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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

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

Vertical Hand Press with Leg Lift

Tripod Vault Reverse

Combo: 3-5 Rounds

Session 2

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

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:

Downward Jump

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

Session 3

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

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

Side Hang or One Arm Hang

More advanced practitioners: Once above the SOS (Surface of Support)

Sliding Swing Up

Forearm Swing Up

Hand Swing Up

Tuck Pop Up

Swing Pop Up

Want more ideas? Watch this great inspirational skill video from one of our MNOC coaches here

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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