CORE REHAB (3-4 WEEKS)
PROGRAM FORMAT: start on Session 1 and do that session once per day, 2 days in a row. Then move onto Session 2 and do that session once per day, 2 days in a row. Repeat until you are done with all 12 sessions.
WHEN TO BEGIN: Phase 1 can begin as soon as you are comfortable post-birth. Phases 2 & 3 requires medical clearance.
WHAT TO EXPECT: Phase 1, Core Rehab, focuses on re-establishing the function of your deep core, restoring strength to traumatized tissue, and rebuilding your core capacity to assist in performing daily activities safely (like lifting your car seat out of the car). The videos in this phase are split into 12 sessions, each of which is 5-8 minutes in length and is designed to be performed once per day, 2 days in a row.
*NOTE: if you are beginning this program more than 2 months postpartum, we would recommend pairing Phase 1 WITH Phase 2. Reach out to [email protected] with any questions.
Equipment: Mat and a chair, box, or bench
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Session 1 - Seated
Today's session is below. Please repeat this video/exercises 1-2 times per day, at least 2 days in a row.
1. Seated 360 degree breathing (8 reps)
2. Seated 360 degree breathing - 2-step (8 reps)
3. Seated pelvic floor activation (PFA) slow - (8 reps)Equipment: chair
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Session 2 - Seated
Today's session is below. Please repeat this video/exercises 1-2 times per day, at least 2 days in a row.
1. Seated 360 degree breathing - 2-step (10 reps)
2. Seated pelvic floor activation (PFA) slow - (10 reps)
3. Seated pelvic floor activation (PFA) fast - (12 reps)Equipment: chair
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Session 3 - Seated
Today's session is below. Please repeat this video/exercises 1-2 times per day, at least 2 days in a row.
1. Seated pelvic floor activation (PFA) slow - (10 reps)
2. Seated pelvic floor activation (PFA) fast - (15 reps)
3. Seated core canister pump (8 reps)Equipment: chair
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Session 4 - Seated
Today's session is below. Please repeat this video/exercises 1-2 times per day, at least 2 days in a row.
1. Seated pelvic floor activation (PFA) fast - (15 reps)
2. Seated core canister pump (10 reps)
3. Seated core canister hold (6 reps)Equipment: chair
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Session 5 - Supine
Today's session is below. Please repeat this video/exercises 1-2 times per day, at least 2 days in a row.
1. Supine 360 degree breathing (8 reps)
2. Supine 360 degree breathing - 2-step (8 reps)
3. Supine pelvic floor activation (PFA) slow - (8 reps)
4. Supine pelvic floor activation (PFA) f... -
Session 6 - Supine
Today's session is below. Please repeat this video/exercises 1-2 times per day, at least 2 days in a row.
1. Supine pelvic floor activation (PFA) slow - (10 reps)
2. Supine pelvic floor activation (PFA) fast - (12 reps)
3. Supine core canister pump (8 reps)
4. Supine core canister hold (6 re... -
Session 7 - Supine
Today's session is below. Please repeat this video/exercises 1-2 times per day, at least 2 days in a row.
1. Supine core canister pump (10 reps)
2. Supine core canister hold (8 reps)
3. Supine glue bridge (8 reps)
4. Supine knee lift (6 reps/side)Equipment: no equipment
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Session 8 - Supine
Today's session is below. Please repeat this video/exercises 1-2 times per day, at least 2 days in a row.
1. Supine core canister pump (12 reps)
2. Supine core canister hold (10 reps)
3. Supine glute bridge (10 reps)
4. Supine knee lift (8 reps/side)
5. Supine heel slide (6 reps/side)Equi...
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Session 9 - Quadruped
Today's session is below. Please repeat this video/exercises 1-2 times per day, at least 2 days in a row.
1. Quadruped 360 degree breathing (8 reps)
2. Quadruped 360 degree breathing - 2-step (8 reps)
3. Quadruped pelvic floor activation (PFA) slow - (8 reps)
4. Quadruped pelvic floor activa... -
Session 10 - Quadruped
Today's session is below. Please repeat this video/exercises 1-2 times per day, at least 2 days in a row.
1. Quadruped pelvic floor activation (PFA) slow - (10 reps)
2. Quadruped pelvic floor activation (PFA) fast - (12 reps)
3. Quadruped core canister pump (8 reps)
4. Quadruped core caniste... -
Session 11 - Quadruped
Today's session is below. Please repeat this video/exercises 1-2 times per day, at least 2 days in a row.
1. Quadruped core canister pump (10 reps)
2. Quadruped core canister hold (8 reps)
3. Quadruped hip extension (6 reps/side)Equipment: no equipment
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Session 12 - Quadruped
Today's session is below. Please repeat this video/exercises 1-2 times per day, at least 2 days in a row.
1. Quadruped core canister pump (12 reps)
2. Quadruped core canister hold (10 reps)
3. Quadruped hip extension (8 reps/side)
4. Quadruped bird dog (6 reps/side)Equipment: no equipment
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Bonus Session
This session can be repeated as many times as you'd like! These moves will allow you to continue to strengthen your core canister muscles in a gentle effective manner.
1. Supine glute bridge (12 reps)
2. Supine knee lift (8 reps/side)
3. Supine heel slide (8 reps/side)
4. Quadruped bird dog ...
