1ST POST VIDEOS
1ST TRIMESTER POST PARTUM
YOU. ARE. HEALING.
1st Tri Post Partum
end of bleeding - 12th week
*Caesarean: during this time, Iyengar practices recommend only savasana, walking, breathwork + meditation, so Use your own discretion if you choose to move.
Complimentary Month Plans: Post 1st
*sequential library coming soon
101
Must learn for all Pre + Post.
Basic Breath + Levels 1-5: focusing on proper alignment of the pelvis along with full engagement of the lower trans abs.
diastasis recti safe
Equipment:
yoga mat
LG stability ball
wall/immovable couch
SAFE FOR ALL PRENATAL + POST PARTUM
Alignment + Biomechanics.
Bird Dog + Dead Bug: trans ab Engagement.
*Great for anyone with back pain.
EQUIPMENT:
lg stability ball - Pre 3rd trimester
diastasis recti safe
MODIFICATIONS GIVEN FOR 1ST, 2ND TRIMESTERS + POST PARTUM.
diastasis recti safe
FOR POST PARTUM ONLY
An additional 101 with even more information on alignment + abdominal engagement of front planks.
Valuable information for all humxns.
Specific modifications given for post partum individuals and those with weak transverse abdominals and/or back pain.
Specific information on alignment, femur head placement + abdominal engagement of squats.
Valuable information for all humxns.
This alignment adjustment changed my strength and my body composition within 2 weeks. WILD.
Great for every human.
All PRE + POST: if you’ve never done a headstand in your life, now is not the time to incorporate on your own.
Alignment for office work to avoid injury from mal-alignment.
diastasis recti safe
SAFE FOR ALL PRENATAL + POSTPARTUM
Alignment + Biomechanics.
Plié breakdown with attention to the feet and to the pelvis.
diastasis recti safe
Equipment:
barre/chair
SAFE FOR ALL PRENATAL + POST PARTUM
Alignment + Biomechanics.
Tendu + Battement: pelvis/feet/leg placement with trans ab + hamstring engagement.
diastasis recti safe
Equipment:
barre/chair
IN 10
Massage for the hands.
Be gentle, especially if you are breastfeeding because Relaxin is still present in your body.
Equipment:
tennis ball
opt golf ball
Massage for the feet.
Equipment:
punktur ball or tennis ball
opt golf ball
Recovery massage series for the back.
Equipment:
2 punktur balls/tennis balls
or foam roller
stool with wall
Great for feeders of babies be it by breast or by bottle.
Anyone who spends much of the day on a computer or mobile phone should make 10min for this sequence.
Upper back pain relief.
Equipment:
yoga belt or scarf
yoga block
pillow
Breathe. Alignment. Movement. That’s the order. Start your foundation here with your breath placement.
DR safe
Equipment
yoga block
Gentle Rotator Cuff Mobility series for pain-free ROM as you age.
Also, great for trapezius or upper back/shoulder tension.
Be mindful as you still have much Relaxin in your body causing your joints to be very flexible.
DR safe
Equipment:
opt lg stability ball
Gentle stretching + asana series for the hips. Created to release emotional stress/deep hurts as well as physical tension.
Post 1: use the opt props and do not go too deep. Feel free to sit up in the octopus position.
DR safe
Equipment:
opt 2 yoga blocks
opt bolster or LG pillows
Gentle stretching + asana series for the total body.
Do not go too deeply in Warrior 2.
Think of all your muscles pulling into your mid-line to realign those femur heads in your hips.
DR safe
Equipment:
just your bod
Stretching + Asana series created for Post 1 to aid the femur heads back into homeostasis.
DR safe.
Equipment:
opt yoga blocks
Stretching sequence to lengthen Hamstring Group.
Great for spinners, runners and honestly every human ; )
diastasis recti safe
Equipment:
belt/strap/theraband
yoga block
Focused sequence on releasing full body tension by massaging the feet.
