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MovNat MAPS Workouts: Week of May 4, 2020

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MAPS: Week of May 4, 2020

Session 1

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

Emphasis:

Option 1: Open Practice : 20min : Cluster sets of as many of any type of roll : Rest as needed

Option 2: Recommended sets and reps of any or all of the listed rolls

Sit to Backward Roll : 3 Sets : 2-5x/side : rest as needed

Prone Lying to Forward Roll : 3 Sets : 2-5x/side : rest as needed

Forward Roll : 3 Sets : 2-5x/side : rest as needed

If possible, progress to:

Backward Roll Get Up : 3 Sets : 2-5x/side : rest as needed

Check out this great tutorial and read this full article on MovNat.com

Combo: 3-5 Rounds

Session 2

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

Emphasis: 20min Open Practice

Use 2×4, rail, narrow surface, or draw/follow a line on the ground

Option 1: Open Practice : Spend as much time on any skill or mix of skills : Rest as needed

Option 2: Perform recommended sets/reps/distance of each : Rest as needed

Forward and Backward Counterbalance Drill : 2 Sets : 5-8x

Sideways Counterbalance Drill : 2 Sets : 5x/side

Pivot Reverse : 3 Sets : 4-8x

Balanced Side Shuffle : 3 Sets : 3m : 1-2x back and forth

Balanced Walking Split Squat : 3 Sets : 1-2 x 3m forward/backward

Balanced Tripod Transition : 3 Sets : 2-5x/side

Balanced Deep Knee Bend Side Shuffle : 3 Sets : 3m back and forth

Balanced Foot Hand Crawl : 3 Sets : 3m forward/backward : great tutorial here

Combo: 3-5 Rounds

Session 3

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

Emphasis:

Perform the following crawl, ground transition, and the get up in sequence for the recommended times/reps : 3-5 Sets : Rest 2min

Inverted Crawl : 20sec (any direction)

Rotational Rocking : 10sec (change direction often)

Tripod Get Up : 3-5x/side

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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