PRENATAL + POST PARTUM
IN 10
QUICK + DIRTY.
To ensure safety, it is always best to go to your specific trimester page.
ALLONGE
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
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.
DR safe
Equipment:
opt lg stability ball
Gentle stretching + asana series for psoas.
After 24 weeks, do not go too deeply.
DR safe
Equipment:
just your bod
Gentle stretching + asana series for the total body.
After 24 weeks, do not go too deeply in Warrior 2.
Think of a demi plie + all your muscles pulling into your mid-line for support.
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
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 FOR 2ND, 3RD PRE + ALL POST.
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
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 ; )
3rd Pre be mindful if you have SPD (symphysis pubis disorder)
diastasis recti safe
Equipment:
belt/strap/theraband
yoga block
Stretching series to encourage length in Psoas + HG to attain 3 splits. With time ; ).
Be mindful as Relaxin is in your body making you more flexible.
diastasis recti safe
Equipment:
just your bod
Focused sequence on releasing full body tension by massaging the feet.
*diastasis recti safe*
Equipment:
punkter balls or tennis balls or golf balls
MODIFICATIONS/CUES GIVEN FOR ALL PRE + POST
Flowing sequence of inversions to realign organs (specifically the uterus), headache relief + mental exhaustion.
Watch headstand 101 prior to doing this video. If you have never done a headstand in your life, now is not the time.
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 FOR PRE 2ND, 3RD + ALL POST.
Flowing quick sequence for the office to ease tension and imbalance caused from too much desk work.
Equipment:
office
chair
MODIFICATIONS/CUES GIVEN FOR PRE 2ND, 3RD TRI + POST 2ND, 3RD TRI ONLY.
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
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 ; ).
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
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
opt 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
pillow
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
Flowing stretching sequence of movements including asanas.
Be mindful if you are breastfeeding as your body may be coursing with Relaxin and making you more flexible than usual - do not go as deep + move slowly with connection.
Equipment:
pillow
yoga block
Flowing stretching sequence of movements including asanas.
Be mindful if you are breastfeeding as your body may be coursing with Relaxin and making you more flexible than usual - do not go as deep + move slowly with connection.
Equipment:
yoga block
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.
Breastfeeding: be mindful as Relaxin will be present for as long as you breastfeed.
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 2 breastfeeders: do not go too deeply.
DR safe
Equipment:
opt 2 yoga blocks
opt bolster or LG pillows
Gentle stretching + asana series for the glutes, IT band + Psoas.
If you are breastfeeding, please go slowly and not as deep.
DR safe
Equipment:
2 yoga blocks
Gentle stretching + asana series for the psoas.
If you are breastfeeding, do not go too deeply.
DR safe
Equipment:
just your bod
Gentle stretching + asana series for the total body.
If you are breastfeeding, do not go too deeply in Warriour 2. Think of all your muscles pulling into your mid-line.
DR safe
Equipment:
just your bod
Flowing stretching series with asanas.
DR safe
Equipment:
2 yoga blocks
2 bolsters
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
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 if you are breastfeeding 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
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
Stretching sequence to lengthen Hamstring Group.
Great for spinners, runners and honestly every human ; )
diastasis recti safe
Equipment:
belt/strap/theraband
yoga block
Focused series on the glutes.
Do not go as deep due to relaxin still in your body, especially if you are breastfeeding.
diastasis recti safe
Equipment:
tube
miniband
sturdy surface to pull on
shot pre-pregnancy ; )
Focused sequence on releasing full body tension by massaging the feet.
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
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
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
pillow
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
Flowing stretching sequence of movements including asanas.
Be mindful if you are breastfeeding as your body still have the hormone Relaxin and making you more flexible than usual - do not go as deep + move slowly with connection.
Equipment:
pillow
yoga block
Flowing stretching sequence of movements including asanas.
Be mindful if you are breastfeeding as your body still have the hormone Relaxin and making you more flexible than usual - do not go as deep + move slowly with connection.
Equipment:
yoga block
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.
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 3: explore your full ROM gently.
DR safe
Equipment:
opt 2 yoga blocks
opt bolster or LG pillows
Gentle stretching + asana series for the glutes, IT band + Psoas.
If you are breastfeeding, do not go too deeply.
