BEYOND BIRTH: CORE RESTORE STAGE 1&2 (POSTPARTUM)

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Welcome to Beyond Birth Core Foundation Program Stage 1 Preview
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FIRST THINGS FIRST: EARLY DAYS POSTPARTUM
Access to our Private Community
Disclaimer
Set your Intention - don't skip this!

Core Compression explained (5min)
Abdominal Doming Explained (6min)
Kegels Explained (4min) + Kegels Practise (10min)
Getting into and out of bed. HOW?

L0: Monday: Wall Supported Core Compression (5min)
L0: Tuesday: Standing Core Compression (7min)
L0: Wednesday: Laying Down + Semi Bridge Core Compression (8min)
L0: Thursday: Wall Plank Core Compression (3min) + Diaphragm Activation - Side Lying (8min)
L0: Friday: Laying Spine Twist Core Compression (6min)

L0: Monday: Wall Supported Core Compression (5min)
L0: Tuesday: Four Point Kneeling Core Compression (6min)
L0: Wednesday: Laying Down + Semi Bridge Core Compression (8min)
L0: Thursday: Wall Plank Core Compression (3min) + Diaphragm Activation - Side Lying (8min)
L0: Friday: Laying Spine Twist Core Compression (6min)

How do I follow this program?
L0-L1: Postural Set Up (7min)
L0-L1: TVA Activation (2min)

L1: Abdominal Hollowing (4min)
L1: Arm Pull Down (3min)
L1: Knee Fall Outs (5min)
L1: Toe Slides (4min)
L1: Toe Slide with Arm Pull (4min)
L1: Ball Squeeze Vertical Motion (3min)
L2: Quadruped Toe Slide-In with Ball Press (6 min)
L2: Quadruped Ball Press Knee Lift (3 min)
L2: Ball Press with Resistance Band Loop Knee Lift (5 minutes)
L2: Single Knee Bend Over Position, Zip Before You Lift (2min)
L3: Bird Dog Arm and Leg Slide Lift in X Letter (5 minutes)

L0-L1: Activating Pelvic Floor, TVA and Diaphragm + Balloon (11min)
L1: On All Fours - Set of two Breaths+ Balloon Blow (4min)
L1: On all Fours Knee Lift + Balloon Blow (4min)
L1: On all Fours - Single Arm Row - Balloon Blow (10min)
L2: Squat Weighted Lift with TVA Engagement + Balloon Blow (5 min)
L3: Incline Plank + Balloon Blow (5min)
L3: Reverse Bird Dog X Letter + Balloon Blow (6min)
L3: Knee Supported Side Plank with Pilates Ring + Balloon Blow (4 minutes)

L1: Wall-Supported Table Top with Pilates Ball Press in X (5 minutes)
L1: Wall supported Table Top Single Leg Pilates Ball Press (7min)
L1: Wall supported Pilates Elastic Band Arms lift & Leg Lift (6min)
L1: Wall-Supported Window Wipers (6 min)
L1: Wall-Supported Table Top with Pilates Ball Squeeze (5 minutes)
L1: Wall-Supported Resistance Band Loop Pull Apart in V Letter (5 min)
L2: Table Top single Leg March Combo (6min)
L2: Table top Single Leg March with Resistance Band Loop Arm Lift (6 min)
L2: Single Leg Table Top Pilates Ball Press in X letter (5min)
L3: Leg Pull Apart with Resistance Band Loop in V Letter (3 min)
L3: Elbows Supported in Downward Dog Position Knee to Chest March with Resistance Band (3 minutes)
L3: Elbows Supported on All Fours, Side Twist with Straight Leg Lift (4 min)

L0: Kegels Explained (4min) + Kegels Practise (10min)
L1: On All Fours Opposite Arm Row and Single Leg Toe Slide (4 min)
L1: Pelvic Tilt Pilates Ball Knee Squeeze (5min)
L1: Pelvic Tilt Knee Pull Apart with Resistance Band (5min)
L2: Pelvic Tilt on Toes with Pilates Ball Lift Towards Knees (3min)

L1: Knee-Supported Side Plank Hold (7min)
L1: Knee-Supported Side Plank with Pilates Ball Squeeze (4 min)
L2: Knee-Supported Side Plank Clams with Resistance Band Loop (9min)

L1: Reverse Table Top Exercise (3min)
L1: Reverse Table Top Marching (3min)
L2: Straight Leg Reverse Plank Hold (4min)
L2: Reverse Table Top Knee Taps in X letter (2min)

L2: Vertical Leg Side Kick and Needle Under (2 min)
L2: Vertical Core Circles around the Axis 360 (2min)

L1: Box Push-Ups (3min)

L1: Prone Straight Leg Raise Exercise (3min)

L1-L3: Gentle Yoga Stretches for upper body (16min)
L1-L3: D5 Improve my posture (11min)
Sleep Science (18min)

Congratulations, you made it through the course! Take a minute to reflect
Dive Deeper
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