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MovNat MAPS Workouts: Week of May 24, 2021

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MAPS: Week of May 24, 2021

Session 1

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

Emphasis:

Option 1: Strict Sets : for more practical training try setting up obstacles to crawl under or through.

Hip Thrust Crawl : 5m : 3-4 Sets : Rest 1-2min

Shoulder Crawl : 5m : 3-4 Sets : Rest 1-2min

Option 2: For time in any order : 1-2min continuous : Rest 1-2min : adjust as needed

Use Rotational Rocking to change direction.

Combo: 3-5 Rounds

Session 2

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

Emphasis: 

Warm up with : Overhead Press : 2 Sets : 8-10x : Rest 1-2min : light-medium load

Option to perform only the Overhead Press (adjusting load/reps for more or less challenge) and complete 1-3 more sets or progress with:

Push Press : 3-4 Sets : 6-8x : moderately challenging load
and/or
Push Jerk : 3-4 Sets : 3-5x : very challenging load

Combo: 3-5 Rounds

Session 3

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

Emphasis:

Option 1: Individual Sets : 2-3 Sets/skill : Reps as indicated : Rest 1-2min

Option 2: Perform a mix of skills in clusters of 3-8x, with brief rests as needed, for 1-2min : 2-5 Sets : Rest 1-2min

Side Bent Sit Get Up : 3-5x/side : perform loaded for extra challenge

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

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

Squat Get Up : 5-8x

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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