DR safe
Equipment:
2 yoga blocks
Gentle stretching + asana series for the psoas.
If you are breastfeeding, do not go too deeply.
DR safe
Equipment:
just your bod
Gentle stretching + asana series for the total body.
Do not go too deeply in Warrior 2 - think of a demi plie type of level.
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
2 bolsters
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
Stretching series with a barre.
DR safe
Equipment:
barre or chair or bed or countertop
Stretching sequence including asanas for the total 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
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
Stretching sequence to lengthen Hamstring Group.
Great for spinners, runners and honestly every human ; )
diastasis recti safe
Equipment:
belt/strap/theraband
yoga block
Stretching series to encourage length in Psoas + HG to attain 3 splits. With time ; ).
Be mindful as Relaxin is in your body making you more flexible, if you are breastfeeding.
diastasis recti safe
Equipment:
just your bod
Focused series on the glutes.
Do not go as deep due to relaxin still in your body, if you are breastfeeding.
diastasis recti safe
Equipment:
tube
miniband
sturdy surface to pull on
shot pre-pregnancy ; )
CLASSIQUE
Flowing total body series of ballet, contemporary + asanas.
DR safe
Equipment:
2 yoga blocks
Flowing total body series of ballet, contemporary + asanas.
DR safe
Equipment:
yoga blocks
Flowing musically driven stretching series for the entire body.
Pre 2 + Post 2 3
DR safe
Equipment:
just your bod
opt yoga blocks
No Diastasis Recti ONLY.
Mini Classique. Flowing sequences for rejuvenation + restoration.
PRE 2
POST 3
Equipment:
just your bod
*closer to 20 minutes in length
Flowing total body series of ballet, contemporary + asanas.
PRE 2 3
POST 2
DR safe
Equipment:
2 yoga blocks
Flowing musically driven stretching series for the entire body.
Pre 2 + Post 2 3
DR safe
Equipment:
just your bod
opt yoga blocks
Flowing total body series of ballet, contemporary + asanas.
PRE 2
POST 3
DR safe
Equipment:
2 yoga blocks
Flowing total body series of ballet, contemporary + asanas.
PRE 2 3
POST 2 3
DR safe
Equipment:
2 yoga blocks
Flowing musically driven stretching series for the entire body.
Pre 2 + Post 2 3
DR safe
Equipment:
just your bod
opt yoga blocks
No Diastasis Recti ONLY.
Mini Classique. Flowing sequences for rejuvenation + restoration.
PRE 2
POST 3
Equipment:
just your bod
*closer to 20 minutes in length
CORE
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
Continuing rehabilitation for the abdominals, specifically for PRE 2nd + POST 2nd .
Wonderful work to do for anyone wanting to reconnect with their transverse abdominals who is not pregnant.
Not recommended Post 1st or Pre 3rd.
DR safe
Equipment:
barre/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.
diastasis recti safe
Equipment:
just your bod
Tranverse Abdominal series for anyone with back pain, reconnecting with the trans abs, 2nd + 3rd Pre + All Post Partum.
Watch 101 SAHRMANN prior to doing.
diastasis recti safe
Equipment:
20+ weeks - LG stability ball
MODIFICATIONS/CUES FOR 2ND PRE
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
Sequence all about the ISS - Trans Abs, Multifidis, Int Obliques, Ext Obliques, Intercostals, Erector Spinae + Rectus Abs.
listen to body
Equipment:
just your bod ; )
Targeted standing series of advanced abdominal work + back extensors: trans, internal obliques, external obliques, erector spinae + multifidus.
20+ week Pre: use a chair or a wall for balance
diastasis recti safe
Equipment:
just your bod
your smile :)
MODIFICATIONS/CUES GIVEN FOR 2ND PRE
Focused abdominal sequence to aid those with back pain from mal-engagement.
diastasis recti safe
Equipment:
sm pilates stability ball
MODIFICATIONS GIVEN FOR 2ND PRE
Focused abdominal sequence.
diastasis recti safe
Equipment:
stool or chair
opt mini pilates stability ball
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
For POST PARTUM Birthers:
your section is now listed in sequentional order.
this will rehabilitate your abdominals + your mind to strengthen to optimum levels for your body.
Along with a healthy dose of time + self grace.