Be mindful of going too deep as your body is healing right now.
diastasis recti safe
Equipment:
punkter balls or tennis balls or golf balls
MODIFICATIONS/CUES GIVEN FOR ALL PRE + ALL POST.
Focused ball massage sequence: glutes, hamstring group, IT band, gastrocemius, soleus, foot, erector spinae, rhomboids, SCM.
diastasis recti safe
Equipment:
2 punktur balls
or 2 massage balls or 2 tennis balls
Iyengar sequence to aid Fatigue, Dizziness + Headache.
diastasis recti safe
Equipment:
chair or stool
2 bolsters or pillows
bosu ball or pillows galore
yoga belt - ankle width
opt yoga block
CORE REHABILITATION
A must watch for EVERYONE.
First comes the breath. Then Alignment. Then Movement.
But the foundation of body physical health is the breath.
Abdominal sequence focused on traverse abdominal rehabilitation post delivery. Caesarean + diastasis recti + PP MUST.
Great for anyone desiring to take the work deeper.
diastasis recti safe
Equipment:
2 yoga blocks
Rehabitation abdominal series made specfically for PP 1st.
DR safe
Equipment:
just your bod
Abdominal sequence focused on traverse abdominal rehabilitation post delivery. Caesarean, diastasis recti, hysterectomy, abdominal surgery + PP MUST.
This video was made with you healing birthers in mind.
diastasis recti safe - watch 101 Breathwork + Abdominal Engagement first.
Equipment:
yoga mat
wall
Core Rehabilitation series for the transverse abdominals.
Created specifically for Post 1st trimester abdominal healing + re-activation. That said, this is awesome deep body work for every human.
DR safe
Equipment:
small rolled towel
sm pilates stability ball
Abdominal sequence focused on traverse abdominal rehabilitation post delivery. Caesarean + diastasis recti + PP MUST.
Great for anyone desiring to take the work deeper.
diastasis recti safe
Equipment:
just your bod
Core rehabilitation series focusing on transverse abdominal function/engagement.
Created for PP 1 but wonderful for every human, especially those with postural issues or lower back pain.
DR safe
Equipement:
just your bod
Tranverse Abdominal series for anyone with back pain, reconnecting with the trans abs.
Watch 101 SAHRMANN prior to doing.
diastasis recti safe
Equipment:
just your bod
Core rehabilitation series created for Pre 3rd + PP1 to connect with the transverse abdominals.
Wonderful for all bodies, at any time, no matter the fertility journey, in order to aid a neutral skeleton in space.
DR safe
Equipment:
yoga black
opt sm pilates stability ball
barre or chair
stool
Core rehabilitation series created for Pre 3rd to connect with the transverse abdominals.
Wonderful for all bodies, at any time, no matter the fertility journey, in order to aid a neutral skeleton in space.
DR safe
Equipment:
barre or chair
Core rehabilitation series created for Pre 2nd + 3rd to connect with the transverse abdominals.
Wonderful for all bodies, at any time, no matter the fertility journey, in order to aid a neutral skeleton in space.
DR safe
Equipment:
barre or chair
Deep transverse abdominal rehabilitation.
Created for PP 1 but great for all PP and non-birthing humxns.
DR safe.
Equipment:
just your bod
MODIFICATIONS/CUES GIVEN
Focused abdominal sequence to aid those with back pain from mal-engagement.
diastasis recti safe
Equipment:
sm pilates stability ball
UPPER BODY
ABSOLUTELY NO USE OF WEIGHTS NOR ANKLE/WRISTWEIGHTS IN ANY OF THE BELOW VIDEOS.
BEGIN WITH JUST YOUR BODYWEIGHT.
AFTER 4 WEEKS, YOU MAY BEGIN INCORPORATING THE MINIBAND, TUBE, THERABAND, SMALL STABILITY BALL, GLIDERS + YOGA BLOCK.
Upper body series that can be done with or without equipment.
DR safe
Just your bodyweight until your last 2 weeks, then you may incorporate the props if you wish.
