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MovNat MAPS Workouts: Week of March 23, 2020

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MAPS: Week of March 23, 2020

Session 1

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

Emphasis:

Please read carefully so you know where to start. The skills are listed in a progressive manner. If you are unable to perform the pull ups or the listed progressions, perform a Side Hang for as long as you can for the same recommended sets and rest periods.

Pull Up : 3 Sets : 5-8x : Rest 2min : If you are already proficient at pull ups move on to the next progression.

Pull Up to Forearm Hang : 2+ Sets : 1-3x/side : progress to next section for progression.

Forearm Swing Up : 3-5 Sets : 1-3x/side : choose to come down after each rep for brief rest or challenge yourself by staying on the bar and/or returning to side hang each time.

Pull Up Reach : 3 Sets : 4-6x alternating : rest 2min : If you are comfortable with this movement, start with this skill and work backwards completing each section as individual sets or mix up the skills in any order you choose.

Combo: 3 Rounds

Session 2

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

Emphasis:

Sit to Backward Roll : 3 Sets : 3x/side : rest as needed

Forward Roll : 3 Sets : 3x/side : rest as needed

If possible, progress to:

Backward Roll Get Up : 3 Sets : 3x/side : rest as needed

Combo: 3-5 Rounds

Session 3

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

Combo: 3-5 Rounds

Start Moving Naturally At Home

Our new 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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