3RD PRE VIDEOS
3rd trimester prenatal
Expansion + Preparation
3rd Trimester Prenatal
weeks 30-40
(Iyengar timing of trimesters is what I prefer to use for my approach to prenatal body work.)
Complimentary Month Plans: Pre 3rd
*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
Recovery massage series for the back.
Equipment:
2 punktur balls/tennis balls
or foam roller
stool with wall
Flowing healing sequence for anyone who has undergone trauma: miscarriage, abortion, sexual assault, physical assault and/or emotional abuse.
Reconnect + Honour yourself.
DR safe
Equipment:
yoga belt/scarf/theraband
2 yoga blocks
LG stability ball
2 pillows/bolsters
Great for alleviating upper back pain with growing breast tissue.
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 blocks
lg stability ball or stool
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 total body.
Do not go too deeply in Warrior 2.
Think of a demi plie level while engaging all muscles to support - NO BEARING DOWN, STP.
DR safe
Equipment:
just your bod
Stretch + asana series focusing on the glute maximus, medial + minimus. This is a must for anyone who does barre, runs or cycles.
DR safe
Equipment:
sm pilates stability ball or sm pillow or yoga block
Flowing stretching series with asanas.
DR safe
Equipment:
2 yoga blocks
sm pilates stability ball
2 bolsters
Flowing total body series of ballet, contemporary + asanas.
DR safe
Equipment:
2 yoga blocks
Stretching + Asana series created for Post 1, but wonderful for all bodies at all times, including Pre 2 3.
DR safe.
Equipment:
opt yoga blocks
2 bolsters for sivasana
Stretching series with a barre.
DR safe
Equipment:
barre or chair or bed or countertop
Stretching sequence including asanas for the total body.
Be mindful of not going too deep as you will be more flexible, due to the relaxin in your body.
diastasis recti
Equipment:
just your bod
opt yoga block
opt yoga belt
MODIFICATIONS/CUES GIVEN
Flowing asana series to activate the parasympathetic nervous system to allow for a wonderful sleep.
Equipment:
bolster + blanket or 2 pillow + blanket
2 yoga blocks
Sequence for 3rd Pre to begin 4 weeks prior to delivery.
4 weeks prior to delivery date ONLY
Equipment:
LG stability ball
Mine is 65 cm; I am 5'5"/32" inseam.
Flowing Asana + Stretch Series for the Glutes.
Equipment:
just your bod ; )
Flowing asana series to aid a prematurely dilated cervix.
diastasis recti safe
Equipment:
strap or belt or theraband
2 yoga blocks
*20+ weeks Pre: 2 bolsters or pillows
Stretching sequence to lengthen Hamstring Group.
Great for spinners, runners and honestly every human ; )
Be mindful if you have SPD (symphysis pubis disorder)
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 super sensitive right now.
diastasis recti safe
Equipment:
punkter balls or tennis balls or golf balls
MODIFICATIONS/CUES GIVEN
Flowing sequence of inversions to realign organs (specifically the uterus), headache relief + mental exhaustion.
Equipment:
2 sturdy chairs
2 folded blankets
strap
bolster or pillow
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
MODIFICATIONS/CUES GIVEN
Flowing Sequence for the entire body.
Honestly, great for any human at any time. Good choice for a tapering or a 'rest day'.
diastasis recti safe
Equipment:
yoga block
bolster or pillows - Pre 3rd
Flowing sequence to wake up a foggy brain.
Watch 101 Headstands prior to doing.
If you have never done headstands in your life, now is not the time to incorporate on your own.
STOP DOING ONCE YOU ARE 8 WEEKS FROM DUE DATE. BUT, if baby is breech, do a headstand to help turn them around ; )
diastasis recti safe
Equipment:
yoga mat
wall or sturdy cabinet/fridge
*Closer to 15min - sorry, not sorry ; ).
A must watch for EVERYONE.
First comes the breath. Then Alignment. Then Movement.
But the foundation of body physical health is the breath.
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
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
Sahrmann abdominal series for Pre 2nd + 3rd.
