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MovNat Adaptive Practice Sessions: Week of December 14, 2020

Session 1

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


Option 1: Individual Sets : 3-5 Sets : Reps as indicated : Rest 2min

Option 2: Perform a mix of skills in clusters, with brief rests as needed, for 1-2min : 2-3 Sets : Rest 1-2min

Tripod Get Up : 3-5x/side

Squat Get Up : 5-8x

Side Bent Sit Get Up : 3-5x/side : perform loaded for extra challenge

Figure Four Get Up : 3-5x/side : perform loaded for extra challenge

Cross Sit Get Up : 2-8x alternating position each time

For more advanced practitioners.

Single Leg Squat Get Up : 3 Sets : 1-3x/side : Rest 2-3min
Combo: 3-5 Rounds

Session 2

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


Single Hand Carry : 3-5 Sets : add balance context or precision stepping on targets or obstacles for more challenge

Beginner : 15sec/side : light to moderate load : rest 1min

Intermediate : 30sec/side : medium to challenging load : rest 1-2min

Advanced : 1+min/change hands when necessary : heavy and very challenging load : rest 2-3+min

Combo: 3-5 Rounds

Session 3

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


Cluster sets : 1-8+ of any variation : Rest as needed. Adjust rest period or regress to less complex or intense skill if unable to perform safely.

Vertical Hand Press

Vertical Hand Press with Leg Lift

Tripod Vault Reverse

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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