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MovNat MAPS Workouts: Week of April 27, 2020

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MAPS: Week of April 27, 2020

Session 1

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

Emphasis:

Option 1:

Front Hang to Foot Pinch : 3-5 Sets : 5x : Rest 2-3min : Alternate hand position often

Option 2:

Side Hang to Leg Hook : 3-5 Sets : 6x alternating : Rest 2-3min

More advanced practitioners may add any of the following skills once mounted on the bar after the final repetition :

Sliding Swing Up : 1-5x/side
or
Forearm Swing Up : 1-5x/side
or
Hand Swing Up : 1-5x/side

Combo: 3-5 Rounds 

Session 2

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

Emphasis: 

Warm up with : Overhead Press : 2 Sets : 8-12x : Rest 1-2min : light load

Proceed to:

Push Press : 3-4 Sets : 6x : challenging load
or
Push Jerk : 3-4 Sets : 6x : challenging load

Combo: 3-5 Rounds

Session 3

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

Emphasis: 

Option 1: Individual Sets of two or three of the following get ups : 3-4 Sets : Reps as indicated : Rest 2min

Option 2: Open Practice : 15-25min : Cluster Sets : Perform any get up for any amount of reps : Rest as needed

Prone Get Up or Prone Power Get Up : 6x

Tripod Get Up : 3-5x/side

Figure Four Get Up : 3-5x/side *loaded for extra challenge

Squat Get Up : 5-8x

Side Bent Sit Get Up : 5x/side *loaded for extra challenge

Cross Squat Get Up : 2-8x alternating position each time

For more advanced practitioners.

Warm up with 7-12min open practice performing a mix of the above get ups then continue with:

Single Leg Squat Get Up : 3 Sets : 1-3x/side : Rest 2-3min
and/or
Strength Get Up : 3 Sets : 1-5x/side : Rest 2-3min

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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