XTRA LTD:

MOVEMENT PLANS

Curated Movement

You are an LTD Member.

Well done on taking that first step.

There are no rules besides listen to your body .

honour what is heard.

Make a plan to have success.

Mentally + Written

STEP-BY-STEP GUIDE

see below.

1. Time Given

Choose # + Mental Deal

How much time can you allow yourself per week/day?

Choose your number. Then, Make a mental deal with yourself to commit to those X number of days or minutes.

IE 4 days/week or 10min/day or whatever

2. Template

Physically write it down.

Print off a blank template + literally write down your time commitment for that week.

ie 4 days/week: Mon 10min, wed 30min, fri 20min, sat 60min

3. Choose Videos

Upper, Lower, Core, Total Body + Rest

Choose videos for Muscle Groups.

Give 24 hours off in between working a muscle group + create a physical weekly flow of movement including tapering (rest/day off), etc. This is how repetitive stress injuries are avoided + how physical empowerment is gained.

IE Mon IN 10 Upper, Wed IN 30 Bass (lower body) or go for a run or bike ride or walk , Fri IN 10 Core + In 10 Total body (no weights), Sat IN 60 SIgnature (total body with weights), Sunday Off. Allonge Tues + Thurs - stretch body parts you worked day before, if you feel like it.

4. Time of Day

Experiment + See What Works For You

Experiment with time of day to see what works best for you.

IE Mon IN 10 Upper before work, Wed IN 30 Bass or run/bike/walk at Lunch, Fri IN 10 Core + In 10 Total body After supper, St AFTER waking IN 60 Signature

5. Cycle Sync

Phase + Supportive Movement

With Cycle Syncing, write down your cycle + then fill in with phase supportive movement.

IE luteal 2nd half phase

Mon IN 10 Barre Arms before work, Wed IN 30 Bass or bike/walk (no running during Luteal 2nd half) at lunch, Fri In 10 Total Body Barre + IN 10 posterior chain after supper, Sat AFTER waking In 60 SIGNATURE (no HIIT sections during luteal 2nd half).

6. Check Off

Mark Days Off + Make Notes

6. Mark off your calendar as you go - get those stickers out ;). Make notes about what worked + what did not.

IE I like beginning every work day with movement, so will try IN 30 before work next week. After supper on a Friday is a no go, but something at lunch helps my brain.

7. Check In

Accolades + Accountability

7. Check in with other beasts on the community page for accountability + Accolades.

Link found here, at the bottom of this page as well as the upper right hand corner under Community. I want y’all to connect, yo.

You got this.

TO GET YOU STARTED

Month Movement Plans

Cycle Syncing

Menstruating + Gender Affirming Hormone Therapy

Hysterectomy + Perimenopause

Hormonal Birth Control, Non-Medically Transitioning or Non-Menstruating

Prenatal + Post Partum

Menstruating Cycle Sync Plans

below are curated Cycle Syncing plans.

for Beginner, Intermediate + Advanced movers.

Incorporating tapering + functional training flow.

*Gender Affirming Hormone Therapy: see more information below under NB 1.

*Hysterectomy + Perimenopause: see more information below under nb 2.

NB 1

Gender Affirming Hormone Therapy

You may experience a period, PMS and/or PMDD.

Studies are still relatively new with Gender Affirming Hormone Therapy + movement, nutrition, etc., but it makes hypothetical sense that aligning your monthly symptoms with the moon for Cycle Syncing movement, nutrition, etc. could support you.

Tracking those symptoms you have on a free app like P Tracker (app I personally use) or even just a journal or the LTD Movement template can be quite helpful as a pattern will begin to emerge every month. You will then know how to best support your body's hormonal cyclical journey. Empowerment, baby!

Experiment between the MENSTRUATING Cycle Syncing Plans + the hormonal birth control plans to see what feels best for your body.

Cycle syncing with the moon + Symptoms: menstruation movement traditionally starts with the new moon (you may have migraines, Nausea + Diarrhea around this time), Follicular 5 days after, ovulation 7 days after Follicular began + Luteal movement traditionally starts with the day after the full moon (you may have sore breasts, bloating, cramping, loss of interest in sex + anxiety).

Please keep me apprised as this area is brand new to me + i want to continue learning in order to help others.

NB 2

Hysterectomy + Perimenopause Plans

If you have had a hysterectomy or are perimenopausal, you may still be experiencing cycle phases with a lower level of hormones.

Some womxn still experience these cycle shifts with the moon.

Experiment between THE MENSTRUATING Cycle Syncing Plans + THE HORMONAL BIRTH CONTROL plans to see what feels best for yoUr body.

Cycle syncing with the moon: menstruation movement traditionally starts with the new moon, Follicular 5 days after, ovulation 7 days after Follicular began + Luteal movement traditionally starts the day after the full moon.

Super cool.

Cycle Sync Month Plan Libraries + PDFs

CS Beginner Month Plan

Days 1-19
Day 1

Menstruation

1st bleed day

Day 2
Day 3
Day 4
Day 4
Day 5
Day 5

You have the choice:

Rest Day

OR

Active Recovery of the below:

10 -15 min of an ‘easy for you’ Walk or Swim

Day 6

This series can never be done too much. Every day except when menstruating would be functionally sound.

Also, this is to aid your abdominals to function properly to support your skeleton for the next video.

Day 6

Follicular phase begins

You are open to trying something new ; ). Plus, you have more energy now.

Day 7

You have the choice:

Rest

or

Active Recovery: do this video

Day 8
Day 8

130-150BPM (ktsante on spotify)

This should be joyful + fun. Move to the beat - delightful way to raise the heartrate.

Day 9
Day 9

Follicular phase is fun as menstruaters have SO MUCH ENERGY. The crux is studies have shown that it takes longer to recuperate, so you must rest.

You may do any IN 10 Core in the days before today as that will not impact your cortisol levels negatively.

Day 10

This is to aid your abdominals to function properly to support your skeleton for the next video.

Day 10
Day 11

You have the choice:

Rest

or

Active Recovery: do this video

Day 12

This is setting your abdominals up to succeed on supporting your skeleton for the upcoming HIIT cardio.

Day 12
Day 13

This is setting your abdominals up to succeed on supporting your skeleton for the upcoming HIIT cardio.

Day 13
Day 13
Day 14
Day 14

You have the choice:

Rest Day

OR

Active Recovery of the below:

10 -15 min of an ‘easy for you’ bike ride

The goal is simply to get your body moving in different ways as mindfully often as possible, so your mind and your body start to crave moving.

Day 15

This is to aid your abdominals to function properly to support your skeleton for the next two videos.

Day 15
Day 15
Day 16
Day 16

Luteal phase begins.

Your body requires more sleep now, so take this day to relax.

You may do any IN 10 Core in the days before today as that will not impact your cortisol levels negatively.

Day 17
Day 17

Because you are on the tail end of Ovulation, you still have an increase of estrogen - ENERGY. Hence, taking advantage of that by adding heavier weights.

You are starting out, so less weight is better. Try 8-10lbs for your max weight and then work your way up mindfully. Muscles should be fatigued after the video, if not then increase your weight resistance.

Day 17

TRIGGER WARNING: Eating Disorders
Struggled putting this information in, but wanted you to understand the theory behind it: cardiovascular activity at the end is a more effective way of utilising energy stores - burning bodyfat.

Day 18

This is to aid your abdominals to function properly to support your skeleton for the next two videos.

Day 18

TRIGGER WARNING: Eating Disorders

Struggled putting this information in, but wanted you to understand the theory behind it: cardiovascular activity at the end is a more effective way of utilising energy stores - burning bodyfat.

Days 19-28
Day 19
Day 20

You have the choice:

Rest

or

Active Recovery: do this video

Day 21
Day 21
Day 22
Day 22
Day 23
Day 23

Luteal 2nd half phase begins.

Your body still requires more sleep now, so take this day to relax.

You may do any IN 10 Core in the days before today as that will not impact your cortisol levels negatively.

Day 24
Day 25
Day 25

Great for Spinners + Runners.

Day 26
Day 26

15-20min Swim; around 3 - 5 easy laps.

Your estrogen is quite decreased right now, so energy may be low. Do not push yourself as increasing cortisol levels by speeding up your kick/arm stroke, will only exacerbate PMS.

Day 27
Day 28

You energy will be at an all time low. Be kind to your self.

This movement is active recovery - moving the lactic acid gently out of your body while encouraging more ROM (range + flexibility).

Yay, YOU. You completed 28 days! Feel free to repeat the last 3 weeks and then explore making your own plan with the rest of the videos in Beginner before moving onto CS Intermediate.

CS Intermediate Month Plan

Days 1-20
Day 1

1st Bleed Day

If it feels energetically like too much to watch today, save it for tomorrow before your first moving video.

Day 2
Day 3
Day 4

Take it easy. If it feels like too much, pull back as your energy level may still be quite low.

Day 4
Day 5

You have a choice for active recovery:

this video

or

15-20 min walk or swim

Day 6

Follicular phase begins

You are going to start feeling energised.

This video should be done prior to Beat because it will wake up your abdominals to engage properly, thus stabilising your spine and protecting it while dancing.

Day 6
Day 7
Day 7

15-20min walk

Studies have shown that menstruaters need a full 24 hours to recuperate between training sessions. This means: do not go for a run.

Day 8
Day 9
Day 9

If you are itching to move: any of the core or allonge videos prior to this day.

Tomorrow you have sprints, so take today to recuperate - your body will be better equipt to perform an increased intensity.