DR safe
Equipment:
LG stability ball
sm pilates stability ball
Abdominal sequence focused on traverse abdominal rehabilitation post delivery. Caesarean + diastasis recti + pregnancy MUST.
Great for anyone desiring to take the work deeper.
Do this leaning against a LG stability ball against a wall; lengthen the leg out on the ground in front of you instead of in the air. Can also do seated on a couch.
diastasis recti safe
Equipment:
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:
LG stability ball
MODIFICATIONS/CUES GIVEN
Flowing barre series focused on the core: Trans Abs, Internal + External Obliques, Multifidis + Erector Spinae.
diastasis recti safe
Equipment:
yoga block
barre or chair or broom
NO DIASTASIS RECTI ONLY
Targeted sequence: Trans Abs, Multifidis, Spinae Erector, Psoas, Internal + External Obliques.
Equipment:
3 yoga blocks
MODIFICATIONS/CUES GIVEN
Focused abdominal sequence to aid those with back pain from mal-engagement.
diastasis recti safe
Do not do this video if you feel uncomfortable on your back. I was a high risk pregnancy due to my age (44yrs old), so I wholy support doing whatever aids your mental health.xx
Equipment:
sm pilates stability ball
UPPER BODY
Upper body series that can be done with or without equipment.
DR safe
Equipment:
sm pilates stability ball
light - medium tension miniband
Gentle flowing targetted series for: bis, delts, teres, lats + tris.
diastasis recti safe
Equipment:
just your bod
Targetted arm series to the beat: bis, delts, tris, erector spinae + lil’ lat work.
DR safe
Equipment:
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 quick weight circuit for the bis + delts.
DR safe
Equipment:
1-5lb weights
5-20lb dumbbell
Targetted arm series to the beat: bis, delts, tris, erector spinae + lil’ lat work.
DR safe
Equipment:
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:
1lb weights
2lb weights
3lb weights
MODIFICATIONS/CUES GIVEN
Barre arms series targeting: biceps, deltoids, lats, teres, rhomboids + triceps.
diastasis recti safe
Equipment:
1-5lb weights
Targeted flowing sequence for the arms (mainly): biceps, deltoids, major + minor rhomboids + triceps.
Equipment:
miniband
or theraband or tube
opt wrist weights
opt lt weights
Focused weightless arms series: biceps, deltoids + triceps.
diastasis recti safe
Equipment:
just your bod ; )
Focused series: biceps, triceps, trans abs, int + ext obliques.
diastasis recti safe
Equipment:
miniband
1-5lb weights
stool or chair or bench
Targeted sculpting series for 360o Torso work: Major + Minor pecs, Major + Minor Rhomboids, Trapezius, Lats, Erector Spinae, Trans Abs + Multifidus.
diastasis recti safe
Equipment:
theraband
1-5lb weights
*CHISEL: 1-5lb weights + 5-8lb dumbbells
Barre arms series targeting: biceps, deltoids, lats, pectorals, rhomboids + triceps.
diastasis recti safe
Equipment:
1-5lb weights
Targeted sequence for arms: biceps, deltoids + triceps.
Equipment:
sm pilates stability ball
1-5lb weights
Focused Arms workout with miniband: Bis, Tris + Delts.
Equipment:
miniband
Quick + Focused sequence for the biceps, delts + triceps just using a theraband.
Equipment:
theraband
Arm Work with a Classical Ballet flavour. *Closer to 20min.
diastasis recti safe
Equipment:
just bod
Heavy Weight series for the biceps and deltoids.
DR safe
Equipment:
1-8lb dumbbell
Targetted quick weight circuit for the bis + delts.
DR safe
Equipment:
1-5lb weights
5-8lb dumbbell
Focused arms workout: biceps, deltoids + triceps.
Equipment:
1-5lb weights
5-8lb dumbbell
LOWER BODY
Targetted barre sequence for the legs, glutes, TAs + OBs.
DR safe
Equipment:
barre/chair/broom
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 Max heartrate. Hydrate.
Watch leg level because the hormone relaxin is HIGH in your body - lower is safer to build strength.
