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MovNat Workouts:
Week of September 6, 2021

Session 1

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

Emphasis: 

Warm up with : Overhead Press : 2 Sets : 8-10x : Rest 1-2min : light-medium load

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

Push Press : 3-4 Sets : 6-8x : moderately challenging load
and/or
Push Jerk : 3-4 Sets : 3-5x : very challenging load

Combo: 3-5 Rounds

Session 2

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

Emphasis:

Prep : Walking Split Squat : 2 Sets : 10x : Bodyweight Only : Rest 45sec-1min

Balance Split Squat : 2-3 Sets : 3m forward or 8-12 steps : Rest 2min : for more challenge perform a loaded variation using Single Hand Carry or Front Carry or Shoulder Carry

Split Squat : 3 Sets : 6-8x/side : Rest 1-2min : for more challenge perform a loaded variation using Single Hand Carry or Front Carry or Shoulder Carry

Combo: 3-5 Rounds

Session 3

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

Emphasis:

Use either the Deadlift, Clean, or Lapping to Front Carry technique to set up for the following throws. Practice with a parter, throw and retrieve, or bounce it off a vertical surface to practice both the throw and catch.

Overhead Throw : 3 Sets : 5x : Rest 1-2min

Front Swing Throw : 3 Sets : 6x : Rest 2min

Side Swing Throw : 3 Sets : 3x/side : Rest 1-2min

Backward Throw : 3 Sets : 6x : Rest 2min

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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