Move with Your Cycle

MovNat Madison

Coaches
Shelby Copeland, Diana Matula and Rock Hancock

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.

benefit-image-0
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.
benefit-image-1
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.
benefit-image-2
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.
benefit-image-3
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.
benefit-image-4
Supplemental Resource Guide
Each participant will also receive a supplemental guide filled with resources to help maximize your results and success.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for participants of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Provides access to community and coaches.
Equipment
Required
Pull Up Bar // Sandbag // Barbell // Medball // Vault Object // 2x4s // Medball // Plyoboxes // Kettle Bells
Recommended
Exercise Mat
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Follicular Phase Day 1

A1

Side Bent Sit w/ Reverse

3 x 5

A2

Squat Get Ups

3 x 5

A3

Scap Pulls

3 x 10

B

Squats

C1

Forward Jumps

C2

Pull Up series

Monday
Follicular Phase Day 2

A1

Side Bent Sit w/ Tall Split Kneel

3 x 5

A2

Prone Get Ups/Power GU

3 x 5

A3

Jump Landing Prep

3 x 5

B

Deadlift w/ lapping technique

C1

Waist Carry

C2

Downward Jump

4 x 3

Tuesday
Follicular Phase Day 3

A

Ruck or Hike

Wednesday
Follicular Phase Day 4

A1

Side Bent Sit w/ Rotation and reach

3 x 5

A2

Tripod Transition/Get Up

3 x 5

A3

Scap Pulls

3 x 10

B

Strength Get Up

4 x 2

C1

Over head Press

4 x 5

C2

Pull Up series

4 x 5

Thursday
Follicular Phase Day 5

A1

Side Bent Sit w/ Forward Reach

3 x 5

A2

Cross Sit Get Ups

3 x 10

B

Clean and Jerk

5 x 3

C1

Upward Jumps

C2

Hand carry (single/2-hand)

@ 1:00

Friday
Follicular Phase Day 6

A

Ruck or Hike

Saturday
Follicular Phase Day 7

A

Active Recovery

Coaches
coach-avatar Shelby Copeland

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 1 Certified Trainer.

coach-avatar Diana Matula

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 Hancock

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.

closer-image-1
closer-image-2
You are a cyclical being

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

Start My 7-Day Free Trial
closer-image-3
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.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Move with Your Cycle
screenshot1
Move with Your Cycle
screenshot2
Move with Your Cycle
screenshot3
Move with Your Cycle