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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00:10Episode 1RM Week 4 Recommended Schedule
Episode 1
Your Phase 1, Week 4 Recommended Schedule
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Side Body + 3-Dimensional Waist : 24 min.
Episode 2
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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19:37Episode 3Waist + Rib Toning: 19 Min.
Episode 3
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 -
26:24Episode 4Preparing for Phase 2: 26 Min.
Episode 4
This workout begins to prepare you for Phase 2 by continuing to reinforce the deep core principals of Connect + Repattern while adding the resistance band to your glute and side waist toning. Fusing yoga flow, squats and introducing plank rotations, this is the pay off you've been working so har...
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13:37Episode 5Strength Builder Yoga : 13 min.
Episode 5
A sweet morning Sun Salute flow that gently warms and opens your body for the day. This is an excellent sequence to begin integrating your Phase 1 muscle awareness into larger, full body movements with visits to plan and full vinyasas.
No Props. -
Roll + Restore for neck, shoulder + back : 15 Min.
Episode 6
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
