Move With your Cycle
Strength Play Nature
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.
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
A
Walk or Hike
1 x 30:00
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
A
Walk or Hike
1 x 30:00
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
A
Walk or Hike
1 x 30:00
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
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.
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
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.
Embracing your cycle and syncing your workout with it will help to promote overall well-being.
Get Move With your Cycle
