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Stronger as a Mom
Welcome to Stronger as a Mom!
Welcome to Stronger as a Mom
How the Program Works
Program Outline
Attention Before Beginning Our Program
Preview of a Pelvic Floor Exercise (0:22)
Preview of a Core Exercise (0:36)
The Basics
Honor Your Body During This Healing Journey
The Female Pelvic Floor
Why is the Pelvic floor important? (0:38)
How to Strengthen your Pelvic Floor (0:49)
Strengthening Pelvic floor Tips and tricks (1:05)
The Core Basics
Breathing Video (0:40)
What is the TA? (0:46)
How to activate the TA (3:25)
How to screen for Diastasis Recti (DRA) (1:55)
Body Mechanics and Posture
Toilet Positioning
Session 1: Deepen Your Foundation and Core Connection
Handout for Session 1 Day 1
Mobility Session 1 Day 1 (4:54)
Pelvic Floor Session 1 Day 1 (0:58)
Core Session 1 Day 1 (1:35)
Strengthening Session 1 Day 1 (3:09)
Relaxation Session 1 Day 1 (1:08)
Handout for Session 1 Day 2
Mobility Session 1 Day 2 (4:54)
Pelvic Floor Session 1 Day 2 (0:58)
Core Session 1 Day 2 (1:35)
Strengthening Session 1 Day 2 (1:47)
Relaxation Session 1 Day 2 (1:08)
Handout for Session 1 Day 3
Pelvic Floor Session 1 Day 3 (0:58)
Mobility Session 1 Day 3 (4:54)
Core Session 1 Day 3 (1:35)
Strengthening Session 1 Day 3 (3:07)
Relaxation Session 1 Day 3 (1:08)
Quiz to move onto Session 2
Session 2: Get Energized
Handout for Session 2 Day 1
Mobility Session 2 Day 1 (4:54)
Pelvic Floor Session 2 Day 1 (1:36)
Core Session 2 Day 1 (1:47)
Strengthening Session 2 Day 1 (3:44)
Relaxation Session 2 Day 1 (1:08)
Handout for Session 2 Day 2
Mobility Session 2 Day 2 (4:54)
Pelvic Floor Session 2 Day 2 (1:36)
Core Session 2 Day 2 (1:47)
Strengthening Session 2 Day 2 (2:19)
Relaxation Session 2 Day 2 (1:08)
Handout for Session 2 Day 3
Mobility Session 2 Day 3 (4:54)
Pelvic Floor Session 2 Day 3 (1:36)
Core Session 2 Day 3 (1:47)
Strengthening Session 2 Day 3 (3:00)
Relaxation Session 2 Day 3 (1:08)
Quiz to move onto Session 3
Session 3: Core Focus
Handout for Session 3 Day 1
Mobility Session 3 Day 1 (3:30)
Pelvic Session 3 Day 1 (1:55)
Core Session 3 Day 1 (3:01)
Strengthening Session 3 Day 1 (3:53)
Relaxation Session 3 Day 1 (1:08)
Handout for Session 3 Day 2
Mobility Session 3 Day 2 (3:30)
Pelvic Session 3 Day 2 (1:55)
Core Session 3 Day 2 (3:01)
Strengthening Session 3 Day 2 (3:02)
Relaxation Session 3 Day 2 (1:08)
Handout for Session 3 Day 3
Mobility Session 3 Day 3 (3:30)
Pelvic Session 3 Day 3 (1:55)
Core Session 3 Day 3 (3:01)
Strengthening Session 3 Day 3 (3:45)
Relaxation Session 3 Day 3 (1:08)
Quiz to move onto Session 4
Session 4: Get Fierce
Handout for Session 4 Day 1
Mobility Session 4 Day 1 (3:24)
Pelvic Session 4 Day 1 (1:51)
Core Session 4 Day 1 (2:31)
Strengthening Session 4 Day 1 (3:56)
Relaxation Session 4 Day 1 (1:08)
Handout for Session 4 Day 2
Mobility Session 4 Day 2 (3:24)
Pelvic Session 4 Day 2 (1:51)
Core Session 4 Day 2 (2:31)
Strengthening Session 4 Day 2 (2:25)
Relaxation Session 4 Day 2 (1:08)
Handout for Session 4 Day 3
Mobility Session 4 Day 3 (3:24)
Pelvic Session 4 Day 3 (1:51)
Core Session 4 Day 3 (2:31)
Strengthening Session 4 Day 3 (3:35)
Relaxation Session 4 Day 3 (1:08)
Quiz to move onto Session 5
Session 5: Sweat it
Handout for Session 5 Day 1
Mobility Session 5 Day 1 (4:42)
Pelvic Session 5 Day 1 (1:06)
Core Session 5 Day 1 (3:55)
Strengthening Session 5 Day 1 (3:20)
Relaxation Session 5 Day 1 (1:08)
Handout For Session 5 Day 2
Mobility Session 5 Day 2 (4:42)
Pelvic Session 5 Day 2 (1:06)
Core Session 5 Day 2 (3:55)
Strengthening Session 5 day 2 (3:14)
Relaxation Session 5 Day 2 (1:08)
Handout for Session 5 Day 3
Mobility Session 5 Day 3 (4:42)
Pelvic Session 5 Day 3 (1:06)
Core Session 5 Day 3 (3:55)
Strengthening Session 5 Day 3 (3:55)
Relaxation Session 5 Day 3 (1:08)
Quiz to move onto Session 6
Session 6: Strong as a Mother
Handout for Session 6 Day 1
Mobility Session 6 Day 1 (4:42)
Pelvic Session 6 Day 1 (1:31)
Core Session 6 Day 1 (2:43)
Strengthening Session 6 Day 1 (3:03)
Relaxation Session 6 Day 1 (1:08)
Handout for Session 6 Day 2
Mobility Session 6 Day 2 (4:42)
Pelvic Session 6 Day 2 (1:31)
Core Session 6 Day 2 (2:43)
Strengthening Session 6 Day 2 (2:00)
Relaxation Session 6 Day 2 (1:08)
Handout for Session 6 Day 3
Mobility Session 6 Day 3 (4:42)
Pelvic Session 6 Day 3 (1:31)
Core Session 6 Day 3 (2:43)
Strengthening Session 6 Day 3 (3:16)
Relaxation Session 6 Day 3 (1:08)
Congratulations you are Done!
Ready to progress from the program and back into your prior fitness routine?
Program Outline
Program Outline.pdf
Complete and Continue