Day 9
Day 9

20-30min bike or run w/ sprints

ie run 7-10 min; 30 sec sprint; repeat 3 times

On the sprint, 85-95% Max HR - you should be out of breath and not able to hold a conversation.

Day 11

You have a choice:

Rest

or

Active Recovery: this video + the one after

Day 11
Day 12
Day 13
Day 13

20-30 min of easy walk of stairs, hills or even an inclined treadmill. You should be able to carry a conversation.

Increased intensity cardio tomorrow, so try to take it easy today. This is to move lactic acid and get your body feeling great being able to move.

Day 13

You have a choice:

Rest

or

Active Recovery:

20-30min easy walk of stairs (outside if possible) + this video

*Studies have shown, that follicular phase means training with more intensity and then recovering fully 24hrs between sessions. Do not push yourself because you will burn out - you will feel wiped out the next day.

Day 14

You are ovulating around now so you will feel great and have SCADS of energy - hence, the cardio circuit is great today.

Day 14
Day 15
Day 15

You have a choice:

Rest

or

20 min fun + easy dance party

plus, the following allonge video

Day 15
Day 16

Luteal 1st half begins

Your estrogen is still high, so we are going to take advantage of that energy by doing a mix of cardio + heavy weight resistance.

Day 16

Luteal 1st Half begins

Your estrogen is still high, so we are going to use that energy to fuel heavy weight resistance with some cardio after.

Day 17
Day 18

Mindful abdominal work before more involved movement is great for the mind-body connection - abdominals will engage wiht more efficacy.

Day 18
Day 19
Day 19
Day 20
Day 20
Day 20
Days 21-28
Day 21
Day 21
Day 22
Day 22
Day 23

Luteal 2nd half begins: your energy may start to dip + you may feel easily irritated. Moving in the privacy of your own home may feel really good right now as the notion to cocoon is strong.

You have the choice:

this video

or

IN 30 Precision - next video

Day 23

You have the choice:

this video

or

IN 30 Classique - previous video

Day 24
Day 25
Day 25
Day 26
Day 26

Nothing crazy as cortisol is naturally elevated right now and we do not want to exacerbate it as that worsens PMS.

Simply want to move in nature. If that is not possible, an easy stationary bike ride or easy sm incline treadmill walk. NB if you walk or run on a treadmill often, you always want a slight incline otherwise it is like your body is running downhill.

Day 27

You have the choice:

this video

or

IN 60 Define - following video

Day 27

You have the choice:

this video

or

IN 30 Precision - previous video

Day 28

You have the choice:

this video

or

IN 60 Precision - next video

Well done, you did it! Now make your own program using the videos in the Cycle Sync Section.

Day 28

You have the choice:

this video

or

IN 60 Classique - previous video

Yea, YOU! Now make your own plan by using the videos in the Cycle Sync Section.

CS Advanced Month Plan

Days 1-16
Day 1

1st bleed day

Day 2

You have the choice:

this video

or

IN 60 Precision - following video

Day 2

You have the choice:

this video

or

IN 60 Classique - previous video

Day 3

You have the choice:

this video

or

In 60 Precision - following video

Day 3

You have the choice:

this video

or

IN 60 Classique - previous video

Day 4

You have the choice:

this video

or

In 60 Precision - following video

Estrogen is starting to elevate naturally, so you will have more energy, hence our movements will also increase intensity slowly to support that hormonal shift.

Day 4

You have the choice:

this video

or

IN 60 Classique - previous video

Day 5

You have the choice:

this video

or

IN 30 Precision - following video

  • no matter which IN 30 video you choose, be sure to do both IN 10 Allonges after as well ; )

Day 5

You have the choice:

this video

or

IN 30 Classique - previous video

  • no matter which IN 30 video you choose, be sure to do both IN 10 Allonges after as well ; )

Day 5
Day 6
Day 7
Day 7

Active Recovery day. This video + the following IN 10 Allonge video.

Very important to move that lactic acid out of your body, but nothing crazy as you are moving into your follicular phase meaning you have increased physical intensity planned for tomorrow ; ).

Day 7
Day 8

When you have the time + choice: ALWAYS begin with abdominal work as it sets your body up to succeed. Properly engaging the Internal Support System always results in quality integral movement.

Day 8
Day 9
Day 9

Take the day off completely as the Follicular phase requires more time to physically recover. BUT, you can do mindful active recovery with the following IN 10 Allonges + IN 10 Core.

Day 9

I reiterate: when you have the time + choice: ALWAYS begin with abdominal work as it sets your body up to succeed. Properly engaging the Internal Support System always results in quality integral movement.

Day 9
Day 9
Day 10
Day 10

5min run or bike or swim; sprint 1 min

Repeat 5+ times. At least 5 times. We are using the glycotic energy system as well as increasing your VO2 - utilisation of oxygen.

Day 11

Active Recovery Day

This video + the following video, BUT you can always do a any of the previous Classique or Precision, if your body is craving more movement.

Day 11
Day 12

You are just about to ovulate, so we are going to push you physically ; ).

Day 13

You have the choice:

this video

or

IN 60 Precision - following video

You MUST do active recovery this day as you pushed yourself physically yesterday and will do so again tomorrow.

Day 13

You have the choice:

this video

or

IN 60 Classique - previous video

Day 14

You have the choice:

this video

or

IN 60 Signature - following video

Ovulation begins! You will have energy to burn - give ‘er ; ).

Day 14

You have the choice:

this video

or

IN 60 X - previous video

Day 15

Active Recovery Day.

Really feel how your muscles + skeleton are working together in space. Mindful movement will take you far on ‘recovery days’.

Day 16

Luteal 1st half begins: Estrogen, Luteinizing Hormone + Testosterone just peaked, so you still have an increase of energy , hence the more physical intensity in the movement today.

You have the choice:

this video

or

IN 60 Signature - following video

Days 16-28
Day 16

You have the choice:

this video

or

IN 60 X - previous video

Day 17
Day 17

Active Recovery Day

Putting in variety so you can see that not everything has to be hardcore nor in a gym per se. Put on some of your favorite tunes and just move to the beat ; ).

130-150bpm playlist can be found: KTSante on spotify

Day 18

Firmly in Luteal 1st half, so we do not want to increase rising cortisol levels. Heavy, deep + juicy is the goal.

Day 19
Day 19

You lifted heavy yesterday, so those micro muscle tears need time to heal in order to grow/become stronger. Today is to move lactic acid out, so not high intensity spin class - we’re talking a jaunt with easy conversation flowing.

Day 20

You have the choice:

this video

or

the following IN Core Advanced video OR BOTH : )

Day 20

You have the choice:

this video

or

the previous IN Core video OR BOTH : )

Day 20

I chose to put this video in as menstruaters can never do enough Pectoral building work. Our upper body requires that strength in order to avoid physical deteriorations like Kyphosis - aka Dowager’s hump, which is a horrid moniker.

Day 20

Do this after the IN 10 Core(s) + the IN 10 Upper Body Circuit as your muscles will react more effectively to weight training before the total body sculpting of IN 30 Bass.

TW: Eating Disorder

I always struggle mentioning this, but I want you to understand why I built this program the way that I have. You will burn bodyfat more effectively if you put the IN 30 Bass at the end of the other videos.

Day 21

You have the choice:

this video

or

IN 60 Precision - following video

Day 21

You have the choice:

this video

or

IN 60 Classique - previous video

Day 22
Day 23

Luteal 2nd half is now in effect. Energy will feel lower and we still do not want to increased naturally rising cortisol levels, so we are going to ease up on movement intensity.

Day 24
Day 24

If you cannot get out in nature, get on a stationary bike, stair climber or treadmill at a slight incline. Personally, I think ellipticals are pointless, so I rarely use them myself or with any of my clients as inertia takes over the movement. That said, if you love it that is the point of moving, so then do it ; ).

Day 24
Day 25

Though Intermediate, this is still a challenging class, especially for Luteal 2nd half.

Day 25

Your conditioning level has been built to now have the endurance during Luteal 2nd half, to now do this video after IN 30 Define. You are so much stronger than you think.

As always, mindful movement with integrity.

I flipped this physical order because you are in Luteal 2nd half and very close to starting your bleed day, so more gentle movement is wonderful at this time.

Day 26
Day 26

Rest as your period will start soon and we are trying not to aggravate PMS by increasing cortisol levels.

If you MUST MOVE, any Precision or Allonge previously would be fine. BUT, you do have an IN 60 Bass tomorrow, so total rest is absolutely good for your body to prepare. You have put in the time and effort with your movement, so taking a full day off helps your body to actually come back stronger - you can train more intensely.

Day 27

Energy may be very low, so no ankle weights and of course, no hand weights. We want bodyweight only sculpting to aid your hormonal level.

Day 28

You have the choice:

this video

or

IN 60 Precision - following video

Congrats! Hope you felt wonderful moving to support your menstrual cycle. Now build your own plan from the Cycle Sync pages and please share it with me ; ).

Day 28

You have the choice:

this video

or

IN 60 Classique - previous video

Congrats! Hope you felt wonderful moving to support your menstrual cycle. Now build your own plan from the Cycle Sync pages and please share it with me ; ).

Hormonal Birth Control, Non-Medically Transitioning, Hormone Replacement Therapy or Not Menstruating Plans

below are curated plans.

for Beginner, Intermediate + Advanced movers.

Hormonal Birth control suppresses all hormonal phases, so you can do the below plans or the above to access more of your natural infradian rhythm.

Hormone Replacement Therapy keeps the hormones at a level state that does not appear to fluctuate - still gathering data, to be frank. If Cycle Syncing resonates with you more rather than the below plans, try it as it will not hurt you : ).

