2nd PRE VIDEOS

A must for all humans.

First comes the breath. Then alignment. Then movement.

The foundation of all movement begins with the breath.

PRE 2 3

POST 1 2 3

FOR POST PARTUM ONLY

An additional 101 with even more information on alignment + abdominal engagement of front planks.

Valuable information for all humxns.

Specific modifications given for post partum individuals and those with weak transverse abdominals and/or back pain.

Specific information on alignment, femur head placement + abdominal engagement of squats.

Valuable information for all humxns.

This alignment adjustment changed my strength and my body composition within 2 weeks. WILD.

Massage for the hands.

Equipment:

tennis ball

opt golf ball

Massage for the feet.

Equipment:

punktur ball or tennis ball

opt golf ball

Massage series for the pectorals.

Recovery massage series for the back.

Equipment:

2 punktur balls/tennis balls

or foam roller

stool with wall

Flowing healing sequence for anyone who has undergone trauma: miscarriage, abortion, sexual assault, physical assault and/or emotional abuse.

Reconnect + Honour yourself.

DR safe

Equipment:

yoga belt/scarf/theraband

2 yoga blocks

LG stability ball

2 pillows/bolsters

Great for alleviating upper back pain with growing breast tissue.

Anyone who spends much of the day on a computer or mobile phone should make 10min for this sequence.

Upper back pain relief.

Equipment:

yoga belt or scarf

yoga block

pillow

Breathe. Alignment. Movement. That’s the order. Start your foundation here with your breath placement.

DR safe

Equipment

yoga blocks

lg stability ball or stool

Gentle Rotator Cuff Mobility series for pain-free ROM as you age.

Also, great for trapezius or upper back/shoulder tension.

DR safe

Equipment:

opt lg stability ball

Gentle stretching + asana series for psoas.

After 24 weeks, do not go too deeply.

DR safe

Equipment:

just your bod

Gentle stretching + asana series for the total body.

After 24 weeks, do not go too deeply in Warrior 2.

Think of a demi plie + all your muscles pulling into your mid-line for support.

DR safe

Equipment:

just your bod

Stretch + asana series focusing on the glute maximus, medial + minimus. This is a must for anyone who does barre, runs or cycles.

DR safe

Equipment:

sm pilates stability ball or sm pillow or yoga block

Flowing stretching series with asanas.

DR safe

Equipment:

2 yoga blocks

sm pilates stability ball

2 bolsters

Stretching + Asana series created for Post 1, but wonderful for all bodies at all times, including Pre 2 3.DR safe.

Equipment:

opt yoga blocks

2 bolsters for sivasana

Stretching series with a barre.

DR safe

Equipment:

barre or chair or bed or countertop

Stretching sequence including asanas for the total body.

Be mindful of not going too deep as you will be more flexible, due to the relaxin in your body.

diastasis recti

Equipment:

just your bod

opt yoga block

opt yoga belt

MODIFICATIONS/CUES GIVEN FOR 2ND, 3RD PRE + ALL POST.

Flowing asana series to activate the parasympathetic nervous system to allow for a wonderful sleep.

Equipment:

bolster + blanket or 2 pillow + blanket

2 yoga blocks

Flowing Asana + Stretch Series for the Glutes.

Equipment:

just your bod ; )

Flowing asana series to aid a prematurely dilated cervix.

diastasis recti safe

Equipment:

strap or belt or theraband

2 yoga blocks

*20+ weeks Pre: 2 bolsters or pillows

Stretching sequence to lengthen Hamstring Group.

Great for spinners, runners and honestly every human ; )

3rd Pre be mindful if you have SPD (symphysis pubis disorder)

diastasis recti safe

Equipment:

belt/strap/theraband

yoga block

Stretching series to encourage length in Psoas + HG to attain 3 splits. With time ; ).

Be mindful as Relaxin is in your body making you more flexible.

diastasis recti safe

Equipment:

just your bod

Focused sequence on releasing full body tension by massaging the feet.

*diastasis recti safe*

Equipment:

punkter balls or tennis balls or golf balls

MODIFICATIONS/CUES GIVEN FOR ALL PRE + POST

Flowing sequence of inversions to realign organs (specifically the uterus), headache relief + mental exhaustion.

Watch headstand 101 prior to doing this video. If you have never done a headstand in your life, now is not the time.

Equipment:

2 sturdy chairs

2 folded blankets

strap

bolster or pillow

MODIFICATIONS/CUES GIVEN FOR ALL PRE + ALL POST.