Keep leg lower if PSD/SPD is an issue.
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 PSD.
diastasis recti safe
Equipment:
barre/chair/broom
Slow series for the adductors + abductors.
DR safe
Equipment:
just your bod
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.
Watch lifting your leg high; keep it lower esp if you have PSD.
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. Plus, relaxin is coursing 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:
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:
tube
MODIFICATIONS/CUES GIVEN
Flowing barre sequence targeting the glutes: Maximus, Medial, Minimus + Piriformis.
diastasis recti safe
Equipment:
sm pilates stability ball
barre or chair or broom
Targeted flowing barre series: Adductors, Abductors, HG, Sartorius, Quads, 3 Glutes, Trans Abs, Int + Ext Obliques + Psoas.
diastasis recti safe
Equipment:
barre or chair or broom
opt ankle weights
MODIFICATIONS/CUES GIVEN
Targeted sequence: Adductors, Abductors, Trans Abs, Glutes + HG.
diastasis recti safe
Equipment:
miniband
Targeted series: Glute Max, Glute Min, Medial Glute, Trans Abs, Int + External Obliques, Spinae Erectors + Multifidis.
diastasis recti safe
Equipment:
just your bod ; )
Focused sequence: Quadriceps, Trans Abs, Int + Ext Obliques.
diastasis recti safe
Equipment:
gliders
stool or chair
IN 10 HG + CORE 08.03.21
diastasis recti safe
Equipment:
theraband
sm pilates stability ball
Lower Body sequence using Magic Circle: HG, Glutes, Adductors, Gastrocemius + Trans Abs.
diastasis recti safe
Equipment:
stool or chair or wall
yoga block or pillow
magic circle or sm pilates stability ball
Targeted Glute series.
diastasis recti safe
Equipment:
tube
miniband
sturdy surface to pull on
shot pre-pregnancy ;)
MODIFICATIONS/CUES GIVEN
Focused leg + ab barre series: Quads, HG, Gastrocemius, 3 Glutes, Trans Abs + Obliques.
diastasis recti safe
Equipment:
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:
miniband
MODIFICATIONS/CUES GIVEN
Targeted Legs + Glutes Sequence.
diastasis recti safe
Equipment:
just bod
MODIFICATIONS/CUES GIVEN
Quick + Focused sequence for the quads, hamstring group + all 3 glutes.
diastasis recti safe
Equipment:
miniband
chair or stool
MODIFICATIONS/CUES GIVEN
Hip Strengthening Sequence: Piriformis, 3 Glutes, Psoas, Hamstring Group, Abductors, IT Band + Trans Abs.
diastasis recti safe
Equipment:
miniband
Weighted slow series for the entire lower body.
DR safe
Equipment:
5-10lbs MAX dumbbells
chair against a wall
yoga block
Focused series all about that booty: Glute Maximus, Glute Minimus, Medial Glute + Piriformis
diastasis recti safe
Equipment:
1-5lb dumbbell
Targeted circuit focusing on : 3 Glutes, HG, Gastrocemius, Soleus, Abductors.
diastasis recti safe
Equipment:
5lb dumbbells
miniband
stool or chair
TOTAL BODY
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.
Watch your MAX HR.
DR safe - if you know how to manage abdominal pressure. Watch 101 on Breathwork and Abdominal Engagement.
Equipment:
LG stability ball
Flowing sequence.
Watch your MAX HR.
DR safe: if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-3lb weights or just your body
Flowing Barre sequence.
Watch your MAX HR.
DR safe
Equipment:
1-3lb weights
barre/chair
Flowing Barre series for the entire body.
Be mindful not to plie too deeply or lean over too far.
