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MovNat MAPS Workouts: Week of July 12, 2021

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MAPS: Week of July 12, 2021

Session 1

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

Emphasis:

Perform the following skills in sequence. Adjust volume (distance) as necessary.

3-5 Sets : Rest 2-3min

Inverted Crawl : 10m + Hip Thrust Crawl : 5m + Rotational Rocking : 10sec/direction

Combo: 3-5 Rounds

Session 2

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

Emphasis:

Prep : Walking Split Squat : 2 Sets : 10x : Bodyweight Only : Rest 45sec-1min

Balance Split Squat : 2-3 Sets : 3m forward or 8-12 steps : Rest 2min : for more challenge perform a loaded variation using Single Hand Carry or Front Carry or Shoulder Carry

Split Squat : 3 Sets : 6-8x/side : Rest 1-2min : for more challenge perform a loaded variation using Single Hand Carry or Front Carry or Shoulder Carry

Combo: 3-5 Rounds

Session 3

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

Emphasis:

Start at your current skill level. Perform each movement skill individually

3-5 Sets/Skill : Rest 1-2min between sets, 2-3min between skills

Forward Sprawl : 5-8x : option to modify using kneeling position and Prone Get Up

Backward Sprawl – Neutral Spine Variation : 5-8x

Backward Sprawl – Extended Hips Variation : 5-8x
or modify with:
Backward Sprawl From Kneel : 5-8x

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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