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MovNat Adaptive Practice Sessions: Week of April 6, 2020
Session 1
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Bent Sit Upward Reach : 6x
- Side Roll : 5x/direction
- Deep Kneel to Side Bent Sit : 6x
- Side Hang Scap Pull : 4x
- Cross Sit Across Sideways Reach : 6x alternating
- Front Hang Scap Pull : 2x/side
Emphasis:
Side Hang to Leg Hook : 3-5 Sets : 5x : Rest 2-3min : option to rest in hang position with hands and knee or in Side Hang
or
Front Hang to Foot Pinch : 3-5 Sets : 5x : Rest 2-3min : Alternate hand position often
More Options:
Side Hang Knee Tuck : 3-4 Sets : 5-8x : Rest 2-3min
Side Hang Front Foot Lift : 3-4 Sets : 1-5x : Rest 2-3min
Side Hang Side Foot Lift : 3-4 Sets : 3-8x : Rest 2-3min
Combo: 3-5 Rounds
- Balance Foot Hand Crawl : 5m or Foot Hand Crawl : 10m
- Side Bent Sit Get Up : 5x/side *loaded for more challenge
- Sideways Step Over : 5x/side : loaded for more challenge
- Push Press : 6x
- Walking Split Squat : 10m
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Bent Sit Reverse : 6x
- Cross Sit Forward Reach : 5x
- Knee Hand to Flexed Foot Kneel : 5x
- Deep Kneel Reverse : 6x
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- Tripod Transition : 5x/side
Emphasis:
Perform either or both of the movement skills below.
Option 1:
Tripod Vault : 3 Sets : 5x/side : Rest 1-2min
Check out this great tutorial here
Option 2:
Loaded Tripod Vault : 3 Sets : 5x/side : Rest 1-2min : carry load using hip carry or shoulder carry like the video
Combo: 3-5 Rounds
- Forward Sprawl : 3-6x : option to perform from knees
- Push Pull Crawl : 10m
- Inverted Crawl : 10m
- Rotational Rocking : 4x directional changes : 5sec/direction
- Figure Four Get Up : 3x/side : perform loaded for extra challenge
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Prone Get Up : 5x
- Deep Kneel Sideways Reach : 6x alternating
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Figure Four Sit to Deep Half Kneel : 5x/side
- Sideways Step Under : 10x alternating sides
- Deep Squat Backward Reach : 6x alternating
Emphasis:
Squat : 3-4 Sets : 8x : Rest 2min
Combo: 3-5 Rounds
- Foot Elbow Crawl : 10m
- Prone Get Up or Prone Power Get Up : 5x
- Side Swing : 10x
- Balance Side Shuffle : 4 x 1.5m back and forth
- Clean : 6x
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.
Related Posts
- Adaptive Training for an Adapting World (MovNat Adaptive Practice Sessions Workouts: Week of March 16, 2020)
- MovNat Adaptive Practice Sessions Workouts: Week of March 23, 2020
- MovNat Adaptive Practice Sessions Workouts: Week of March 30, 2020
- MovNat Adaptive Practice Sessions Workouts: Week of April 6, 2020
- MovNat Adaptive Practice Sessions Workouts: Week of April 13, 2020
- MovNat Adaptive Practice Sessions Workouts: Week of April 20, 2020
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