Focused ball massage sequence: glutes, hamstring group, IT band, gastrocemius, soleus, foot, erector spinae, rhomboids, SCM.

diastasis recti safe

Equipment:

2 punktur balls

or 2 massage balls or 2 tennis balls

MODIFICATIONS/CUES GIVEN FOR PRE 2ND, 3RD + ALL POST.

Flowing quick sequence for the office to ease tension and imbalance caused from too much desk work.

Equipment:

office

chair

MODIFICATIONS/CUES GIVEN FOR PRE 2ND, 3RD TRI + POST 2ND, 3RD TRI ONLY.

Flowing Sequence for the entire body.

*Honestly, great for any human at any time. Good choice for a tapering or a 'rest day'.

diastasis recti safe

Equipment:

yoga block

Flowing total body series of ballet, contemporary + asanas.

PRE 2

POST 3

DR safe

Equipment:

2 yoga blocks

Flowing total body series of ballet, contemporary + asanas.

PRE 2 3

POST 2 3

DR safe

Equipment:

2 yoga blocks

Flowing musically driven stretching series for the entire body.

Pre 2 + Post 2 3

DR safe

Equipment:

just your bod

opt yoga blocks

No Diastasis Recti ONLY.

Mini Classique. Flowing sequences for rejuvenation + restoration.

PRE 2

POST 3

Equipment:

just your bod

closer to 20 minutes in length - sorry, not sorry ; )

A must watch for EVERYONE.

First comes the breath. Then Alignment. Then Movement.

But the foundation of body physical health is the breath.

Core rehabilitation series created for Pre 2nd + 3rd to connect with the transverse abdominals.

Wonderful for all bodies, at any time, no matter the fertility journey, in order to aid a neutral skeleton in space.

DR safe

Equipment:

barre or chair

Core rehabilitation series created for Pre 3rd + PP1 to connect with the transverse abdominals.

Wonderful for all bodies, at any time, no matter the fertility journey, in order to aid a neutral skeleton in space.

DR safe

Equipment:

yoga black

opt sm pilates stability ball

barre or chair

stool

Core rehabilitation series created for Pre 3rd to connect with the transverse abdominals.

Wonderful for all bodies, at any time, no matter the fertility journey, in order to aid a neutral skeleton in space.

DR safe

Equipment:

barre or chair

Continuing rehabilitation for the abdominals, specifically for PRE 2nd + POST 2nd .

Wonderful work to do for anyone wanting to reconnect with their transverse abdominals who is not pregnant.

Not recommended Post 1st or Pre 3rd.

DR safe

Equipment:

barre/chair

Sahrmann abdominal series for Pre 2nd + 3rd.

DR safe

Equipment:

LG stability ball

sm pilates stability ball

Abdominal sequence focused on traverse abdominal rehabilitation post delivery. Caesarean + diastasis recti + pregnancy MUST.

Great for anyone desiring to take the work deeper.

Do this leaning against a LG stability ball against a wall; lengthen the leg out on the ground in front of you instead of in the air.

diastasis recti safe

Equipment:

just your bod

Tranverse Abdominal series for anyone with back pain, reconnecting with the trans abs, 2nd + 3rd Pre + All Post Partum.

Watch 101 SAHRMANN prior to doing.

diastasis recti safe

Equipment:

20+ weeks - LG stability ball

MODIFICATIONS/CUES FOR 2ND PRE

Flowing barre series focused on the core: Trans Abs, Internal + External Obliques, Multifidis + Erector Spinae.

diastasis recti safe

Equipment:

yoga block

barre or chair or broom

NO DIASTASIS RECTI ONLY

Targeted sequence: Trans Abs, Multifidis, Spinae Erector, Psoas, Internal + External Obliques.

Equipment:

3 yoga blocks

Sequence all about the ISS - Trans Abs, Multifidis, Int Obliques, Ext Obliques, Intercostals, Erector Spinae + Rectus Abs.

listen to body

Equipment:

just your bod ; )

Targeted standing series of advanced abdominal work + back extensors: trans, internal obliques, external obliques, erector spinae + multifidus.

20+ week Pre: use a chair or a wall for balance

diastasis recti safe

Equipment:

just your bod

your smile :)

MODIFICATIONS/CUES GIVEN FOR 2ND PRE

Focused abdominal sequence to aid those with back pain from mal-engagement.

diastasis recti safe

Equipment:

sm pilates stability ball

MODIFICATIONS GIVEN FOR 2ND PRE

Focused abdominal sequence.

diastasis recti safe

Equipment:

stool or chair

opt mini pilates stability ball

Flowing Barre Arm series.

