Discover Practical Strength Through Movement

In this E-Course, Team Instructor Diana Matula guides you through a focused, two-day program designed to build real-world strength through natural movement. You’ll explore practical climbing, carrying, and lifting patterns that enhance coordination, resilience, and functional power beyond the gym setting. This mini-course includes a series of progressive, MovNat-based lessons that develop usable strength through evolutionary movement patterns. Whether you're new to Natural Movement or seeking to reconnect with how your body expresses strength, this course provides a solid foundation.

What You’ll Learn

You’ll learn how to integrate climbing, carrying, and get-up patterns into your strength practice; move more efficiently through space and load transitions; develop ground-to-standing power, stability, and adaptability; and approach movement as a form of capability, not just reps and sets.

Who is this for?

This course is ideal for movers seeking a low-equipment, high-value strength practice; coaches wanting to understand natural movement application; and anyone returning to the fundamentals to build real-world capability. No prior MovNat experience is required, just bring curiosity, consistency, and commitment.
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Course Outline

MOVNAT® Foundations of Natural Strength

  • 01

    Introduction to Natural Strength

    • Introduction to Foundations of Natural Strength

    • Equipment Recommendations
  • 02

    Day 1: Movement Preparation

    • Ground Movement Warm Up Hip Focus
  • 03

    Day 1: Emphasis

    • A1. Lapping to Chest Carry Live Tutorial

    • A1. Lapping to Chest Carry Guided Workout

    • B1. Shoulder Clean Live Tutorial

    • B1. Shoulder Clean Guided Workout
  • 04

    Day 1: Combo

    • Loaded Squat & Pull Up Guided Workout

    • Loaded Squat Tutorial

    • Pull Up Tutorial

    • Pull Up - Band Assisted

    • Pull Up - Leg Assisted
  • 05

    Day 2: Movement Preparation

    • Ground Movement Up Shoulder Focus
  • 06

    Day 2: Emphasis

    • A1. Dead Hang, Scapula Pull Up & Forearm Pull Up Live Tutorial

    • A1. Dead Hang, Scapula Pull Up & Forearm Pull Up Guided Workout

    • Strength Get Up Live Tutorial

    • B1. Strength Get Up Guided Workout
  • 07

    Day 2: Combo

    • Push Press & Hand Carries Guided Workout

    • Push Press Tutorial

    • Hand Carries Tutorial
  • 08

    Movement Library

    • Lapping

    • Chest or Front Carry

    • Shoulder Clean

    • Loaded Squats

    • Pull Up

    • Pull Up - Band Assisted

    • Pull Up - Leg Assisted

    • Dead Hang

    • Scapula Pull Up

    • Forearm Pull Up

    • Forearm Pull Up Regression – Band Assisted

    • Forearm Pull Up Regression – Leg Assisted

    • Strength Get Up

    • Push Press

    • Hand Carries
  • 09

    Before you go...

    • Thank You for Enrolling!

    • Next Steps

Meet Your Instructor

Diana Matula is a Level 3 Certified MovNat Team Instructor, movement coach, and clinical herbalist based in Southern Oregon. With a background in both natural movement and restorative exercise, Diana specializes in helping people reconnect with their physical potential through mindful, practical, and nature-based training. Her coaching integrates functional movement, alignment, and mobility to support long-term health and resilience. Diana offers one-on-one coaching, group classes, and workshops, guiding others to move with strength, confidence, and purpose.

Diana Matula

MovNat Team Instructor

Lifetime Access. Lifetime Updates. 100% Guaranteed.

Your enrollment includes lifetime access and lifetime updates. So, you can enroll today, get started whenever you're ready, go through the program at your own pace, and repeat the course as many times as you'd like. And if it's just not for you, we offer a 14-day money-back guarantee.

  • Accessible to Everyone.

    If you can stand, you can start this course. We start with the basics and build up from there.

  • Practice anytime, anywhere, at your own pace.

    Work through the mini-course on your terms, from anywhere in the world - even in a small space.

  • Your satisfaction is 100% guaranteed.

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