⭐️ 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

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⭐️ Phase 1 : 8 Week FOUNDATIONS, 360 Recovery + Strength ⭐️
  • Day 1: Lower Body Alignment for Ease + Strength

    Episode 1

    An educational journey that untangles the asymmetry of motherhood and recovers lightness and ease in your lower body.
    Props: Small foot ball, blue band, *optional* yoga blocks

  • Day 2 : Twisting From Your Core

    Episode 2

    Using the band and soft foam roller, learn how to integrate your transversus abdominals with your external abs to taper and form your waist.

  • Day 3 : Transversus Ab Review + Integration

    Episode 3

    Bring your soft foam roller for this Transversus Abdominal Strength and integration workout. Phases 1-2.

  • Day 4 : Inner Thigh, Pelvic Floor + Central Core

    Episode 4

    Release chronic inner thigh and groin tension to reveal central core and thigh strength. This is a magic sequence for isolating and rehabilitating your inner leg tone and connection + will transform the way you think about leg/core strength.
    Props: Soft foam roller + blue resistance band

  • Day 5 + 6 : Rib Strength + Stability

    Episode 5

    Activate your ribs and diaphragm through breath and resistance band training that builds into full rolling sit ups and back release therapy. This is an essential core sequence for re-learning how to us your entire waist as a complete system of strength and functional movement that also releases ...

  • Day 7 : Lower Body Roll - It - Out

    Episode 6

    Grab your roller and meet Rachel for the best 30-min. of your day. This deep, mindful hip, pelvis and low back releasing sequence leaves you with a grounded relaxation for your entire body.
    Props: Soft foam roller, small foot ball + soft pilates ball