Equipment:

1-3lb weights

Flowing arm series.

Equipment:

1-5lb weights

Upper body series that can be done with or without equipment.

Watch your Max HR.

DR safe

Equipment:

sm pilates stability ball

light - medium tension miniband

Flowing arm series.

Equipment:

1-5lb weights

Gentle flowing targetted series for: bis, delts, teres, lats + tris.

diastasis recti safe

Equipment:

just your bod

Targetted arm series to the beat: bis, delts, tris, erector spinae + lil’ lat work.

DR safe

Equipment:

1-3lb weights

or

1-3lb ankleweights as weights

Gentle flowing targetted series for: bis, delts, teres, lats + tris.

Created for Post 1st tri, but great for anyone to regain/maintain mobility.

diastasis recti safe

Equipment:

just your bod

Targetted arm series to the beat: bis, delts, tris, erector spinae + lil’ lat work.

DR safe

Equipment:

1-3lb weights

or

1-3lb ankleweights as weights

Focused quick series for the arms, which can also be done without a prop.

diastasis recti safe

Equipment:

sm pilates stability ball

Gentle flowing targetted series for: bis, delts, teres, lats + tris.

Created for Post 1st tri, but great for anyone to regain/maintain mobility.

diastasis recti safe

Equipment:

just your bod

Flowing musical sequence of weighted arms: biceps, deltoids + triceps.

diastasis recti safe

Equipment:

1lb weights

2lb weights

3lb weights

MODIFICATIONS/CUES GIVEN FOR ALL 2ND PRE + ALL POST

Barre arms series targeting: biceps, deltoids, lats, teres, rhomboids + triceps.

diastasis recti safe

Equipment:

1-5lb weights

Targeted flowing sequence for the arms (mainly): biceps, deltoids, major + minor rhomboids + triceps.

Equipment:

miniband

or theraband or tube

opt lt weights

Focused weightless arms series: biceps, deltoids + triceps.

diastasis recti safe

Equipment:

just your bod ; )

Focused series: biceps, triceps, trans abs, int + ext obliques.

diastasis recti safe

Equipment:

miniband

1-5lb weights

stool or chair or bench

Targeted sculpting series for 360o Torso work: Major + Minor pecs, Major + Minor Rhomboids, Trapezius, Lats, Erector Spinae, Trans Abs + Multifidus.

diastasis recti safe

Equipment:

theraband

1-5lb weights

*CHISEL: 1-5lb weights + 5-8lb dumbbells

Focused Dance Arms. Fun + Fast.

Watch your max heartrate.

Equipment:

just your bod or 1lb weights

Barre arms series targeting: biceps, deltoids, lats, pectorals, rhomboids + triceps.

diastasis recti safe

Equipment:

1-5lb weights

Targeted sequence for arms: biceps, deltoids + triceps.

Equipment:

sm pilates stability ball

1-5lb weights

Focused Arms workout with miniband: Bis, Tris + Delts.

Equipment:

miniband

Quick + Focused sequence for the biceps, delts + triceps just using a theraband.

Equipment:

theraband

Weighted arm work to the beat.

Equipment:

1-5lb weights

Arm Work with a Classical Ballet flavour. *Closer to 20min.

diastasis recti safe

Equipment:

just bod

Heavy Weight series for the biceps and deltoids.

DR safe

Equipment:

1-8lb dumbbell

Targetted quick weight circuit for the bis + delts.

DR safe

Equipment:

1-5lb weights

5-8lb dumbbell

Focused arms workout: biceps, deltoids + triceps.

Equipment:

1-5lb weights

5-8lb dumbbell

Targetted barre sequence for the legs, glutes, TAs + OBs.

DR safe

Equipment:

barre/chair/broom

Flowing barre series for the lower body.

Focusing on strengthening the muscles that support a neutral femur head position along with a neutral pelvis alignment.

Watch Max heartrate. Hydrate.

DR safe

Equipment:

miniband - med - high tension

barre/chair

Targetted barre series for the legs + glutes.

Watch lifting your leg high; keep it lower esp if you have PSD.

diastasis recti safe

Equipment:

barre/chair/broom

Slow series for the adductors + abductors.

DR safe

Equipment:

just your bod

Weighted slow series for the adductors + abductors.

DR safe

Equipment:

1lb ankleweights - no heavier

Flowing Legs series at the barre created for Post 1, but safe + useful for all barre practitioners.

DR safe

Equipment:

barre

Created for Post 1st birthers, but is helpful for all Post Partum, Prenatal + movers in general.

