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MovNat Adaptive Practice Sessions: Week of April 26, 2021

Session 1

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

Emphasis: 

Deadlift : light load : 2 Sets : 8-10x : Rest 1-2min

Continue adding more load each set for 2-4 more sets : 3-8x : Rest 2-3min

Combo: 3-5 Rounds 

Session 2

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

Emphasis:

Crawl Conditioning : 3-5 Sets : Transition through a mix of any of the listed prone crawls for time : Rest same amount of time as you crawled and adjust if needed : try to only touch your knees or buttocks down for a brief rest only ONCE per round

Foot Hand Crawl : 5m : *watch this great MNOC coach tutorial

then use the Tripod Transition to transition to:

Inverted Crawl : 5m

Repeat these two crawls back and forth, 5m each way, for time using the Tripod Transition to switch between each crawl.

Beginner – 30sec-1min
Intermediate – 1-2min
Advanced – 2+min

Combo: 3-5 Rounds

Session 3

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

Emphasis:

Perform the get ups and follow immediately with the carry. Do one side, take a brief rest, then repeat on the other side.

3-5 Sets : Rest 2-3min

Strength Get Up : 3-5

Shoulder Carry : 1min

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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