Phase 1 : RM HEAL, 8-Weeks
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
-
31:04Episode 1Day 1 : Gateway to Cardio
Episode 1
Welcome to the 2nd half of Phase 1! This week is all about your breath.
Rachel sets you up for successfully and safely building into strength and stamina challenging cardio workouts with a strong anatomy review, abdominal pump breaths, belly bounces and deep core layering work that builds into ... -
22:23Episode 2Day 2 + 3 Breath + Full Body Sculpting
Episode 2
Working at a quicker pace, Rachel keeps your breath pumping and calls on your breath to maintain abdominal strength + stability throughout a full body sculpting workout.
Props: Pilates Ball, Blue Band -
26:35Episode 3Day 4+ 6 : Cardio Burn
Episode 3
Feel the payoff of all of your knowledge and newly patterned strength in this full body, cardio sculpt - with weights! You'll want to add this one to your favorites and do it on repeat!
Props: Optional wrist weights -
36:22Episode 4Day 5 + 7 TVA Ab Strength
Episode 4
Bring your soft foam roller for this Transversus Abdominal Strength and integration workout. A BEGIN and HEAL favorite, you'll re-connect to your 6-pack with supported crunches, release tension with the roller and feel tall and rebalanced.
Props: Soft Roller