PELVIC FLOOR
6 Seasons
100+ classes targeting the pelvic floor.
Pelvic Floor classes are designed to help you reconnect with a foundational, but often overlooked, part of the body. The pelvic floor plays a key role in posture, core support, and overall movement quality. This collection focuses on building awareness, strength, and coordination through intentional movement, emphasizing both activation and relaxation for balanced function.
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FUN DAY THREE : 20 MIN NEUTRAL/PELVIC FLOOR FUNDAMENTALS
Episode 1
20 MINUTE LIVESTREAM FOCUSING IN ON MASTERING THE NEUTRAL PELVIS AND CONNECTING THE PELVIC FLOOR. PREVIOUSLY LIVE ON 2/7/24.
PROPS NEEDED : BALL (ROLLED UP TOWEL OR PILLOW AS A SUBSTITUTE)
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47:16Episode 2FUN DAY ONE: 20 MIN CORE FUNDAMENTALS
Episode 2
20 MINUTE LIVESTREAM FOCUSING ON ACTIVATING THE ABDOMINALS WITH PROPER FORM. PREVIOUSLY LIVE ON 2/5/24.
PROPS NEEDED: BALL (OR ROLLED UP TOWEL AS A SUBSTITUTE)
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FUN DAY FIVE : 20 MIN BALL POSITIONING FUNDAMENTALS
Episode 3
20 MINUTE LIVESTREAM FOCUSING ON OUR CORE POSITIONS OF THE BALL. PREVIOUSLY LIVE ON 2/9/24.
PROPS NEEDED : BALL
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19:40Episode 420 MIN : BRIDGING AND UPPER BODY SERIES
Episode 4
20 MINUTE SERIES FOCUSING ON SPINAL ARTICULATION IN A BRIDGE POSITION WHILE STRENGTHENING THE ARMS.
PROPS NEEDED : BALL, HAND WEIGHTS
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35:15Episode 520 MIN : DEEP CORE
Episode 5
20 MINUTE EFFECTIVE AND EFFICIENT CLASS DESIGNED TO STRENGTHEN THE DEEPEST LAYERS OF CORE MUSCLE. PREVIOUSLY LIVE ON 9/18/25.
PROPS NEEDED:
BALL (WEIGHTED BALL FOR MORE CHALLENGE)
ANKLE WEIGHTS (ONLY IF YOU HAVE NO HIP FLEXOR PAIN)
WRIST WEIGHTS (ONLY IF YOU HAVE NO NECK PAIN) -
23:33Episode 620 MIN : DEEP GLUTES & CORE SERIES
Episode 6
20 MINUTES OF DEEP CORE & GLUTES EXERCISES TO STRENGTHEN, OPEN AND RELEASE THE HIP REGION.
PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)
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23:16Episode 720 MIN : DEEP GLUTES SERIES
Episode 7
20 MINUTE DEEP GLUTE SERIES TO STRENGTHEN THE CORE & BACKSIDE FOR LOWER BACK PROTECTION.
PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)
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21:25Episode 820 MIN : FOOTWORK SERIES
Episode 8
A 20 MINUTE SERIES FOCUSING ON FOOT ARTICULATION AND ANKLE STRENGTH.
PROPS NEEDED : BALL
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19:10Episode 920 MIN : FULL-BODY PRENATAL SERIES
Episode 9
A PRENATAL FRIENDLY FULL-BODY SERIES WITHOUT THE USE OF A PROP. GREAT FOR BEGINNERS & DEEP CORE TOO.
NO PROPS NEEDED.
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19:51Episode 1020 MIN : GLUTES W/RESISTANCE BAND
Episode 10
20 MINUTE CLASS USING A BALL AND A BAND TO ACTIVATE AND STRENGTHEN THE GLUTE MUSCLES.
PROPS NEEDED : BALL, MEDIUM RESISTANCE BAND
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21:25Episode 1120 MIN : POSTPARTUM CORE
Episode 11
20 MINUTES OF FOCUSED CORE EXERCISES DESIGNED TO STRENGTHEN, REPAIR AND RE-ENGAGE. GREAT FOR POSTPARTUM, BEGINNERS AND ANYONE LOOKING TO RECONNECT TO THEIR DEEPEST LAYERS OF CORE MUSCLES.
PROPS NEEDED : BALL
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20:19Episode 1220 MIN : STANDING TRAVEL SERIES W/NO PROPS
Episode 12
A 20 MINUTE STANDING SERIES THAT CAN BE DONE WITH WEIGHTS OR NO PROPS. GREAT TO RESET DURING TRAVEL.
Prenatal modification:
Skip the side bend stretch during the standing portion.PROPS NEEDED: HAND WEIGHTS (OPTIONAL)
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22:40Episode 1320 MIN : TWISTING/RESET SERIES
Episode 13
A 20 MINUTE FULL-BODY SERIES BUILT UPON ROTATIONAL AND TWISTING EXERCISES TO RESET THE BODY.
NO PROPS NEEDED
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20:49Episode 1420 MIN : WEIGHTED BALL CORE & GLUTES
Episode 14
20 MINUTES OF DEEP CORE & GLUTE EXERCISES USING OUR NEW WEIGHTED BALL. CAN BE DONE WITH THE ESSENTIAL BALL AND ANKLE WEIGHTS TOO.
PROPS NEEDED : WEIGHTED BALL
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23:46Episode 1524 MIN : BODY AWARENESS
Episode 15
24 MIN CLASS DEVOTED TO FINDING BODY AWARENESS, FLUIDITY, CONFIDENCE AND CONNECTION TO YOUR BODY.
PROPS NEEDED : BALL
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25:22Episode 1625 MIN : DEEP CORE/GUT RESET SERIES
Episode 16
25 MINUTES OF DEEP CORE EXERCISES THAT INVOLVE TWISTING AND MUSCLE ACTIVATION TO RESET THE GUT.
PROPS NEEDED : BALL
