MovNat MAPS Workouts: Week of October 12, 2020

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MAPS: Week of October 12, 2020

Session 1

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

• Side Roll : 5x/direction
• Side Bent Sit Reverse : 6x
• Cross Sit Forward Reach : 5x
• Deep Kneel Reverse : 6x
• Deep Knee Bend : 3-5 Breaths
• Knee Hand Rocking : 8x

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

Balanced Tripod Transition : 2-5x/side

**Challenge**
Try performing the skills with eyes closed or catching/throwing/carrying an object.

Combo: 3-5 Rounds

• Hang Knee Tuck : 6-10x : option to hold tuck at last rep as long as possible for more challenge
• Foot Hand Crawl : 10m
• Hip Thrust Crawl : 5m
• 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

Session 2

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

• Base Build : 3x/side
• Cross Sit Forward Reach : 5x
• Tripod Transition : 5x/side
• Bent Sit Upward Reach : 6x
• Knee Hand to Flexed Foot Kneel : 5x
• Sideways Step Under : 10x alternating sides : 6x

Emphasis:

Start at your current skill level. Perform each movement skill individually

3-5 Sets/Skill : Rest 1-2min between sets, 2-3min between skills

Backward Sprawl From Kneel : 5-8x

Backward Sprawl – Neutral Spine Variation : 5-8x

Backward Sprawl – Extended Hips Variation : 5-8x

Forward Sprawl : 5-8x : option to modify using kneeling position and Prone Get Up

Combo: 3-5 Rounds

• Figure Four Get Up : 3x/side : perform loaded for extra challenge
• Hanging Side Foot Lift : 4-8x alternating or Side Swing : 10x
• Squat : 8x
• Inverted Crawl : 10m

Session 3

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

• Prone Get Up : 5x
• Side Bent Sit Rotational Reach : 6x/side
• Front Rocking : 8x
• Front Hang Scap Pull : 6x
• Deep Knee Bend to Flexed Foot Kneeling : 5x
• Side Hang Scap Pull : 6x

Emphasis:

Option 1: Perform 2-4 Sets of each skill : Reps and Rest as indicated

Option 2: Open Practice : 20-30min : Perform a few reps of any skill or combination of skills : Rest as needed

Side Hang : 10-30sec : rest 1-2min

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

Pull Up to Forearm Hang : 5-8x : Rest 1-2min

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

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

Coaching Tip: If performing each skill, complete the Pop Up skills before the Pull Up skills.

Combo: 3-5 Rounds 

• Strength Get Up or Tripod Get Up : 5x/side
• Pivot Reverse or Split Squat Pivot Reverse 6x
• Rotational Rocking : 2x full circle/direction
• Foot Elbow Crawl : 10m
• Deadlift : 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.

Click here to learn more about
MovNat Level 1 Fundamentals

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