Non-Medically transitioning + Not Menstruating womxn, you have the option to do as you wish. Cycle Syncing will not hurt you even if the hormones are not present in your body. Following the below plans will not hurt you either : ).

The below plans are based on current science ideologies.

LTD Month Plan Libraries + PDFs

Beginner Month Plan

Days 1 - 14
Day 1
Day 2
Day 2
Day 3
Day 3
Day 4
Day 4

You have the choice:

Rest Day

OR


Active Recovery of the below:

10 -15 min of an easy for you Walk or Swim

IN 10 Core Rehab, which I recommend no matter what.

The goal is simply to get your body moving in different ways as mindfully often as possible, so your mind and your body start to crave moving.

Day 4
Day 5
Day 5
Day 6 - Active Recovery or REST

You have the choice:

Rest Day

OR

Active Recovery of the below:

this video + IN 10 Core Rehab, which I recommend no matter what.

Day 6
Day 7
Day 7
Day 7
Day 8
Day 8

Take the day off to give your body a chance to recover, in order to acclimate your body into the process which results in coming back stronger.

BUT, you can always repeat an IN 10 Core Rehabilitation from the days before.

Day 9
Day 9
Day 9
Day 9
Day 10
Day 10
Day 10
Day 11
Day 11
Day 11
Day 12
Day 12

Take the day off to give your body a chance to recover, in order to acclimate your body into the process which results in coming back stronger.

BUT, you can always repeat an IN 10 Core Rehabilitation from the days before.

Day 13
Day 14
Day 14
Day 14
Days 14-28
Day 14
Day 15
Day 15

Take the day off to give your body a chance to recover, in order to acclimate your body into the process which results in coming back stronger.

BUT, you can always repeat an IN 10 Core Rehabilitation from the week before.

Day 16
Day 16
Day 17
Day 18
Day 18

You have the choice:

Rest Day

OR

10-15 min of an easy + enjoyable dance party. Put on your favorite fast tempo tunes (120bpm+). Have fun moving for you!

Day 19
Day 19
Day 19
Day 20
Day 21
Day 21

Workouts are becoming more intense, so really take this day to recover, but if you want to move repeat IN 10 Core Rehabilitation from this week. That kind of mind/body work is ALWAYS a good idea.

Day 22
Day 22
Day 22
Day 22
Day 23
Day 23

You have the choice:

Rest Day

OR

Active Recovery of the below:

15 - 20 min of an easy for you Hike - get on terrain that is not pavement if you can as your body will have to adjust to find it’s balance with roots, etc - great for core strength + spinal stability. Plus, variety is wonderful for the brain and the body.

Any IN 10 Core Rehabilitation from the week before, which I recommend no matter what.

Day 24
Day 24
Day 24
Day 25
Day 26
Day 26

You have the choice:

Rest Day

OR

Active Recovery of the below:

15-20 min of Playing on a Park Jungle Gym or Play Tag with your friend, child or creature. No one cares, so HAVE FUN exploring your range of motion with your body : )

IN 10 Core Rehab, which I recommend no matter what.

Day 27
Day 28
Day 28

Well done, YOU. Congrats!

You have built up strength, endurance and Range of Motion. Now you have a wonderful basis, so make your own plan using the Beginner videos.

Intermediate Month Plan

Days 1-20
Day 1

Never hurts to remind the brain and the body of the basic building blocks.

Day 2
Day 3
Day 4
Day 5

You have the choice:

Rest

or

Active Recovery: do this video

Day 6
Day 6

20-20 Min Run or Bike with 3 x 30 second sprints.

ie run 9 minutes, sprint for 30 seconds. Repeat 2 more times.

IF THIS IS TOO MUCH: walk for 9 minutes and then jog for 30 seconds. Work your way up slowly.

Day 7
Day 8
Day 8

Literally Rest. Your muscles, ligaments and tendons need time to recover. If you really want to move, an IN 10 Core. Simply keep it SUPER easy as this is how longevity of strength, endurance + mobility are created.

Day 9
Day 9
Day 10
Day 10
Day 10
Day 11
Day 11
Day 12
Day 13
Day 14
Day 14
Day 15
Day 15

Literally Rest. Your muscles, ligaments and tendons need time to recover. If you really want to move, an IN 10 Core. Simply keep it SUPER easy as this is how longevity of strength, endurance + mobility are created.

Day 16
Day 17
Day 17

Dance 5 minutes; 30 secs Mountain Climbers

Repeat 4-6 times

130-150bpm music (ktsante on spotify)

Day 18

You have the choice:

Rest

or

Active Recovery: this video + IN 10 Core

Day 18
Day 19
Day 19
Day 20
Day 20
Day 20
Day 20
Days 21-28
Day 21
Day 21
Day 22
Day 22

Literally Rest. Your muscles, ligaments and tendons need time to recover. If you really want to move, an IN 10 Core. Simply keep it SUPER easy as this is how longevity of strength, endurance + mobility are created.

Day 23
Day 23
Day 24
Day 24
Day 24
Day 25
Day 25

20-30 min brisk hike or inclined walk on treadmill.

Your exertion level: challenging to hold a conversation. You should be huffing and puffing.

Day 25
Day 26

You have the choice:

Rest

or

Active Recovery: Classique or Precision

Day 26

This is another option that was not on my original Intermediate Month Plan pdf, but I believe it is a wonderful for of active recovery. SO, your choice, Beautiful Beast ; ).

Day 27
Day 28

Oh my goodness: OUI!

Well done, you, Beautiful Beast, you! Now you are well equipped to create your own plan from the Intermediate videos. Please let me know how you do ; ).

Advanced Month Plan

Days 1-19
Day 1

I realise that you are advanced, but it it ALWAYS a great idea to refresh the founding principals for your mind and your body.

Day 2
Day 2
Day 2
Day 3
Day 4
Day 5
Day 5

If you have followed the La Technique Digital plans, your stamina level should have increased to sustain at least a 30 minute run or longer.

Day 6
Day 7
Day 8
Day 8

If you really want to move - any PRECISION, CLASSIQUE or CORE as they work for active recovery movement.

Day 9
Day 9

Psoas can be related to gluteus tightness, hence why I put this here under ‘glutes’.

Day 10
Day 10

Like the Intermediate, except longer sprints.

Run 5 min or bike or swim; sprint 1 min

Repeat 5+ times. At least 5 times. We are using the glycotic energy system as well as increasing your VO2 - utilisation of oxygen.

Day 10
Day 11
Day 12
Day 13
Day 14

You have the option:

X or Signature

Day 14

You have the choice:

X or Signature

Day 14
Day 15
Day 15

If you really want to move - any PRECISION, CLASSIQUE or CORE as they work for active recovery movement. Gentle + Mindful is the key.

But, I must reiterate: when you train hard you MUST recuperate otherwise that is asking for a stress injury. IE taking a complete day off, is good for your body.

Day 16
Day 17
Day 17

Run up and down a long set of stairs - outdoor is best, if possible.

Mountain Climbers for 1 minute.

Repeat sequence until at least 30 minutes is reached.

Exertion level: 85-95% of Max HR (heartrate)

This will be challenging. You should be out of breath and simply focusing on the task. If you can hold a conversation, you are not in the 85-95% HR zone. We are working your heart, your lungs, your diaphram and your brain. Cardiovascular activity has been shown to decrease chances of Alzheimers.

For my runners, this increases your speed.

Day 17

Not a strict HG, but thought your body may be craving more ; ).

Day 18
Day 18
Day 19
Day 20-28
Day 20
Day 20
Day 21

You have a choice:

X or Signature

Day 21

You have the choice;

X or Signature

Day 22
Day 22

If you really want to move - any PRECISION, CLASSIQUE or CORE as they work for active recovery movement. Gentle + Mindful is the key.

But, I must reiterate: when you train hard you MUST recuperate otherwise that is asking for a stress injury. IE taking a complete day off, is good for your body.

Day 24
Day 24

Exertion level: 75-85% Max HR

This should be a steady pace hike with at least 3 inclines. If your living area is pretty flat, opt for at least 3 sets of long stairs (20 steps).

Day 24

HG is definitely included in this, but thought your body may appreciate fuller movement ; ).

Day 25

This will set up your abdominals to protect your skeleton for the Cardio HIIT coming next.

Day 25
Day 25
Day 26
Day 26
Day 27
Day 28

You have a choice:

X or Signature

Day 28

You have the choice:

X or Signature

ps Well done, Beautiful Beast! Create your own plan with confidence because you have all the tools. Please share your creation with me ; ).

Day 28

Yea, YOU!

Well done. Now go make your own program and share with me as I am always curious as how other people like to move.

ps BRAVO!!!!

Prenatal + Post Partum Plans

FÉLICITATIONS!

Below Are curated plans.

For Prenatal 2nd + 3rd trimesters as well as for Post Partum 1st, 2nd + 3rd trimesters: BEGINNER, INTERMEDIATE + ADVANCED.

POST PARTUM: REHABILITATION IS THE KEY.

Prenatal 1st trimester: the more I study, the more I do not recommend training during this time as the uterine lining is fragile. Do so at your own discretion.

Growth is on the horizon this year.

A sequential video library is in the works for each level of each trimester - it will be posted as it is being built in order to give you instant access. Excited by the prospect of the upcoming useful new addition + thank you for evolving with La Technique.

All Prenatal: Watch Your Maximum Heartrate.

Prenatal 2nd Beginner

No ankle weights. Max 8lbs.

Days 1-11
Day 1
Day 2

Watch before doing today’s core. And always do the breathwork + the core work before any other movement as it will set you up for physical success.