DR safe
Equipment:
barre/chair
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:
1-5lb weights
barre or chair or broom
IN 10 PILATES MAGIC CIRCLE 08.02.21
diastasis recti safe
Equipment:
magic circle
or stability ball
Jam packed Barre sequence for the total body.
diastasis recti safe
Equipment:
sm pilates stability ball
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:
1-5lb weights
barre or chair or broom
MODIFICATIONS/CUES GIVEN
Focused upper + lower body workout: glutes, pectorals, biceps + triceps.
diastasis recti safe
Equipment:
miniband
stool
1-5lb weights
LG stability ball
Targetted sequence for Rhomboids, Biceps + Legs.
diastasis recti safe
Equipment:
1-5lb weights
NO ANKLEWEIGHTS
MODIFICATIONS/CUES GIVEN
Focused circuit for the Office. Total Body Bodyweight Circuit.
diastasis recti safe
Equipment:
desk
stool or chair
Targeted workout for Hamstring group + Deltoids.
Equipment:
1-5lb weights
MODIFICATIONS/CUES GIVEN
Total body 'barre'-less sequence., but please use a chair.
diastasis recti safe
Equipment:
1-5lb weights
a block or big book
Total Body sequence with Heavy weights + a barre.
Pre 3: watch MAX HR. 8lbs MAX
DR safe
Equipment:
barre/chair
5-8lb pair of dumbbells
Total Body Circuit
Pre 3: watch MAX HR. 8lbs MAX
DR safe
Equipment:
lg stability ball or stool/chair
barre
5-8lb pair of dumbbells
Total Body Circuit
Pre 2: watch MAX HR. 8lbs MAX
DR safe
Equipment:
lg stability ball or stool/chair
5-8lb pair of dumbbells
Timed Total Body Circuit. Good ol' weightlifting with a touch o' barre work.
8LB MAX
diastasis recti safe
Equipment:
2lb weights
1-5lb weights
5-8lb dumbbells
miniband
stool or chair
Targeted series: Biceps, Triceps, Pectorals, 3 Glutes, Trans Abs, Int + Ext Obliques, Multifidis + Spinae Erector.
diastasis recti safe
Equipment:
3 yoga blocks or big heavy books
1-5lb weights
opt 8lb dumbbells
Target weight resistance series for Biceps + Glutes.
8lbs max
Equipment:
1-5lb weights
5-8lb dumbbells
Targetted weight resistance circuit for the entire body.
8LBS max
diastasis recti safe
Equipment:
5-8lb dumbbells
gliders
stool or chair
Target weight resistance series for Quads + Triceps.
8LBS max 3rd
Equipment:
5-8lb dumbbells
*secondary lighter set if wanted
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
DO NOT DO BARRE-LESS .
USE A CHAIR FOR SUPPORT, IF YOU CHOOSE TO DO CHISEL.
MODIFICATIONS/CUES GIVEN
Total Body 'Barre', Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: 8lbs max
3RD Post: slowly increase your weight
DR safe - if abdominal pressure managed properly (watch 101 Breathwork + Abdominal Engagement)
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
barre/chair
PRE: stool/chair + LG stability ball
MODIFICATIONS/CUES GIVEN
Total Body 'Barre', Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: 8lbs max
3RD Post: slowly increase your weight
DR safe - if abdominal pressure managed properly (watch 101 Breathwork + Abdominal Engagement)
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
barre/chair
PRE: stool/chair + LG stability ball
MODIFICATIONS/CUES GIVEN
Total Body 'Barre', Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: 8lbs max
3RD Post: slowly increase your weight
DR safe - if abdominal pressure managed properly (watch 101 Breathwork + Abdominal Engagement)
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
barre/chair
PRE: stool/chair + LG stability ball
MODIFICATIONS/CUES GIVEN
Total Body 'Barre', Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: 8lbs max
3RD Post: slowly increase your weight
DR safe - if abdominal pressure managed properly (watch 101 Breathwork + Abdominal Engagement)
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
barre/chair
PRE: stool/chair + LG stability ball
MODIFICATIONS/CUES GIVEN
Total Body 'Barre', Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: use a chair + 8lbs max
3RD Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
miniband
barre/chair
PRE: stool/chair + LG stability ball
MODIFICATIONS/CUES GIVEN
Total Body 'Barre', Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
miniband
barre/chair
PRE: stool/chair + LG stability ball
MODIFICATIONS/CUES GIVEN
Total Body 'Barre', Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
yoga blocks
chair/lg ball
sm pilates stability ball
barre
MODIFICATIONS/CUES GIVEN
Total Body 'Barre', Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
1-3lb weights
barre
MODIFICATIONS/CUES GIVEN
Total Body 'Barre', Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
miniband
barre/chair
PRE: stool/chair + LG stability ball
MODIFICATIONS/CUES GIVEN
Total Body 'Barre', Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
miniband
barre/chair
PRE: stool/chair + LG stability ball
MODIFICATIONS/CUES GIVEN
Total Body 'Barre', Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
yoga block
sm pilates stability ball
1-3lb weights
stool
barre/chair
MODIFICATIONS/CUES GIVEN
Total Body 'Barre', Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
1-3lb weights
barre
MODIFICATIONS/CUES GIVEN
Total Body 'Barre', Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
1-3lb weights
barre
MODIFICATIONS/CUES GIVEN
Total Body 'Barre', Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
1-3lb weights
barre
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
1-3lb weights
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
1-5lb weights
theraband
opt knee pad
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
1-5lb weights
opt knee pad
Made with you all in mind ; ).
