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MovNat MAPS Workouts: Week of July 6, 2020

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MAPS: Week of July 6, 2020

Session 1

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

Emphasis: Open Practice

Spend as much time as you’d like practicing these various vaulting skills. They are listed in order of complexity. Feel free to use the suggested reps/sets or perform multiple mixed vaults in repetition for 1min continuous, resting for 1-2min, as many sets as you like. Focus on efficiency and movement quality.

Tripod Vault : 3-5 Sets : 5x/side : Rest 1-2min : Check out this great tutorial here

Side Vault : 3-5 Sets : 5x/side : Rest 1-2min

Split Vault : 3-5 Sets : 5x/side : Rest 1-2min

Half Turn Vault : 3-5 Sets : 5x/side : Rest 1-2min

Front Vault : 3-5 Sets : 5x : Rest 1-2min

Inverted Vault : 3-5 Sets : 5x : Rest 1-2min

Combo: 3-5 Rounds

Session 2

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

Emphasis: 

3-5 Sets : Rest 2-3min

Clean or Lapping to Chest Carry : 6x

Followed by:

Overhead Press or Push Press or Push Jerk : 5-8x

Combo: 3-5 Rounds

Session 3

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

Emphasis: 20min Open Practice

Use 2×4, rail, narrow surface, or draw/follow a line on the ground

Option 1: Open Practice : Spend as much time on any skill or mix of skills : Rest as needed

Option 2: Perform recommended sets/reps/distance of each : Rest as needed

Forward and Backward Counterbalance Drill : 2 Sets : 5-8x

Sideways Counterbalance Drill : 2 Sets : 5x/side

Pivot Reverse : 3 Sets : 4-8x

Balanced Side Shuffle : 3 Sets : 3m : 1-2x back and forth

Balanced Walking Split Squat : 3 Sets : 1-2 x 3m forward/backward

Balanced Tripod Transition : 3 Sets : 2-5x/side

Balanced Deep Knee Bend Side Shuffle : 3 Sets : 3m back and forth

Balanced Foot Hand Crawl : 3 Sets : 3m forward/backward : great tutorial here

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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