Day 2

Every day is structured mindfully, so please do the videos listed in their sequential order. With this approach, your body will perform to the best of it’s ability. This is how we build long lasting strength and mobility.

Day 2
Day 3
Day 3
Day 4

You have the choice:

Rest Day

or

this IN 10 Core video + an EASY 10-15min walk, bike ride or swim.

  • you should be able to hold a conversation easily

  • if you do not do this core today, then absolutely do it another day

Day 4
Day 4
Day 5
Day 5
Day 5

Not listed in pdf, but thought this video would be helpful if you are experiencing nausea or fatigue.

Day 6

Please watch as this has helpful information regarding modifications, which will can be applied in the following video + videos to come.

After watching, you have the choice:

Rest Day

or

Active Recovery: IN 10 Core + IN 10 Allonge

Day 6
Day 6
Day 7
Day 7
Day 7
Day 7
Day 7
Day 9

Doing this video is going to help your abdominals fire to engage to support you for the glutes series video, then the following challenging barre-less video and wrapping up with a delicious glute stretch.

Day 9
Day 9
Day 9
Day 10
Day 10
Day 10
Day 10
Day 11
Day 11
Day 11
Day 11

Not listed in pdf, but thought this stretch might feel great as well.

Days 12-28
Day 12
Day 12
Day 13

I realise that you did this video already, but it will set up your skeleton, specifically your torso + pelvis, to feel great for the following slide.

Day 13
Day 13

This is active recovery: moving the body to release lactic acid as well as simply to feel great getting your blood/diaphragm/lungs moving.

Watch your Max HR as it can start to spike easily with little exertion.

Day 14
Day 14
Day 14
Day 14
Day 15
Day 15
Day 16

From this point on, I will be repeating previously IN 10 Core videos until Day 25 which is more advanced. I want to continue to build up your strength to that point.

Day 16

If you are new to the La Technique Method, go light on the weights: nothing heavier than 8lbs.

Day 16
Day 17
Day 18

You have the choice:

Rest Day

or

Active Recovery of this video + the following slide.

Day 18
Day 18

Have FUN. This is about feeling great moving in your skin. Try new moves ; ).


Again: WATCH Max HR.

Day 20
Day 20

I want to build up your glute strength as well as pectoral strength as both of those will help to stabilise first your pelvis and then aid your scapula alignment with growing breast tissue.

Again: no heavier than 8lbs.

Day 21
Day 21
Day 22
Day 23

You have the choice:

Rest Day

or

Active Recovery of this video + the following slide.

Day 23
Day 23

Get outside if you can as a change of scenery and fresh air does wonders for the body. Not to mention, exposing your eyes outside to reality is the best thing you can do for screen fatigue.

Day 24
Day 25
Day 25
Day 25
Day 26

You have the choice:

Rest Day

or

Active Recovery of this video + the following slide.

Day 26
Day 26

Be a kid. Explore mindfully what your body can do. Movement/training can be fun and joy filled.

Broken record: watch your Max HR

Day 27

We have been building up to do this class. You got this.

Watch. Your. Max. HR.

Even with the LIIT (light intensity interval training), your heartrate may start to spike.

Day 28
Day 28

You friggin’ did it!

Now that you have a feel for what a month of La Technique movement can look like, build a plan for yourself using the Prenatal 2nd Trimester videos.

Prenatal 2nd Intermediate Plan

Watch Max HR

No ankle weights. Max 8lbs.

Days 1-15
Day 1
Day 2
Day 3

Please watch as this video contains helpful information for the upcoming video.

Day 3
Day 3
Day 4
Day 4
Day 5
Day 6
Day 6

You have the option:

Rest Day

or

Active Recovery: this slide + the following IN 10 Core video.

Day 6
Day 7
Day 8
Day 8
Day 9
Day 9

This is to aid moving that lactic acid out of your body from the video before.

Day 10

Please do this videos in the sequential order. If you completed the Beginner Plans, then you are already acustomed why I set up the videos the way that I do ; ).

Core to set up abdominal function with breath.

Lower body barre: large muscle group + pelvic stability

Upper body sculpting: free standing, quicker movement, which is why you require the other videos prior.

Day 10
Day 11
Day 11

This is an additional extra stretching after the previous video, simply to help you feel good in your body. Plus, this s how your body will remain strong + flexible through your pregnancy as well as in your post partum. This is about putting ‘physical money’ in the longevity bank ; ).

Day 12
Day 13
Day 13

You have the choice:

Rest Day

or

Active Recovery: this slide + the following IN 10 Core video.

20-30 min walk on stairs, outside if possible, but in your house works or an inclined treadmill while you hold on. Watch your HR as it will spike easily with little effort.

Day 13
Day 14
Day 14
Day 15
Day 15
Days 16-28
Day 16
Day 17

Please do this video before the following slide as it will set your body up for success - focused abdominal function with supportive breath before more complicated movement.

Day 17
Day 17

5 Min free form Dancing ; )

30 sec Squats

Repeat 4X or more

120-150bpm KTSante Spotify Playlist

Day 18

This will depend on how far along you are in your 2nd trimester, multiple enfants and if you are high risk.

If this is your first pregnancy, there is very low risk in doing this movement. I put this in as it is wonderful for learning transverse engagement, BUT if you feel nervous about laying on your back do the next video. By the way, zero judgement from me ever: I was a high risk pregnancy, so I was extremely cautious.

Day 18
Day 18
Day 19

You have the choice:

Rest Day

or

Active Recovery: this video + the following slide

Day 19
Day 19

I reiterate, the further along you get in your pregnancy, the more vigilant you must be in watching your max HR. Do not surpass the limit your obstetrician or your midwife gave you.

Day 20

Please watch as this video contains helpful information regarding modifications and engagement for upcoming videos.

Day 20
Day 20
Day 20

This will feel great after the heavy weight work. Plus, looking after you hard working human creating body is a part of physical longevity.

Day 21

Again, this will depend on how far along you are in your 2nd trimester, multiple enfants and if you are high risk.

If this is your first pregnancy, there is very low risk in doing this movement. I put this in as it is wonderful for learning transverse engagement, BUT if you feel nervous about laying on your back do the next video. By the way, zero judgement from me ever: I was a high risk pregnancy, so I was extremely cautious.

Day 21

This is asking a lot of the transverse abdominals. Focus on engagement from pelvic floor up.

Day 21
Day 22
Day 22
Day 23

Such An Important Video. Please do BEFORE the following video as it will aid abdominal with breath function, which assists ALL movement.

The more you can do this kind of breathwork starting NOW, the more space you will create in your body for a growing human - ie less pain as you are literally creating more space within your ribcage posteriorly. PLUS, you will create more space for your lungs + diaphragm to function for easier breathing. AND, as you already are aware, this kind of breathwork aids the abdominal canister as a whole.

Day 23
Day 24
Day 24
Day 25

Please do this In 10 Core video before your hike as mindful abdominal function aids the body in space. If you can actually go for a hike this will challenge your center of gravity + core with roots, rocks, etc on the ground, so this video is going to aid you in being extra mindful keeping your balance with proper transverse abdominal engagement while enjoying being in nature.

This specific video is asking a lot of the transverse abdominals. Focus on engagement from pelvic floor up and please take breaks to re-engage mind-body connection.

Day 25
Day 25

As always, do not surpass your Max HR.

Day 25

Be mindful as the hormone Relaxin is being produced in your body, so your ligaments are more flexible than usual. If you have already been confirmed that you have SPD or PSD than do the IN 10 Allonge from Day 24 instead.

Day 26
Day 27

I am putting this in again because it is a great series for pregnant birthers. Doing this video every day will have wonderful results for your abdominal engagement awareness.

You have the choice:

Rest Day

or

Active Recovery: this video + the following slide

Day 27
Day 27

This is about PLAY. Move mindfully + watch Max HR, of course, but move your body in different ways: climb the monkey bars, hang upside down, slide down the slide or pole. This is not hardcore, simply moving your body for joy, freedom + releasing lactic acid build-up from the days prior. Plus, tomorrow is an increase in physicality : ).

Day 28

Prenatal 2nd Advanced Plan

Watch Max HR

No ankle weights. Max 8lbs.

Days 1-14
Day 1
Day 2
Day 2
Day 2
Day 3
Day 4
Day 4
Day 5
Day 5
Day 5

WATCH Max Heartrate

Day 6
Day 7
Day 8
Day 8
Day 9
Day 9
Day 10

Please watch as it has important information regarding Sahrmann.

Day 10
Day 10
Day 10

WATCH Max Heartrate

Day 11
Day 11
Day 12
Day 13
Day 14
Day 14
Days 15-28
Day 15
Day 15
Day 16
Day 17
Day 17
Day 17

Watch your Max Heartrate.

Walk up + dn stairs 4x

Leg lifts for 1 minute - do squats if you have SPD/PSD.

Repeat until 30+ minutes reached.

Day 17

This series is wonderful for fatigue.

Day 18
Day 19

MODIFICATIONS/CUES GIVEN

Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.

Use a chair + 8lbs max

diastasis recti safe

Equipment:

miniband

1-5lb weights

5-8lb dumbbell

Day 20
Day 20

Great for alleviating upper back pain with growing breast tissue.

Day 21
Day 22
Day 22
Day 23
Day 24
Day 24
Day 24

Slow + Steady - the hormone Relaxin is starting to present in your ligaments making your joints possibly less stable (more flexible).

Do not pass Max Heartrate.

Somewhere along your hike, find an incline to mount but watch HR.

