PELVIC FLOOR
95 Episodes
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 FIVE : 20 MIN BALL POSITIONING FUNDAMENTALS
Episode 1
20 MINUTE LIVESTREAM FOCUSING ON OUR CORE POSITIONS OF THE BALL. PREVIOUSLY LIVE ON 2/9/24.
PROPS NEEDED : BALL
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1:04:18Episode 245 MIN: FULL-BODY FUNDAMENTALS
Episode 2
45 MIN LIVESTREAM FOCUSING ON FUNDAMENTAL EXERCISES OF B THE METHOD WHILE CONTINUING THE CORE CUES.
PREVIOUSLY LIVE ON 2/6/24.
Prenatal modification:
Drop down to your knees during planking.
Use the ball under the nape of your neck for upper body support when lying flat on the floor.PROPS N...
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FUN DAY THREE : 20 MIN NEUTRAL/PELVIC FLOOR FUNDAMENTALS
Episode 3
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 4FUN DAY ONE: 20 MIN CORE FUNDAMENTALS
Episode 4
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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49:59Episode 530 MIN : LOWER ABDOMINALS SERIES
Episode 5
LAST LIVESTREAM OF OUR JANUARY CHALLENGE! COME JOIN FOR A CLASS FOCUSING ON THE LOWER ABDOMINALS. PREVIOUSLY LIVE ON 1/30/24.
PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)
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43:56Episode 630 MIN : LENGTH & REACH/OBLIQUES SERIES
Episode 6
30 MIN LIVESTREAM FOCUSING ON OPPOSITIONAL EXERCISES TO LENGTHEN THE BODY WITH A FOCUS ON OBLIQUES. PREVIOUSLY LIVE ON 1/25/24.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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49:53Episode 730 MIN : CARDIO CORE SERIES
Episode 7
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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47:29Episode 830 MIN : ARMS, BACK & TA SERIES
Episode 8
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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53:43Episode 930 MIN : DEEP CORE SERIES
Episode 9
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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20:19Episode 1020 MIN : STANDING TRAVEL SERIES W/NO PROPS
Episode 10
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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46:22Episode 1130 MIN : CARDIO FLOW SERIES
Episode 11
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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17:01Episode 1215 MIN : DEEP CORE W/ 5LB DUMBBELLS
Episode 12
A 15 MINUTE DEEP CORE STRENGTHENING SERIES USING 5 LB DUMBBELLS FOR INTENSIFIED CONNECTION.
PROPS NEEDED : BALL, 1.5 LB WEIGHTS OR 3 TO 5 LB DUMBBELLS
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51:55Episode 1330 MIN : FULL-BODY W/ WEIGHTS
Episode 13
A 30 MINUTE LIVESTREAM DESIGNED TO STRENGTHEN, STRETCH AND ACTIVATE EVERY MUSCLE OF THE BODY. PREVIOUSLY LIVE ON 11/2/23.
PROPS NEEDED : BALL, WEIGHTS (NOTE: IF YOU'RE CHOOSING ONLY ONE PAIR, DO ANKLE WEIGHTS)
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46:10Episode 1430 MIN : LOWER-BODY SERIES
Episode 14
A 30 MINUTE SERIES FOCUSING ON THE LOWER BODY - THE PELVIC FLOOR, INNER & OUTER THIGHS & GLUTES. PREVIOUSLY LIVE ON 10/26/23.
PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)
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22:40Episode 1520 MIN : TWISTING/RESET SERIES
Episode 15
A 20 MINUTE FULL-BODY SERIES BUILT UPON ROTATIONAL AND TWISTING EXERCISES TO RESET THE BODY.
NO PROPS NEEDED
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49:40Episode 1630 MIN : ADVANCED SERIES
Episode 16
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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45 MIN : DEEP CORE FOCUSED & PELVIC FLOOR SERIES
Episode 17
A 45 MINUTE LIVESTREAM FOCUSING ON STRENGTHENING AND CONNECTING TO THE DEEPEST ABDOMINAL MUSCLES AND PELVIC FLOOR. PREVIOUSLY LIVE ON 10/17/23.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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1:03:32Episode 1845 MIN : FULL-BODY W/WEIGHTS SERIES
Episode 18
A 45 MINUTE LIVESTREAM USING LIGHT WEIGHTS TO INCREASE STRENGTH, CONNECTION & MOBILITY OF THE BODY. PREVIOUSLY LIVE ON 10/10/23.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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30 MIN : DEEP LOWER ABDOMINALS & PELVIC FLOOR SERIES
Episode 19
A 30 MINUTE LIVESTREAM DEVOTED TO STRENGTHENING THE LOWER ABDOMINALS & MOBILIZING THE PELVIC FLOOR. PREVIOUSLY LIVE ON 10/5/23.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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1:00:52Episode 2045 MIN : CARDIO FLOW & MAT SERIES
Episode 20
A 45 MINUTE LIVESTREAM COMBINING STANDING CARDIO FLOW EXERCISES WITH STAMINA BUILDING MAT EXERCISES. PREVIOUSLY LIVE ON 10/3/23.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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48:32Episode 2130 MIN : FULL-BODY W/ WEIGHTS
Episode 21
A 30 MINUTE LIVESTREAM FOCUSING ON FULL-BODY EXERCISES WITH THE USE OF LIGHT WEIGHTS. PREVIOUSLY LIVE ON 9/28/23.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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59:49Episode 2245 MIN : BALANCE FOCUSED SERIES
Episode 22
A 45 MINUTE LIVESTREAM FOCUSING ON FINDING BALANCE IN ALL BODY POSITIONS. PREVIOUSLY LIVE ON 9/26/23.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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30 MIN : CHEST OPENER, CORE & NEUTRAL PELVIS SERIES
Episode 23
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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1:00:05Episode 2445 MIN : LENGTH & REACH SERIES #17
Episode 24
A 45 MINUTE LIVESTREAM FOCUSING ON OPPOSITIONAL MOVEMENTS TO LENGTHEN & STRENGTHEN THE MUSCLES. PREVIOUSLY LIVE ON 9/19/23.
PROPS NEEDED : BALL
