PHASE 1 : RM HEAL, 8-WEEKS
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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05:44Episode 1Day 1: Understanding Diastasis Recti
Episode 1
Learn the anatomy of your abdominal wall as Rachel de-mystifies the condition of Diastais Recti for you. 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.
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11:13Episode 2Day 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 -
33:04Episode 3Day 2: Re-Patterning Your Deep Core
Episode 3
Laying the foundation for a completely new and free relationship to your core, we establish the landmarks, alignment and breath based abdominal activation that will set you up for success throughout your entire RM program.
Props Used: The RM Essentials Kit -
Day 3 : Activating Your Transversus Abdominals
Episode 4
Rachel expertly guides you through isolating and activating your Transversus Abs - the base of all trunk stability and strength, the burn will sneak up on you as you feel your core fire up as a whole system.
Props: Roller + Pilates Ball -
Day 4 + 5: Full Body Release + Core Activation
Episode 5
As you are becoming more familiar with the roller, we going further and rolling out your entire back body to deepen your 360 abdominal work.
Props: Roller, Pilates Ball, Blue Band -
16:03Episode 6Day 6 + 7 : Core Strength
Episode 6
Taking everything you've learned this week and working it. Enjoy feeling your abs turn on more easily, remain activated and burn out as you get stronger every day!
Props: Pilates Ball