Equipment:
sm pilates stability ball
light - medium tension miniband
Gentle flowing targetted series for: bis, delts, teres, lats + tris.
Be mindful of how flexible your joints still are.
diastasis recti safe
Equipment:
just your bod
Targetted arm series to the beat: bis, delts, tris, erector spinae + lil’ lat work.
DR safe
Equipment after 4 weeks of doing with no weights:
1-3lb weights
or
1-3lb ankleweights as weights
Gentle flowing targetted series for: bis, delts, teres, lats + tris.
Created for Post 1st tri, but great for anyone to regain/maintain mobility.
diastasis recti safe
Equipment:
just your bod
Targetted arm series to the beat: bis, delts, tris, erector spinae + lil’ lat work.
DR safe
Equipment after 4 weeks:
1-3lb weights
or
1-3lb ankleweights as weights
Focused quick series for the arms, which can also be done without a prop.
diastasis recti safe
Equipment:
sm pilates stability ball
Gentle flowing targetted series for: bis, delts, teres, lats + tris.
Created for Post 1st tri, but great for anyone to regain/maintain mobility.
diastasis recti safe
Equipment:
just your bod
Flowing musical sequence of weighted arms: biceps, deltoids + triceps.
diastasis recti safe
Equipment after 4 weeks:
1lb weights
2lb weights
3lb weights
MODIFICATIONS/CUES GIVEN
Barre arms series targeting: biceps, deltoids, lats, teres, rhomboids + triceps.
diastasis recti safe
Equipment after 4 weeks:
1-5lb weights
Targeted flowing sequence for the arms (mainly): biceps, deltoids, major + minor rhomboids + triceps.
Equipment after 4 weeks:
miniband
or theraband or tube
Focused weightless arms series: biceps, deltoids + triceps.
diastasis recti safe
Equipment:
just your bod ; )
Targeted sequence for arms: biceps, deltoids + triceps.
NO weights.
You may begin using the ball after 2 weeks of just using your bodyweight.
Equipment:
sm pilates stability ball
Weighted arm work to the beat.
NO weights whatsoever.
Equipment:
just your bod ; )
Arm Work with a Classical Ballet flavour. *Closer to 20min.
diastasis recti safe
Equipment:
just your bod
LOWER BODY
Weighted slow series for the entire lower body.
DR safe
NO WEIGHT USE AT ALL, PLEASE.
Equipment:
chair against a wall
yoga block
Flowing barre series for the lower body.
Focusing on strengthening the muscles that support a neutral femur head position along with a neutral pelvis alignment.
Watch leg level because the hormone relaxin is HIGH in your body - lower is safer to build strength. Add height after a week or so, if it feels good in your body to do so.
DR safe
Equipment:
miniband - med - high tension
barre/chair
Targetted barre series for the legs + glutes.
Watch lifting your leg high; keep it lower esp if you have/had PSD/SPD + are breastfeeding.
diastasis recti safe
Equipment
barre/chair/broom
Flowing Legs series at the barre created for Post 1, but safe + useful for all barre practitioners.
DR safe
Equipment:
barre
Created for Post 1st birthers, but is helpful for all Post Partum, Prenatal + movers in general.
DR safe
Equipment:
sm pilates stability ball
barre/chair
Targetted barre series for the legs + glutes.
diastasis recti safe
Equipment:
barre/chair/broom
Targetted lower body series focusing on the glutes (max, medial + min), hg, abductors, trans abs + obs
TAKE BREAKS.
DO NOT LIFT YOUR LEG HIGH - esp if you have PSD + are breastfeeding. Relaxin is still in your body making you very flexible.
diastasis recti safe
Equipment:
miniband
sm pilates stability ball
Flowing Barre sequence focused on the Adductors + Abductors.
diastasis recti safe
Equipment after 4 weeks:
2 minibands
barre or chair or broom
MODIFICATIONS/CUES GIVEN
Focused floor series: Gluteus Maximus, Medial Glute, Gluteus Minimus, Piriformis, Trans Abs, Psoas + HG.
