1ST POST VIDEOS

A must for all humans.

First comes the breath. Then alignment. Then movement.

The foundation of all movement begins with the breath.

PRE 2 3

POST 1 2 3

FOR POST PARTUM ONLY

An additional 101 with even more information on alignment + abdominal engagement of front planks.

Valuable information for all humxns.

Specific modifications given for post partum individuals and those with weak transverse abdominals and/or back pain.

Specific information on alignment, femur head placement + abdominal engagement of squats.

Valuable information for all humxns.

This alignment adjustment changed my strength and my body composition within 2 weeks. WILD.

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

Massage series for the pectorals.

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

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

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

Flowing Barre Arm series.

Equipment:

no weights

Flowing arm series.

Equipment:

just your bod ; )

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

Flowing arm series.

Equipment:

just your bod ; )

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

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

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

Flowing Barre sequence.

Bodyweight only.

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:

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

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe - watch 101 Breathwork + Abdominal Engagment first.

Equipment:

1-3lb weight

theraband

sm pilates stability ball

yoga block(s)

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.

Equipment:

1-3lb weight

miniband

barre/chair

opt knee pad/folded towel

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe - watch 101 Breathwork + Abdominal Engagment first.

Equipment:

1-3lb weight

theraband

sm pilates stability ball

yoga block(s)

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe - watch 101 Breathwork + Abdominal Engagment first.

Equipment:

1-3lb weight

minibands

yoga block(s)

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-3lb weight

minibands

glider

yoga block(s)

stool

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-3lb weight

miniband

barre/chair

opt knee pad/folded towel

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-3lb weight

2 minibands

yoga block(s)

stool

barre/chair

opt knee pad/folded towel

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-3lb weight

minibands

glider

yoga block(s)

stool

barre/chair

opt knee pad/folded towel

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-3lb weight

miniband

barre/chair

opt knee pad/folded towel

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-3lb weight

miniband

sm pilates stability ball

barre/chair

opt knee pad/folded towel

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-3lb weight

2 minibands

yoga block(s)

stool

barre/chair

opt knee pad/folded towel

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-3lb weight

2 minibands

yoga block(s)

stool

barre/chair

opt knee pad/folded towel

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-3lb weight

miniband

barre/chair

opt knee pad/folded towel

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

theraband

sm pilates stability ball

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-5lb weight

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-3lb weight

miniband

barre/chair

opt knee pad/folded towel

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-5lb weight

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-5lb weight

glider

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-5lb weight

miniband

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun accessing your full ROM

DR safe

Equipment:

1-5lb weight

sm pilates stability ball

opt knee pad/folded towel

barre/chair

CLOSER TO 25MIN

Pilates + Sahrmann sequences focused on lower transverse abdominals for Pre + Post.

Take many breaks + hydrate often, especially if breastfeeding. At least 4 oz, every 15min of movement.

diastasis recti safe

Equipment:

chair

sm pilates stability ball

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-5lb weight

sm pilates stability ball

opt knee pad/folded towel

barre/chair

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe, if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.

Equipment:

1-3lb weight

theraband

sm pilates stability ball

yoga block(s)

barre/chair

opt knee pad/folded towel

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe, if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.

Equipment:

1-3lb weight

miniband

yoga block(s)

stool

barre/chair

opt knee pad/folded towel

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe, if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.

Equipment:

1-3lb weight

2 minibands

yoga block(s)

stool

barre/chair

opt knee pad/folded towel

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe, if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.

Equipment:

1-3lb weight

yoga block(s)

stool

barre/chair

opt knee pad/folded towel

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe - if you know how to manage abdominal pressure: Watch 101 Breathwork + Abdominal Engagement.

Equipment:

1-5lb weight

tube

towel

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe - if you know how to manage abdominal pressure: Watch 101 Breathwork + Abdominal Engagement.

Equipment:

1-5lb weight

miniband

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe - if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.

Equipment:

1-3lb weight

glider

barre/chair

opt knee pad/folded towel

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe - if you know how to manage abdominal pressure: Watch 101 Breathwork + Abdominal Engagement.

Equipment:

1-5lb weight

miniband

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.

Equipment:

1-5lb weight

opt knee pad/folded towel

barre/chair

yoga blocks

lg stability ball

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.

Equipment:

1-5lb weight

miniband

opt knee pad/folded towel

barre/chair

yoga blocks

lg stability ball

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-5lb weight

miniband

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-5lb weight

sm pilates stability ball

miniband

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-5lb weight

miniband

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

theraband

sm pilates stability ball

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-5lb weight

yoga block

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-5lb weight

glider

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-5lb weight

miniband

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-5lb weight

sm pilates stability ball

1lb ankleweights as weights

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Hydrate: at least 4oz of water every 15 min of movement.

Watch heartrate.

Pre 2nd: enjoy feeling great ; ) - take breaks as you need. Sahrmann + Bird dog instead of back abdominal work.

Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low. Sahrmann instead of back abdominal work.

Post 1st: take NUMEROUS BREAKS. BODYWEIGHT ONLY for 4 weeks, after that time, you may incorporate the light resistance props but no hand weights. Do not plie/lunge as low ; hydrate more if breastfeeding.

Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding

Post 3rd: you may start incorporating the HIIT; start to push yourself; hydrate more if breastfeeding

DR safe

Equipment:

1-3lb weights

yoga block

barre/chair

opt knee pad