2ND TRI POST VIDEOS
2ND TRI POST PARTUM
13th - 29th WEEKS
Complimentary Month Plans: Post 2nd
*sequential library coming soon
101
Must learn for all Pre + Post.
Basic Breath + Levels 1-5: focusing on proper alignment of the pelvis along with full engagement of the lower trans abs.
diastasis recti safe
Equipment:
yoga mat
LG stability ball
wall/immovable couch
SAFE FOR ALL PRENATAL + POST PARTUM
Alignment + Biomechanics.
Bird Dog + Dead Bug: trans ab Engagement.
*Great for anyone with back pain.
EQUIPMENT:
lg stability ball - Pre 3rd trimester
diastasis recti safe
MODIFICATIONS GIVEN FOR 1ST, 2ND TRIMESTERS + POST PARTUM.
diastasis recti safe
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.
Great for every human.
All PRE + POST: if you’ve never done a headstand in your life, now is not the time to incorporate on your own.
Alignment for office work to avoid injury from mal-alignment.
diastasis recti safe
SAFE FOR ALL PRENATAL + POSTPARTUM
Alignment + Biomechanics.
Plié breakdown with attention to the feet and to the pelvis.
diastasis recti safe
Equipment:
barre/chair
SAFE FOR ALL PRENATAL + POST PARTUM
Alignment + Biomechanics.
Tendu + Battement: pelvis/feet/leg placement with trans ab + hamstring engagement.
diastasis recti safe
Equipment:
barre/chair
IN 10
Massage for the feet.
Equipment:
punktur ball or tennis ball
opt golf ball
Recovery massage series for the back.
Equipment:
2 punktur balls/tennis balls
or foam roller
opt stool with wall
Flowing healing sequence for anyone who has undergone trauma: miscarriage, abortion, sexual assault, physical assault and/or emotional abuse.
Reconnect + Honour yourself.
DR safe
Equipment:
yoga belt/scarf/theraband
2 yoga blocks
pillow
Great for feeders of babies be it by breast or by bottle.
Anyone who spends much of the day on a computer or mobile phone should make 10min for this sequence.
Upper back pain relief.
Equipment:
yoga belt or scarf
yoga block
pillow
Flowing stretching sequence of movements including asanas.
Be mindful if you are breastfeeding as your body may be coursing with Relaxin and making you more flexible than usual - do not go as deep + move slowly with connection.
Equipment:
pillow
yoga block
Flowing stretching sequence of movements including asanas.
Be mindful if you are breastfeeding as your body may be coursing with Relaxin and making you more flexible than usual - do not go as deep + move slowly with connection.
Equipment:
yoga block
Breathe. Alignment. Movement. That’s the order. Start your foundation here with your breath placement.
DR safe
Equipment
yoga block
Gentle Rotator Cuff Mobility series for pain-free ROM as you age.
Also, great for trapezius or upper back/shoulder tension.
Breastfeeding: be mindful as Relaxin will be present for as long as you breastfeed.
DR safe
Equipment:
opt lg stability ball
Gentle stretching + asana series for the hips. Created to release emotional stress/deep hurts as well as physical tension.
Post 2 breastfeeders: do not go too deeply.
DR safe
Equipment:
opt 2 yoga blocks
opt bolster or LG pillows
Gentle stretching + asana series for the glutes, IT band + Psoas.
If you are breastfeeding, please go slowly and not as deep.
DR safe
Equipment:
2 yoga blocks
Gentle stretching + asana series for the psoas.
If you are breastfeeding, do not go too deeply.
DR safe
Equipment:
just your bod
Gentle stretching + asana series for the total body.
If you are breastfeeding, do not go too deeply in Warriour 2. Think of all your muscles pulling into your mid-line.
DR safe
Equipment:
just your bod
Flowing stretching series with asanas.
DR safe
Equipment:
2 yoga blocks
2 bolsters
Stretching + Asana series created for Post 1, but wonderful for all bodies at all times, including Pre 2 3.
DR safe.
Equipment:
opt yoga blocks
Stretching series with a barre.
DR safe
Equipment:
barre or chair or bed or countertop
Stretching sequence including asanas for the total body.
Be mindful if you are breastfeeding as you will be more flexible, due to the relaxin in your body.
diastasis recti
Equipment:
just your bod
opt yoga block
opt yoga belt
MODIFICATIONS/CUES GIVEN
Flowing asana series to activate the parasympathetic nervous system to allow for a wonderful sleep.
Equipment:
bolster + blanket or 2 pillow + blanket
2 yoga blocks
Flowing Asana + Stretch Series for the Glutes.
Equipment:
just your bod ; )
Flowing asana series to aid a prematurely dilated cervix.
diastasis recti safe
Equipment:
strap or belt or theraband
2 yoga blocks
Stretching sequence to lengthen Hamstring Group.
Great for spinners, runners and honestly every human ; )
diastasis recti safe
Equipment:
belt/strap/theraband
yoga block
Focused series on the glutes.
