⭐️ Phase 1 : START HERE: 8 Week, 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
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Day 1 + 2 : Side Body + 3-Dimensional Waist : 24 min.
Episode 1
This workout builds now-familiar soft foam rolling into a heightened awareness of your entire waist and rib cage. Using the band, we begin to increase the ability of your intra-abdominal muscles to regulate pressure and withstand strong abdominal contractions all while toning the glutes, arms + ...
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Day 3 + 4. : Waist + Rib Toning: 19 Min.
Episode 2
Using 3-dimensional breath and the soft pilates ball to re-balance intra-abdominal pressure, this sequence is the secret sauce to your entire core function and side waist strength.
Props: Soft Pilates Ball -
Day 5 + 6 : Roll + Restore for neck, shoulder + back : 15 Min.
Episode 3
Relieve neck and shoulder pain with this targeted sequence that opens the circumference of your rib cage, shoulder girdle and neck muscles.
Props : Soft foam roller + blue band -
Day 7 : Transversus Abdominal Full Body Integration : 22 Min.
Episode 4
Gathering your TVA into activated full core strength, glute and upper body integration, this workout will quickly become one of your favorites.
Props: Soft Foam Roller
Optional Soft Pilates Ball
