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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.
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.
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