Phase 1

Phase 1

4 Seasons

Phase One is your home base : developed to heal + strength train you from the inside-out.

Rachel uses breath-based core activation to rebalance intra-abdominal pressure, strengthen your pelvic floor, abs, back and rib cage and a soft foam roller to release tension and sooth your nervous system. Learn how to isolate and tone your abdominal muscles, glutes, and thighs while releasing chronic back, neck, shoulder and hip pain. This phase 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 this phase as frequently as needed. If you take a break in exercise, dip back into this 28-day series to kickstart your routine and return here regularly to infuse these foundational concepts into your athletic lifestyle.

PROPS: Soft Foam Roller, Small Foot Ball + Resistance Band, *optional* : soft pilates ball + light hand weights

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Phase 1
  • Healing + Activating Your Deep Core: 28 min.

    Episode 1

    This is the workout that orients your entire core system and 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 while strength ch...

  • Connect and Repattern : 32 min.

    Episode 2

  • Transverus Abdominal Strength + Stability : 22 Min.

    Episode 3

    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.

  • Strength Builder: Thighs : 9 min.

    Episode 4

    Build strength in your thighs + core with kneeling + lunging sequences that burn you out. This is an exceptional sequence for beginning to integrate your TVA + deep core stability into standing strength and stamina.
    No Props.