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MovNat Adaptive Practice Sessions: Week of November 23, 2020

Session 1

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


Prep with this Jump Landing Sequence drill : 2-3 Sets : 5-8x : Rest 30-45sec

Spend 15-20min practicing the following jumps singularly as sets and reps (as indicated), as mixed clusters of 5-8x of singular or mixed skills, or in a series utilizing various skills. Rest often. Focus on precision and soft landings. Sets and reps are only suggestions, scale to your experience, ability, and fitness level.

Add landing targets for precision, balance context for either jump or landing (or both), various distances, objects to jump over, onto, or off of.

Leg Swing Jump : 2-3 Sets : 6-12x alternating sides : Rest 2min

Forward Jump : 3-4 Sets : 5-8x : Rest 2min

More advanced:

Split Jump : 3-4 Sets : 5-8x : Rest 2min : can be done from a run

Double Forward Jump : 3-4 Sets : 4-6x : Rest 2min

Combo: 3-5 Rounds

Session 2

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


Option 1: Open Practice : 20min : Cluster Sets of a mix of listed skills : rest as needed

Option 2: as outlined

Sit to Backward Roll : 3 Sets : 2-5x/side : rest as needed

Prone Lying to Forward Roll : 3 Sets : 2-5x/side : rest as needed

Progress to

Backward Roll Get Up : 3 Sets : 2-5x/side : rest as needed

Forward Roll : 3 Sets : 2-5x/side : rest as needed
Check out this great MNOC coach tutorial and read this full article on

Combo: 3-5 Rounds

Session 3

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


Warm up with : Overhead Press : 2 Sets : 8-12x : Rest 1-2min : light-medium load

Option to perform only the Overhead Press (adjusting load for more or less challenge) and complete 1-3 more sets or progress with:

Push Press : 3-4 Sets : 6-8x : moderately challenging load
Push Jerk : 3-4 Sets : 4-6x : very challenging load

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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