Do not move forward until you master the previous video.
start at 1.
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
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 which is still relevant and useful for 2ndTri Post.
DR safe
Equipment:
just your bod
Abdominal sequence focused on traverse abdominal rehabilitation post delivery. Caesarean, diastasis recti, hysterectomy, abdominal surgery + PP MUST.
Great for anyone desiring to take the work deeper.
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
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:
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
Continuing rehabilitation for the abdominals, specifically for PRE 2nd + POST 2nd .
Wonderful work to do for anyone wanting to reconnect with their transverse abdominals who is not pregnant.
Not recommended Post 1st or Pre 3rd.
DR safe
Equipment:
barre/chair
Continuing rehabilitation for the abdominals, specifically for PP 2nd + 3rd. Wonderful work to do for anyone not pregnant wanting to reconnect with their abdominals.
Equipment:
sm pilates stability ball
Deep transverse abdominal rehabilitation.
Created for PP 1 but great for all PP and non-birthing humxns.
DR safe.
Equipment:
just your bod
Continuing rehabilitation for the abdominals, specifically for PP 2nd + 3rd.
Wonderful work to do for anyone not pregnant wanting to reconnect with their abdominals - NOT RECOMMENDED FOR POST 1ST.
Equipment:
sm pilates stability ball
MODIFICATIONS GIVEN
Focused abdominal sequence.
diastasis recti safe
Equipment:
stool or chair
opt mini pilates stability ball
MODIFICATIONS/CUES GIVEN
Focused abdominal sequence to aid those with back pain from mal-engagement.
diastasis recti safe
Equipment:
sm pilates 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
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 which is still relevant and useful for 3rd Tri Post.
DR safe
Equipment:
just your bod
Abdominal sequence focused on traverse abdominal rehabilitation post delivery. Caesarean, diastasis recti, hysterectomy, abdominal surgery + PP MUST.
Great for anyone desiring to take the work deeper.
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
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:
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
Continuing rehabilitation for the abdominals, specifically for PRE 2nd + POST 2nd .
Wonderful work to do for anyone wanting to reconnect with their transverse abdominals who is not pregnant.
Not recommended Post 1st or Pre 3rd.
DR safe
Equipment:
barre/chair
Continuing rehabilitation for the abdominals, specifically for PP 2nd + 3rd. Wonderful work to do for anyone not pregnant wanting to reconnect with their abdominals.
Equipment:
sm pilates stability ball
Deep transverse abdominal rehabilitation.
Created for PP 1 but great for all PP and non-birthing humxns.
DR safe.
Equipment:
just your bod
Continuing rehabilitation for the abdominals, specifically for PP 2nd + 3rd.
Wonderful work to do for anyone not pregnant wanting to reconnect with their abdominals - NOT RECOMMENDED FOR POST 1ST.
Equipment:
sm pilates stability ball
MODIFICATIONS/CUES GIVEN
Focused abdominal sequence to aid those with back pain from mal-engagement.
diastasis recti safe
Equipment:
sm pilates 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
MODIFICATIONS GIVEN
Focused abdominal sequence.
diastasis recti safe
Equipment:
stool or chair
opt mini pilates stability ball
Targeted standing series of advanced abdominal work + back extensors: trans, internal obliques, external obliques, erector spinae + multifidus.
use a chair or a wall for balance
diastasis recti safe
Equipment:
just your bod
your smile :)
NO DIASTASIS RECTI ONLY
Targeted sequence: Trans Abs, Multifidis, Spinae Erector, Psoas, Internal + External Obliques.
Equipment:
3 yoga blocks
Sequence all about the ISS - Trans Abs, Multifidis, Int Obliques, Ext Obliques, Intercostals, Erector Spinae + Rectus Abs.
listen to body
Equipment:
just your bod ; )
DO NOT ATTEMPT UNTIL YOU HAVE WORKED THROUGH THE ENTIRE PROGRESSION, STARTING AT VIDEO 1.
Flowing abdominal series.
DR safe - follow verbal directions.
Equipment:
just your bod
Flowing Abdominal series.
Can be DR safe, but only if you know how to manage abdominal pressure. Watch 101 Breathwork + Abdominal Engagement first. If unsure, do not attempt.
