Move with Your Cycle
MovNat Madison
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.
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
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
A
Ruck or Hike
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
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
A
Ruck or Hike
A
Active Recovery
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.
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
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.
Embracing your cycle and syncing your workout with it will help to promote overall well-being.
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Move with Your Cycle
Move with Your Cycle
Move with Your Cycle
