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MovNat Adaptive Practice Sessions: Week of July 19, 2021

Session 1

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

Emphasis:

Option 1:

Side Hang to Leg Hook : 3-5 Sets : 4-8x alternating : Rest 2-3min

Option to perform Hanging Side Foot Lift : 4-8x alternating

Side Swing Hang Hold : 2 Sets : 1-5x/side : Rest 1-2min
and/or
Side Swing : 2 Sets : 10x : Rest 1-2min

Option 2:

Front Hang to Foot Pinch : 3-5 Sets : 5x : Rest 2-3min : Alternate hand position often

Option to perform Front Hang Scap Pull : 5-8x : hold last rep as long as possible : lift knees or feet for more challenge

Side Swing Hang Hold : 2 Sets : 1-5x/side : Rest 1-2min
and/or
Side Swing : 2 Sets : 10x : Rest 1-2min

Combo: 3-5 Rounds 

Session 2

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

Emphasis: 

Option 1: Spend 15-20min practicing the following jumps as mixed clusters of 3-6x of singular or mixed skills, or in a series utilizing various skills : Rest as needed. Focus on precision and soft landings. Reps are only suggestions.

Option 2: 2-5 Sets/skill : Rest 1-3min

Add landing targets for precision, balance landing surfaces, various distances, objects to jump over, onto, or off of.

Warm up with Jump Landing Sequence : 3 Sets : 6x : Rest 1min

Upward Jump + Downward Jump : 5-8x

Forward Jump : 5-8x
and/or
Double Forward Jump : 4-6x

Combo: 3-5 Rounds

Session 3

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

Emphasis:

Use either the Deadlift, Clean, or Lapping to Front Carry technique to set up for the following throws. Practice with a parter, throw and retrieve, or bounce it off a vertical surface to practice both the throw and catch.

Front Swing Throw : 3 Sets : 6x : Rest 2min

Side Swing Throw : 3 Sets : 3x/side : Rest 1-2min

Overhead Throw : 3 Sets : 5x : Rest 1-2min

Backward Throw : 3 Sets : 6x : Rest 2min

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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