⭐️ 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

Subscribe Share
⭐️ Phase 1 : 8 Week FOUNDATIONS, 360 Recovery + Strength ⭐️
  • Day 1: Upper Body Re-Education : Arm + Shoulder Strength

    Episode 1

    Rachel takes you on a deep dive into your shoulders, chest and arm strength as she guides you into the best shoulder releasing sequence of your life while teaching you how to mom with more strength and less neck + wrists.
    Props: Soft foam roller + blue band

  • Day 2 : Upper Body + Rib Stabilization

    Episode 2

    Crucial to posture and being able to hold weight in your arms (aka your baby) without collapsing, this video begins to rebuild your entire upper abdominal strength, backs of your arms, lats and back waist.
    Props: Soft foam roller + Pilates ball

  • Day 3 : Beginning Yoga Flow : 18 Min.

    Episode 3

    Perfect for newly post partum mamas, this gentle yoga flow leaves you feeling open + balanced while beginning to re-educate your movements through your center belly. Weaving together gentle sun salutes, shoulder opening, back rotations, standing poses + hip release, you'll feel open, relaxed + ...

  • Day 4 Transverus Ab. + Rib Strength : 17 Min.

    Episode 4

    The next step in your TVA strength is this waist toning sequence. Through breath based guided moves, we begin to integrate resistance with the band to engage your under-arm line, triceps, ribs and core. This workout also trains your intra-abdominal pressure to withstand gentle downward force a...

  • Day 5 : Arm Sculpting

    Episode 5

    Isometric arm toning builds layered strength in your upper body integrated with your core and trunk muscles. This is an exceptional strength building sequence as you transition from Phase 1 to 2.
    Props: Hand Weights

  • Day 6 + 7 : Full Spectrum Core Strength w/ The Ball : 22 Min.

    Episode 6

    This workout will instantly become part of your weekly core wok. Rachel expertly guides you into increasingly challenging, 3-dimesnional core sculpting with the soft pilates ball. A floor based core education that will completely elevate and transform how you approach your ab work and yield re...