PRE 2 3 + POST 2: 8lbs max
3rd Post: slowly increase your weight
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
1-5lb weights
sm pilates stability ball
opt knee pad
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
DR safe
Equipment:
1-5lb weights
5-8lb dumbbell *20LB for POST 3
tube
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
diastasis recti safe
Equipment:
1-5lb weights
5-20lb dumbbells
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
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
Pre 3rd: take many breaks to sit down for blood pressure, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many start to push yourself; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT
diastasis recti safe
Equipment:
1-5lb weights
sm pilates stability ball
glider
barre or chair or broom
opt knee pad
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
Pre 3rd: take many breaks to sit down for blood pressure, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many start to push yourself; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT
diastasis recti safe
Equipment:
1-5lb weights
sm pilates stability ball
glider
barre or chair or broom
opt knee pad
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
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 start to push yourself; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT;
diastasis recti safe
Equipment:
1-3lb weights
gliders
theraband
barre
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
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 start to push yourself; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT;
diastasis recti safe
Equipment:
1-3lb weights
gliders
sm pilates stability ball
yoga block
barre
Created for Prenatal + Post Partum birthers.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
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 start to push yourself; hydrate more if breastfeeding
Post 3rd: move as you wish exploring your full ROM
DR safe
Equipment:
sm pilates stability ball
1-5lb weights
gliders
barre/chair/broom
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
Pre 3rd: take many breaks to sit down for blood pressure, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many start to push yourself; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT
diastasis recti safe
Equiptment:
1-5lb weights
sm pilates stability ball
barre or chair or broom
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
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 start to push yourself; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT
diastasis recti safe
Equipment:
1-5lb weights
theraband
gliders
barre or chair or broom
opt ankleweights
MODIFICATIONS/CUES GIVEN FOR PRE 2nd, 3rd + POST 2nd, 3rd
Total Body Barre, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - 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
Equiptment:
1-5lb weights
miniband
barre or chair or broom
opt ankleweights
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - 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
Equiptment:
1-5lb weights
miniband
theraband
glider
barre or chair or broom
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - 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
Equiptment:
1-5lb weights
miniband
barre or chair
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - 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
Equiptment:
1-5lb weights
LX + Med minibands
gliders
barre or chair or broom
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - 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
Equiptment:
1-5lb weights
gliders
miniband
yoga block or book
barre or chair or broom
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - 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
Equiptment:
1-5lb weights
miniband
barre/chair
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - 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
Equiptment:
1-5lb weights
theraband
sm pilates stability ball
barre
Flowing healing sequence for anyone who has undergone trauma: miscarriage, abortion, sexual assault, physical assault and/or emotional abuse.
Reconnect + Honour yourself.
DR safe
Equipment:
yoga belt/scarf/theraband
2 yoga blocks
LG stability ball
2 pillows/bolsters
Flowing total body sequences of Ballet, Contemporary + Asanas.
DR safe
Equipment:
2 yoga blocks
2 bolsters
Total body stretching sequence, including asanas + eldoa.