Do not go as deep due to relaxin still in your body, especially if you are breastfeeding.
diastasis recti safe
Equipment:
tube
miniband
sturdy surface to pull on
shot pre-pregnancy ; )
Focused sequence on releasing full body tension by massaging the feet.
diastasis recti safe
Equipment:
punkter balls or tennis balls or golf balls
MODIFICATIONS/CUES GIVEN
Flowing sequence of inversions to realign organs (specifically the uterus), headache relief + mental exhaustion.
Equipment:
2 sturdy chairs
2 folded blankets
strap
bolster or pillow
Flowing total body series of ballet, contemporary + asanas.
PRE 2 3
POST 2
DR safe
Equipment:
2 yoga blocks
Flowing musically driven stretching series for the entire body.
Pre 2 + Post 2 3
DR safe
Equipment:
just your bod
opt yoga blocks
CORE REHABILITATION
A must watch for EVERYONE.
First comes the breath. Then Alignment. Then Movement.
But the foundation of body physical health is the breath.
Abdominal sequence focused on traverse abdominal rehabilitation post delivery. Caesarean + diastasis recti + PP MUST.
Great for anyone desiring to take the work deeper.
diastasis recti safe
Equipment:
2 yoga blocks
Rehabitation abdominal series which is still relevant and useful for 2ndTri Post.
DR safe
Equipment:
just your bod
Abdominal sequence focused on traverse abdominal rehabilitation post delivery. Caesarean, diastasis recti, hysterectomy, abdominal surgery + PP MUST.
Great for anyone desiring to take the work deeper.
diastasis recti safe - watch 101 Breathwork + Abdominal Engagement first.
Equipment:
yoga mat
wall
Core Rehabilitation series for the transverse abdominals.
Created specifically for Post 1st trimester abdominal healing + re-activation. That said, this is awesome deep body work for every human.
DR safe
Equipment:
small rolled towel
sm pilates stability ball
Abdominal sequence focused on traverse abdominal rehabilitation post delivery. Caesarean + diastasis recti + PP MUST.
Great for anyone desiring to take the work deeper.
diastasis recti safe
Equipment:
just your bod
Core rehabilitation series focusing on transverse abdominal function/engagement.
Created for PP 1 but wonderful for every human, especially those with postural issues or lower back pain.
DR safe
Equipment:
just your bod
Tranverse Abdominal series for anyone with back pain, reconnecting with the trans abs,.
Watch 101 SAHRMANN prior to doing.
diastasis recti safe
Equipment:
just your bod
Tranverse Abdominal series for anyone with back pain, reconnecting with the trans abs.
Watch 101 SAHRMANN prior to doing.
diastasis recti safe
Equipment:
just your bod
Core rehabilitation series created for Pre 3rd + PP1 to connect with the transverse abdominals.
Wonderful for all bodies, at any time, no matter the fertility journey, in order to aid a neutral skeleton in space.
DR safe
Equipment:
yoga black
opt sm pilates stability ball
barre or chair
stool
Core rehabilitation series created for Pre 3rd to connect with the transverse abdominals.
Wonderful for all bodies, at any time, no matter the fertility journey, in order to aid a neutral skeleton in space.
DR safe
Equipment:
barre or chair
Core rehabilitation series created for Pre 2nd + 3rd to connect with the transverse abdominals.
Wonderful for all bodies, at any time, no matter the fertility journey, in order to aid a neutral skeleton in space.
DR safe
Equipment:
barre or chair
Continuing rehabilitation for the abdominals, specifically for PRE 2nd + POST 2nd .
Wonderful work to do for anyone wanting to reconnect with their transverse abdominals who is not pregnant.
Not recommended Post 1st or Pre 3rd.
DR safe
Equipment:
barre/chair
Continuing rehabilitation for the abdominals, specifically for PP 2nd + 3rd. Wonderful work to do for anyone not pregnant wanting to reconnect with their abdominals.
Equipment:
sm pilates stability ball
Deep transverse abdominal rehabilitation.
Created for PP 1 but great for all PP and non-birthing humxns.
DR safe.
Equipment:
just your bod
Continuing rehabilitation for the abdominals, specifically for PP 2nd + 3rd.
Wonderful work to do for anyone not pregnant wanting to reconnect with their abdominals - NOT RECOMMENDED FOR POST 1ST.
Equipment:
sm pilates stability ball
MODIFICATIONS GIVEN
Focused abdominal sequence.
diastasis recti safe
Equipment:
stool or chair
opt mini pilates stability ball
MODIFICATIONS/CUES GIVEN
Focused abdominal sequence to aid those with back pain from mal-engagement.
diastasis recti safe
Equipment:
sm pilates stability ball
MODIFICATIONS/CUES GIVEN
Flowing barre series focused on the core: Trans Abs, Internal + External Obliques, Multifidis + Erector Spinae.
diastasis recti safe
Equipment:
yoga block
barre or chair or broom
NO DIASTASIS RECTI ONLY
Targeted sequence: Trans Abs, Multifidis, Spinae Erector, Psoas, Internal + External Obliques.
Equipment:
3 yoga blocks
UPPER BODY
5LB MAX WEIGHT IN EACH HAND.
Upper body series that can be done with or without equipment.