Equipment after 4 weeks:
tube
Focused series all about that booty: Glute Maximus, Glute Minimus, Medial Glute + Piriformis
diastasis recti safe
Equipment:
just your bod
MODIFICATIONS/CUES GIVEN
Focused leg + ab barre series: Quads, HG, Gastrocemius, 3 Glutes, Trans Abs + Obliques.
diastasis recti safe
Equipment after 4 weeks:
tube
barre or chair or countertop
DIRECTIONS/CUE GIVEN
Barre work with targeted focus on the entire lower body.
diastasis recti safe
Equipment:
barre or chair or broom
Targetted series for: glute minimus, medial, sartorius + piriformis.
diastasis recti safe
Equipment:
just your bod
MODIFICATIONS/CUES GIVEN
Targeted sequence for inner + outer thighs : adductors + abductors.
diastasis recti safe
Equipment after 4 weeks:
miniband
TOTAL BODY
Flowing sequence.
Review 101 Planks 2.
Do not over push your flexibility right now as you are super bendy with the hormone relaxin.
DR safe: if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
just your body
Flowing sequence.
DR safe: if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
just your body
Jam packed barre sequences for the total body.
diastasis recti safe
Equipment:
1-5lb weights
barre/chair/broom
Flowing jam packed Total Body Barre.
diastasis recti safe
Equipment:
barre or chair or broom
MODIFICATIONS/CUES GIVEN
Truncated BARRE sequence for the office.
diastasis recti safe
Equipment:
desk or table or countertop
MODIFICATIONS/CUES GIVEN
Targeted Barre with Weights: total body.
diastasis recti safe
Equipment:
barre or chair or broom
MODIFICATIONS/CUES GIVEN
Focused upper + lower body workout: glutes, pectorals, biceps + triceps.
diastasis recti safe
Equipment:
stool
Targetted sequence for Rhomboids, Biceps + Legs.
diastasis recti safe
Equipment:
just your bod
Target weight resistance series for Biceps + Glutes.
No weights
Equipment:
just your bod
Targetted weight resistance circuit for the entire body.
No weights
diastasis recti safe
Equipment after 4 weeks:
gliders
stool or chair
Target weight resistance series for Quads + Triceps.
No weights
Equipment:
just your bod
ABSOLUTELY NO PARTICIPATION IN THE ABDOMINAL SECTIONS IN ANY OF THE BELOW VIDEOS OF IN 30 BASS.
FOCUS ON JUST THE BARRE WORK + THE LEGS SEQUENCES.
AGAIN, BEGIN WITH YOUR BODYWEIGHT SOLELY.
AFTER 4 WEEKS, YOU MAY BEGIN TO INCORPORATE THE LIGHT RESISTANCE PROPS - LISTED ABOVE IN 10.
LISTEN TO YOUR BODY + TAKE MANY BREAKS/HYDRATE.
MINDFUL REHABILITATION IS THE FOCUS.
IN 30
MODIFICATIONS/CUES GIVEN
Lower Body focus, Barre + Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT; start to push yourself; hydrate more if breastfeeding
diastasis recti safe as long as you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
sm pilates stability ball
miniband
barre or chair or broom
opt ankleweights
MODIFICATIONS/CUES GIVEN
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT; start to push yourself; hydrate more if breastfeeding
diastasis recti safe as long as you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
sm pilates stability ball
yoga block
barre or chair or broom
opt ankleweights
MODIFICATIONS/CUES GIVEN
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT; start to push yourself; hydrate more if breastfeeding
diastasis recti safe as long as you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
sm pilates stability ball
yoga block
barre or chair or broom
opt ankleweights
MODIFICATIONS/CUES GIVEN
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT; start to push yourself; hydrate more if breastfeeding
diastasis recti safe as long as you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
sm pilates stability ball
miniband
barre or chair or broom
opt ankleweights
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT; start to push yourself; hydrate more if breastfeeding
diastasis recti safe
Equipment:
sm pilates stability ball
miniband
barre or chair or broom
opt ankleweights
CUT FROM 60MIN CLASS.
