6x alternating or Side Hang : as long as possible
Push Pull Crawl or Low Foot Hand Crawl : 5m

Session 3

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

Deep Knee Bend to Flexed Foot Kneeling : 5x
Deep Kneel Sideways Reach : 5x/side
Deep Kneel Reverse : 6x
Base Build : 3x/side
Bent Sit Upward Reach : 6x
Sideways Step Over : 5x/side

Emphasis:

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

Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge
Overhead Throw 5x : against wall or throw and retrieve each time
Hip Thrust Crawl : 5m
Side Bent Sit Get Up : 5x/side *loaded for more challenge
Single Hand Carry : 45sec/side : add balance context for more challenge

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

MovNat Adaptive Practice Sessions: Week of November 2, 2020

Session 1

Session 2

Session 3

Start Moving Naturally At Home

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