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MovNat MAPS Workouts: Week of August 3, 2020

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MAPS: Week of August 3, 2020

Session 1

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

Emphasis:

Open Practice : 20-30min : Skills are organized according to hand position. Isolate specific movement skills or mix and blend several skills into a longer set.

Front Hang Position

Front Swing Traverse

Front Power Traverse

Front Hang to Foot Pinch

Side Hang Position

Tuck Swing

Tap Swing

Side Swing

Side Swing Traverse

Side Power Traverse

Side Hang to Leg Hook

Want more ideas? Watch this great inspirational skill video from one of our MNOC coaches here

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

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

Combo: 3-5 Rounds

Session 3

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

Emphasis: Open Practice : 15-20min

Practice these movement skills in cluster sets of 5-6x, for a set time, or until efficiency declines below ~80%. Rest as needed.

Vertical Hand Press

Vertical Hand Press with Leg Lift

Tripod Vault Reverse

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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