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT; start to push yourself; hydrate more if breastfeeding
diastasis recti safe
Equipment:
miniband
tube
sm pilate stablility ball
barre or chair or broom
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN FOR PRE 2nd, 3rd + All POST
Lower Body focus, titch o' Barre +Pilates.
Birther: 2nd, 3rd Pre + All Post
diastasis recti safe
Equipment:
theraband
sm pilates stability ball
barre or chair or broom
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN FOR PRE 2nd, 3rd + All POST
Lower Body focus, titch o' Barre +Pilates.
Birther: 2nd, 3rd Pre + All Post
diastasis recti safe
Equipment:
sm pilates stability ball
miniband
barre or chair or broom
MODIFICATIONS/CUES GIVEN FOR 2nd, 3rd PRE + ALL POST
Lower Body focus, titch o' Barre +Pilates.
Birther: 2nd, 3rd Pre + All Post
diastasis recti safe
Equipment:
theraband
yoga block
gliders
barre or chair or broom
stool if chair not used
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN FOR PRE 2nd, 3rd + All POST
Lower Body focus, titch o' Barre +Pilates.
Birther: 2nd, 3rd Pre + All Post
diastasis recti safe
Equipment:
barre or chair or broom
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN FOR PRE 2nd, 3rd + All POST
Lower Body focus, titch o' Barre +Pilates.
Birther: 2nd, 3rd Pre + All Post
diastasis recti safe
Equipment:
sm pilates stability ball
theraband
barre or chair or broom
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN FOR PRE 2nd, 3rd + All POST
Lower Body focus, titch o' Barre +Pilates.
Birther: 2nd, 3rd Pre + All Post
diastasis recti safe
Equipment:
miniband
gliders
barre or chair or broom
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN FOR ALL PRE + POST
Lower Body focus, titch o' Barre +Pilates.
Birther 2nd, 3rd Pre + All Post
diastasis recti safe IF DIRECTIONS ARE FOLLOWED
Equipment:
2 yoga blocks
miniband
tube
barre or chair or broom
MODIFICATIONS/CUES GIVEN FOR 2nd, 3rd PRE + ALL POST
Lower Body focus, titch o' Barre +Pilates.
Birther: 2nd, 3rd Pre + All Post
Equipment:
sm pilates stability ball
1-3lb weights
barre or chair or broom
stool if chair not used
MODIFICATIONS/CUES GIVEN FOR 2nd, 3rd PRE + ALL POST
Lower Body focus, titch o' Barre +Pilates.
Birther: 2nd, 3rd Pre + All Post
Equipment:
theraband
yoga block
gliders
barre or chair or broom
stool if chair not used
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe - watch 101 Breathwork + Abdominal Engagment first.
Equipment:
1-3lb weight
theraband
sm pilates stability ball
yoga block(s)
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-3lb weight
miniband
barre/chair
opt knee pad/folded towel
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe - watch 101 Breathwork + Abdominal Engagment first.
Equipment:
1-3lb weight
theraband
sm pilates stability ball
yoga block(s)
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe - watch 101 Breathwork + Abdominal Engagment first.
Equipment:
1-3lb weight
minibands
yoga block(s)
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-3lb weight
minibands
glider
yoga block(s)
stool
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-3lb weight
miniband
barre/chair
opt knee pad/folded towel
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-3lb weight
2 minibands
yoga block(s)
stool
barre/chair
opt knee pad/folded towel
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-3lb weight
minibands
glider
yoga block(s)
stool
barre/chair
opt knee pad/folded towel
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-3lb weight
miniband
barre/chair
opt knee pad/folded towel
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-3lb weight
miniband
sm pilates stability ball
barre/chair
opt knee pad/folded towel
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-3lb weight
2 minibands
yoga block(s)
stool
barre/chair
opt knee pad/folded towel
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-3lb weight
2 minibands
yoga block(s)
stool
barre/chair
opt knee pad/folded towel
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-3lb weight
miniband
barre/chair
opt knee pad/folded towel
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
theraband
sm pilates stability ball
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-5lb weight
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-3lb weight
miniband
barre/chair
opt knee pad/folded towel
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-5lb weight
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-5lb weight
glider
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-5lb weight
miniband
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun accessing your full ROM
DR safe
Equipment:
1-5lb weight
sm pilates stability ball
opt knee pad/folded towel
barre/chair
CLOSER TO 25MIN
Pilates + Sahrmann sequences focused on lower transverse abdominals for Pre + Post.
