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MovNat Adaptive Practice Sessions: Week of September 28, 2020
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Prone Get Up : 5x
- Deep Kneel Sideways Reach : 6x alternating
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Kneel to Tall Kneel : 6x
- Sideways Step Under : 10x alternating sides
- Deep Squat Backward Reach : 6x alternating
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
- Forward Sprawl or Prone Power Get Up : 3-6x : option to perform from knees
- Inverted Crawl : 10m
- Front Swing Throw: 8x *if solo practicing, bounce off wall if possible to allow the catching phase or emphasize only the throwing phase. There is also a KB variation here
- Rotational Rocking : 2x full circle/direction
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Front Rocking : 8x
- Side Roll : 5x/direction
- Front Hang Scap Pull : 6x
- Side Bent Sit Rotational Reach : 6x/side
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Side Hang Scap Pull : 6x
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
- Hip Thrust Crawl : 5m
- Sideways Step Over : 5x/side : loaded for more challenge
- Foot Hand Crawl : 30sec : move forward, backward, and sideways
- Cross Squat Get Up : 2x/side or Squat Get Up : 5-8x
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Base Build : 3x/side
- Knee Hand Rocking : 8x
- Deep Kneel to Side Bent Sit : 6x
- Figure Four Sit to Deep Half Kneel : 5x/side
- Cross Sit Forward Reach : 5x
- Deep Knee Bend : 3 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
- Pull Up : 6x or Pull Up Reach : 4x alternating sides each time or Side Hang : 80% max time
- Split Sideways Jump : 6x alternating
- Pivot Reverse or Split Squat Pivot Reverse 6x
- Foot Elbow Crawl : 10m
- Deadlift or Clean : 8x
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.
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