MovNat Workouts: Week of September 12, 2022

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MovNat Workouts:
Week of September 12, 2022

Session 1

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

Emphasis:

Side Hang to Leg Hook : 3-5 Sets : 1-5x/side : Rest 2-3min : Alternate hand position often : beginners are encouraged to jump or use the feet to climb any usable surface to assist in getting the feet to the horizontal surface of support

and/or/mix

Front Hang to Foot Pinch : 3-5 Sets : 2-8x : Rest 2-3min : Alternate hand position often : beginners are encouraged to jump or use the feet to climb any usable surface to assist in getting the feet to the horizontal surface of support

Watch this free tutorial 5 Steps For An Efficient Leg Hook

Options: Side Hang Scap Pull or Front Hang Scap Pull : 3-5 Sets : 5-8x : hold last rep as long as possible : lift knees or feet for more challenge

More advanced practitioners may add any of the following skills once mounted on the bar at any moment during the sets. Adjust reps accordingly.

Sliding Swing Up : 1-5x/side
or
Forearm Swing Up : 1-5x/side
or
Hand Swing Up : 1-5x/side

Combo: 3-5 Rounds 

Session 2

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

Emphasis:

Tripod Vault – Shoulder Carry : 3 Sets : 5x/side : Rest 1-2min : carry load using hip carry or shoulder carry like the video

Optional Balanced Tripod Transition elevated or ground level on a 2×4

Spend 15-20min open practice on any of the listed vaults:

Tripod Vault : open practice : rest as needed

Side Vault : open practice : rest as needed

Split Vault : open practice : rest as needed

Advanced practitioners:

Front Vault : open practice : rest as needed

Inverted Vault : open practice : rest as needed

Combo: 3-5 Rounds

Session 3

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

Emphasis:

Extended Step Up : 2 Sets : 8-10x/side : Rest 1min : bodyweight

Step Up : 3-4 Sets : 6-8x/side : Rest 2min : loaded using Front Carry, Single Hand Carry, or Shoulder Carry

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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