MovNat Sessions: Week of September 26, 2022

Session 1

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

• Side Roll : 5x/direction
• Knee Hand Rocking : 8x
• Deep Kneel Sideways Reach : 10x alternating
• Cross Sit Across Sideways Reach : 6x alternating sides
• Figure Four Sit to Deep Half Kneel : 5x/side
• Side Hang Scap Pull : 8x

Emphasis:

Work to develop your current progression. If a movement skill is too easy perform only a few repetitions then skip to the next one. Adjust volume to your level.

Side Hang : 3 Sets : As Long As Possible : Rest 1-2min

Side Hang Knee Tuck : 3 Sets : 8x : Rest 1min

Side Hang Knee to Bar : 3 Sets : 8x : Rest 1mi

Side Hang Foot Lift : 3 Sets : 2-8x alternating : Rest 1min

Side Hang Leg Hook : 3-4 Sets : 2-8x alternating : Rest 1-2min

Combo: 3-5 Rounds

• Foot Hand Crawl : 10m
• Inverted Crawl : 10m
• Forward Jump : 6x : target landing for more challenge
• Vertical Hand Press + Leg Lift : 6x alternating or Hold Position : 10-30sec

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

• Base Build : 3x/side
• Tripod Transition : 5x/side
• Side Bent Sit Rotational Reach : 6x/side
• Front Rocking : 8x
• Extended Half Kneel : 6x alternating sides
• Deep Squat Backward Reach : 6x alternating

Emphasis:

Tripod Vault : 3-5 Sets : 5x/side : Rest 1-2min

Optional Balanced Tripod Transition elevated or ground level on a 2x4

and/or progress to:

Side Vault : 3-5 Sets : 5x/side : Rest 1-2min

and/or

Front Vault : 3-5 Sets : 5x/side : Rest 1-2min

and/or

Inverted Vault : 3-5 Sets : 5x/side : Rest 1-2min : Watch this great tutorial here

Combo: 3-5 Rounds

• Forward Sprawl : 5-8x
• Hip Thrust Crawl : 10m
• Rotational Rocking : 10sec/dir
• Squat : 8x
• Single Hand Carry : 45sec/side : add balance for more challenge

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

• Bent Sit Upward Reach : 6x
• Side Bent Sit Reverse : 6x
• Cross Sit Forward Reach : 5x
• Deep Kneel Reverse : 6x
• Deep Knee Bend : 3-5 Breaths
• Prone Get Up : 5x

Emphasis: 

Option 1:

Perform each balance skill or drill individually : 3 Sets/Skill : Rest 1-2min : if time is an issue you may adjust sets/reps to your current level and/or skip to your currant ability.

Option 2:

Perform in sequences of any skill for listed distance/reps or until you lose balance or fatigue : Use 2x4, rail, narrow surface, or draw or follow a line on the ground : 5-8 Sets : Rest 2-3min

Forward and Backward Counterbalance Drill : 5-8x

Sideways Counterbalance Drill : 5x/side

Pivot Reverse : 6x

Balanced Side Shuffle : 3m : 2x back and forth

Balanced Walking Split Squat : 3m forward/backward 

Balanced Tripod Transition : 2-5x/side

Balanced Deep Knee Bend Side Shuffle : 3m back and forth

Balanced Foot Hand Crawl : 3m forward/backward : great tutorial here 

Combo: 3-5 Rounds

• Foot Elbow Crawl : 10m
• Side Bent Sit Get Up : 5x/side *loaded for more challenge
• Front Hang Foot Pinch : 5x 
• Hook Traverse : 6-10x POS (point of support) changes or 10-20sec hang for time/side

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