DR safe
Equipment:
yoga block(s)
CLOSER TO 25MIN
Pilates + Sahrmann sequences focused on lower transverse abdominals for Pre + Post.
Use a LG stability ball - do not lie on back for a long time.
diastasis recti safe
Equipment:
chair
sm pilates stability ball
LG stability ball
Total Body Barre Circuit. Combination of Barre Work + Weight Resistance.
Take breaks + hydrate often - 4oz every 15min, at least.
diastasis recti safe
Equipment:
glider
1-5lbs weights
5-8lb dumbbells
theraband
barre or chair
Total Body Barre Circuit. Combination of Barre Work + Weight Resistance.
Take many breaks + hydrate often.
8lbs max
diastasis recti safe
Equipment:
1-5lbs weights
5-8lb dumbbells
theraband
barre or chair or broom
Total Body Barre Circuit. Combination of Barre Work + Weight Resistance.
Take many breaks + hydrate often.
8lbs max
diastasis recti safe
Equipment:
1-5lbs weights
5-8lb dumbbells
miniband
barre or chair or broom
IN 60
MODIFICATIONS/CUES GIVEN FOR
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 to push yourself; hydrate more if breastfeeding
diastasis recti safe: if you know how to manage abdominal pressure - watch 101 BREATHWORK + ABDOMINAL ENGAGEMENT.
Equipment:
theraband
yoga block
barre or chair or broom
MODIFICATIONS/CUES GIVEN FOR
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 to push yourself; hydrate more if breastfeeding
diastasis recti safe: if you know how to manage abdominal pressure - watch 101 BREATHWORK + ABDOMINAL ENGAGEMENT.
Equipment:
miniband
yoga block
barre or chair or broom
MODIFICATIONS/CUES GIVEN FOR
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 to push yourself; hydrate more if breastfeeding
diastasis recti safe
Equipment:
miniband
yoga block
barre or chair or broom
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 to push yourself; hydrate more if breastfeeding
diastasis recti safe
Equipment:
tube
sm pilates stability ball
barre or chair or broom
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 to push yourself; hydrate more if breastfeeding
diastasis recti safe
Equipment:
miniband
sm pilates stability ball
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 to push yourself; hydrate more if breastfeeding
diastasis recti safe
Equipment:
sm pilates stability ball
theraband
barre or chair or broom
opt ankle weights
PLAYLIST
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:
barre or chair or broom
gliders
miniband
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 IF DIRECTIONS ARE FOLLOWED
Equipment:
2 yoga blocks
miniband
tube
barre or chair or broom
opt ankle weights
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 to push yourself; hydrate more if breastfeeding
Equipment:
sm pilates stability ball
glider
lt weight
barre or chair or broom
MODIFICATIONS/CUES GIVEN FOR 2nd, 3rd PRE + All POST
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 start to push yourself; hydrate more if breastfeeding
diastasis recti safe
Equipment:
miniband
tube
sm pilates stability ball
stool
barre or chair or broom
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 start to push yourself; hydrate more if breastfeeding
diastasis recti safe
Equipment:
theraband
yoga block
gliders
barre or chair or broom
stool if chair not used
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 to push yourself; hydrate more if breastfeeding
diastasis recti safe
Equipment:
miniband
tube
barre or chair or broom
MODIFICATIONS/CUES GIVEN FOR
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 to push yourself; hydrate more if breastfeedingdiastasis recti safe
Equipment:
miniband
yoga block or big book
barre or chair or broom
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 to push yourself; hydrate more if breastfeeding
diastasis recti safe
Equipment:
tube
yoga block
barre or chair or broom
DO NOT DO BARRE-LESS.
IF YOU CHOOSE TO DO CHISEL, USE A CHAIR FOR SUPPORT.
