Move With your Cycle

MovNat Madison

Coaches
Shelby, Diana and Rock

You are a cyclical being, your energy, hormones and needs change week to week, month to month and year to year. Your physical activity needs are no different. This program follows the four phases of a woman's cycle* to guide physical activity week to week.

Menstrual Phase

  • Focus is restorative.
  • Movement: breath work, ground movement and walking

Follicular Phase

  • Focus is building.
  • Movement: low volume strength and power work

Ovulation Phase

  • Focus is high energy.
  • Movement: aerobic and anaerobic endurance

Luteal Phase

  • Focus is skill building.
  • Movement: complex movements and their progressions.

Utilizing Natural Movement® based workouts participants will be able to engage with the appropriate workouts for each phase. The program is designed to help individuals improve their overall physical capabilities by working with their cycle not against it. Programming will change roughly every 12-16 weeks emphasizing different skills and movements. Community resources ie discussion boards and messaging are also available.

*Each woman's cycle is different. This program only serves as a guide not a prescription.

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Menstrual Phase
Physiology-The uterine wall begins to shed its lining. Oestrogen & Progesterone are at their lowest. Training-This is a time to heal and restore. Revisiting ground based movement, breath work, get ups and walking provide your body with a gentler more appropriate movement practice as it's energy is shifted elsewhere.
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Follicular Phase
Physiology-An egg is prepared and the uterus forms a lining. Oestrogen is high/Progesterone is low. Training-Now is the time to build strength and power. Think higher weight lower volume with ample recovery time. From cleans to carries, squats to jumps. This phase will help you build that real world strength and power.
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Ovulatory Phase
Physiology-An egg is released into the fallopian tube. Uterine walls prepares for implantation. Both Oestrogen /Progesterone levels are high. Training-Energy and hormones are high. This is the time to add intensity. The focus will be on higher intensity circuits and aerobic endurance.
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Luteal Phase
Physiology-Uterine wall starts to breakdown. Both Oestrogen /Progesterone levels drop. Training-As your energy levels decrease the focus shifts inward. Where are you getting stuck with progressions? Give yourself the time and the space to work through the barriers.
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Supplemental Resource Guide
Each participant will also receive a supplemental guide filled with resources to help maximize your results and success.
Features
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Programming 7 days per week
Daily opportunities to move.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Provides access to coaches.
Equipment
Recommended
Pull up bar // kettlebells // sandbag // medball // vault/plyo box // balance beam (2x4s)
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Sample Week
Week 1 of 12-week program
Sunday
Menstrual Phase Day 1

A

Supine Breathing

1 x 5:00

B1

Side Bent Sit w/ Reverse

@ 2:00

B2

Side Rolling

@ 2:00

B3

Rocking

@ 1:00

B4

Side Bent Sit Get Ups

@ 2:00

Monday
Menstrual Phase Day 2

A

Walk or Hike

1 x 30:00

Tuesday
Menstrual Phase Day 3

A

Supine Breathing

1 x 5:00

B1

Side Bent Sit w/ Tall Split Kneel

@ 2:00

B2

Prone Reach Back

@ 2:00

B3

Deep Kneel to Deep Knee Bend

@ 2:00

B4

Cross Sit Get Ups

@ 2:00

Wednesday
Menstrual Phase Day 4

A

Walk or Hike

1 x 30:00

Thursday
Menstrual Phase Day 5

A

Supine Breathing

B1

Side Bent Sit w/ Forward Reach

@ 2:00

B2

Cross Sit w/ Reach

@ 2:00

B3

Tripod Transition/Get Up

@ 2:00

B4

Squat Get Ups

@ 2:00

Friday
Menstrual Phase Day 6

A

Walk or Hike

1 x 30:00

Saturday
Menstrual Phase Day 7

A

Supine Breathing

1 x 5:00

B1

Side Bent Sit w/ Rotation and reach

@ 2:00

B2

Squat w/ reach back

@ 2:00

B3

Tripod Transition/Get Up

@ 2:00

B4

Dead Hang

3 x 45

Coaches
coach-avatar Shelby

Shelby shifted her career to the fitness industry because learning to move well has had a huge beneficial impact on her life. She hopes to help others be prepared for life's obstacles and adventures. Shelby is a NASM Personal Trainer and MovNat Level 2 Certified Trainer.

coach-avatar Diana

Diana is a MovNat L3 certified trainer, a MovNat team instructor, Nutritious Movement certified Restorative Exercise Specialist and NASM CPT. She’s also a clinical herbalist and specializes in rewilding lifestyle practices and women’s health. Diana’s own profound experience with natural movement inspired her to help others develop body awareness and nature connection through this powerful practice

coach-avatar Rock

Rock is a MovNat Level 2 certified trainer and a MovNat team instructor. He also carries a BS in Kinesiology and a Pregnancy and Postpartum Corrective Exercise certification from Core Exercise Solutions . He believes in meeting people where there are and integrating ancestral practices to help rewild our modern lives. Rock is also the owner and head coach at MovNat Madison.

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You ARE a cyclical being!

Embracing your cycle and syncing your workout with it will help to promote overall well-being.

Get Move With your Cycle
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FAQs
Can I follow this program if I have an irregular cycle?
A cycle may be considered irregular if your cycle to cycle variation is more than 9 days. However, you can still follow the program if your cycles are more variable than this. This program is only meant as a guide to help shift the training to match your individual cycle.
Can I follow this program if I am on birth control?
Certain birth controls use synthetic hormones. It is best to monitor your symptoms across your cycle and then look at the training program to inform when you should perform certain phases. You can always message the coach or members of the group to see what has worked for them.
Move With your Cycle