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
  • Tone Your Arms, Release Your Shoulders : 29 min.

    Episode 1

    Continue to integrate the principals of Connect + Repattern while learning to care for your wrists, relax your shoulders and neck, + awaken your upper back + rib cage strength.

  • Upper Body + Rib Stabilization : 24 min.

    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.

  • Strength Builder Abs : 10 min.

    Episode 3

  • NEW : 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...