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MovNat Adaptive Practice Sessions Workouts: Week of May 3, 2021

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MovNat Adaptive Practice Sessions: Week of May 3, 2021

Session 1

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

Emphasis: 

Option 1: Spend 15-20min practicing the following jumps as mixed clusters of 3-6x of singular or mixed skills, or in a series utilizing various skills : Rest as needed. Focus on precision and soft landings. Reps are only suggestions.

Option 2: 2-5 Sets/skill : Rest 1-3min

Add landing targets for precision, balance landing surfaces, various distances, objects to jump over, onto, or off of.

Upward Jump : 5-8x

Forward Jump : 5-8x

Double Forward Jump : 4-6x

Combo: 3-5 Rounds

Session 2

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

Emphasis:

Perform 2-4 Sets of each of the following skills. Reps and sets as indicated.

Beginners:

Tuck Swing or Tap Swing : 5-8x : Rest 1-2min

Side Hang : 10-30sec : rest 1-2min

Experienced:

Tuck Pop Up or Swing Pop Up : 5-8x : Rest 2-3min

Forearm Pull Up : 5-8x : Rest 2-3min

Pull Up to Forearm Hang : 5-8x : Rest 1-2min

Advanced:

Roll Up : 1-5x : Rest 2-3min

Power Up : 1-5x : Rest 2-3min

Combo: 3-5 Rounds 

Session 3

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

Emphasis:

Open Practice : 20min : Rest as needed

Use either the Deadlift, Clean, or Lapping to Front Carry technique to set up for the following throws. Practice with a parter, throw and retrieve, or bounce it off a vertical surface to practice both the throw and catch.

Side Swing Throw

Overhead Throw

Backward Throw

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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