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MovNat Adaptive Practice Sessions: Week of March 15, 2021

Session 1

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

Emphasis:

Tripod Vault : 3-5 Sets : 5x/side : Rest 1-2min

Optional Balanced Tripod Transition elevated or ground level on a 2×4
and/or progress to:
Side Vault : 3-5 Sets : 5x/side : Rest 1-2min
and/or progress to:
Split Vault : 3-5 Sets : 5x/side : Rest 1-2min

More experienced practitioners may also practice:

Front Vault : open practice

Inverted Vault : open practice

More Vaulting tutorials below by our MNOC coaches

Introduction to Vaulting

Pop Vault Tutorial

Combo: 3-5 Rounds

Session 2

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

Emphasis:

Option 1: Strict Sets
Perform any of the skills listed below. Adjust sets and reps to suit your current experience and abilities.

Option 2: Open Practice : 20-30min
Perform cluster sets of 3-6x of a mix of skills listed below.

Side Hang to Leg Hook : 3-5 Sets : 4-8x alternating : Rest 2-3min
or
Hanging Side Foot Lift : 3-5 Sets : 4-8x alternating : Rest 2-3
or
Side Swing : 3-5 Sets : 6-12x : Rest 2-3

More advanced:
If doing strict sets perform only one or two of the following skills.

Sliding Swing Up : 3-5 Sets : 1-5x/side : Rest 2-3

Forearm Swing Up : 3-5 Sets : 1-5x/side : Rest 2-3

Hand Swing Up : 3-5 Sets : 1-5x/side : Rest 2-3

Roll Up : 3-5 Sets : 1-5x : Rest 2-3

Combo: 3-5 Rounds 

Session 3

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

Emphasis:

Open Practice : 20min : Rest as needed
Use either the Deadlift, Clean, or Lapping to Front Carry technique to set up for the following throws. Practice with a parter or throw and catch/retrieve solo.

Front Swing Throw

Side Swing Throw

Push Press Throw

Overhead Throw

Backward Throw

Try some target practice!

Single Arm Throw – Large Object

Single Arm Throw – Small Object

Conditioning Extra:
Choose one or two of the above skills and perform: 2-3 Sets : 1-2min continuous : Rest 2-3min

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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