Post 3: nearing end of the trimester + ONLY if rehabilitation is going very well. Feel free to take breaks or bend the knees.
Equipment:
miniband
sm pilates stability ball
UPPER BODY
Upper body series that can be done with or without equipment.
Watch your Max HR.
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 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 FOR ALL 2ND PRE + ALL POST
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 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
Focused Dance Arms. Fun + Fast.
Watch your max heartrate.
Equipment:
just your bod or 1lb weights
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
Upper body series that can be done with or without equipment.
Watch your Max HR.
DR safe
Equipment:
sm pilates stability ball
light - medium tension miniband
Gentle flowing targetted series for: bis, delts, teres, lats + tris.
Be mindful of your joint flexibility.
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
5-8lb 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
opt LG stability ball to reduce pressure on pelvic floor and pelvis.
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.
Feel free to sit down while doing in order to ease pressure off of your pelvis.
diastasis recti safe
Equipment:
just your bod ; )
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
1-3lb 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
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
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 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
Focused Dance Arms. Fun + Fast.
Feel free to go weightless as the sequences are quick.
Equipment:
just your bod
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
1-3lb 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
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
Biceps + Deltoids Sequence.
Equipment:
Max Weight Bicep Dumbbell (5-20lb)
Max Weight Tricep Dumbbell (3-20lb)
Slow heavy resistance work for the pectorals (major + minor), rhomboids + lats.
DR safe
Equipment:
5-20lb (DO NOT PASS 20lbs until you have completed your 3rd trimester post. No rushing ; )
Heavy Weight series for the biceps and deltoids.
DR safe
Equipment:
1-20 lb dumbbell
Only attempt this video if your Pelvic Floor Physiotherapist has given you clearance.
HIIT Cardio + Upper Body Circuit.
You can start to slowly increase your weight, but do not go heavier than 20lbs max.
DR safe
Equipment:
5-20lb dumbbells
1-15lb dumbbell (triceps)
miniband
Focused arms workout: biceps, deltoids + triceps.
Equipment:
1-5lb weights
5-20lb dumbbell
All about fatiguing the lats + the delts.
EQUIPMENT:
theraband
5-20lb dumbbell
Targeted workout for Pecs, Rhomboids + Lats.
Equipment:
1-5lb weights
10-20lb 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.
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
Weighted slow series for the adductors + abductors.
DR safe
Equipment:
1lb ankleweights - no heavier
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 lower body series focusing on the glutes, adductors + abductors.
DR safe
Equipment:
1-5lb dumbbell
miniband
folded mat
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
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 FOR 2ND PRE
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
Focused series for the Hamstring Group, Trans ABs, Obliques + Rectus Abs.
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
MODIFICATIONS/CUES 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
Weighted slow series for the entire lower body.
DR safe
Equipment:
5-10lbs MAX dumbbells (possibly 15lbs, if you feel confident managing abdominal pressure)
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
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
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
Targetted barre sequence for the legs, glutes, TAs + OBs.
DR safe
Equipment:
barre/chair/broom
Flowing barre series for the lower body created for Pre 3 + PP 1, but wonderfully for anyone wanting to ensure proper femur head placement.
Focusing on strengthening the muscles that support a neutral femur head position along with a neutral pelvis alignment.
Hydrate often - feel free to drink during video, especially if you are breastfeeding.
DR safe
Equipment:
miniband - med - high tension
barre/chair
Targetted barre series for the legs + glutes.
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.
diastasis recti safe
Equipment:
barre/chair/broom
Targetted lower body series focusing on the glutes (max, medial + min), hg, abductors, trans abs + obs
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:
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
Targetted barre sequence for the legs, glutes, TAs + OBs.
DR safe
Equipment:
barre/chair/broom
Flowing barre series for the lower body created for Pre 3 + PP 1, but wonderfully for anyone wanting to ensure proper femur head placement.
Focusing on strengthening the muscles that support a neutral femur head position along with a neutral pelvis alignment.
Hydrate often - feel free to drink during video, especially if you are breastfeeding.
DR safe
Equipment:
miniband - med - high tension
barre/chair
FOR ADVANCED MOVERS ONLY.
Barre legs sequence that is Intermediate to Advanced.
DR safe as long as you do not dome your lower abdominals in your pelvis - engage Trans properly.
