Check out one session from this week's MovNat Training Sessions 💪🏽
Video provided courtesy of Jerome Rattoni, MovNat Master Instructor out of Budapest, Hungary. Extra kudos to him for completing it in the snow and freezing rain! ☃️🥶
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Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths 🌬
* Front Rocking : 8x
* Side Roll : 5x/direction
* Front Hang Scap Pull : 6x
* Side Bent Sit Rotational Reach : 6x/side
* Cross Sit Across Sideways Reach : 6x alternating
* Side Hang Scap Pull : 6x
🌟 Emphasis:
Option 1:
Side Hang to Leg Hook : 3-5 Sets : 4-8x alternating : Rest 2-3min
Option to perform Hanging Side Foot Lift : 4-8x alternating or Side Swing : 10x
Option 2:
Front Hang to Foot Pinch : 3-5 Sets : 5x : Rest 2-3min : Alternate hand position often
Option to perform Front Hang Scap Pull : 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 💪🏽
* Hip Thrust Crawl : 5m
* Backward Throw : 5-10x
* Foot Hand Crawl : 10m
* Step Up : 20x alternating
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