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MovNat Adaptive Practice Sessions: Week of October 19, 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
- Figure Four Sit to Deep Half Kneel : 5x/side
- Sideways Step Under : 10x alternating sides
- Deep Squat Backward Reach : 6x alternating
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
- Step Up : 20x alternating
- Foot Hand Crawl : 10m
- Shoulder Crawl : 5m
- Pull Up : 6x or Pull Up Reach : 4x alternating sides each time or Side Hang : 80% max time
Session 2
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Kneel to Tall Kneel : 6x
- Deep Kneel Reverse : 6x
- Side Bent Sit Reverse : 6x
- Bent Sit to Tall Split Kneel : 6x alternating sides
- Cross Sit Across Sideways Reach : 6x alternating
- Cross Sit to Tall Split Kneel : 6x alternating foot position
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
- Sideways Step Over : 5x/side : loaded for more challenge
- Balanced Walking Split Squat : 2 x 3m forward/backward : loaded for more challenge
- Push Pull Crawl : 5m or Foot Elbow Crawl : 10m
- Front Hang to Foot Pinch : 1-5x/side or Front Hang Scap Pull : 5-8x
- Single Hand Carry : 45sec/side : add balance context for more challenge
Session 3
Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths
- Side Roll : 5x/direction
- Bent Sit Upward Reach : 6x
- Tripod Transition : 3x/side
- Deep Knee Bend to Flexed Foot Kneeling : 5x
- Extended Half Kneel : 6x alternating sides – hold 1 breath
- Sideways Step Over : 5x/side
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
- Foot Elbow Crawl : 10m
- Split Sideways Jump : 6x alternating
- Forward Sprawl to Push Up or Forward Sprawl or Backward Sprawl from Kneel : 6x
- Deep Squat : 30sec : hold onto something or elevate your heels if needed
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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