Day 25
Day 25

If you’ve never done a headstand in your life, now is not the time to incorporate on your own.

Day 25

Flowing sequence to wake up a foggy brain.

Watch 101 Headstands prior to doing.

DO NOT ATTEMPT: if you have NEVER done a headstand before.

Helpful for gently moving baby to get into a better position for viewing during an ultrasound. True Story - burlesque pole dancing friend did exactly this for an ultrasound muchto the technician’s shock.

Day 26
Day 26

Flowing sequence of inversions to realign organs (specifically the uterus), headache relief + mental exhaustion.

Day 27
Day 28
Day 28

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.

Use a chair + 8lbs max

Day 28

Flowing asana series to aid a prematurely dilated cervix.

You completed 28 days of moving; well done, YOU.

Feel free to repeat this plan or to substitute other videos, which can be found on the Pre 2nd video page.

All Prenatal: Watch Your Maximum Heartrate.

Prenatal 3rd Beginner Plan

No ankle weights. Max 8lbs.

Days 1-13
Day 1
Day 2

Watch before doing today’s core. And always do the breathwork + the core work before any other movement as it will set you up for physical success.

Day 2
Day 2
Day 3
Day 3
Day 4

You have the choice:

Rest Day

or

this IN 10 Core video and an EASY 10-15min walk, bike ride or swim - see following picture.

  • you should be able to hold a conversation easily

Day 4
Day 4
Day 5
Day 5
Day 6

You have the choice:

Rest Day

or

Active Recovery with this video

Day 7
Day 7
Day 7
Day 8
Day 8
Day 9

If you start to feel dizzy: STOP.

Day 9
Day 9
Day 9
Day 10

Please watch this video as it will give you information that will be helpful with modifications. Plus, you will use ideas from this video for the following IN 10 Core video.

Day 10
Day 10
Day 10
Day 10
Day 11

I realise that you have done this before, but this is such a great abdominal engagement set-up for the following videos.

Day 11
Day 11
Day 12
Day 12
Day 13

When in doubt, this is another great abdominal activation series that you could do every day, if you felt the desire.

You have the choice:

Rest Day

or

Active Recovery with this video + the following slide.

  • if you choose to rest, which is great, then be sure to do this IN 10 Core video another day as it is essential mind-body work.

Day 13
Day 13

Watch your max HR because it will spike so easily now.

Days 14-28
Day 14
Day 14
Day 14
Day 14
Day 15
Day 15
Day 16
Day 16
Day 16
Day 17
Day 18

You have the chioce:

Rest Day

or

Active Recovery with this video + the following slide.

Day 18
Day 18
Day 19
Day 19

We want your 3 glutes strong to keep supporting your pelvis as the babe grows in your body. Plus, being able to easily lift a diaper bag while holding a newborn is a definite plus ; ).

Day 20
Day 21
Day 21
Day 22

You have the chioce:

Rest Day

or

Active Recovery with this video + the following slide.

  • review 101 Planks 2 if unsure (Day 10)

Day 22
Day 22

WATCH. YOUR. HEARTRATE.

It will spike super easy right now with not a lot of exertion - in my own experience.

If you are in your 3 weeks to due date phase, start curb walking every second block or so. This will aid in gently getting the babe’s head into position for delivery.

Day 23

You have the choice:

Rest Day

or

Active Recovery with this video + the following slide.

Day 23
Day 23

WATCH. YOUR. HEARTRATE.

It will spike super easy right now with not a lot of exertion - in my own experience.

Day 24
Day 24
Day 24

Begin 4 weeks prior to delivery ONLY. NOT before.

This is gently widening + opening your pelvis for delivery, while guiding the babe’s head into position.

Suggesting 2 other options: 1 to lengthen + create space, the other to create calm + serenity. Feel free to do them all, depending where you are in your trimester ; ).

Day 24

Personally, this sequence of asanas felt wonderful in my 3rd trimester. This video aids in creating more space between your joints + vertebrae by lengthening any tight muscles you may be acquiring with growing a human ; ).

Day 24

This sequence of asanas is for de-stressing, finding calm within an emotional storm + will center your mind along with your body. Take good care.

Day 25
Day 26

Watch your Max HR as this video has a bit more standing movement work so that will elevate your heartrate.

You have the chioce:

Rest Day

or

Active Recovery with this video + the following slide.

Day 26
Day 26

WATCH. YOUR. HEARTRATE.

It will spike super easy right now with not a lot of exertion - in my own experience.

Day 27
Day 28
Day 28

Yeppers! You did it!

Bravo, you brilliant birther, you. Now that you have an idea of how to build a movement plan of La Technique videos, please build one for yourself from the Prenatal 3rd Trimester videos.

Prenatal 3rd Intermediate Plan

Watch Max HR

No ankle weights. Max 8lbs.

Days 1-15
Day 1
Day 2
Day 2
Day 3

This video is an ESSENTIAL building block to physical movement. PLUS, it will create space in your body for the baby to grow, better ROM for diaphragm + lungs as well as aiding pelvic floor health.

Day 3
Day 4
Day 5
Day 5

If you have finished the Beginner Pre 3rd Trimester Plan, then are are well accustomed to why I build a day how I do. Please do the videos in the sequential order to set your body up for optimal success.

Day 5
Day 5
Day 6

You have the option:

Rest Day

or

Active Recovery with this video + the following slide.

Day 6
Day 6

This walk is nothing crazy. If you feel like sauntering, then saunter. This is to get you out into fresh air, if you can and to move lactic acid out of your body while bringing in oxygen.

Day 7
Day 8
Day 8
Day 9
Day 9

Focusing on strengthening the muscles that support a neutral femur head position along with a neutral pelvis alignment.

Day 9
Day 10
Day 10
Day 11
Day 11
Day 12

You have the option:

Rest Day

or

Active Recovery with this video + the following slide.

Day 12
Day 12
Day 13
Day 14
Day 14
Day 15
Day 15
Days 16-28
Day 16

I realise that you have done this video before, but it will come in handy the more you progress in your 3rd trimester. I WISH I had this supportive gentle sequence when I was pregnant.

Day 16
Day 17

Again, I realise that you have already done this video, but you truly could do it every day as it is wonderful for mind-body abdominal connection.

Day 17
Day 17

Put on your favorite tunes and simply move to the music. Enjoy being in your body and dancing with your growing human. xx

Day 18
Day 19

Please watch as it will aid you in the upcoming videos.

Day 19

You have the option:

Rest Day

or

Active Recovery with this video + the following slide.

Day 19
Day 19
Day 20
Day 20
Day 20
Day 21
Day 21
Day 22
Day 22
Day 23
Day 23
Day 24
Day 24
Day 26

When pregnant, I found it more enjoyable to move with someone on the same physical journey, as but I realise my equipment was lower quality, hence why I am adding the option of an higher quality video, but I am no longer pregnant. Player’s choice.

Day 25
Day 25
Day 25 Delivery Prep: 4 weeks prior to delivery date ONLY

4 weeks prior to delivery date ONLY

If you are before that time, do the following video instead.

Day 25

Flowing asana series to aid a prematurely dilated cervix.

Day 26

Optional class video: if you prefer higher quality technology.

Day 27

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.

You have the option:

Rest Day

or

Active Recovery with this video + the following slide.

Day 27
Day 27
Day 28

Again, when pregnant, I found it more enjoyable to move with someone on the same physical journey, as but I realise my equipment was lower quality, hence why I am adding the option of an higher quality video, but I am no longer pregnant. Player’s choice.

Day 28

Optional class video: if you prefer higher quality technology.

Congrats, you did the full 28 day journey! Now that you have an idea of how to build your month, please experiment making your own plan with the videos on the Prenatal 3rd Trimester page. OR you could repeat this exact plan again and/or add in different videos from your trimester page. You got this.

Prenatal 3rd Advanced Plan

Watch Max HR

No ankle weights. Max 8lbs.

Days 1-14
Day 1
day 2
Day 2
Day 2
Day 3
Day 4
Day 5

Please watch as it has important information regarding Sahrmann.

Day 5
Day 5
Day 5

WATCH Max Heartrate

Day 6
Day 6
Day 6

This gently aids your body as well as your baby’s head to get into birthing position in your pelvis.

Day 7
Day 8
Day 8
Day 9
Day 9
Day 10
Day 10
Day 10

WATCH Max Heartrate

Day 11
Day 11
Day 12
Day 12
Day 12

I wish that I would have done this more within the 4 weeks leading up to my due date.

Day 13
Day 14
Day 14
Days 15-28
Day 15
Day 15
Day 16
Day 17
Day 17
Day 17

Your heartrate will spike easily now, especially with this sort of movement. Watch that you do not surpass your Maximum Heartrate recommended by your obstetrician or healthcare provider.

Walk up + dn stairs until 30+min reached.

Day 17

4 weeks prior to delivery date ONLY

Day 18
Day 18
Day 18
Day 19

MODIFICATIONS/CUES GIVEN

Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.

Use a chair + 8lbs max

diastasis recti safe

Equipment:

miniband

1-5lb weights

5-8lb dumbbell

Day 20
Day 20

If you’ve never done a headstand in your life, now is not the time to incorporate on your own.

Day 20

Flowing sequence to wake up a foggy brain.

Watch 101 Headstands prior to doing.

DO NOT ATTEMPT: if you have NEVER done a headstand before.

If your babe is breach, this gently aids them to find the birthing position again. Also, helpful for gently moving baby to get into a better position for viewing during an ultrasound.

BUT, once the babe is in position and you are near your birthing date, do not do handstands.

