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week one

YOU’RE TAKING IN A LOT OF NEW INFORMATION RIGHT NOW. REMEMBER THIS IS A MARATHON - NOT A SPRINT!

 

THIS WEEK, WE ARE FOCUSING ON YOUR CONNECTION BREATH MOBILITY, STRETCHING, AND PELVIC FLOOR RELEASE. WHEN MUSCLES ARE CONSTANTLY HOLDING TENSION, IT IS DIFFICULT FOR THEM TO DO THEIR JOB. 

FOCUS ON NOTICING YOUR TENDENCIES IN LIFE AND EXERCISE. 

HOW DOES IT FEEL WHEN YOU TRY TO PERFORM A MOVEMENT A DIFFERENT WAY?

DIASTASIS RECTI

SELF-CHECK VIDEO

SELF-CHECK WRITTEN INSTRUCTIONS & TRACKER

MINDSET VIDEO

IT'S IMPORTANT TO SHIFT OUR MINDSET AND APPROACH WHEN TRAINING IN POSTPARTUM. PLEASE WATCHING THIS VIDEO TO LEARN WHY AND WHERE THE FOCUS IS AT THIS TIME.

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ABSOLUTELY KEY TO LAYING THE FOUNDATION IN YOUR RETURN TO EXERCISE IS YOUR CONNECTION BREATH - RE-TRAINING OUR MIND-MUSCLE CONNECTION WITH OUR CORE AND PELVIC FLOOR. THIS CAN FEEL VERY FRUSTRATING AND TIME-CONSUMING BUT, WITH CONSISTENT PRACTICE, YOU’LL GET IT! 

 

FOCUS ON ENGAGING YOUR CORE AND PELVIC FLOOR DURING YOUR CONNECTION BREATHS BUT, FOR THE REST OF THE EXERCISES, DON’T WORRY TOO MUCH ABOUT ENGAGEMENT. FOCUS INSTEAD ON YOUR STRATEGIES AND YOUR BODY SHOULD TAKE CARE OF THE REST.

PLEASE WATCH THE VIDEO BELOW ON HOW TO PERFORM THE CONNECTION BREATH.

THE CONNECTION BREATH

INSTRUCTIONAL VIDEO

WRITTEN INSTRUCTIONS

01

WEEK ONE WORKOUT

PLEASE PERFORM THIS WORKOUT 4-5 TIMES THIS WEEK, OR AS CLOSE TO THAT AS POSSIBLE. THIS WORKOUT IS GENTLE ENOUGH TO BE PERFORMED DAILY, IF YOU WISH.

 

FEEL FREE TO BREAK-UP THIS WORKOUT THROUGHOUT YOUR DAY. MAKE IT YOURS! CONSISTENCY AND GETTING IT DONE IN WHATEVER WAY YOU CAN IS KEY.