Class Recap 11/15 – INTERMEDIATE: Skill + Combo

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  • November 15, 2014

 

 

Aubrey Williams, MovNat Certified Trainer led the Natural Movement Santa Barbara INTERMEDIATE: Skill + Combo Class at Modoc Preserve today. Aeon Oliver-Terry, MCT and Emilio Ramos are shown below. Our skill focus today was on jumping. We explored the elastic component of the lower limb systems on jump targets then progressed to depth jumps from 2ft, 4ft, and 5ft. We then dove into an intense combo which included elbow pull-ups, crawling while balancing, jumping, and rolling.

 

Here’s the workout:

 

Warm-Up – 3 rounds

Bent sit to stand (aka Shin Boxes)

Rotational Rocking, 1x each side

Foot-hand crawl, 20 paces

Inverted crawl, 20 paces

Lateral swinging, 12ft

 

Skill

Depth Jump, progress from 2ft to 4ft to 5ft, engaging catlike elastic landing

 

Combo – 3 rounds

Foot-hand crawl, 25 paces

Forward roll, 1x each side

Roll-up or Roll-over

Broad jump over low walls (2ft)

Tripod vault over high wall (5ft)

Balancing foot-hand crawl

Elbow pull-up, 4x

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