DR safe

Equipment:

sm pilates stability ball

barre/chair

Targetted lower body series focusing on the glutes, adductors + abductors.

DR safe

Equipment:

1-5lb dumbbell

miniband

folded mat

Targetted barre series for the legs + glutes.

Watch lifting your leg high; keep it lower esp if you have PSD.

diastasis recti safe

Equipment:

barre/chair/broom

Targetted lower body series focusing on the glutes (max, medial + min), hg, abductors, trans abs + obs

diastasis recti safe

Equipment:

miniband

sm pilates stability ball

Flowing Barre sequence focused on the Adductors + Abductors.

diastasis recti safe

Equipment:

2 minibands

barre or chair or broom

MODIFICATIONS/CUES GIVEN FOR 2ND PRE

Focused floor series: Gluteus Maximus, Medial Glute, Gluteus Minimus, Piriformis, Trans Abs, Psoas + HG.

Equipment:

tube

MODIFICATIONS/CUES GIVEN Flowing barre sequence targeting the glutes: Maximus, Medial, Minimus + Piriformis.

diastasis recti safe

Equipment:

sm pilates stability ball

barre or chair or broom

Targeted flowing barre series: Adductors, Abductors, HG, Sartorius, Quads, 3 Glutes, Trans Abs, Int + Ext Obliques + Psoas.

diastasis recti safe

Equipment:

barre or chair or broom

opt ankle weights

MODIFICATIONS/CUES GIVEN

Targeted sequence: Adductors, Abductors, Trans Abs, Glutes + HG.

diastasis recti safe

Equipment:

miniband

Targeted series: Glute Max, Glute Min, Medial Glute, Trans Abs, Int + External Obliques, Spinae Erectors + Multifidis.

diastasis recti safe

Equipment:

just your bod ; )

Focused sequence: Quadriceps, Trans Abs, Int + Ext Obliques.

diastasis recti safe

Equipment:

gliders

stool or chair

Focused series for the Hamstring Group, Trans ABs, Obliques + Rectus Abs.

diastasis recti safe

Equipment:

theraband

sm pilates stability ball

Lower Body sequence using Magic Circle: HG, Glutes, Adductors, Gastrocemius + Trans Abs.

diastasis recti safe

Equipment:

stool or chair or wall

yoga block or pillow

magic circle or sm pilates stability ball

Targeted Glute series.

diastasis recti safe

Equipment:

tube

miniband

sturdy surface to pull on

shot pre-pregnancy ;)

MODIFICATIONS/CUES GIVEN

Focused leg + ab barre series: Quads, HG, Gastrocemius, 3 Glutes, Trans Abs + Obliques.

diastasis recti safe

Equipment:

tube

barre or chair or countertop

MODIFICATIONS/CUES GIVEN

Barre work with targeted focus on the entire lower body.

diastasis recti safe

Equipment:

barre or chair or broom

Targetted series for: glute minimus, medial, sartorius + piriformis.

diastasis recti safe

Equipment:

just your bod

MODIFICATIONS/CUES GIVEN

Targeted sequence for inner + outer thighs : adductors + abductors.

diastasis recti safe

Equipment:

miniband

MODIFICATIONS/CUES GIVEN

Targeted Legs + Glutes Sequence.

diastasis recti safe

Equipment:

just bod

Weighted slow series for the entire lower body.

DR safe

Equipment:

5-10lbs MAX dumbbells (possibly 15lbs, if you feel confident managing abdominal pressure)

chair against a wall

yoga block

Focused series all about that booty: Glute Maximus, Glute Minimus, Medial Glute + Piriformis

diastasis recti safe

Equipment:

1-5lb dumbbell

Targeted circuit focusing on : 3 Glutes, HG, Gastrocemius, Soleus, Abductors.

diastasis recti safe

Equipment:

5lb dumbbells

miniband

stool or chair

Total Body Flowing sequence.

Review 101 Planks 2.

Watch your MAX HR.

DR safe - if you know how to manage abdominal pressure. Watch 101 on Breathwork and Abdominal Engagement.

Equipment:

LG stability ball

Total Body Flowing sequence.

Watch your MAX HR.

DR safe - if you know how to manage abdominal pressure. Watch 101 on Breathwork and Abdominal Engagement.

Equipment:

just your body

opt 1-3lb weights

Total Body Flowing sequence.

DR safe - if you know how to manage abdominal pressure. Watch 101 on Breathwork and Abdominal Engagement.

Equipment:

just your body

opt 1-3lb weights

Flowing Barre sequence.

Watch your MAX HR.

DR safe

Equipment:

1-5lb weights

barre/chair

Flowing Barre series for the entire body.

