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MAPS: Week of March 30, 2020
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Front Rocking : 8x
- Tripod Transition : 3x/side
- Deep Kneel Reverse : 6x
- Side Bent Sit Reverse : 6x
- Deep Squat Backward Reach : 8x alternating
- Sideways Step Over : 5x/side
Emphasis:
Perform a mix of any of the listed prone crawls : beginners – 1min continuous, advanced – 2min continuous : 2-4 Sets : Rest 2-3min : transition as often as you wish but try to keep your knees off the ground at all times.
More advanced practitioners add one or both of the following crawls to the sets.
Combo: 3-5 Rounds
- Single Hand Carry : 45sec/side : add balance context for more challenge
- Hip Thrust Crawl : 10m
- Pivot Reverse : 6x
- Deep Squat : 30sec
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Base Build : 3x/side
- Deep Kneel to Side Bent Sit : 6x
- Side Bent Sit Rotational Reach : 6x/side
- Figure Four Sit to Deep Half Kneel : 5x/side
- Cross Sit Forward Reach : 5x
- Prone Get Up : 5x
Emphasis:
Prep with this Jump Landing Sequence drill : 3 Sets : 5x : Rest 30-45sec
Forward Jump : 4 Sets : 5x : Rest 2min : target landing : distance of 3-6 of your own foot lengths, heel to toe.
and/or
Double Forward Jump : 3 Sets : 5x : Rest 2min : optional second landing to target : same
Combo: 3-5 Rounds
- Inverted Crawl : 2 x 10m
- Backward Roll Get Up : 2x/side
- Step Up : 5x/side
- Forward Step Over : 8x : loaded for more challenge using Front Carry or Shoulder Carry
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Cross Sit to Tall Split Kneel : 6x alternating foot position
- Kneel to Tall Kneel : 6x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Deep Kneel Sideways Reach : 5x/side
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- Tripod Get Up : 4x/side
Emphasis:
Strength Get Up : 3-5 Sets : 5x/side : Rest 3-5min
Combo: 3-5 Rounds
- Tuck Swing or Tap Swing : 8x
- Vertical Hand Press : 5x : option to just hold position : 10sec
- Backward Throw : 5x
- Side Vault or Split Vault : 2-5x/side
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.
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