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MovNat Adaptive Practice Sessions: Week of May 25, 2020
Session 1
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Bent Sit Upward Reach : 6x
- Deep Kneel to Side Bent Sit : 6x
- Knee Hand Rocking : 8x
- Tripod Transition : 5x/side
- Backward Sprawl From Kneel : 5x
- Prone Get Up : 5x
Emphasis: Open Practice : 15-20min
Practice these movement skills in cluster sets of 5-6x, for a set time, or until efficiency declines below ~80%. Rest as needed.
Vertical Hand Press with Leg Lift
Combo: 3-5 Rounds
- Figure Four Get Up : 3x/side or Backward Roll Get Up : 2x/side
- Lapping to Front Carry : 3x/side or Clean : 6x
- Front Carry : 1min : add balance or precision stepping
- Forward Step Under : 6x : loaded for more challenge
- Inverted Crawl : 10m
Session 2
Warm Up: 2 Rounds : Hold Position for 1-2 Breaths
- Side Bent Sit Reverse : 6x
- Bent Sit to Deep Squat : 5x
- Deep Squat Backward Reach : 8x alternating
- Knee Hand to Flexed Foot Kneel : 5x
- Figure Four Sit to Deep Half Kneel : 5x/side
- Sideways Step Over : 5x/side
Emphasis: Open Practice : 15-20min
Continue warm up to include:
Jump Landing Sequence : 3 Sets : 6x : Rest 1min
Perform either a Step Up or Extended Step Up or an Upward Jump to set up for:
Rest 5 breaths between jumps, cluster around 4-6x jumps per set : Rest as needed between sets
Set up a variety of targets of varying sizes, heights, and/or complexity and/or try these landing options:
Balanced Landing, Balanced Split Landing, Roll Landing, or this Downward Jump to Forward Jump where again, you can choose to set up another landing option.
Combo: 3-5 Rounds
- Sit to Backward Roll : 1x/side or Rotational Rocking : 2 complete circles each direction
- Push Pull Crawl or Foot Elbow Crawl : 10m
- Run : 200m or 1min on the spot
- Strength Get Up or Tripod Get Up : 5x/side
Session 3
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: Open Practice : 15-20min
Front Hang to Foot Pinch : Alternate hand position often
Side Swing : can be used to assist the Side Hang to Leg Hook
Side Swing Hang Hold or Side Swing Traverse
More advanced practitioners: Once above the SOS (Surface of Support)
Want more ideas? Watch this great inspirational skill video from one of our MNOC coaches here
Combo: 3-5 Rounds
- Balance Side Shuffle : 6m/dir or Balance Deep Knee Bend Side Shuffle : 3m/dir
- Leg Swing Jump : 6x or Split Sideways Jump : 6x
- Hip Thrust Crawl : 5m
- Shoulder Crawl : 2m
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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