DR safe
Equipment:
sm pilates stability ball
light - medium tension miniband
Gentle flowing targetted series for: bis, delts, teres, lats + tris.
diastasis recti safe
Equipment:
just your bod
Targetted arm series to the beat: bis, delts, tris, erector spinae + lil’ lat work.
DR safe
Equipment:
1-3lb weights
or
1-3lb ankleweights as weights
Gentle flowing targetted series for: bis, delts, teres, lats + tris.
Created for Post 1st tri, but great for anyone to regain/maintain mobility.
diastasis recti safe
Equipment:
just your bod
Targetted arm series to the beat: bis, delts, tris, erector spinae + lil’ lat work.
DR safe
Equipment:
1-3lb weights
or
1-3lb ankleweights as weights
Focused quick series for the arms, which can also be done without a prop.
diastasis recti safe
Equipment:
sm pilates stability ball
Gentle flowing targetted series for: bis, delts, teres, lats + tris.
Created for Post 1st tri, but great for anyone to regain/maintain mobility.
diastasis recti safe
Equipment:
just your bod
Flowing musical sequence of weighted arms: biceps, deltoids + triceps.
diastasis recti safe
Equipment:
1lb weights
2lb weights
3lb weights
MODIFICATIONS/CUES GIVEN
Barre arms series targeting: biceps, deltoids, lats, teres, rhomboids + triceps.
diastasis recti safe
Equipment:
1-5lb weights
Targeted flowing sequence for the arms (mainly): biceps, deltoids, major + minor rhomboids + triceps.
Equipment:
miniband
or theraband or tube
opt wrist weights
opt lt weights
Focused weightless arms series: biceps, deltoids + triceps.
diastasis recti safe
Equipment:
just your bod ; )
Focused series: biceps, triceps, trans abs, int + ext obliques.
diastasis recti safe
Equipment:
miniband
1-5lb weights
stool or chair or bench
Targeted sculpting series for 360o Torso work: Major + Minor pecs, Major + Minor Rhomboids, Trapezius, Lats, Erector Spinae, Trans Abs + Multifidus.
diastasis recti safe
Equipment:
theraband
1-5lb weights
*CHISEL: 1-5lb weights + 5-8lb dumbbells
Focused Dance Arms. Fun + Fast.
Feel free to go weightless as the sequences are quick.
Equipment:
just your bod
Barre arms series targeting: biceps, deltoids, lats, pectorals, rhomboids + triceps.
diastasis recti safe
Equipment:
1-5lb weights
Targeted sequence for arms: biceps, deltoids + triceps.
Equipment:
sm pilates stability ball
1-3lb weights
Focused Arms workout with miniband: Bis, Tris + Delts.
Equipment:
miniband
Quick + Focused sequence for the biceps, delts + triceps just using a theraband.
Equipment:
theraband
Arm Work with a Classical Ballet flavour. *Closer to 20min.
diastasis recti safe
Equipment:
just bod
Heavy Weight series for the biceps and deltoids.
DR safe
Equipment:
1-8lb dumbbell
Targetted quick weight circuit for the bis + delts.
DR safe
Equipment:
1-5lb weights
5-8lb dumbbell
Focused arms workout: biceps, deltoids + triceps.
Equipment:
1-5lb weights
5-8lb dumbbell
LOWER BODY
NO ANKLE WEIGHTS + 5LB MAX WEIGHT PER DUMBBELL FOR WEIGHTED GLUTE WORK. 0 ANKLE WEIGHTS.
Targetted barre sequence for the legs, glutes, TAs + OBs.
DR safe
Equipment:
barre/chair/broom
Flowing barre series for the lower body created for Pre 3 + PP 1, but wonderfully for anyone wanting to ensure proper femur head placement.
Focusing on strengthening the muscles that support a neutral femur head position along with a neutral pelvis alignment.
Hydrate often - feel free to drink during video, especially if you are breastfeeding.
DR safe
Equipment:
miniband - med - high tension
barre/chair
Targetted barre series for the legs + glutes.
diastasis recti safe
Equipment:
barre/chair/broom
Slow series for the adductors + abductors.
DR safe
Equipment:
just your bod
Flowing Legs series at the barre created for Post 1, but safe + useful for all barre practitioners.
DR safe
Equipment:
barre
Created for Post 1st birthers, but is helpful for all Post Partum, Prenatal + movers in general.
DR safe
Equipment:
sm pilates stability ball
barre/chair
Targetted barre series for the legs + glutes.
diastasis recti safe
Equipment:
barre/chair/broom
Targetted lower body series focusing on the glutes (max, medial + min), hg, abductors, trans abs + obs
DO NOT LIFT YOUR LEG HIGH - esp if you have PSD + are breastfeeding. Relaxin is still in your body making you very flexible.
diastasis recti safe
Equipment:
miniband
sm pilates stability ball
Flowing Barre sequence focused on the Adductors + Abductors.
diastasis recti safe
Equipment:
2 minibands
barre or chair or broom
MODIFICATIONS/CUES GIVEN
Focused floor series: Gluteus Maximus, Medial Glute, Gluteus Minimus, Piriformis, Trans Abs, Psoas + HG.