Day 21
Day 22
Day 22
Day 23
Day 24
Day 24
Day 24

Slow + Steady - your heartrate may spike easily now.

Do not pass Max Heartrate.

Somewhere along your hike, find an incline to mount but watch HR.

Day 25
Day 25

Great for alleviating upper back pain with growing breast tissue.

Day 26
Day 26

4 weeks prior to delivery date ONLY

Day 26
Day 27
Day 27
Day 27

This series is wonderful for fatigue.

Day 28
Day 28

Flowing series of stretches + asanas to aid better sleep.

Great job, you did it!

This particular plan eases off because your heart is working harder to grow a human and you will fatigue more easily. Nice + Gentle recovery for all of your hard work within your body and moving your body. Bravo!

Depending where you are in your pregnancy, you could repeat this plan but MINDFULLY as you will absolutely be more tired now. I kept moving until the day before my induction date as I wanted to focus and conserve my energy. Do what is right for YOU.

Post 1st Beginner Plan

No ankle weights ever. No Weights for first 4 weeks.

Days 1-14
Day 1
Day 2

Every single day is set up with the intention to aid your body in performing to the best of it’s ability on that day. Do the videos in order, please.

For example, today we start with breath and abdominal engagement followed by pelvic stability at the barre. By the way, you can do this specific video every day and it will only aid your brain-body connection.

Hopefully you watched the 101 Breathwork + Abdominal Engagement yesterday as that was the beginning of abdominal rehabilitation.

These videos will repeat in order to encourage + solidify the neural pathways of diaphragm ZOA, abdominal canister pressurization + abdominal engagement. Do not move forward with an IN 10 Core Rehabilitation video until you feel like you have mastered the one that you are currently doing.

Always remember: breath, alignment and then movement.

Day 2
Day 3
Day 3
Day 4
Day 4
Day 4

You have the choice:

Rest Day

or

EASY 10-15min walk, bike ride or swim.

  • you should be able to hold a conversation easily

Day 5
Day 5

NO weights for the first 3 weeks of training.

Day 6
Day 6
Day 7
Day 7

No weights at all. Just use your body as the intentional movements will aid your pelvis stability as well as lifting up your kiddo ; ).

Day 7

NO weights at all for the first 3 weeks of training as I want you to know how your body safely moves in space after giving birth.

Day 8
Day 8
Day 9
Day 9
Day 9
Day 9
Day 10

Mindful set-up: mindful abdominal engagement with breath, supported pelvic stability and then standing upper body which involves transverse abdominals.

Day 10
Day 10

Only use the miniband if it feels good to you - you will gain possible results by also just using your body.

Day 11
Day 11
Day 11
Day 13
Day 13
Day 13
Days 14-28
Day 14
Day 14
Day 14
Day 14
Day 15
Day 15
Day 16
Day 16
Day 17

Take water breaks/break as you require.

You have a good foundation, so trust yourself to complete this 30 minutes.

Day 18

You have the choice:

Rest Day

or

Active Recovery of this video + the following slide of 10-15min easy dance party.

Day 18
Day 18

Put on any tunes that make you want to move. Anything goes, even ballads ; ).

Day 19

Please watch prior to doing the following IN 10 Core Rehabilitation video, as it gives helpful functional information as well as modifications.

Day 19
Day 19
Day 20
Day 21
Day 21
Day 22
Day 22
Day 22

Get out of your house if you can as this also gives you time where you physically can not be asked to do anything. This time is for YOU. For little one will be fine with another caregiver. xx

Day 22
Day 23

You have the choice:

Rest Day

or

Active Recovery of this video + the following slide of 15-20min easy hike.

Day 23
Day 23
Day 24
Day 24
Day 24
Day 25
Day 26

You have the choice:

Rest Day

or

Active Recovery of this video + the following slide of 15-20 playing on a jungle gym or creature tag ; ).

Day 26
Day 26

Simply want to show you that moving your body, in even a playful way, is ‘physical training’. Finding what brings you joy in movement is the key to continuity + longevity of health.

Day 27
Day 28
Day 28

Great job, you did it!

Have fun building another movement plan for yourself from the Post Partum 1st trimester videos.

Post 1st Intermediate Plan

No ankle weights ever. No Weights for first 4 weeks.

Days 1-14
Day 1
Day 2

Starting Core rehabilitation here. It is important to do them when there are listed. I highly encourage you to repeat the videos as often as possible to feel confident in your mind-body connection before beginning the next sequential video.

Day 2
Day 3
Day 3

Bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever.

Day 4
Day 5
Day 5
Day 5
Day 6

You have the choice:

Rest Day

or

Active Recovery with this video + the following slide. I always recommend the IN 10 Core Rehabilitation work, if you have it in you or the time available.

Day 6
Day 6

This is simply to move lactic acid out of your muscles. Walking with the carriage counts, but if you can get time to yourself outside, utterly recommend it.

Day 7

Doing this prior to the class will set your body up to succeed as your mind-body connection will be strong for function.

Day 7
Day 8
Day 8
Day 9
Day 9

Bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

Day 10
Day 10

Great video series to come back to often as it assists in supporting the femur head in a neutral position, which aids walking, sitting, squatting, etc in life.

Day 10
Day 10

Asana series to aid fatigue. Do this WHENEVER you wish. xx

Day 11
Day 11
Day 12

You have the choice:

Rest Day

or

Active Recovery with this video + the following slide. I always recommend the IN 10 Core Rehabilitation work, if you have it in you or the time available.

Day 12
Day 12

If you cannot get in water, then a walk, hike, bike ride or even on a slight incline treadmill.

Day 13
Day 13
Day 14
Day 14
Day 14

Awesome for anyone breastfeeding or holding a baby often.

Days 15-28
Day 15
Day 15
Day 16
Day 16
Day 17

This will set you up to really connect with your body in a joyful way for the next slide.

Day 17
Day 17

Put on tunes you love and simply enjoy moving your body in space. : )

Day 18

Essential information to have prior to doing the following IN 10 Core Rehabilitation video.

Day 18
Day 18
Day 19

Doing this abdominal sequence will set you up to bike sprint to the best of your ability in the following slide.

Day 19
Day 19

7-10min moderate pace

30 sec sprint

Complete that circuit 3x.

If you do not have access to a bike, you can walk and then use stairs for 30 seconds.

Day 20

This is a rare occasion: I am putting this Breathwork video first as it will aid in proper abdominal engagement for the following videos.

You have the choice:

Rest Day

or

Active Recovery with this video + the following 2 videos. I do recommend the breathwork, if you have it in you.

Day 20
Day 20
Day 21
Day 21
Day 21

Building up your endurance with a longer session, plus adding some upper body work.

Day 21
Day 22
Day 22
Day 23
Day 23
Day 24
Day 24
Day 25

This mind-body abdominal series will set you up to feel wonderful during a brisk hike on uneven ground.

Day 25
Day 25
Day 25

A bit of delicious movement after that hike. Simply be mindful if you have SPD or PSD and/or if you are breastfeeding - do no go as deeply in the movement.

Day 26

Essential information to know prior to doing the following IN 10 Core Rehabilitation video.

Day 26
Day 26
Day 27

You have the choice:

Rest Day

or

Active Recovery with this video + the following slide. I always recommend the IN 10 Core Rehabilitation work, if you have it in you or the time available.

HAVE A BLAST. Mindfully, of course ; ). This is about moving your body in ways perhaps you do not do in your every day life. Plus, this is to illustrate that not all training has to be done in a gym or studio atmosphere.

HAVE A BLAST. Mindfully, of course ; ). This is about moving your body in ways perhaps you do not do in your every day life. Plus, this is to illustrate that not all training has to be done in a gym or studio atmosphere.

Post 1st Advanced Plan

No ankle weights ever. No Weights for first 4 weeks.

Days 1-14
Day 1
Day 2

There is a sequential Abdominal Rehabilitation library, which this video is from. I highly recommend following post partum. Do not move on from a video until you master the movements.

Day 2
Day 2
Day 2
Day 3
Day 5
Day 5
Day 5
Day 6
Day 6
Day 6
Day 7
Day 8
Day 8
Day 9
Day 9
Day 9
Day 10
Day 10
Day 11
Day 11
Day 11
Day 11
Day 11
Day 11
Day 12
Day 12
Day 12
Day 14
Day 14
Days 15-28
Day 15
Day 15
Day 16

This day is set up to aid your body in succeeding to the best of it’s ability by starting with breath, abdi=ominal engagement and then movement.

Plus, this is to also show you how you can build a session with the IN 10 videos.

Day 16
Day 16
Day 16
Day 16
Day 17
Day 17
Day 17
Day 18
Day 18
Day 18
Day 20
Day 21
Day 21
Day 22
Day 22
Day 23

Bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever.

Day 24
Day 24
Day 24

Slow + Steady - especially if you have PSD/SPD.

Somewhere along your hike, find an incline to mount but watch HR.

Day 24

This kind of work gently helps diastasis recti to heal - allows the diaphragm to gently return to it’s ZOA (zone of apposition). Highly recommend doing this video as often as possible.

Day 25
Day 25
Day 25
Day 25
Day 25

This series is wonderful for fatigue.

Day 26
Day 26
Day 26
Day 27
Day 27
Day 27

Simply having fun mindfully re-exploring your body. This can be as simple as walking through a garden if that brings you joy. If you want/need time alone, I STRONGLY SUPPORT THAT.

Day 28
Day 28

Post 2nd Beginner Plan

No ankle weights. Max 8lbs.

Days 1 - 13
Day 1
Day 2

Every single day is set up with the intention to aid your body in performing to the best of it’s ability on that day. Do the videos in order, please.