DR safe

Equipment:

barre/chair

Jam packed barre sequences for the total body.

diastasis recti safe

Equipment:

1-5lb weights

barre/chair/broom

Flowing jam packed Total Body Barre.

diastasis recti safe

Equipment:

1-5lb weights

barre or chair or broom

Jam packed Barre sequence for the total body.

diastasis recti safe

Equipment:

sm pilates stability ball

IN 10 PILATES MAGIC CIRCLE 08.02.21

diastasis recti safe

Equipment:

magic circle

or stability ball

MODIFICATIONS/CUES GIVEN

Truncated BARRE sequence for the office.

diastasis recti safe

Equipment:

desk or table or countertop

MODIFICATIONS/CUES GIVEN

Targeted Barre with Weights: total body.

diastasis recti safe

Equipment:

1-5lb weights

barre or chair or broom

MODIFICATIONS/CUES GIVEN

Focused upper + lower body workout: glutes, pectorals, biceps + triceps.

diastasis recti safe

Equipment:

miniband

stool

1-5lb weights

+20weeks: LG stability ball

Targetted sequence for Rhomboids, Biceps + Legs.

diastasis recti safe

Equipment:

1-5lb weights

NO ANKLEWEIGHTS

MODIFICATIONS/CUES GIVEN

Focused circuit for the Office. Total Body Bodyweight Circuit.

diastasis recti safe

Equipment:

desk

stool or chair

Targeted workout for Hamstring group + Deltoids.

Equipment:

1-5lb weights

MODIFICATIONS/CUES GIVEN

Total body 'barre'-less sequence., but please use a chair.

diastasis recti safe

Equipment:

1-5lb weights

a block or big book

Total Body sequence with Heavy weights + a barre.

Pre 2: watch MAX HR. 8lbs MAX

DR safe

Equipment:

barre/chair

5-8lb pair of dumbbells

Total Body Circuit

Pre 2: watch MAX HR. 8lbs MAX

DR safe

Equipment:

lg stability ball or stool/chair

barre

5-8lb pair of dumbbells

Total Body Circuit

Pre 2: watch MAX HR. 8lbs MAX

DR safe

Equipment:

lg stability ball or stool/chair

5-8lb pair of dumbbells

Timed Total Body Circuit. Good ol' weightlifting with a touch o' barre work.

8LB MAX

diastasis recti safe

Equipment:

2lb weights

1-5lb weights

5-8lb dumbbells

miniband

stool or chair

Targeted series: Biceps, Triceps, Pectorals, 3 Glutes, Trans Abs, Int + Ext Obliques, Multifidis + Spinae Erector.

diastasis recti safe

Equipment:

3 yoga blocks or big heavy books

1-5lb weights

opt 8lb dumbbells

Target weight resistance series for Biceps + Glutes.

8lbs max

Equipment:

1-5lb weights

5-8lb dumbbells

Targetted weight resistance circuit for the entire body.

8LBS max

diastasis recti safe

Equipment:

5-8lb dumbbells

gliders

stool or chair

Target weight resistance series for Quads + Triceps.

8LBS max 3rd

Equipment:

5-8lb dumbbells

*secondary lighter set if wanted

MODIFICATIONS/CUES GIVEN

Total Body 'Barre', Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: 8lbs max

3RD Post: slowly increase your weight

DR safe - if abdominal pressure managed properly (watch 101 Breathwork + Abdominal Engagement)

Equipment:

5-8lb dumbbell *POST 3 20lb MAX

tricep weight 8lbs max *POST 20lb MAX

barre/chair

PRE: stool/chair + LG stability ball

MODIFICATIONS/CUES GIVEN

Total Body 'Barre', Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: 8lbs max

3RD Post: slowly increase your weight

DR safe - if abdominal pressure managed properly (watch 101 Breathwork + Abdominal Engagement)

Equipment:

5-8lb dumbbell *POST 3 20lb MAX

tricep weight 8lbs max *POST 20lb MAX

barre/chair

PRE: stool/chair + LG stability ball

MODIFICATIONS/CUES GIVEN

Total Body 'Barre', Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: 8lbs max

3RD Post: slowly increase your weight

DR safe - if abdominal pressure managed properly (watch 101 Breathwork + Abdominal Engagement)

Equipment:

5-8lb dumbbell *POST 3 20lb MAX

tricep weight 8lbs max *POST 20lb MAX

barre/chair

PRE: stool/chair + LG stability ball

MODIFICATIONS/CUES GIVEN

Total Body 'Barre', Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: 8lbs max

3RD Post: slowly increase your weight

DR safe - if abdominal pressure managed properly (watch 101 Breathwork + Abdominal Engagement)

Equipment:

5-8lb dumbbell *POST 3 20lb MAX

tricep weight 8lbs max *POST 20lb MAX

barre/chair

PRE: stool/chair + LG stability ball

MODIFICATIONS/CUES GIVEN

Total Body 'Barre', Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: use a chair + 8lbs max

3RD Post: slowly increase your weight + try barre-less in last 3 weeks.