Equipment:
tube
MODIFICATIONS/CUES GIVEN
Flowing barre sequence targeting the glutes: Maximus, Medial, Minimus + Piriformis.
diastasis recti safe
Equipment:
sm pilates stability ball
barre or chair or broom
Targeted flowing barre series: Adductors, Abductors, HG, Sartorius, Quads, 3 Glutes, Trans Abs, Int + Ext Obliques + Psoas.
diastasis recti safe
Equipment:
barre or chair or broom
opt ankle weights
MODIFICATIONS/CUES GIVEN
Targeted sequence: Adductors, Abductors, Trans Abs, Glutes + HG.
diastasis recti safe
Equipment:
miniband
Targeted series: Glute Max, Glute Min, Medial Glute, Trans Abs, Int + External Obliques, Spinae Erectors + Multifidis.
diastasis recti safe
Equipment:
just your bod ; )
Focused sequence: Quadriceps, Trans Abs, Int + Ext Obliques.
diastasis recti safe
Equipment:
gliders
stool or chair
IN 10 HG + CORE 08.03.21
diastasis recti safe
Equipment:
theraband
sm pilates stability ball
Lower Body sequence using Magic Circle: HG, Glutes, Adductors, Gastrocemius + Trans Abs.
diastasis recti safe
Equipment:
stool or chair or wall
yoga block or pillow
magic circle or sm pilates stability ball
Targeted Glute series.
diastasis recti safe
Equipment:
tube
miniband
sturdy surface to pull on
shot pre-pregnancy ;)
MODIFICATIONS/CUES GIVEN
Focused leg + ab barre series: Quads, HG, Gastrocemius, 3 Glutes, Trans Abs + Obliques.
diastasis recti safe
Equipment:
tube
barre or chair or countertop
DIRECTIONS/CUE GIVEN
Barre work with targeted focus on the entire lower body.
diastasis recti safe
Equipment:
barre or chair or broom
Targetted series for: glute minimus, medial, sartorius + piriformis.
diastasis recti safe
Equipment:
just your bod
MODIFICATIONS/CUES GIVEN
Targeted sequence for inner + outer thighs : adductors + abductors.
diastasis recti safe
Equipment:
miniband
MODIFICATIONS/CUES GIVEN
Targeted Legs + Glutes Sequence.
diastasis recti safe
Equipment:
just bod
MODIFICATIONS/CUES GIVEN
Quick + Focused sequence for the quads, hamstring group + all 3 glutes.
diastasis recti safe
Equipment:
miniband
chair or stool
MODIFICATIONS/CUES GIVEN
Hip Strengthening Sequence: Piriformis, 3 Glutes, Psoas, Hamstring Group, Abductors, IT Band + Trans Abs.
diastasis recti safe
Equipment:
miniband
Weighted slow series for the entire lower body.
DR safe
Equipment:
5-10lbs MAX dumbbells
chair against a wall
yoga block
Focused series all about that booty: Glute Maximus, Glute Minimus, Medial Glute + Piriformis
diastasis recti safe
Equipment:
1-5lb dumbbell
Targeted circuit focusing on : 3 Glutes, HG, Gastrocemius, Soleus, Abductors.
diastasis recti safe
Equipment:
5lb dumbbells
miniband
stool or chair
TOTAL BODY
5LB MAX WEIGHT PER HAND OR PER KNEE FOR GLUTE WORK. 0 ANKLE WEIGHTS.
Flowing sequence.
Review 101 Planks 2.
If breast feeding, do not over push your flexibility right now as you are super bendy with the hormone relaxin.
DR safe: if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
just your body
Flowing sequence.
Take breaks as you need.
DR safe if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement
Equipment:
1-3lb weights
Flowing Barre sequence.
Take breaks as you need.
DR safe
Equipment:
1-3lb weights
barre/chair
Jam packed barre sequences for the total body.
diastasis recti safe
Equipment:
1-5lb weights
barre/chair/broom
Flowing jam packed Total Body Barre.
diastasis recti safe
Equipment:
1-5lb weights
barre or chair or broom
Jam packed Barre sequence for the total body.
diastasis recti safe
Equipment:
sm pilates stability ball
Flowing Total body sequence.
diastasis recti safe
Equipment:
magic circle
or stability ball
MODIFICATIONS/CUES GIVEN
Truncated BARRE sequence for the office.
diastasis recti safe
Equipment:
desk or table or countertop
MODIFICATIONS/CUES GIVEN
Targeted Barre with Weights: total body.
diastasis recti safe
Equipment:
1-5lb weights
barre or chair or broom
MODIFICATIONS/CUES GIVEN
Focused upper + lower body workout: glutes, pectorals, biceps + triceps.
diastasis recti safe
Equipment:
miniband
stool
1-5lb weights
MODIFICATIONS/CUES GIVEN
Focused circuit for the Office. Total Body Bodyweight Circuit.
diastasis recti safe
Equipment:
desk
stool or chair
MODIFICATIONS/CUES GIVEN
Total body 'barre'-less sequence, but please use a chair.
diastasis recti safe
Equipment:
1-5lb weights
a block or big book
Total Body sequence with Heavy weights + a barre.
Post 2: 8lbs MAX
DR safe
Equipment:
barre/chair
5-8lb pair of dumbbells
Targeted series: 3 Glutes + 3 Abdominals.
