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MovNat MAPS Workouts: Week of November 16, 2020

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MAPS: Week of November 16, 2020

Session 1

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

Emphasis:

Crawl Conditioning : 2-4 Sets : Rest 2-3min : complete these skills in sequence

Foot Hand Crawl or Foot Elbow Crawl : 10m

Tripod Transition : 1-5x/side

Inverted Crawl : 10m

Watch this great MNOC coach tutorial on the Foot Hand Crawl

Combo: 3-5 Rounds

Session 2

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

Emphasis:

Balance Split Squat : 2-3 Sets : 3m forward or 8-12 steps : Rest 1-2 min

Split Squat : 3-4 Sets : 8x/side : Rest 2min

Use either Single Hand Carry or Front Carry or Shoulder Carry and be sure to switch sides often.

Combo: 3-5 Rounds 

Session 3

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

Emphasis:

Open Practice : 20min : Rest as needed : follow suggested reps or adjust accordingly : work within your skill level and ability

Side Swing : 6-10x

Side Swing Hang Hold : 2-8x

Side Swing Traverse : 3-5m or 6-10x POS release (Point Of Support)

Side Power Traverse : 2-3m or 4-6x POS release (Point Of Support)

Tuck Swing : 5-8x

Tap Swing : 5-8x

Front Swing Traverse : 3-5m or 6-10x POS release (Point Of Support)

Front Power Traverse : 2-3m or 4-6x POS release (Point Of Support)

Combo: 3 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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