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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21:25Episode 120 MIN : FOOTWORK SERIES
Episode 1
A 20 MINUTE SERIES FOCUSING ON FOOT ARTICULATION AND ANKLE STRENGTH.
PROPS NEEDED : BALL
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19:10Episode 220 MIN : FULL-BODY PRENATAL SERIES
Episode 2
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 320 MIN : GLUTES W/RESISTANCE BAND
Episode 3
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 420 MIN : POSTPARTUM CORE
Episode 4
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 MIN : STANDING TRAVEL SERIES W/NO PROPS
Episode 5
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 620 MIN : TWISTING/RESET SERIES
Episode 6
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 720 MIN : WEIGHTED BALL CORE & GLUTES
Episode 7
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 824 MIN : BODY AWARENESS
Episode 8
24 MIN CLASS DEVOTED TO FINDING BODY AWARENESS, FLUIDITY, CONFIDENCE AND CONNECTION TO YOUR BODY.
PROPS NEEDED : BALL
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25:22Episode 925 MIN : DEEP CORE/GUT RESET SERIES
Episode 9
25 MINUTES OF DEEP CORE EXERCISES THAT INVOLVE TWISTING AND MUSCLE ACTIVATION TO RESET THE GUT.
PROPS NEEDED : BALL
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45:56Episode 1030 MIN : ADVANCED FULL-BODY
Episode 10
30 MINUTE ADVANCED FULL-BODY CLASS TO CHALLENGE YOUR BODY AND MIND WITH CHOREOGRAPHY. PREVIOUSLY LIVE ON 6/22/23.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
OUTFIT LINK : https://bit.ly/438evpf -
49:40Episode 1130 MIN : ADVANCED SERIES
Episode 11
A 30 MINUTE ADVANCED LIVESTREAM DESIGNED TO CHALLENGE THE ENTIRE BODY AND MIND. PREVIOUSLY LIVE ON 10/19/23.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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47:29Episode 1230 MIN : ARMS, BACK & TA SERIES
Episode 12
A 30 MINUTE LIVESTREAM FOCUSING ON STRENGTHENING & MOBILIZING THE ARMS, BACK & TRANSVERSE ABDOMINIS. PREVIOUSLY LIVE ON 1/18/24.
PROPS NEEDED : BALL, HAND/WRIST WEIGHTS OR DUMBBELLS (OPTIONAL)
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49:53Episode 1330 MIN : CARDIO CORE SERIES
Episode 13
30 MIN CARDIO FLOW SERIES FOCUSING ON ELEVATING THE HEART RATE AND BLOOD FLOW ALONG WITH DEEP CORE. PREVIOUSLY LIVE ON 1/23/24.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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46:22Episode 1430 MIN : CARDIO FLOW SERIES
Episode 14
A 30 MINUTE CLASS FOCUSING ON MOVEMENTS TO IMPROVE YOUR CARDIOVASCULAR HEALTH.
PREVIOUSLY LIVE ON 12/14/23.
Prenatal modification:
Slow the workout down to half time if you feel off balance.
Skip the side bend stretch.PRENATAL FRIENDLY! IF IT'S TOO FAST, USE THE 0.5 SPEED FEATURE :)
PROPS N...
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30 MIN : CHEST OPENER, CORE & NEUTRAL PELVIS SERIES
Episode 15
A 30 MINUTE SERIES FOCUSING ON RELEASING TENSION IN THE CHEST AND BACK THROUGH DEEP CORE EXERCISES. THIS SERIES IS GREAT FOR DEEPENING YOUR UNDERSTANDING OF THE NEUTRAL PELVIS.
PROPS NEEDED : BALL, HAND WEIGHTS (OPTIONAL)
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46:20Episode 1630 MIN : CORE-FOCUSED SERIES
Episode 16
30 MIN LIVESTREAM FOCUSING ON DEEP CORE MUSCLE ACTIVATION & PELVIC FLOOR CONNECTION. PREVIOUSLY LIVE ON 5/4/23.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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57:51Episode 1730 MIN : CORE, GLUTES, PELVIC FLOOR
Episode 17
30 MINUTE CLASS FOCUSING ON STRENGTHENING AND CONNECTING THE DEEP CORE, GLUTES & PELVIC FLOOR. PREVIOUSLY LIVE ON 5/8/25.
PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)
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43:09Episode 1830 MIN : CORE & PELVIC FLOOR SERIES
Episode 18
30 MINUTE LIVESTREAM DEVOTED TO STRENGTH AND STRETCH OF THE PELVIC FLOOR & DEEP CORE MUSCLES. PREVIOUSLY LIVE ON 1/31/23.
PROPS NEEDED : BALL
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43:25Episode 1930 MIN : CORE, TWISTING & GUT RESET SERIES
Episode 19
30 MINUTES OF DEEP CORE WORK FOCUSING ON TWISTING MOVEMENTS TO RESET THE ENTIRE BODY AND GUT. PREVIOUSLY LIVE ON 11/22/22.
PROPS NEEDED: BALL, WEIGHTS (OPTIONAL)
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30:31Episode 2030 MIN : DEEP CORE & INNER THIGH SERIES
Episode 20
30 MINUTES OF DEEP ABDOMINAL EXERCISES WHICH ALSO STRENGTHENS THE BACK, INNER THIGHS & PELVIC FLOOR.
PROPS NEEDED: BALL
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30 MIN : DEEP CORE, PELVIC FLOOR & INNER THIGHS
Episode 21
30 MINUTE DESIGNED TO HELP CONNECT TO YOUR PELVIC FLOOR & STRENGTHEN THE DEEP CORE & INNER THIGHS.
PREVIOUSLY LIVE ON : JANUARY 13, 2026
PROPS NEEDED:
BALL (ESSENTIAL AND WEIGHTED BALL)
ANKLE WEIGHTS (OPTIONAL)
LIGHT RESISTANCE BAND (OPTIONAL) -
41:33Episode 2230 MIN : DEEP CORE SERIES
Episode 22
30 MIN LIVESTREAM FOCUSING ON CONNECTING, ACTIVATING AND STRENGTHENING YOUR DEEPEST CORE MUSCLES. PREVIOUSLY LIVE ON 7/25/23.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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53:43Episode 2330 MIN : DEEP CORE SERIES
Episode 23
30 MIN LIVESTREAM DESIGNED TO STRENGTHEN THE DEEPEST LAYER OF ABDOMINAL MUSCLES & PELVIC FLOOR.
PROPS NEEDED : BALL, HAND/WRIST WEIGHTS (OPTIONAL. I'll BE USING 3LB IN THIS LIVESTREAM)
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30 MIN : DEEP INNER THIGH & PELVIC FLOOR SERIES
Episode 24
A 30 MINUTE LIVESTREAM CLASS DEVOTED TO DEEPLY ENGAGING THE INNER THIGHS AND PELVIC FLOOR. PREVIOUSLY LIVE ON 8/26/21.
PROPS NEEDED: BALL, 1LB WEIGHTS, TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)