DR safe - must follow verbal directions.
If you have PSD/SPD, please listen to your body, especially if breastfeeding + hold leg lower in all positions.
Equipment:
opt knee pad
Total Body Circuit
Post 2: 8lbs MAX
DR safe
Equipment:
lg stability ball or stool/chair
barre
5-8lb pair of dumbbells
Total Body Circuit
Post 2: 8lbs MAX
DR safe
Equipment:
lg stability ball or stool/chair
5-8lb pair of dumbbells
Timed Total Body Circuit. Good ol' weightlifting with a touch o' barre work.
8LB MAX
diastasis recti safe
Equipment:
2lb weights
1-5lb weights
5-8lb dumbbells
miniband
stool or chair
Targeted series: Biceps, Triceps, Pectorals, 3 Glutes, Trans Abs, Int + Ext Obliques, Multifidis + Spinae Erector.
diastasis recti safe
Equipment:
3 yoga blocks or big heavy books
1-5lb weights
opt 8lb dumbbells
MODIFICATIONS/CUES GIVEN
Focused upper + lower body workout: glutes, pectorals, biceps + triceps.
diastasis recti safe
Equipment:
miniband
stool
1-5lb weights
Targetted sequence for Rhomboids, Biceps + Legs.
diastasis recti safe
Equipment:
1-5lb weights
NO ANKLEWEIGHTS
Target weight resistance series for Biceps + Glutes.
8lbs max
Equipment:
1-5lb weights
5-8lb dumbbells
Targetted weight resistance circuit for the entire body.
8LBS max
diastasis recti safe
Equipment:
5-8lb dumbbells
gliders
stool or chair
Target weight resistance series for Quads + Triceps.
8LBS max 3rd
Equipment:
5-8lb dumbbells
*secondary lighter set if wanted
Targeted workout for Hamstring group + Deltoids.
Equipment:
1-5lb weights
IN 30
NO ANKLE WEIGHTS + 5LB MAX WEIGHT PER DUMBBELL FOR WEIGHTED GLUTE WORK.
NO ANKLE WEIGHTS.
MODIFICATIONS/CUES GIVEN
Lower Body focus, Barre + Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
diastasis recti safe as long as you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
sm pilates stability ball
miniband
barre or chair or broom
opt ankleweights
MODIFICATIONS/CUES GIVEN
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
diastasis recti safe as long as you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
sm pilates stability ball
yoga block
barre or chair or broom
opt ankleweights
MODIFICATIONS/CUES GIVEN
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
diastasis recti safe as long as you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
sm pilates stability ball
yoga block
barre or chair or broom
opt ankleweights
MODIFICATIONS/CUES GIVEN
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
diastasis recti safe as long as you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
sm pilates stability ball
miniband
barre or chair or broom
opt ankleweights
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
diastasis recti safe
Equipment:
sm pilates stability ball
miniband
barre or chair or broom
opt ankleweights
CUT FROM 60MIN CLASS.
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
diastasis recti safe
Equipment:
miniband
tube
sm pilate stablility ball
barre or chair or broom
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN FOR PRE 2nd, 3rd + All POST
Lower Body focus, titch o' Barre +Pilates.
Birther: 2nd, 3rd Pre + All Post
diastasis recti safe
Equipment:
theraband
sm pilates stability ball
barre or chair or broom
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN FOR PRE 2nd, 3rd + All POST
Lower Body focus, titch o' Barre +Pilates.
Birther: 2nd, 3rd Pre + All Post
diastasis recti safe
Equipment:
sm pilates stability ball
miniband
barre or chair or broom
MODIFICATIONS/CUES GIVEN FOR 2nd, 3rd PRE + ALL POST
Lower Body focus, titch o' Barre +Pilates.
Birther: 2nd, 3rd Pre + All Post
diastasis recti safe
Equipment:
theraband
yoga block
gliders
barre or chair or broom
stool if chair not used
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN FOR PRE 2nd, 3rd + All POST
Lower Body focus, titch o' Barre +Pilates.
Birther: 2nd, 3rd Pre + All Post
diastasis recti safe
Equipment:
barre or chair or broom
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN FOR PRE 2nd, 3rd + All POST
Lower Body focus, titch o' Barre +Pilates.
Birther: 2nd, 3rd Pre + All Post
diastasis recti safe
Equipment:
sm pilates stability ball
theraband
barre or chair or broom
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN FOR PRE 2nd, 3rd + All POST
Lower Body focus, titch o' Barre +Pilates.
Birther: 2nd, 3rd Pre + All Post
diastasis recti safe
Equipment:
miniband
gliders
barre or chair or broom
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN FOR ALL PRE + POST
Lower Body focus, titch o' Barre +Pilates.
Birther 2nd, 3rd Pre + All Post
diastasis recti safe IF DIRECTIONS ARE FOLLOWED
Equipment:
2 yoga blocks
miniband
tube
barre or chair or broom
MODIFICATIONS/CUES GIVEN FOR 2nd, 3rd PRE + ALL POST
Lower Body focus, titch o' Barre +Pilates.
