Our Journal

MovNat MAPS Workouts: Week of October 19, 2020

Sign up for our free MAPS newsletter and we’ll send you new MovNat workouts every week.

Our MAPS will help you improve your movement skills, fitness, and mobility naturally and get fit for the real world, whether you’re a total beginner or experienced mover.

These emails are one of the many free resources we provide to help you follow a structured approach to Natural Movement Fitness.

Sign up today and we’ll send you our complete MovNat Beginner’s Guide!

Click here to get free MovNat workouts delivered weekly!

MAPS: Week of October 19, 2020

Session 1

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

Emphasis:

Option 1: Individual Sets : Complete all sets of each skill separately.

Deadlift : 3 Sets : 5-8x : Rest 2min

Upward Jump + Downward Jump : 3-4 Sets : 6x : knee height or higher : target optional for downward jump

Option 2: Paired Sets : Complete the first skill followed by the second skill with little to no rest in-between skills : 3-4 Sets : Rest 2-3min

Deadlift : 5-8x

Upward Jump + Downward Jump : 6x : knee height or higher : target optional for downward jump

Combo: 3-5 Rounds

Session 2

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

Emphasis: 

Option 1: Individual Sets : 3-5 Sets : reps as indicated : Rest 2min

Option 2: Open Practice : 15-25min : Cluster Sets : Perform any get up for any amount of reps : Rest as needed

Squat Get Up : 5-8x

Cross Squat Get Up : 2-8x alternating position each time

Figure Four Get Up : 3-5x/side *loaded for extra challenge

Side Bent Sit Get Up : 5x/side *loaded for extra challenge

For increased INTENSITY add a load by using a Front Carry or Shoulder Carry.

Combo: 3-5 Rounds

Session 3

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

Emphasis:

Perform the following crawl and the get up in sequence for the recommended times/reps : 3-5 Sets : Rest 2min

Inverted Crawl : 20-45sec (any direction)

Tripod Get Up : 3-5x/side

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

Related Posts


Leave a Reply

Your email address will not be published. Required fields are marked *

Postnavigation