For example, today we start with breath and abdominal engagement followed by pelvic stability at the barre. By the way, you can do this specific video every day and it will only aid your brain-body connection.

Hopefully you watched the 101 Breathwork + Abdominal Engagement yesterday as that was the beginning of abdominal rehabilitation.

These videos will repeat in order to encourage + solidify the neural pathways of diaphragm ZOA, abdominal canister pressurization + abdominal engagement. Do not move forward with an IN 10 Core Rehabilitation video until you feel like you have mastered the one that you are currently doing.

Always remember: breath, alignment and then movement.

Day 2
Day 3
Day 3
Day 4
Day 4
Day 4

You have the choice:

Rest Day

or

EASY 10-15min walk, bike ride or swim.

  • you should be able to hold a conversation easily

Day 5
Day 5
Day 6

You have the choice:

Rest Day

or

Active Recovery with this video and the following IN 10 Core Rehabilitation video.

Day 6
Day 7
Day 7
Day 7

Once again, I have set up this day to let your body perform to the best of it’s ability: abdominal engagement with breath, upper body focus followed by more complex movement patterns with an IN 10 Total Body Barre.

Day 7
Day 7
Day 9

This day is set up to aid your body in performing to the utmost in the moment: core engagement, pelvic stability, assisted lower body work wrapping up with a stretch.

Day 9
Day 9
Day 9
Day 10

This day is set up to help your body succeed: abdominal engagement, lower body stability and then total body work. Followed by a feel good stretch to move that lactic acid as well as to simply find mobility in your skeleton, muscles + ligaments.

Day 10
Day 10
Day 10
Day 11

Hopefully, you are starting to see the pattern of a day set up: abdominal engagement with breath, lower body focus for pelvis stability followed by a standing arm work.

Day 11
Day 11
Day 13
Day 13
Day 13
Days 14-28
Day 14
Day 14
Day 14
Day 14
Day 15
Day 15
Day 16
Day 16

You have the choice:

if you have been doing La Technique for a while, try this one

or

if you are brand new to the method, try the following video

Day 16
Day 16

You have the choice:

this video

or

the following sculpting video

or BOTH ; )

Day 16
Day 17
Day 18
Day 18
Day 18
Day 19

Please watch prior to doing the following IN 10 Core Rehabilitation video, as it gives helpful functional information as well as modifications.

Day 19
Day 19

8lbs MAX

Day 20
Day 21
Day 21
Day 22
Day 23

You have the choice:

Rest Day

or

Active Recovery with this video + 15-20min easy hike.

  • if you choose a Rest Day, which is great, please do this IN 10 Core Rehabilitation video another day.

Day 23
Day 23
Day 24
Day 24
Day 24

Sneaking this in as I found it helpful Post Partum and still do, to be honest.

Day 24
Day 25
Day 26

You have the choice:

Rest Day

or

Active Recovery with this video + 15-20min jungle gym play or creature tag.

  • if you choose a Rest Day, which is great, please do this IN 10 Core Rehabilitation video another day.

Day 26
Day 26

This is to show you that ALL MOVEMENT is ‘good movement’ + that perhaps it could also be fun : ).

Day 27
Day 28
Day 28

Yea, YOU!

Well done on completing the month of movement. Now that you have an idea of how to build a plan, build one for your self from the Post Partum 2nd trimester videos.

Post 2nd Intermediate Plan

No ankle weights. Max 8lbs.

Days 1-14
Day 1
Day 2
Day 3
Day 4

This sequence will set your body up to perform at an increased level as your mind-body connection with breath and abdominal function is well established.

I want you to master an IN 10 Core Rehabilitation video before moving onto the next. If you do not feel confident attempting an upcoming IN 10 Core Rehabilition video, repeat the previous one. There is literally zero rush - this kind of work takes patience, dedication + grace to one’s self.

Day 4
Day 5
Day 6

Yes, a repeat, BUT I want you to really connect the breath and the movements with your brain. This kind of deep work, sets your body up to functional healthfully in a more timely fashion. That said, never rush: move at your own pace.

You have the choice:

Rest Day

or

Active Recovery: this video + the following slide. I always recommend the IN 10 Core Rehabilitation videos, when time allows as it will reinforce the neural pathways of proper abdominal engagement with abdominal pressure (breath).

Day 6
Day 6
Day 7
Day 7

Take the time to do this. After you first full week, your body deserves a good stretch.

If you can fit in MORE IN 10 Allonge, ANY TIME, please do as studies have shown that even simply meditation is wonderful for healing post partum. IE the body is better able to heal when it is in a restful state.

Day 8
Day 8
Day 9
Day 9

If you have been doing my plans, you are well aware that I sequence the videos in a particular order for a functional movement reason.

Also, I put this sequencing in here so you can see how to build a workout from the IN 10 videos - switching it up from the 30 min or 60 min videos. Carte blanche, my friends ; ).

Day 9
Day 9
Day 9

Wonderful for anyone breastfeeding and/or has been holding an infant. This will help alleviate upper and mid-back tension.

Day 10

If you have been doing my plans, you know that I always put the IN 10 Allonge after the workout. This particular video I recommend doing before as it is breathwork. Doing even this video alone, will start heal your diastasis recti, alleviate stress and headaches.

Supporting the diaphragm in the ZOA (zone of apposition) has an amazing affect on the body overall.

Day 10
Day 10

Training with more intensity requires greater recovery. If you have the time, please include this active recovery today.

Day 11

Again, a repeat, but I want you to master a video before moving on.

Day 11
Day 11
Day 12

You have the choice:

Rest Day

or

Active Recovery: this video + the following slide.

Day 12
Day 12

Doing this slide will spike your heartrate, so slow and steady wins the race. NO need to sprint and take breaks as necessary. You can do this.

Day 13
Day 13
Day 14
Day 14
Days 15-28
Day 15
Day 15
Day 16
Day 16
Day 17

This sequence will set you up nicely to allow your body great freedom for the following slide.

Day 17
Day 17

Put on music you love and move your body. If you want inspiration, this 120-150bpm playlist will get you moving.

5 min dance

30 sec squats

Repeat 5-6x

Again, this is to illustrate how healthfully moving your body can be joyful and does not have to include a gym membership. All moving is GREAT. And, if it makes your heart sing: BEST.

Day 18
Day 18
Day 19

You have the choice:

Rest Day

or

Active Recovery: this video + the following slide.

Day 19
Day 19

I want you to move in different ways. Plus, simply want to illustrate that you do not require fancy equipment in order to healthfully move your boy in space.

Day 20
Day 20
Day 20
Day 20
Day 21
Day 21
Day 21
Day 22
Day 22
Day 23
Day 23

You have been building up to this 60 minutes for the past 3 weeks. You have the endurance to do this now. Plus, the rest yesterday will create a wonderful basis to move with energy today.

That said, if it is a challenge to carve out 60 minutes just for you, I get it: some days I only had 20min max. Do a 30 minute class from the week before.

Day 23
Day 24
Day 24
Day 24
Day 25

This 3 video sequence today will set your body up to perform at a high functional level. Breath, Abdominal Engagement, Movement, Cardiovascular + Active Recovery Stretch.

Day 25
Day 25
Day 25
Day 26
Day 27

Please watch as it gives much functional movement information/tips for the following video.

Many body practitioners swear by Sahrmann for abdominal rehabilitation Post Partum. I have used it with my clients for a decade now.

Day 27

You have the choice:

Rest Day

or

Active Recovery: this video + the following slide.

Day 27
Day 27

This should be joyful. Move to feel great in your body. IE Hang upside down as that is fun as heck and wonderful for your skeleton ; ).

Post 2nd Advanced Plan

No ankle weights. Max 8lbs.

Days 1-14
Day 1
Day 2

There is a sequential Abdominal Rehabilitation library, which this video is from. I highly recommend following post partum. Do not move on from a video until you master the movements.

Day 2
Day 2
Day 2
Day 3
Day 4
Day 4
Day 4
Day 5
Day 5
Day 6
Day 6
Day 6
Day 7
Day 7
Day 8
Day 8
Day 9
Day 10
Day 10
Day 10

Activity of choice for 8-10min and then 1 min of squats.

repeat 2-3x.

Day 11
Day 11
Day 12
Day 12
Day 12

5 min easy pedal; up tension + get off saddle to sprint for 30sec-1min.

Repeat 4-6x.

Day 12
Day 13
Day 14
Days 15-28
Day 15
Day 15
Day 16
Day 16

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.

Use a chair + 8lbs max

DR safe

Equipment:

5-8lb dumbbells *POST 3 20lb MAX

tricep weight

sm pilates stability ball

barre

opt knee pad

Day 17
Day 17
Day 17

Walk up + dn stairs or a hill 4x

Squat for 1 minute.

Repeat until 30+ minutes reached.

Day 17

Great for alleviating upper back pain with growing breast tissue.

Day 18
Day 18
Day 18

Have fun moving your body to music that you love. 0 rules.

BUT: the faster beat you choose, the more that will elevate your heartrate especially if you have rhythm ; ).

To inspire:

120-150bpm Playlist

Day 19
Day 19
Day 19

This series is wonderful for fatigue.

Day 20
Day 21

No Jumping during HIIT sections.

Day 22
Day 22
Day 23
Day 24
Day 24
Day 24

If PFPT cleared: Hike 5min

Run 1min

Repeat until 30+min reached.

If no PFPT clearance:

Hike 5min

Hike up + dn steep incline X 2

Repeat until 30+min reached.

Day 24

Flowing series of stretches + asanas to aid better sleep.