Birther: 2nd, 3rd Pre + All Post
Equipment:
sm pilates stability ball
1-3lb weights
barre or chair or broom
stool if chair not used
MODIFICATIONS/CUES GIVEN FOR 2nd, 3rd PRE + ALL POST
Lower Body focus, titch o' Barre +Pilates.
Birther: 2nd, 3rd Pre + All Post
Equipment:
theraband
yoga block
gliders
barre or chair or broom
stool if chair not used
USE A CHAIR FOR SUPPORT AS YOUR PSOAS MAY STILL BE SUPER MOBILE + FLEXIBLE, ESPECIALLY IF YOU ARE BREASTFEEDING.
NO HEAVIER THAN 5 LBS IN EACH HAND OR UNDER EAC H KNEE FOR CHISEL.
NO ANKLE WEIGHTS AT ALL.
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.
PRE 2 3 + POST 2: 8lbs max
3RD Post: slowly increase your weight
DR safe - if abdominal pressure managed properly (watch 101 Breathwork + Abdominal Engagement)
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
barre/chair
PRE: stool/chair + LG stability ball
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.
PRE 2 3 + POST 2: 8lbs max
3RD Post: slowly increase your weight
DR safe - if abdominal pressure managed properly (watch 101 Breathwork + Abdominal Engagement)
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
barre/chair
PRE: stool/chair + LG stability ball
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.
PRE 2 3 + POST 2: 8lbs max
3RD Post: slowly increase your weight
DR safe - if abdominal pressure managed properly (watch 101 Breathwork + Abdominal Engagement)
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
barre/chair
PRE: stool/chair + LG stability ball
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.
PRE 2 3 + POST 2: 8lbs max
3RD Post: slowly increase your weight
DR safe - if abdominal pressure managed properly (watch 101 Breathwork + Abdominal Engagement)
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
barre/chair
PRE: stool/chair + LG stability ball
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.
PRE 2 3 + POST 2: use a chair + 8lbs max
3RD Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
miniband
barre/chair
PRE: stool/chair + LG stability ball
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.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
miniband
barre/chair
PRE: stool/chair + LG stability ball
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.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
yoga blocks
chair/lg ball
sm pilates stability ball
barre
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.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
1-3lb weights
barre
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.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
miniband
barre/chair
PRE: stool/chair + LG stability ball
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.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
miniband
barre/chair
PRE: stool/chair + LG stability ball
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.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
yoga block
sm pilates stability ball
1-3lb weights
stool
barre/chair
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.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
1-3lb weights
barre
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.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
1-3lb weights
barre
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.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
1-3lb weights
barre
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, 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.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
1-3lb weights
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, 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.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
1-5lb weights
theraband
opt knee pad
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, 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.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
1-5lb weights
opt knee pad
Made with you all in mind ; ).
PRE 2 3 + POST 2: 8lbs max
3rd Post: slowly increase your weight
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
1-5lb weights
sm pilates stability ball
opt knee pad
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
DR safe
Equipment:
1-5lb weights
5-8lb dumbbell *20LB for POST 3
tube
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
diastasis recti safe
Equipment:
1-5lb weights
5-20lb dumbbells
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
DO NOT DO THE HIIT SECTIONS IN SIGNATURE.
NO ANKLE/WRIST WEIGHTS.
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
Pre 3rd: take many breaks to sit down for blood pressure, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many start to push yourself; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT
diastasis recti safe
Equipment:
1-5lb weights
sm pilates stability ball
glider
barre or chair or broom
opt knee pad
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
Pre 3rd: take many breaks to sit down for blood pressure, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many start to push yourself; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT
diastasis recti safe
Equipment:
1-5lb weights
sm pilates stability ball
glider
barre or chair or broom
opt knee pad
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many start to push yourself; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT;
diastasis recti safe
Equipment:
1-3lb weights
gliders
theraband
barre
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many start to push yourself; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT;
diastasis recti safe
Equipment:
1-3lb weights
gliders
sm pilates stability ball
yoga block
barre
Created for Prenatal + Post Partum birthers.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many start to push yourself; hydrate more if breastfeeding
Post 3rd: move as you wish exploring your full ROM
DR safe
Equipment:
sm pilates stability ball
1-5lb weights
gliders
barre/chair/broom
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
Pre 3rd: take many breaks to sit down for blood pressure, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many start to push yourself; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT
diastasis recti safe
Equiptment:
1-5lb weights
sm pilates stability ball
barre or chair or broom
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many start to push yourself; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT
diastasis recti safe
Equipment:
1-5lb weights
theraband
gliders
barre or chair or broom
opt ankleweights
MODIFICATIONS/CUES GIVEN FOR PRE 2nd, 3rd + POST 2nd, 3rd
Total Body Barre, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
diastasis recti safe
Equiptment:
1-5lb weights
miniband
barre or chair or broom
opt ankleweights
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
diastasis recti safe
Equiptment:
1-5lb weights
miniband
theraband
glider
barre or chair or broom
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
diastasis recti safe
Equiptment:
1-5lb weights
miniband
barre or chair
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
diastasis recti safe
Equiptment:
1-5lb weights
LX + Med minibands
gliders
barre or chair or broom
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
diastasis recti safe
Equiptment:
1-5lb weights
gliders
miniband
yoga block or book
barre or chair or broom
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
diastasis recti safe
Equiptment:
1-5lb weights
miniband
barre/chair
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
diastasis recti safe
Equiptment:
1-5lb weights
theraband
sm pilates stability ball
barre
Flowing healing sequence for anyone who has undergone trauma: miscarriage, abortion, sexual assault, physical assault and/or emotional abuse.
