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MovNat MAPS Workouts: Week of August 10, 2020

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MAPS: Week of August 10, 2020

Session 1

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

Emphasis: 

Warm up with : Overhead Press : 2 Sets : 8-12x : Rest 1-2min : light load

Progress with:

Push Press : 3-4 Sets : 6x : challenging loa
or
Push Jerk : 3-4 Sets : 6x : challenging load

Combo: 3-5 Rounds

Session 2

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

Emphasis: 

Option 1: Perform each balance skill or drill individually : 3-5 Sets/Skill : Rest 1-2min

Option 2: Perform in sequences of any skill for listed distance/reps or until you lose balance or fatigue : Use 2×4, rail, narrow surface, or draw or follow a line on the ground : 20min : Rest as needed

Forward and Backward Counterbalance Drill : 5-8x

Balanced Tripod Transition : 2-5x/side

Balance Side Shuffle : 6m/dir
or
Balance Deep Knee Bend Side Shuffle : 3m/dir

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

Combo: 3-5 Rounds

Session 3

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

Emphasis: Open Practice : Max 20-30min

Sit to Backward Roll : 3-5 Sets : 3-5x/side : rest as needed

Prone Lying to Forward Roll : 3-5 Sets : 3-5x/side : rest as needed

Backward Roll Get Up : 3-5 Sets : 3-5x/side : rest as needed

Forward Roll : 3-5 Sets : 3-5x/side : 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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