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MovNat Adaptive Practice Sessions: Week of April 27, 2020
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Side Bent Sit Rotational Reach : 6x/side
- Front Rocking : 8x
- Front Hang Scap Pull : 6x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Side Hang Scap Pull : 6x
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
- Upward Jump : 6x
- Clean : 5x
- Inverted Crawl : 10m
- Rotational Rocking : 2 complete circles each direction
Session 2
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Bent Sit Upward Reach : 6x
- Bent Sit to Tall Split Kneel : 6x alternating sides
- Knee Hand Rocking : 8x
- Deep Kneel to Side Bent Sit : 6x
- Tripod Transition : 5x/side
- Prone Get Up : 5x
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
- Hip Thrust Crawl : 5m
- Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge
- Pivot Reverse : 6x
- Foot Hand Crawl : 30sec : move forward, backward, and sideways
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Kneel to Tall Kneel : 6x
- Deep Kneel Reverse : 6x
- Figure Four Sit to Deep Half Kneel : 5x/side
- Deep Squat Backward Reach : 6x alternating
- Figure Four Sit to Deep Half Kneel : 5x/side
- Cross Sit to Tall Split Kneel : 6x alternating foot position
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
- Side Swing Throw 3x/side + Overhead Throw 5x : against wall or throw and retrieve each time
- Tuck Swing : 6x or Side Hang or One Arm Hang : as long as possible
- Leg Swing Jump : 6x alternating : add target landing for more challenge
- Sideways Step Over : 5x/side : loaded for more challenge
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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