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
-
29:56Episode 1Day 1 + 2 : Your Back Body!
Episode 1
Welcome to Week 7! Rachel brings you the final piece of the puzzle with a week of back strengthening. You'll feel posture, space and strength that counteracts so much of what motherhood does to pull you down and forward day in day out.
Props: Soft Roller, Blue Band -
27:55Episode 2Day 3 + 4 : Back Tone + Strength
Episode 2
The heat is up with dead lifts, glute sculpting and upper - lower body integrated challenges. This workout tones your entire back and waist and leaves you feeling amazing!
Props: Blue Band, Optional Hand Weights -
27:32Episode 3Day 5 + 6 : Low Back Waist
Episode 3
Uniting the legs to your waist and glutes, this is a powerful gateway workout preparing you for Phase 3. Have fun!
Props: Optional Ankle Weights -
37:56Episode 4Day 7: Sweetness of Yoga
Episode 4
A blissfully grounding, hamstring + hip opening, yoga flow. A slower paced sequence that reveals your back, hip and hamstring relationship while igniting your abs on a brand new level.
No Props