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MovNat Adaptive Practice Sessions: Week of March 30, 2020

Session 1

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


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.

Foot Hand Crawl

Foot Elbow Crawl

Push Pull Crawl

More advanced practitioners add one or both of the following crawls to the sets.

Balanced Foot Hand Crawl

Low Foot Hand Crawl

Combo: 3-5 Rounds

Session 2

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


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.


Double Forward Jump : 3 Sets : 5x : Rest 2min : optional second landing to target : same

Combo: 3-5 Rounds

Session 3

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


Strength Get Up : 3-5 Sets : 5x/side : Rest 3-5min

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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