MovNat Madison

Coach
Rock Hancock

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Natural Movement
Barefoot foundations introduces you to natural movement. You will have the opportunity to explore everything from crawling to basic climbing skills.
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Sample Week
Week 1 of 12-week program
Sunday
Barefoot foundations Day 1

A

Supine Breathing

1 x 2:00

B1

Side Bent Sit w/ Reverse

3 x 6

B2

Side Rolling

3 x 6

B3

Prone Get Ups/Power GU

3 x 6

C

Deadlift w/ lapping technique

4 x 5

D

Scap Pulls

3 x 10

Circuit

E

4 rounds 30 seconds of work (10s in between movements) Rest 1-2 minutes between rounds Movements: Hand Foot Crawl Tripod Get Ups (transitions as a regression) Inverted Crawl 2 Hand Carry (as heavy as possible) Note: move with as good as form as possible. DO NOT sacrifice form for increased distance, weight etc. Earn your progression and build your efficiency. As your skill/competency increase remember to use V.I.C. to challenge and grow

Monday
Barefoot foundations Day 2

A

Supine Breathing

1 x 2:00

B1

Side Bent Sit w/ Tall Split Kneel

3 x 6

B2

Squat w/ reach back

3 x 6

B3

Squat Get Ups

3 x 6

C

Side Swing Traverse

3 x 10

D

Forward Walk w/ Reverses

3 x 16

Circuit

E

4 rounds Perform reps outlined (rest 30 seconds between rounds) Rest 1-2 minutes between rounds Movements: Push tress throw 5x Balance tripod transition 2x/side Side swing throw 5x/side Forward jump 5x Note: move with as good as form as possible. DO NOT sacrifice form for increased distance, weight etc. Earn your progression and build your efficiency. As your skill/competency increase remember to use V.I.C. to challenge and grow

Wednesday
Barefoot foundations Day 3

A

Supine Breathing

1 x 2:00

B1

Side Bent Sit w/ Rotation and reach

B2

Cross Sit w/ Reach

B3

Cross Sit Get Ups

C

Tripod Vault

4 x 5

D

Squats

3 x 6

Circuit

E

4 rounds Perform reps outlined (rest 30 seconds between movements) Rest 1-2 minutes between rounds Movements: Leg swing jump 3x/side Scap pulls 5x (5 second holds at the top) Side Shuffle 16ft each direction Single Hand Carry 20yds/side (as heavy as possible) Note: move with as good as form as possible. DO NOT sacrifice form for increased distance, weight etc. Earn your progression and build your efficiency. As your skill/competency increase remember to use V.I.C. to challenge and grow

Thursday
Barefoot foundations Day 4

A

Supine Breathing

1 x 2:00

B1

Side Bent Sit w/ Forward Reach

B2

Deep Kneel to Deep Knee Bend

3 x 10

B3

Squat Get Ups

3 x 5

C

Side Vault

4 x 5

D

Downward Jump

3 x 5

Circuit

E

4 rounds 30 seconds work (rest 10 seconds between movements) Rest 1-2 minutes between rounds Movements: Over head press Shoulder carry right side Prone get ups Shoulder carry left side Note: move with as good as form as possible. DO NOT sacrifice form for increased distance, weight etc. Earn your progression and build your efficiency. As your skill/competency increase remember to use V.I.C. to challenge and grow

Barefoot Foundations