DR safe

Equipment:

5-8lb dumbbell *POST 3 20lb MAX

tricep weight 8lbs max *POST 20lb MAX

miniband

barre/chair

PRE: stool/chair + LG stability ball

MODIFICATIONS/CUES GIVEN

Total Body 'Barre', Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: use a chair + 8lbs max

3rd Post: slowly increase your weight + try barre-less in last 3 weeks.

DR safe

Equipment:

5-8lb dumbbell *POST 3 20lb MAX

tricep weight 8lbs max *POST 20lb MAX

miniband

barre/chair

PRE: stool/chair + LG stability ball

MODIFICATIONS/CUES GIVEN

Total Body 'Barre', Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: use a chair + 8lbs max

3rd Post: slowly increase your weight + try barre-less in last 3 weeks.

DR safe

Equipment:

5-8lb dumbbell *POST 3 20lb MAX

tricep weight 8lbs max *POST 20lb MAX

yoga blocks

chair/lg ball

sm pilates stability ball

barre

MODIFICATIONS/CUES GIVEN

Total Body 'Barre', Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: use a chair + 8lbs max

3rd Post: slowly increase your weight + try barre-less in last 3 weeks.

DR safe

Equipment:

5-8lb dumbbell *POST 3 20lb MAX

tricep weight 8lbs max *POST 20lb MAX

1-3lb weights

barre

MODIFICATIONS/CUES GIVEN

Total Body 'Barre', Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: use a chair + 8lbs max

3rd Post: slowly increase your weight + try barre-less in last 3 weeks.

DR safe

Equipment:

5-8lb dumbbell *POST 3 20lb MAX

tricep weight 8lbs max *POST 20lb MAX

miniband

barre/chair

PRE: stool/chair + LG stability ball

MODIFICATIONS/CUES GIVEN

Total Body 'Barre', Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: use a chair + 8lbs max

3rd Post: slowly increase your weight + try barre-less in last 3 weeks.

DR safe

Equipment:

5-8lb dumbbell *POST 3 20lb MAX

tricep weight 8lbs max *POST 20lb MAX

miniband

barre/chair

PRE: stool/chair + LG stability ball

MODIFICATIONS/CUES GIVEN

Total Body 'Barre', Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: use a chair + 8lbs max

3rd Post: slowly increase your weight + try barre-less in last 3 weeks.

DR safe

Equipment:

5-8lb dumbbell *POST 3 20lb MAX

tricep weight 8lbs max *POST 20lb MAX

yoga block

sm pilates stability ball

1-3lb weights

stool

barre/chair

MODIFICATIONS/CUES GIVEN

Total Body 'Barre', Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: use a chair + 8lbs max

3rd Post: slowly increase your weight + try barre-less in last 3 weeks.

DR safe

Equipment:

5-8lb dumbbell *POST 3 20lb MAX

tricep weight 8lbs max *POST 20lb MAX

1-3lb weights

barre

MODIFICATIONS/CUES GIVEN

Total Body 'Barre', Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: use a chair + 8lbs max

3rd Post: slowly increase your weight + try barre-less in last 3 weeks.

DR safe

Equipment:

5-8lb dumbbell *POST 3 20lb MAX

tricep weight 8lbs max *POST 20lb MAX

1-3lb weights

barre

MODIFICATIONS/CUES GIVEN

Total Body 'Barre', Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: use a chair + 8lbs max

3rd Post: slowly increase your weight + try barre-less in last 3 weeks.

DR safe

Equipment:

5-8lb dumbbell *POST 3 20lb MAX

tricep weight 8lbs max *POST 20lb MAX

1-3lb weights

barre

MODIFICATIONS/CUES GIVEN

Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: use a chair + 8lbs max

3rd Post: slowly increase your weight + try barre-less in last 3 weeks.

DR safe

Equipment:

5-8lb dumbbell *POST 3 20lb MAX

1-3lb weights

MODIFICATIONS/CUES GIVEN

Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: use a chair + 8lbs max

3rd Post: slowly increase your weight + try barre-less in last 3 weeks.

