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MovNat Adaptive Practice Sessions: Week of October 12, 2020

Session 1

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


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
Balanced Deep Knee Bend Side Shuffle : 3m/dir

Balanced Tripod Transition : 2-5x/side

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

Combo: 3-5 Rounds

Session 2

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


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

Session 3

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


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 

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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