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
  • Activating + Toning Your Glutes : 23 min.

    Episode 1

    This workout transforms your ability to engage your entire butt muscle system while teaching you to release the most common compensation patterns of tight hip flexors, obliques and groin muscles. Drawing on the powerful combination of your core/glute relationship, you will lengthen your tight ha...

  • Turn on Your Butt : 23 min.

    Episode 2

    Revisit the concepts of Connect + Repattern while layering in your glute strength.

  • Strength Builder Glutes : 13 min.

    Episode 3

  • Transverus Ab. + Glute Strength : 20 Min.

    Episode 4

    Taking TVA activation to the next level, we begin to integrate leg lifts + pelvic rotation stabilizing exercises. This workout is the linchpin for you leg + glute strength + retrains you to walk, climb stairs and run with stability and core connection.
    Props: 2 Yoga Blocks