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MovNat Adaptive Practice Sessions: Week of November 30, 2020

Session 1

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


Start at your current skill level. Perform each movement skill individually

3-5 Sets/Skill : Rest 1-2min between sets, 2-3min between skills

Backward Sprawl From Kneel : 5-8x

Backward Sprawl – Neutral Spine Variation : 5-8x

Backward Sprawl – Extended Hips Variation : 5-8x

Forward Sprawl : 5-8x : option to modify using kneeling position and Prone Get Up

Combo: 3-5 Rounds

Session 2

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


Option 1: Individual Sets : Complete all sets of each skill separately.

Deadlift : 3-4 Sets : 5-8x : Rest 2min

Inverted Crawl : 3-5 Sets : 10m : Rest 1-2min

Option 2: Paired Sets : Complete the first skill followed by the second skill with little to no rest between skills : 3-4 Sets : Rest 2-3min

Deadlift : 6-8x

Inverted Crawl : 10m

Combo: 3-5 Rounds 

Session 3

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


Option 1:

Side Hang to Leg Hook : 3-5 Sets : 4-8x alternating : Rest 2-3min

Option 2:

Front Hang to Foot Pinch : 3-5 Sets : 5x : Rest 2-3min : Alternate hand position often

More advanced practitioners may add any of the following skills once mounted on the bar at any moment during the sets. Adjust reps accordingly.

Sliding Swing Up : 1-5x/side
Forearm Swing Up : 1-5x/side
Hand Swing Up : 1-5x/side

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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