Reconnect + Honour yourself.
DR safe
Equipment:
yoga belt/scarf/theraband
2 yoga blocks
pillow
Flowing total body sequences of Ballet, Contemporary + Asanas.
DR safe
Equipment:
2 yoga blocks
2 bolsters
Total body stretching sequence, including asanas + eldoa.
DR safe
Equipment:
yoga block(s)
CLOSER TO 25MIN
Pilates + Sahrmann sequences focused on lower transverse abdominals for Pre + Post.
Hydrate often, especially if breastfeeding. At least 4 oz, every 15min of movement.
diastasis recti safe
Equipment:
chair
sm pilates stability ball
LG stability ball
Total Body Barre Circuit. Combination of Barre Work + Weight Resistance.
Take breaks as you need + hydrate often, especially if breastfeeding - 4oz every 15min, at least.
diastasis recti safe
Equipment:
glider
1-5lbs weights
5-8lb dumbbells
theraband
barre or chair
Total Body Barre Circuit. Combination of Barre Work + Weight Resistance.
Take many breaks + hydrate often, especially if breastfeeding. At least 4 oz, every 15min of movement.
8lbs max
diastasis recti safe
Equipment:
1-5lbs weights
5-8lb dumbbells
theraband
barre or chair or broom
Total Body Barre Circuit. Combination of Barre Work + Weight Resistance.
Take many breaks + hydrate often, especially if breastfeeding. At least 4 oz, every 15min of movement.
8lbs max
diastasis recti safe
Equipment:
1-5lbs weights
5-8lb dumbbells
miniband
barre or chair or broom
IN 60
ABSOLUTELY NO ANKEWEIGHTS NOR HEAVIER THAN 5LBS BEHIND THE KNEE.
MODIFICATIONS/CUES GIVEN FOR
Lower Body focus, Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start to push yourself; hydrate more if breastfeeding
diastasis recti safe: if you know how to manage abdominal pressure - watch 101 BREATHWORK + ABDOMINAL ENGAGEMENT.
Equipment:
theraband
yoga block
barre or chair or broom
MODIFICATIONS/CUES GIVEN FOR
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start to push yourself; hydrate more if breastfeeding
diastasis recti safe: if you know how to manage abdominal pressure - watch 101 BREATHWORK + ABDOMINAL ENGAGEMENT.
Equipment:
miniband
yoga block
barre or chair or broom
MODIFICATIONS/CUES GIVEN FOR
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start to push yourself; hydrate more if breastfeeding
diastasis recti safe
Equipment:
miniband
yoga block
barre or chair or broom
CUT FROM 60MIN CLASS.
MODIFICATIONS/CUES GIVEN
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start to push yourself; hydrate more if breastfeeding
diastasis recti safe
Equipment:
tube
sm pilates stability ball
barre or chair or broom
MODIFICATIONS/CUES GIVEN
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start to push yourself; hydrate more if breastfeeding
diastasis recti safe
Equipment:
miniband
sm pilates stability ball
barre or chair or broom
opt ankleweights
MODIFICATIONS/CUES GIVEN
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start to push yourself; hydrate more if breastfeeding
diastasis recti safe
Equipment:
sm pilates stability ball
theraband
barre or chair or broom
opt ankle weights
PLAYLIST
MODIFICATIONS/CUES GIVEN
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
diastasis recti safe
Equipment:
barre or chair or broom
gliders
miniband
opt ankleweights
MODIFICATIONS/CUES GIVEN
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
diastasis recti safe IF DIRECTIONS ARE FOLLOWED
Equipment:
2 yoga blocks
miniband
tube
barre or chair or broom
opt ankle weights
MODIFICATIONS/CUES GIVEN
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start to push yourself; hydrate more if breastfeeding
Equipment:
sm pilates stability ball
glider
lt weight
barre or chair or broom
MODIFICATIONS/CUES GIVEN FOR 2nd, 3rd PRE + All POST
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start start to push yourself; hydrate more if breastfeeding
diastasis recti safe
Equipment:
miniband
tube
sm pilates stability ball
stool
barre or chair or broom
MODIFICATIONS/CUES GIVEN
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start start to push yourself; hydrate more if breastfeeding
diastasis recti safe
Equipment:
theraband
yoga block
gliders
barre or chair or broom
stool if chair not used
MODIFICATIONS/CUES GIVEN
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start to push yourself; hydrate more if breastfeeding
diastasis recti safe
Equipment:
miniband
tube
barre or chair or broom
MODIFICATIONS/CUES GIVEN FOR
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start to push yourself; hydrate more if breastfeedingdiastasis recti safe
Equipment:
miniband
yoga block or big book
barre or chair or broom
MODIFICATIONS/CUES GIVEN
Lower Body focus, titch o' Barre +Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start to push yourself; hydrate more if breastfeeding
diastasis recti safe
Equipment:
tube
yoga block
barre or chair or broom
FOR THE BELOW CHISEL VIDEOS, USE A CHAIR/BARRE FOR STABILITY AS YOUR HIP FLEXORS MAY STILL BE VERY MOBILE FLEXIBLE.