DR safe

Equipment:

5-8lb dumbbell *POST 3 20lb MAX

1-5lb weights

theraband

opt knee pad

MODIFICATIONS/CUES GIVEN

Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: use a chair + 8lbs max

3rd Post: slowly increase your weight + try barre-less in last 3 weeks.

DR safe

Equipment:

5-8lb dumbbell *POST 3 20lb MAX

1-5lb weights

opt knee pad

Made with you all in mind ; ).

PRE 2 3 + POST 2: 8lbs max

3rd Post: slowly increase your weight

DR safe

Equipment:

5-8lb dumbbell *POST 3 20lb MAX

1-5lb weights

sm pilates stability ball

opt knee pad

CUT FROM 60MIN CLASS.

MODIFICATIONS/CUES GIVEN

Total Body 'Barre'-less, Heavy + LT Resistance Work + Pilates.

2nd, 3rd Pre, 2nd Post: use a chair + 8lbs max

3rd Post: slowly increase your weight

DR safe

Equipment:

1-5lb weights

5-8lb dumbbell *20LB for POST 3

tube

Flowing total body sequences of Ballet, Contemporary + Asanas.

PRE 2 3

POST 2 3

DR safe

Equipment:

2 yoga blocks

2 bolsters

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe - watch 101 Breathwork + Abdominal Engagment first.

Equipment:

1-3lb weight

theraband

sm pilates stability ball

yoga block(s)

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.

Equipment:

1-3lb weight

miniband

barre/chair

opt knee pad/folded towel

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe - watch 101 Breathwork + Abdominal Engagment first.

Equipment:

1-3lb weight

theraband

sm pilates stability ball

yoga block(s)

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe - watch 101 Breathwork + Abdominal Engagment first.

Equipment:

1-3lb weight

minibands

yoga block(s)

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-3lb weight

minibands

glider

yoga block(s)

stool

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-3lb weight

miniband

barre/chair

opt knee pad/folded towel

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-3lb weight

2 minibands

yoga block(s)

stool

barre/chair

opt knee pad/folded towel

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-3lb weight

minibands

glider

yoga block(s)

stool

barre/chair

opt knee pad/folded towel

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-3lb weight

miniband

barre/chair

opt knee pad/folded towel

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-3lb weight

miniband

sm pilates stability ball

barre/chair

opt knee pad/folded towel

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-3lb weight

2 minibands

yoga block(s)

stool

barre/chair

opt knee pad/folded towel

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-3lb weight

2 minibands

yoga block(s)

stool

barre/chair

opt knee pad/folded towel

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-3lb weight

miniband

barre/chair

opt knee pad/folded towel

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

theraband

sm pilates stability ball

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-5lb weight

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-3lb weight

miniband

barre/chair

opt knee pad/folded towel

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-5lb weight

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-5lb weight

glider

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun mindfully accessing your full ROM

DR safe

Equipment:

1-5lb weight

miniband

opt knee pad/folded towel

barre/chair

Low Impact Total Body Barre, LT weights + pilates.

Pre 2nd, 3rd + Post 2nd: take breaks as you need

1st Post: bodyweight only for 4 weeks + then you may add the low resistance props - no weight whatsoever

3rd Post: give ‘er; have fun accessing your full ROM

DR safe

Equipment:

1-5lb weight

sm pilates stability ball

opt knee pad/folded towel

barre/chair

CUT FROM 60MIN CLASS.

MODIFICATIONS/CUES GIVEN

Total Body Barre, HIIT, LT Resistance Work + Pilates.

NO HIIT WHATSOEVER.

Hydrate: at least 4oz of water every 15 min of movement.

Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr

Pre 3rd: take many breaks to sit down for blood pressure, do not lie on your back for long amounts of time + do not plie/lunge as low

Post 2nd: take many start to push yourself; hydrate more if breastfeeding

Post 3rd: you may start incorporating the HIIT

diastasis recti safe

Equipment:

1-5lb weights

sm pilates stability ball

glider

barre or chair or broom

opt knee pad

CUT FROM 60MIN CLASS.

MODIFICATIONS/CUES GIVEN

Total Body Barre, HIIT, LT Resistance Work + Pilates.

NO HIIT WHATSOEVER.

Hydrate: at least 4oz of water every 15 min of movement.

Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr

Pre 3rd: take many breaks to sit down for blood pressure, do not lie on your back for long amounts of time + do not plie/lunge as low

Post 2nd: take many start to push yourself; hydrate more if breastfeeding

Post 3rd: you may start incorporating the HIIT

diastasis recti safe

Equipment:

1-5lb weights

sm pilates stability ball

glider

barre or chair or broom

opt knee pad

MODIFICATIONS/CUES GIVEN

Total Body Barre, HIIT, LT Resistance Work + Pilates.