MODIFICATIONS/CUES GIVEN
Total Body Barre, Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks
DR safe
Equipment:
5-8lb dumbbells *POST 3 20lb MAX
tricep weight
miniband
barre
opt knee pad
barre/chair
MODIFICATIONS/CUES GIVEN
Total Body Barre, Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks
DR safe
Equipment:
5-8lb dumbbells *POST 3 20lb MAX
tricep weight
miniband
barre
opt knee pad
barre/chair
MODIFICATIONS/CUES GIVEN
Total Body Barre, Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbells *POST 3 20lb MAX
tricep weight
barre
opt knee pad
barre/chair
MODIFICATIONS/CUES GIVEN
Total Body Barre, Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbells *POST 3 20lb MAX
tricep weight
sm pilates stability ball
barre
opt knee pad
MODIFICATIONS/CUES GIVEN
Total Body Barre, Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbells *POST 3 20lb MAX
tricep weight
sm pilates stability ball
barre
opt knee pad
MODIFICATIONS/CUES GIVEN
Total Body Barre, Heavy + LT Resistance Work + Pilates.
ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
sm pilates stability ball
barre
opt knee pad
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
Hydrate - 4oz every 15min movement, at least.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
diastasis recti safe
Equipment:
1-5lb weights
5-20lb dumbbells
tube
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
Hydrate - 4oz every 15min movement, at least.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
diastasis recti safe
Equipment:
1-5lb weights
5-20lb dumbbells
yoga block or book
spotify stops functioning at end of class: apologies
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
Hydrate - 4oz every 15min movement, at least.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
diastasis recti safe
Equipment:
1-5lb weights
5-20lb dumbbells
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
Hydrate - 4oz every 15min movement, at least.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
diastasis recti safe
Equipment:
1-5lb weights
5-20lb dumbbell
tube
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
Hydrate - 4oz every 15min movement, at least.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
diastasis recti safe
Equipment:
miniband
1-5lb weights
5-20lb dumbbells
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
Hydrate - 4oz every 15min movement, at least.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
diastasis recti safe
Equipment:
1-5lb weights
5-20lb dumbbell
theraband
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
Hydrate - 4oz every 15min movement, at least.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
diastasis recti safe
Equipment:
1-5lb weights
5-20lb dumbbell
sm pilates stability ball
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
diastasis recti safe
Equipment:
1-5lb weights
5-20lb dumbbell
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
diastasis recti safe
Equipment:
miniband
1-5lb weights
5-20lb dumbbell
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
Total Body Barre, LIIT, LT Resistance Work + Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low. WATCH YOUR MAX HR.
Post 2nd: take many start to push yourself; hydrate more if breastfeeding
Post 3rd: have fun mindfully exploring your full ROM ; )
DR safe
Equipment:
1-5lb weights
sm stability ball
glider
barre/chair
opt knee pad
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
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 start to push yourself; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT;
DR safe
Equipment:
1-5lb weights
yoga block/heavy book
miniband
opt knee pad
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
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 start to push yourself; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT;
DR safe
Equipment:
1-5lb weights
gliders
miniband
opt knee pad
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
Pre 3rd: take many breaks - standing too long is hard for your heart. Do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many start to push yourself; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT;
DR safe
Equipment:
1-5lb weights
gliders
miniband
barre or chair or broom
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - 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
DO NOT DO HIIT SECTIONS - TAKE BREAKS WHEN KSENIA VERBALLY GUIDES.
DO BIRDDOG + SAHRMANN 1 + 2 IF PLANKS NO LONGER WORK FOR YOUR BODY/BUMP.
Equiptment:
1-5lb weights
miniband
gliders
barre
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - 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
Equiptment:
1-5lb weights
theraband
sm pilates stability ball
barre
MODIFICATION/CUES GIVEN .
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - 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
Equiptment:
1-5lb weights
gliders
barre
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - 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
Equiptment:
1-5lb weights
miniband
barre/chair
PLAYLIST
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - 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
Equiptment:
1-5lb weights
theraband
gliders
barre/chair
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - 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
Watch 101 Sahrmann Before.
Equipment:
1-5lb weights
barre
Total Body Barre, LIIT, LT Resistance Werq + Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd, 3rd Post: enjoy!
diastasis recti safe
Equipment:
1-5lb weights
miniband
sm pilates stability ball
barre/chair
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