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MovNat MAPS Workouts: Week of November 9, 2020

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MAPS: Week of November 9, 2020

Session 1

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

Emphasis:

Please read carefully so you know where to start. The skills are listed in a progressive manner, choose where you would like to place most of your attention and energy. If you are unable to perform the pull ups or the listed progressions, perform a Side Hang to Scap Pull or Side Hang for as long as you can for the same recommended sets and rest periods.

Another option is to start at your current progression and work BACKWARDS to the beginning. feel free to subtract sets and set your own rep count to your level.

Jumping Pull Up : 3 Sets : 5-8x : Rest 1-2min : If you are already proficient at pull ups move on to the next progression.

Pull Up : 3 Sets : 5-8x : Rest 2min : If you are already proficient at pull ups move on to the next progression.

Pull Up to Elbow Hang : 3 Sets : 1-3x/side : Rest 2min : progress to next section for progression.

Elbow Pull Up : 3 Sets : 3-5x : Rest 2min

Combo: 3 Rounds

Session 2

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

Emphasis:

Strength Get Up : 3-5 Sets : 5x/side : Rest 3-5min

Combo: 3-5 Rounds

Session 3

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

Emphasis: Open Practice : Max 20min

Lapping to Chest Carry or Clean : 5x + Chest Carry : 1min *add balance context and/or stepping over objects : 3-5 Sets : Rest 2-3min

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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