⭐️ Phase 1 : 8 Week FOUNDATIONS, 360 Recovery + Strength ⭐️

⭐️ Phase 1 : 8 Week FOUNDATIONS, 360 Recovery + Strength ⭐️

8 Seasons

START HERE : 8 WEEKS that lead you from deep core recovery to dynamic workouts, the end to chronic mom tension and freedom in your body and life.

Pregnancy + Childbirth leave their marks on your body, but the daily physicality of Motherhood is where your body needs the most support. This 8-Week, full body program goes beyond healing your injuries and provides you with a step by step roadmap for Motherhood.

Unwinding chronic tension with the soft foam roller, breath-based core re-education and large muscle sculpting lead to a whole new way to live in and love your strong, healthy body.

Phase 1 addresses all common post natal injuries : diastasis recti, prolapse, incontinence and scar tissue adhesions while training you safely and effectively to recover and re-integrate your core into your daily, functional life.

Repeat Phase 1 as frequently as needed. If you take a break in exercise, dip back in to kickstart your routine and return here regularly to infuse these foundational concepts into your athletic lifestyle.

PROPS USE IN PHASE 1 : Soft Foam Roller, Small Foot Ball + Resistance Band, ✨optional ✨ pilates ball + light hand weights

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⭐️ Phase 1 : 8 Week FOUNDATIONS, 360 Recovery + Strength ⭐️
  • Day 1: Understanding Diastasis Recti

    Episode 1

    Learn the anatomy of your abdominal wall and condition of Diastais Recti. Rachel's ground breaking approach will guide you, step by step, to accurately asses the strength of your abdominal wall and personalize your strength and recovery program.

  • Day 1: Assessing Your Midline Strengh

    Episode 2

    Rachel guides you step by step in opening up your back, relaxing with deep belly breaths and isolating your Transversus Abdominals in order to get the best and most accurate measurement of your DR 'gap'.
    Props: Optional Soft Foam Roller

  • Day 2 + 3 : Healing + Activating Your Deep Core: 28 min.

    Episode 3

    Re-educating your entire core system, this foundational sequence sets you up for connected, integrated movement for the rest of your life. Working with breath based movements + the soft foam roller, we open your fascial systems, learn to engage + isolate your transversus abdominals, all while st...

  • Day 4 + 5 : Transverse Abdominal Strength + Stability : 22 Min.

    Episode 4

    Learn the essential foundation of your core, how to use breath to isolate and engage your TVA for strength + stability in your entire trunk. This sequence is essential for strengthening Diastasis Recti and is your launch pad to external core exercises like planks and sit ups.

  • Day 6 + 7 : Glute + Thigh Activation : 10 Min.

    Episode 5

    Squats, pelvic mobility and single leg presses build to strengthen your entire lower body with ease and core integration. This sequence builds your foundational strength essential for all of the time you spend on your feet.
    Props: 1 Yoga Block