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MovNat MAPS Workouts: Week of September 28, 2020

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MAPS: Week of September 28, 2020

Session 1

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

Emphasis:

Perform the following skills using your bodyweight, a loaded variation, or a mix of both.

Option 1: Strict Sets : as outlined : adjust load for desired level of intensity

Option 2: Timed Sets : 3-5 Sets : 3min continuous : Rest as needed : walk around and perform a random mix of any of the carries and squat variations listed : adjust load and/or volume and/or speed for desired level of intensity

Split Squat : 3 Sets : 8x/side : Rest 1-2min

Squat : 3-4 Sets : 8x : Rest 2min

Balance Split Squat : 2-3 Sets : 3m forward or 8-12 steps : Rest 2min

Use either Single Hand Carry or Front Carry or Shoulder Carry and be sure to switch sides often.

Combo: 3-5 Rounds 

Session 2

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

Emphasis:

Option 1:

Side Hang to Leg Hook : 3-5 Sets : 6x alternating : Rest 2-3min

Option 2:

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

More advanced practitioners may add any of the following skills once mounted on the bar after the final repetition.

Sliding Swing Up : 1-5x/side
or
Forearm Swing Up : 1-5x/side
or
Hand Swing Up : 1-5x/side

Combo: 3-5 Rounds 

Session 3

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

Emphasis:

Option 1: Open Practice : 20min : Cluster Sets of a mix of listed skills : rest as needed

Option 2: as outlined

Sit to Backward Roll : 3 Sets : 2-5x/side : rest as needed

Prone Lying to Forward Roll : 3 Sets : 2-5x/side : rest as needed

Progress to

Backward Roll Get Up : 3 Sets : 2-5x/side : rest as needed

Forward Roll : 3 Sets : 2-5x/side : rest as needed

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

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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