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MovNat Adaptive Practice Sessions: Week of August 2, 2021

Session 1

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

Emphasis:

Squat : 3-5 Sets : 5-8x : Rest 2-3min

Combo: 3-5 Rounds 

Session 2

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

Emphasis:

The section below is helpful if you are unable to perform a pull up or the listed progressions. Option to use this section to add more hanging endurance practice afterwards.

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

Side Swing : 3-4 Sets : 10x : Rest 1-2min

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

More experienced practitioners:

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

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

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

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

Combo: 3 Rounds

Session 3

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

Emphasis:

Enjoy this Introduction to Vaulting tutorial prior to practice.

Tripod Vault – Shoulder Carry : 3 Sets : 5x/side : Rest 1-2min : carry load using hip carry or shoulder carry like the video : add balance context or precision stepping for more challenge

Optional Balanced Tripod Transition elevated or ground level on a 2×4

Option to work on the following vaults at various speeds and contexts.

Open Practice : 10-15min : Rest as needed

Tripod Vault : open practice : rest as needed

Side Vault : open practice : rest as needed

Split Vault : open practice : rest as needed

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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