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MovNat Adaptive Practice Sessions: Week of August 16, 2021

Session 1

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

Emphasis:

Continue warm up to include:

Clean : 2 Sets : 6-8x : light/medium load : Rest 1-2min

Rest 2-3min then continue with:

Clean : 3-5 Sets : 5-6x : Rest 2-3min : challenging load

Combo: 3-5 Rounds

Session 2

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

Emphasis:

Option 1: Open Practice : 20min : Cluster Sets of single or mixed skills : rest as needed : skills listed progress towards higher competency. Please move accordingly.

Option 2: as outlined

Sit to Backward Roll : 3 Sets : 2-5x/side : Rest 1min

Prone Lying to Forward Roll : 3 Sets : 2-5x/side : Rest 1min

Foot Hand Crawl to Side Roll : 3 Sets : 5x/side : Rest 1min

Progress to:

Backward Roll Get Up : 3 Sets : 2-5x/side : Rest 1min

Forward Roll : 3 Sets : 2-5x/side : Rest 1min

Progress to:

Dive Roll : 3 Sets : 5x/side : Rest 1-2min : over obstacles for more challenge

Check out this great MNOC coach tutorial and read this full article on MovNat.com

Combo: 3-5 Rounds

Session 3

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

Emphasis:

Perform 2-4 Sets of each of the following skills. Reps and sets as indicated.

Beginners:

Tuck Swing or Tap Swing : 5-8x : Rest 1-2min

Experienced:

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

Tuck Pop Up or Swing Pop Up : 5-8x : Rest 2-3min

Advanced:

Roll Up : 1-5x : Rest 2-3min

Power Up : 1-5x : Rest 2-3min

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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