Day 25
Day 25
Day 26
Day 26

If you’ve never done a headstand in your life, now is not the time to incorporate on your own.

Day 26

Flowing sequence to wake up a foggy brain.

Watch 101 Headstands prior to doing.

Day 27
Day 27
Day 27

Have fun exploring your body mindfully. And, get outside for some fresh air if you can. PS this can be done completely alone if you require the mental space, which I utterly support.

Day 28
Day 28

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.

Use a chair + 8lbs max

DR safe

Equipment:

5-8lb dumbbells *POST 3 20lb MAX

tricep weight

sm pilates stability ball

barre

opt knee pad

Day 28

You completed 28 days of moving; well done, YOU.

Feel free to repeat this plan or to substitute other videos, which can be found on the Post 2nd video page.

Post 3rd Beginner Plan

No ankle weights. Max 20lbs.

Days 1-13
Day 1
Day 2

Every single day is set up with the intention to aid your body in performing to the best of it’s ability on that day. Do the videos in order, please.

For example, today we start with breath and abdominal engagement followed by pelvic stability at the barre. By the way, you can do this specific video every day and it will only aid your brain-body connection.

Hopefully you watched the 101 Breathwork + Abdominal Engagement yesterday as that was the beginning of abdominal rehabilitation.

These videos will repeat in order to encourage + solidify the neural pathways of diaphragm ZOA, abdominal canister pressurization + abdominal engagement. Do not move forward with an IN 10 Core Rehabilitation video until you feel like you have mastered the one that you are currently doing.

Always remember: breath, alignment and then movement.

Day 2
Day 3
Day 3
Day 4
Day 4
Day 4

You have the choice:

Rest Day

or

EASY 10-15min walk, bike ride or swim.

  • you should be able to hold a conversation easily

Day 5
Day 5
Day 6
Day 6
Day 7
Day 7
Day 7
Day 8
Day 8
Day 9

Again, I am setting you up this day to begin with core, then lower body focus and then wrapping up with a total body. Reason being I want you nice and warm when you reach the more complicated movement of an IN 10 Total Body Barre. Followed by an IN 10 Allonge.

Day 9
Day 9
Day 9
Day 10

Please do the videos in order as I sequenced this way for a reason: as always, core engagement first, then lower body stability followed by barre-less upper body work and closing with a de-stressing practice of asanas.

Day 10
Day 10
Day 10
Day 11

This day is built to start you off with internal support structure stability, lower body at the barre and then more challenging lower body work barre-less. Please do the videos in order as that will aid your body in performing to the best of it’s ability.

Day 11
Day 11
Day 13
Day 13
Day 13
Days 14-28
Day 14
Day 14
Day 14
Day 14
Day 15
Day 15
Day 16
Day 16
Day 16

You have 2 weeks of building blocks under your belt, if you feel up to it, incorporate a .5-1lb ankle weight, BUT that is not mandatory.

Day 17
Day 18

You have the choice:

Rest Day

or

Active Recovery of this video + the following slide.

  • if you choose to rest, which is great, please do this IN 10 Core Rehabilitation video tomorrow before the other video as the abdominal videos are in sequential physical strength/capability.

Day 18
Day 18

Just move for pure yummy joy. Put on music you love and go for it. No rules besides to enjoy yourself.

Day 19
Day 20

Please watch prior to doing the following IN 10 Core Rehabilitation video, as it gives helpful functional information as well as modifications.

Day 20
Day 20

If you are new to the La Technique method, do not wear ankle weights + use 8lbs max weights.

Day 21
Day 21
Day 22
Day 22
Day 23

You have the choice:

Rest Day

or

Active Recovery of this video + the following slide.

  • if you choose to rest, which is great, please do this IN 10 Core Rehabilitation video tomorrow before the other video as the abdominal videos are in sequential physical strength/capability.

Day 23
Day 23
Day 24
Day 24
Day 25
Day 25
Day 25

Becoming a parent is a steep learning curve with highs + lows. This video will help your body to release any emotional stress/deep hurts as well as physical tension. Plus, it will help release lactic acid build-up from the previous video.

Be mindful if you are breastfeeding as you will still be more flexible than usual due to the hormone Relaxin.

Day 26

You have the choice:

Rest Day

or

Active Recovery of this video + the following slide.

  • if you choose to rest, which is great, please do this IN 10 Core Rehabilitation video tomorrow before the other video as the abdominal videos are in sequential physical strength/capability.

Day 26
Day 26
Day 27
Day 28

You have the choice:

Rest Day

or

Active Recovery: this video

Well done!

Now you you have an idea of how to build a program, so make one for yourself from the Post Partum 3rd trimester video page.

Post 3rd Intermediate Plan

No ankle weights. Max 20lbs.

Days 1-14
Day 1
Day 2
Day3

Hopefully you watched the 101 Breathwork + Abdominal Engagement yesterday as that was the beginning of abdominal rehabilitation.

These videos will repeat in order to encourage + solidify the neural pathways of diaphragm ZOA, abdominal canister pressurization + abdominal engagement. Do not move forward with an IN 10 Core Rehabilitation video until you feel like you have mastered the one that you are currently doing.

Always remember: breath, alignment and then movement.

Day 3
Day 4
Day 4
Day 5
Day 5
Day 6

You have the choice:

Rest Day

or

Active Recovery: this video + following slide. I always recommend the IN 10 Core Rehabilitation videos, if you can, as it will aid your physical recovery and regaining of strength quicker - enacting functional abdominal/breath neural pathways.

Day 6
Day 6
Day 7
Day 7
Day 8
Day 8
Day 9

If you have been doing my plans for a while, you already are well aware of why I place videos in a particular order. This is to activate your mind-body connection with breath/abdominal engagement, which will set you up for success for the following IN 30 Signature video.

Day 9
Day 10
Day 10
Day 10
Day 10
Day 11
Day 11
Day 11
Day 12
Day 13

You have the choice:

Rest Day

or

Active Recovery: this video + following slide.

Day 13
Day 13
Day 14
Day 14
Day 14

In you are breastfeeding: be mindful as the hormone Relaxin is still present in your body. Less is more. Ease into the asanas and do not push yourself.

This should feel delicious after the IN 30 Signature video.

Days 15-28
Day 15
Day 15
Day 16
Day 16
Day 17
Day 17
Day 17

Put on music that you love to dance to. 120-150bpm is great - enjoy this playlist ; ).

Dance 8-10min

Glider burpees, if you feel strong/supported in a front plank or Squats for 30 seconds

Repeat 3-4x

Day 18
Day 19

You have the choice:

Rest Day

or

Active Recovery: this video + following slide.

Day 19
Day 19
Day 20
Day 20
Day 20
Day 21
Day 21
Day 21
Day 21
Day 22
Day 22
Day 23
Day 23
Day 24
Day 24
Day 25
Day 25

Get on uneven terrain as this will challenge your body to consistently refind t’s ‘center. Plus, you will be present by having to watch your footfalls.

If this is not possible, walk on the spot with high knees and then climb over a chair every 3-5min - will also force you to remain present while negotiating your ‘center of gravity’.

Day 25

This should feel fantastic after your hike.

Day 26
Day 28
Day 28
Day 28

Well done: you completed 28 days of moving just for YOU.

Congrats!

This plan is wonderful to repeat and then replace videos with others found on the Post 3rd Trimester page.

Post 3rd Advanced Plan

No ankle weights. Max 20lbs.

Days 1-14
Day 1
Day 2

There is a sequential Abdominal Rehabilitation library, which this video is from. I highly recommend following post partum. Do not move on from a video until you master the movements.

Day 2
Day 2
Day 2
Day 3
Day 4
Day 4
Day 5
Day 5
Day 5
Day 6
Day 7
Day 7
Day 8
Day 8
Day 9
Day 9
Day 10
Day 10
Day 10

Activity of choice for 8-10min and then 1 min of squats.

repeat 2-3x.

Day 10
Day 11
Day 11
Day 12
Day 13
Day 14
Day 14
Days 15-28
Day 15
Day 15
Day 16
Day 16

20lbs MAX

Day 16

Flowing sequence of inversions to realign organs (specifically the uterus), headache relief + mental exhaustion.

Day 17
Day 17
Day 17

Walk up + dn stairs or a hill 4x

Squat for 1 minute.

Repeat until 30+ minutes reached.

Day 18
Day 19
Day 19

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.

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

Day 20
Day 20

If you’ve never done a headstand in your life, now is not the time to incorporate on your own.

Day 20

Flowing sequence to wake up a foggy brain.

Watch 101 Headstands prior to doing.

Day 21

If you have PFPT clearance:

feel free to start incorporating the HIIT sections fully + mindfully.

Day 22
Day 22
Day 23
Day 24
Day 24
Day 24

If PFPT cleared:
Hike 5min

Run 1min

Repeat until 30+min reached.

If no PFPT clearance:

Hike 5min

Hike up + dn steep incline X 2

Repeat until 30+min reached.

Day 24
Day 25
Day 25
Day 25

This series is wonderful for fatigue.

Day 26
Day 26
Day 26

Anything goes here as you mindfully explore your full ROM (range of motion). Play on a jungle gym, walk in a garden. Play fetch with your pup. Alone time utterly recommended as well ; ).

Day 26

Great for alleviating upper back pain with growing breast tissue.

Day 27
Day 28
Day 28

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.

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

Day 28

Flowing series of stretches + asanas to aid better sleep.

You completed 28 days of moving; well done, YOU.

Feel free to repeat this plan or to substitute other videos, which can be found on the Post 3rd video page.

 

bbc

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