Watch 101 on Transverse Engagement.
Equipment:
Barre/2 chairs/Countertop
Targetted barre series for the legs + glutes.
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 lower body series focusing on the glutes, adductors + abductors.
DR safe
Equipment:
1-5lb dumbbell
miniband
folded mat
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
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
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
Weighted slow series for the entire lower body.
DR safe
Equipment:
5-20lbs MAX dumbbells
chair against a wall
yoga block
Weighted slow series for the entire lower body.
DR safe
Equipment:
5-20lbs MAX
Weighted slow series for the adductors + abductors.
DR safe
Equipment:
1lb ankleweights - no heavier
Circuit focusing on the lower body.
DR safe
Equipment:
5-20lb dumbbells
gliders
mat
wall
Circuit of resistance training + cardio focusing on the glute group.
DR safe
Equipment:
miniband
set of dumbbells 5-20lbs
stool or chair
folded mat
*wear trainers/runners
Targeted series: Glute Max, Glute Min, Medial Glute, Trans Abs, Int + External Obliques, Spinae Erectors + Multifidis.
diastasis recti safe
Equipment:
just your bod ; )
Focused series all about that booty: Glute Maximus, Glute Minimus, Medial Glute + Piriformis
diastasis recti safe
Equipment:
1-20lb dumbbell
opt double ankleweights
Targeted circuit focusing on : 3 Glutes, HG, Gastrocemius, Soleus, Abductors.
diastasis recti safe
Equipment:
5-20lb dumbbells
miniband
stool or chair
TOTAL BODY
Total Body Flowing sequence.
Review 101 Planks 2.
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
Total Body Flowing sequence.
Watch your MAX HR.
DR safe - if you know how to manage abdominal pressure. Watch 101 on Breathwork and Abdominal Engagement.
Equipment:
just your body
opt 1-3lb weights
Total Body Flowing sequence.
DR safe - if you know how to manage abdominal pressure. Watch 101 on Breathwork and Abdominal Engagement.
Equipment:
just your body
opt 1-3lb weights
Flowing Barre sequence.
Watch your MAX HR.
DR safe
Equipment:
1-5lb weights
barre/chair
Flowing Barre series for the entire body.
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
Jam packed Barre sequence for the total body.
diastasis recti safe
Equipment:
sm pilates stability ball
IN 10 PILATES MAGIC CIRCLE 08.02.21
diastasis recti safe
Equipment:
magic circle
or 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
+20weeks: 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 2: watch MAX HR. 8lbs MAX
DR safe
Equipment:
barre/chair
5-8lb pair of dumbbells
Total Body Circuit
Pre 2: 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
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
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
Flowing sequence.
Review 101 Planks 2.
If breast feeding, 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.
Take breaks as you need.
DR safe if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement
Equipment:
1-3lb weights
Flowing Barre sequence.
Take breaks as you need.
DR safe
Equipment:
1-3lb weights
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
Jam packed Barre sequence for the total body.
diastasis recti safe
Equipment:
sm pilates stability ball
Flowing Total body sequence.
diastasis recti safe
Equipment:
magic circle
or 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
MODIFICATIONS/CUES GIVEN
Focused circuit for the Office. Total Body Bodyweight Circuit.
diastasis recti safe
Equipment:
desk
stool or chair
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.
Post 2: 8lbs MAX
DR safe
Equipment:
barre/chair
5-8lb pair of dumbbells
Targeted series: 3 Glutes + 3 Abdominals.
DR safe - must follow verbal directions.
If you have PSD/SPD, please listen to your body, especially if breastfeeding + hold leg lower in all positions.
Equipment:
opt knee pad
Total Body Circuit
Post 2: 8lbs MAX
DR safe
Equipment:
lg stability ball or stool/chair
barre
5-8lb pair of dumbbells
Total Body Circuit
Post 2: 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
MODIFICATIONS/CUES GIVEN
Focused upper + lower body workout: glutes, pectorals, biceps + triceps.
diastasis recti safe
Equipment:
miniband
stool
1-5lb weights
Targetted sequence for Rhomboids, Biceps + Legs.
diastasis recti safe
Equipment:
1-5lb weights
NO ANKLEWEIGHTS
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
Targeted workout for Hamstring group + Deltoids.