Take many breaks + hydrate often, especially if breastfeeding. At least 4 oz, every 15min of movement.
diastasis recti safe
Equipment:
chair
sm pilates stability ball
IN 60 - ADVANCED MOVERS ONLY
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe, if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-3lb weight
miniband
yoga block(s)
stool
barre/chair
opt knee pad/folded towel
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe, if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-3lb weight
2 minibands
yoga block(s)
stool
barre/chair
opt knee pad/folded towel
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe, if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-3lb weight
yoga block(s)
stool
barre/chair
opt knee pad/folded towel
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe - if you know how to manage abdominal pressure: Watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-5lb weight
tube
towel
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe - if you know how to manage abdominal pressure: Watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-5lb weight
miniband
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe - if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-3lb weight
glider
barre/chair
opt knee pad/folded towel
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe - if you know how to manage abdominal pressure: Watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-5lb weight
miniband
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-5lb weight
opt knee pad/folded towel
barre/chair
yoga blocks
lg stability ball
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-5lb weight
miniband
opt knee pad/folded towel
barre/chair
yoga blocks
lg stability ball
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-5lb weight
miniband
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-5lb weight
sm pilates stability ball
miniband
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-5lb weight
miniband
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
theraband
sm pilates stability ball
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-5lb weight
yoga block
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-5lb weight
glider
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-5lb weight
miniband
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Pre 2nd, 3rd + Post 2nd: take breaks as you need
1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever
3rd Post: give ‘er; have fun mindfully accessing your full ROM
DR safe
Equipment:
1-5lb weight
sm pilates stability ball
1lb ankleweights as weights
opt knee pad/folded towel
barre/chair
Low Impact Total Body Barre, LT weights + pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need. Sahrmann + Bird dog instead of back abdominal work.
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low. Sahrmann instead of back abdominal work.
Post 1st: take NUMEROUS BREAKS. BODYWEIGHT ONLY for 4 weeks, after that time, you may incorporate the light resistance props but no hand weights. Do not plie/lunge as low ; hydrate more if breastfeeding.
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT; start to push yourself; hydrate more if breastfeeding
DR safe
Equipment:
1-3lb weights
yoga block
barre/chair
opt knee pad
Low Impact Total Body Barre, LT weights + pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need. Sahrmann + Bird dog instead of back abdominal work.
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low. Sahrmann instead of back abdominal work.
Post 1st: take NUMEROUS BREAKS. BODYWEIGHT ONLY for 4 weeks, after that time, you may incorporate the light resistance props but no hand weights. Do not plie/lunge as low ; hydrate more if breastfeeding.
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT; start to push yourself; hydrate more if breastfeeding
DR safe
Equipment:
sm pilates stability ball
barre/chair
opt knee pad
Low Impact Total Body Barre, LT weights + pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need. Sahrmann + Bird dog instead of back abdominal work.
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low. Sahrmann instead of back abdominal work.
Post 1st: take NUMEROUS BREAKS. BODYWEIGHT ONLY for 4 weeks, after that time, you may incorporate the light resistance props but no hand weights. Do not plie/lunge as low ; hydrate more if breastfeeding.
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT; start to push yourself; hydrate more if breastfeeding
DR safe
Equipment:
theraband
barre/chair
opt knee pad
A must for all humans.
First comes the breath. Then alignment. Then movement.
The foundation of all movement begins with the breath.
PRE 2 3
POST 1 2 3