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MovNat Intermediate Workout 1

Updated: Aug 11, 2019

Technique Focus:

Practice slowly, with an emphasis on control and stability. Use this time to self-analyze and refine the efficiency of your techniques.

Exercise 1) 10 slow reps Deep Squat to Deep Knee Bend (+back to deep squat = 1 rep)

Exercise 2) 6 x 10(ish) meters of slow Balancing Foot-Hand Crawl with Balancing Tripod Transition to turn around after each lap

Exercise 3) 1 arm One Arm DeadHang (10x/arm, hanging for 5 seconds before switching)

Exercise 4) 5 x 10 reps of Broad Jump

Exercise 5) 3 x 10 reps of slow Hanging Knee to Bar

Exercise 6) Each side x 10 reps Tripod Vault


Repeat the following 3-5 times with no breaks in between sets or exercises:

Station 1) Balancing Walk total of 20 meters with Hand Carry.

Station 2) Pull-Up Reach 6 reps with each arm.

Station 3) Vertical Jump to an elevated surface, then Depth Jump, and absorb the landing with a Forward Roll.

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