Slowly moving through the first phase of the Core Recovery Program & focus on Functional Movements.

What you need:

• Patience!

• A Chair (something harder than a couch)

• A band or light weights (8-10lb DBs, water bottles or jugs, cans, or your baby!)

*Remember: Go at a pace that feels right for your body. There isn’t a specific timeline that works for everyone. Slowly working through the program is better than progressing before achieving mastery of any movement. Keep me updated with where you are.

Video 1.

• Intro to core activations.

  • 2 Exhale Breathing, Core Pump, Core Hold

• Proper form & practice of:

  • Squat

  • Deadlift

  • Ground Getup

  • Baby Press

Video 2.

• Core Activations

  • 2 Core Pump, Core Hold.

• Moving to laying down for Core (if ready).

  • 2 Exhale Breathing, Pelvic Floor (PF) Fast.

• Dynamic Warmup:

  • Wall Angel

  • Hurdle (Baby Gate) Step

  • Crab Reach

• Strength while bracing core:

  • Squats & Deadlifts w/ light weight or Baby!

  • Single Arm Bent Over Row & Hurdle Step with weight.

  • Crib Reach

Video 3.

Moving core activations to the ground

(if ready - stay in the chair if needed).

• 2 Exhale Breathing, PF Fast, Core Hold, Core Pump.

• Dynamic Warmup:

  • Glute Bridge

  • Seated Core Pump

  • Kneeling Hinge & Side Reach

  • Crab Reach

  • Chest Stretch

  • Kneeling Reverse Flies

• Strength while bracing core:

  • Split Squat

  • Ground Get-up (aka Turkish Getup)

  • Single Arm Reverse Fly

  • Baby Presses