ABSOLUTELY NO ANKLEWEIGHTS.
5LB MAX IN EACH HAND + 5LB MAX BEHIND THE KNEE.
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.
PRE 2 3 + POST 2: 8lbs max
3RD Post: slowly increase your weight
DR safe - if abdominal pressure managed properly (watch 101 Breathwork + Abdominal Engagement)
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
tricep weight 8lbs max *POST 20lb MAX
barre/chair
PRE: stool/chair + LG stability ball
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.
PRE 2 3 + POST 2: use a chair + 8lbs max
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
miniband
barre
opt knee pad
barre/chair
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.
PRE 2 3 + POST 2: use a chair + 8lbs max
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
miniband
barre
opt knee pad
barre/chair
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.
PRE 2 3 + POST 2: use a chair + 8lbs max
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
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.
PRE 2 3 + POST 2: use a chair + 8lbs max
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
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.
PRE 2 3 + POST 2: use a chair + 8lbs max
3rd Post: slowly increase your weight + try barre-less in last 3 weeks.
DR safe
Equipment:
5-8lb dumbbell *POST 3 20lb MAX
sm pilates stability ball
barre
opt knee pad
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
Hydrate - 4oz every 15min movement, at least.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
diastasis recti safe
Equipment:
1-5lb weights
5-20lb dumbbells
tube
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
Hydrate - 4oz every 15min movement, at least.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
diastasis recti safe
Equipment:
1-5lb weights
5-20lb dumbbells
yoga block or book
spotify stops functioning at end of class: apologies
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
Hydrate - 4oz every 15min movement, at least.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
diastasis recti safe
Equipment:
1-5lb weights
5-20lb dumbbells
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
Hydrate - 4oz every 15min movement, at least.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
diastasis recti safe
Equipment:
1-5lb weights
5-20lb dumbbell
tube
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
Hydrate - 4oz every 15min movement, at least.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
diastasis recti safe
Equipment:
miniband
1-5lb weights
5-20lb dumbbells
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
Hydrate - 4oz every 15min movement, at least.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
diastasis recti safe
Equipment:
1-5lb weights
5-20lb dumbbell
theraband
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
Hydrate - 4oz every 15min movement, at least.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
diastasis recti safe
Equipment:
1-5lb weights
5-20lb dumbbell
sm pilates stability ball
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
diastasis recti safe
Equipment:
1-5lb weights
5-20lb dumbbell
MODIFICATIONS/CUES GIVEN
Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.
2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max
3rd Post: slowly increase your weight
diastasis recti safe
Equipment:
miniband
1-5lb weights
5-20lb dumbbell
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
NO HIIT NOR ANKLEWEIGHTS.
TAKE BREAKS.
Total Body Barre, LIIT, LT Resistance Work + Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low. WATCH YOUR MAX HR.
Post 2nd: take many start to push yourself; hydrate more if breastfeeding
Post 3rd: have fun mindfully exploring your full ROM ; )
DR safe
Equipment:
1-5lb weights
sm stability ball
glider
barre/chair
opt knee pad
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many start to push yourself; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT;
DR safe
Equipment:
1-5lb weights
yoga block/heavy book
miniband
opt knee pad
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many start to push yourself; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT;
DR safe
Equipment:
1-5lb weights
gliders
miniband
opt knee pad
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr
Pre 3rd: take many breaks - standing too long is hard for your heart. Do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many start to push yourself; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT;
DR safe
Equipment:
1-5lb weights
gliders
miniband
barre or chair or broom
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
diastasis recti safe
DO NOT DO HIIT SECTIONS - TAKE BREAKS WHEN KSENIA VERBALLY GUIDES.
DO BIRDDOG + SAHRMANN 1 + 2 IF PLANKS NO LONGER WORK FOR YOUR BODY/BUMP.
Equiptment:
1-5lb weights
miniband
gliders
barre
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
Equiptment:
1-5lb weights
theraband
sm pilates stability ball
barre
MODIFICATION/CUES GIVEN .
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
diastasis recti safe
Equiptment:
1-5lb weights
gliders
barre
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
diastasis recti safe
Equiptment:
1-5lb weights
miniband
barre/chair
PLAYLIST
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
diastasis recti safe
Equiptment:
1-5lb weights
theraband
gliders
barre/chair
MODIFICATIONS/CUES GIVEN
Total Body Barre, HIIT, LT Resistance Work + Pilates.
NO HIIT WHATSOEVER.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd: enjoy feeling great ; ) - take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
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
diastasis recti safe
Watch 101 Sahrmann Before.
Equipment:
1-5lb weights
barre
Total Body Barre, LIIT, LT Resistance Werq + Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate.
Pre 2nd, 3rd Post: enjoy!
diastasis recti safe
Equipment:
1-5lb weights
miniband
sm pilates stability ball
barre/chair
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