Equipment:
1-5lb weights
Flowing sequence.
Review 101 Planks 2.
DR safe: if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
just your body
Total Body Flowing sequence.
DR safe - if you know how to manage abdominal pressure. Watch 101 on Breathwork and Abdominal Engagement.
Equipment:
just your body
opt 1-5lb weights
Total Body Flowing sequence.
DR safe - if you know how to manage abdominal pressure. Watch 101 on Breathwork and Abdominal Engagement.
Equipment:
1-5lb weights
Flowing Barre sequence.
Have fun exploring your full ROM mindfully.
DR safe
Equipment:
1-5lb weights
barre/chair
Flowing Barre series for the entire body.
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
Low impact flowing barre sequence for the entire body.
Equipment:
1-5lb weights
barre or chair or broom
opt ankle weights
Jam packed Barre sequence for the total body.
diastasis recti safe
Equipment:
sm pilates stability ball
Total body flowing series.
diastasis recti safe
Equipment:
magic circle
or 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
MODIFICATIONS/CUES GIVEN
Focused circuit for the Office. Total Body Bodyweight Circuit.
diastasis recti safe
Equipment:
desk
stool or chair
MODIFICATIONS/CUES GIVEN
Total body 'barre'-less sequence.
diastasis recti safe
Equipment:
1-5lb weights
a block or big book
Total Body sequence with Heavy weights + a barre.
Post 3: 20lbs MAX
DR safe
Equipment:
barre/chair
5-20lb pair of dumbbells
Total body heavy weight work : adductors, abductors, medial glute, biceps, trans abs, int obliques + ext obliques.
Slow + Heavy.
DR safe
Equipment:
5-20lb dumbbells
Single ankle weight are fine to try in last 2 weeks of trimester.
Targeted series: 3 Glutes + 3 Abdominals.
DR safe - must follow verbal directions.
Single ankle weight are fine to try in last 2 weeks of trimester.
Equipment:
opt double ankle weights
opt knee pad
Total Body Circuit
Post 3: 20lbs MAX
DR safe
Equipment:
lg stability ball or stool/chair
barre
5-20lb pair of dumbbells
Total Body Circuit
Post 3: 20lbs MAX
DR safe
Equipment:
lg stability ball or stool/chair
5-20lb pair of dumbbells
* ONLY IF CLEARED BY PFPT
Total Body Circuit with Cardio: Biceps, Delts, Abdominals, Quads + HG
DR safe
Equipment:
stool/chair
object to jump over
5-20lb pair of dumbbells
1-15lb tricep weight
ONLY IF CLEARED BY PFPT
Total Body Circuit with Cardio: Abdominals, Glutes + Pectorals.
DR safe
Equipment:
2 yoga blocks
stool/chair
5-20lb pair dumbbells
ONLY IF CLEARED BY PELVIC FLOOR PHYSIOTHERAPIST
Total body HIIT + Weight training circuit.
Giver in 10 minutes. ; )
DR safe
Equipment:
5-20lb dumbbells - 2 sets (lt + heavy)
2 yoga blocks
stair
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
Targetted sequence for Rhomboids, Biceps + Legs.
diastasis recti safe
Equipment:
1-5lb weights
NO ANKLEWEIGHTS
Target weight resistance series for Biceps + Glutes.
Equipment:
1-5lb weights
5-20lb dumbbells
Targetted weight resistance circuit for the entire body.
Birther: All Pre + Post
diastasis recti safe
Equipment:
5-20lb dumbbells
gliders
stool or chair
Target weight resistance series for Quads + Triceps.
8LBS max 3rd
Equipment:
5-8lb dumbbells
*secondary lighter set if wanted
Targeted workout for Hamstring group + Deltoids.
Equipment:
tube
1-15lb weights
SAFE FOR ALL PRENATAL + POST PARTUM.
Iyengar sequence to aid Fatigue, Dizziness + Headache.
Birthers: All Prenatal + All Post Partum
diastasis recti safe
Equipment:
chair or stool
2 bolsters or pillows
bosu ball or pillows galore
yoga belt - thigh width 2nd + 3rd Tris
yoga belt - ankle width 1st Tri + All Post Partum
opt yoga block