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MAPS: Week of October 5, 2020
Session 1
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Deep Kneel Sideways Reach : 6x alternating
- Side Bent Sit to Tall Split Kneel : 6x alternating sides
- Figure Four Sit to Deep Half Kneel : 5x/side
- Sideways Step Under : 10x alternating sides
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- Deep Squat Backward Reach : 6x alternating
Emphasis:
3-5 Sets : Rest 2-3min
Lapping to Chest Carry or Clean : 5-8x
Followed by either one or a mix of these overhead pressing skills:
Overhead Press : 8x
Push Press : 6x
Push Jerk : 5x
Combo: 3-5 Rounds
- Foot Hand Crawl : 10m
- Upward Jump + Downward Jump : 6x
- Balanced Tripod Transition or Tripod Vault : 5x/side
- Sideways Step Over : 5x/side : loaded for more challenge
- Tuck Swing or Tap Swing : 5-10x or Side Hang : as long as possible
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Front Rocking : 8x
- Tripod Transition : 3x/side
- Deep Kneel Reverse : 6x
- Cross Sit Across Sideways Reach : 6x alternating
- Bent Sit Upward Reach : 6x
Emphasis:
Spend 15-20min practicing the following jumps singularly for reps, as mixed clusters of 5-8x of singular or mixed skills, or in a series utilizing various skills. Rest often. Focus on precision and soft landings. Reps are only suggestions.
Add landing targets for precision, various distances, objects to jump over, onto, or off of.
Leg Swing Jump : 6-12x alternating sides
Split Sideways Jump : 6-12x alternating direction
Forward Jump : 5-8x
Double Forward Jump : 4-6x
Combo: 3-5 Rounds
- Front Hang to Foot Pinch : 1-5x/side or Front Hang Scap Pull : 5-8x
- Step Up : 20x alternating
- Inverted Crawl : 10m
- Shoulder Crawl : 5m
- Side Bent Sit Get Up : 5x/side *loaded for more challenge
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Front Rocking : 8x
- Knee Hand Rocking : 8x
- Kneel to Tall Kneel : 6x
- Side Bent Sit Reverse : 6x
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Sideways Step Over : 5x/side
Emphasis:
Crawl Conditioning : 3-5 Sets : Transition through a mix of any of the listed prone crawls for time : Rest same amount of time as you crawled and adjust if needed : you may touch your knees down for a brief rest only ONCE per round
Foot Hand Crawl *watch this great MNOC coach tutorial
Push Pull Crawl (watch this tutorial)
Beginner – 30sec-1min
Intermediate – 1-2min
Advanced – 2+min
Combo: 3-5 Rounds
- Balance Side Shuffle : 6m/dir or Balance Deep Knee Bend Side Shuffle : 3m/dir
- Side Swing : 10x or Side Hang to Leg Hook : 2-5x/side
- Tripod Get Up : 3-5x/side
- Forward Step Under : 6x : loaded for more challenge
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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