MovNat MAPS Workouts: Week of May 18, 2020

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MAPS: Week of May 18, 2020

Session 1

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

• Side Bent Sit Rotational Reach : 5x/side
• Cross Sit Forward Reach : 5x
• Knee Hand to Flexed Foot Kneel : 5x
• Deep Kneel Reverse : 6x
• Extended Half Kneel : 6x alternating sides – hold 1 breath
• Tripod Transition : 5x/side

Emphasis:  

Perform either or both of the movement skills below.

Tripod Vault Reverse : 3 Sets : 5x/side : Rest 1-2min

Tripod Vault : Open Practice : Variation of speed

Optional:

Loaded Tripod Vault : 3 Sets : 5x/side : Rest 1-2min : carry load using hip carry or shoulder carry like the video

Combo: 3-5 Rounds

• Hip Thrust Crawl : 10m
• Step Up : 6x/side
• Sideways Step Over : 5x/side : loaded for more challenge
• Push Press : 8x

Session 2

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

• Front Rocking : 8x
• Knee Hand Rocking : 8x
• Kneel to Tall Kneel : 6x
• Side Bent Sit Reverse : 6x
• Deep Knee Bend to Flexed Foot Kneeling : 5x
• Sideways Step Over : 5x/side

Emphasis:

Open Practice : 10min : Rest as needed

Balanced Foot Hand Crawl

Crawl Conditioning : 2-4 Sets : Perform a mix of any of the listed prone crawls for time : Rest as indicated

Knee Hand Crawl

Foot Hand Crawl *watch this great MNOC coach tutorial

Foot Elbow Crawl

Push Pull Crawl (watch this tutorial)

Low Foot Hand Crawl

Beginner – 30sec : Rest 1min
Intermediate – 1min : Rest 2min
Advanced – 2+min : Rest 3+min

Combo: 3-5 Rounds

• Front Hang Foot Pinch : 5x or Front Hang to Scap Pull : 8x : alternate hand position often
• Side Swing Throw and Overhead Throw : mix of 10x total throws
• Side Bent Sit Get Up : 5x/side *loaded for more challenge
• Pivot Reverse or Split Squat Pivot Reverse 6x

Session 3

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

• Base Build : 3x/side
• Deep Kneel to Side Bent Sit : 6x
• Side Bent Sit Rotational Reach : 6x/side
• Figure Four Sit to Deep Half Kneel : 5x/side
• Cross Sit Forward Reach : 5x
• Prone Get Up : 5x

Emphasis:

Clean : 3-4 Sets : 8x : Rest 2-3min
or
Lapping to Front Carry : 3-5 Sets : 5x : Rest 2-3min

Combo: 3-5 Rounds

• Vertical Hand Press : 6x
• Downward Jump : 6x
• Pull Up or Elbow Pull Up : 6x or Side Hang to Scap Pull : 5x
• Squat Get Up : 6x or Squat : 8x

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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