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MovNat MAPS Workouts: Week of June 15, 2020

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MAPS: Week of June 15, 2020

Session 1

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

Emphasis: 

Option 1: Individual Sets : 3-5 Sets : reps as indicated : Rest 2min

Option 2: Open Practice : 15-25min : Cluster Sets : Perform any get up for any amount of reps : Rest as needed

Prone Get Up or Prone Power Get Up : 6x

Tripod Get Up : 3-5x/side

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

Squat Get Up : 5-8x

Side Bent Sit Get Up : 5x/side *loaded for extra challenge

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

For more advanced practitioners.

Warm up with 7-12min open practice performing a mix of the above get ups then continue with:

Single Leg Squat Get Up : 3 Sets : 1-3x/side : Rest 2-3min
and/or
Strength Get Up : 3 Sets : 1-5x/side : Rest 2-3min

Combo: 3-5 Rounds

Session 2

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

Emphasis:

Open Practice : 20min : Rest as needed : follow suggested reps or adjust accordingly : work within your skill level and ability

Side Swing : 6-10x

Side Swing Hang Hold : 2-8x

Side Swing Traverse : 3-5m or 6-10x POS release (Point Of Support)

Side Power Traverse : 2-3m or 4-6x POS release (Point Of Support)

Tuck Swing : 5-8x

Tap Swing : 5-8x

Front Swing Traverse : 3-5m or 6-10x POS release (Point Of Support)

Front Power Traverse : 2-3m or 4-6x POS release (Point Of Support)

Combo: 3 Rounds

Session 3

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

Emphasis: 

Prep with this Jump Landing Sequence drill : 3 Sets : 5x : Rest 30-45sec

Complete 3-5 Sets of the following Jumping Sequence. Rest 2-3min

Leg Swing Jump : 6x alternating sides : target landing optional : various distances

Upward Jump + Downward Jump : 5x : knee height or higher : target optional for downward jump

Forward Jump : 5x : target landing optional : distance of 3-6 of your own foot lengths, heel to toe.
or
Double Forward Jump : 5x : optional second landing to target : same distance

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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