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MovNat MAPS Workouts: Week of June 7, 2021

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MAPS: Week of June 7, 2021

Session 1

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

Emphasis:

Work on your current skill progression. Adjust sets and reps accordingly.

Jumping Pull Up : 2-3 Sets : 5-8x : Rest 2min
or
Pull Up : 2-3 Sets : 5-8x : Rest 2min

Pull Up to Forearm Hang : 1-2 Sets : 1-3x/side : progress to next section for progression.

Pull Up Reach : 1-3 Sets : 4-6x alternating : rest 2min

The section below is helpful if you are unable to perform the pull ups or the listed progressions or choose to add more hanging endurance practice afterwards.

Side Hang to Scap Pull : 3-4 Sets : 6-12x : Rest 2min

Side Hang : 3-6 Sets : as long as you can : Rest 2x longer than your hang time
and/or
One Arm Hang : 3-4 Sets : as long as you can/side : Rest 3x longer than your hang time
and/or
Elbow Hang : 3-4 Sets : as long as you can : Rest 2x longer than your hang time

Combo: 3-5 Rounds

Session 2

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

Emphasis: 

Deadlift : light load : 2 Sets : 8-10x : Rest 1-2min

Continue adding more load each set for 2-4 more sets : 3-8x : Rest 2-3min

Combo: 3-5 Rounds 

Session 3

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

Emphasis:

Option 1: Open Practice : 20min : Cluster Sets of single or mixed skills : rest as needed : skills listed progress towards higher competency. Please move accordingly.

Option 2: as outlined

Foot Hand Crawl to Side Roll : 3 Sets : 5x/side : Rest 1min

Sit to Backward Roll : 3 Sets : 2-5x/side : Rest 1min

Prone Lying to Forward Roll : 3 Sets : 2-5x/side : Rest 1min

Progress to:

Backward Roll Get Up : 3 Sets : 2-5x/side : Rest 1min

Forward Roll : 3 Sets : 2-5x/side : Rest 1min

Progress to:

Dive Roll : 3 Sets : 5x/side : Rest 1-2min

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

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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