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
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Day 1 : Deep Review + Preparing For Phase 2
Episode 1
Welcome to your final week of Phase 1! Celebrating all that you have learned, practiced and experienced, this week is all about knitting your journey together so that you can navigate your next steps forward. TVA roller work layers up to a light yoga flow, cardio bursts and a sweet stretch and r...
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Day 2 + 3 : Upper + Lower Body w/ Weights
Episode 2
Glutes, thighs, abs and arms : this sweet workout will light your whole body up.
Props: Blue Band, Optional Hand Weights -
18:16Episode 3Day 4 + 5 : Floor Sculpt w/ the Ball
Episode 3
An exceptional floor workout infused with alignment instruction that engages your internal core with external waist, thigh, glute and arm toning. Active abs and waist tapering moves will change the way you access your core in everything you do, from pushing the stroller to your favorite bootcamp...
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22:30Episode 4Day 6 : Full Body Floor Sculpt
Episode 4
The perfect floor sculpting series, Using body weight only, you will tone your abs, glutes, thighs, arms while Rachel guides you into optimal positioning for the best results.
No Props -
31:47Episode 5Day 7: Strength-Assessment
Episode 5
Fitness is personal and your recovery is unique to your body and life. Do this quick check-in with Rachel to assess if you're ready to move onto Phase 2, or if you need to go back and review a few specific weeks in Phase 1 before you move on.
Props: Pilates Ball
