Course curriculum

  • 1

    Body After Baby

    • By moving forward you acknowledge and agree with the statements below:

    • Meet the Instructor

    • FREE EXERCISE EQUIPMENT

  • 2

    Letting Your Body Heal

    • Healing Considerations
  • 3

    Building a Strong Foundation

    • What is the "Core"

    • Diaphragm

    • Practice: Breathing

    • Abdominals and Back

    • Pelvic Floor

    • Practice: Kegels

    • Pelvic Floor: Tight vs Weak

    • Practice: Kegel Progressions

    • Am I Doing a Kegel Right?
  • 4

    Returning to Exercise

    • Things to Consider

    • Returning to Running/Lifting

    • Exercise Modifications

    • Olympic Lifting/Resistance Training
  • 5

    Postural Considerations

    • Postural Overview

    • Squatting Form

    • Lifting/Picking Up Form
  • 6

    Possible Postpartum Dysfunctions

    • Postpartum Dysfunctions

    • Diastasis Recti Test

    • C-Section: Desensitize Scar

    • C-Section: Scar Mobilization
  • 7

    Aches/Pain/Mobility Chapter

    • Having Any Pain?

    • Back/Hip Pain: Figure 4 Stretch

    • Back/Hip Pain: Crossover Stretch

    • Midback: Cat Cow

    • Midback Pain: Open the Book

    • Back/Hip Pain: Foam Roller

    • Mid Back: Foam Roll Extensions

    • Mid Back Foam Roll Outs

    • Mid Back/Chest: Foam Roll "W" Stretch

    • Neck Stretches

    • Lacrosse Ball: Hip/Sciatic Pain

    • Lacrosse Ball: Back Pain

    • Lacrosse Ball: Back Pain

    • Lacrosse Ball: Neck Pain
  • 8

    Phase 1 Exercises

    • Disclaimer before starting exercises:

    • Before You Begin

    • Breathing

    • Kegels: Laying Down

    • Kegels: Sitting Up

    • Pelvic Tilts

    • Ball Squeeze

    • Knee Push Outs

    • Heel Slides

    • Phase 1 Summary PDF
  • 9

    Phase 2 Exercises

    • Before You Progress

    • Bridges

    • Cat Cow Pelvic Tilts

    • Side Lying Leg Raise

    • Tilt With Marches

    • Tabletop Rocks

    • Phase 2 Summary PDF
  • 10

    Phase 3 Exercises

    • Cat Cow Tilts with Toe Slides

    • Beginning Planks

    • Half Kneel Rotations

    • Pelvic Tilts on Ball

    • Sit to Stand Kegels

    • Rows

    • Phase 3 Summary PDF
  • 11

    Phase 4 Exercises

    • Plank Progressions

    • Side Planks

    • Tabletop Rock Progression

    • Marches on Ball

    • Tall Kneel Rotations

    • Pull Downs

    • Phase 4 Summary PDF
  • 12

    Phase 5 Exercises

    • Before You Start Phase 5

    • Tabletop Drop Progression

    • Ball Kick Outs

    • Plank on Ball

    • Plank with Knees to Chest

    • Tabletop Drop Progression Hand Lift

    • Phase 5 Summary PDF
  • 13

    Now what!?

    • Resource for after this course