NO HIIT WHATSOEVER.

Hydrate: at least 4oz of water every 15 min of movement.

Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr

Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low

Post 2nd: take many start to push yourself; hydrate more if breastfeeding

Post 3rd: you may start incorporating the HIIT;

diastasis recti safe

Equipment:

1-3lb weights

gliders

theraband

barre

MODIFICATIONS/CUES GIVEN

Total Body Barre, HIIT, LT Resistance Work + Pilates.

NO HIIT WHATSOEVER.

Hydrate: at least 4oz of water every 15 min of movement.

Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr

Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low

Post 2nd: take many start to push yourself; hydrate more if breastfeeding

Post 3rd: you may start incorporating the HIIT;

diastasis recti safe

Equipment:

1-3lb weights

gliders

sm pilates stability ball

yoga block

barre

Created for Prenatal + Post Partum birthers.

Hydrate: at least 4oz of water every 15 min of movement.

Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr

Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low

Post 2nd: take many start to push yourself; hydrate more if breastfeeding

Post 3rd: move as you wish exploring your full ROM

DR safe

Equipment:

sm pilates stability ball

1-5lb weights

gliders

barre/chair/broom

CUT FROM 60MIN CLASS.

MODIFICATIONS/CUES GIVEN

Total Body Barre, HIIT, LT Resistance Work + Pilates.

NO HIIT WHATSOEVER.

Hydrate: at least 4oz of water every 15 min of movement.

Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr

Pre 3rd: take many breaks to sit down for blood pressure, do not lie on your back for long amounts of time + do not plie/lunge as low

Post 2nd: take many start to push yourself; hydrate more if breastfeeding

Post 3rd: you may start incorporating the HIIT

diastasis recti safe

Equiptment:

1-5lb weights
sm pilates stability ball

barre or chair or broom

CUT FROM 60MIN CLASS.

MODIFICATIONS/CUES GIVEN

Total Body Barre, HIIT, LT Resistance Work + Pilates.

NO HIIT WHATSOEVER.

Hydrate: at least 4oz of water every 15 min of movement.

Pre 2nd: enjoy feeling great ; ) - take breaks as you need; watch max hr

Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low

Post 2nd: take many start to push yourself; hydrate more if breastfeeding

Post 3rd: you may start incorporating the HIIT

diastasis recti safe

Equipment:

1-5lb weights

theraband

gliders

barre or chair or broom

opt ankleweights

Flowing healing sequence for anyone who has undergone trauma: miscarriage, abortion, sexual assault, physical assault and/or emotional abuse.

Reconnect + Honour yourself.

DR safe

Equipment:

yoga belt/scarf/theraband

2 yoga blocks

LG stability ball

2 pillows/bolsters

Total body stretching sequence, including asanas + eldoa.

DR safe

Equipment:

yoga block(s)

CLOSER TO 25MIN

Pilates + Sahrmann sequences focused on lower transverse abdominals for Pre + Post.

Use a LG stability ball after 20+ weeks

diastasis recti safe

Equipment:

chair

sm pilates stability ball

LG stability ball

Total Body Barre Circuit. Combination of Barre Work + Weight Resistance.

Take breaks + hydrate often - 4oz every 15min, at least.

diastasis recti safe

Equipment:

glider

1-5lbs weights

5-8lb dumbbells

theraband

barre or chair

Total Body Barre Circuit. Combination of Barre Work + Weight Resistance.

Take many breaks + hydrate often.

8lbs max

diastasis recti safe

Equipment:

1-5lbs weights

5-8lb dumbbells

theraband

barre or chair or broom

Total Body Barre Circuit. Combination of Barre Work + Weight Resistance.

Take breaks + hydrate often.

8lbs max

diastasis recti safe

Equipment:

1-5lbs weights

5-8lb dumbbells

miniband

barre or chair or broom

MODIFICATIONS/CUES GIVEN FOR

Lower Body focus, Barre +Pilates.

Hydrate: at least 4oz of water every 15 min of movement.

Watch heartrate. 8lb max behind knee.

Pre 2nd: take breaks as you need

Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low

Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding

Post 3rd: you may start to push yourself; hydrate more if breastfeeding

diastasis recti safe: if you know how to manage abdominal pressure - watch 101 BREATHWORK + ABDOMINAL ENGAGEMENT.

Equipment:

theraband

yoga block

barre or chair or broom

MODIFICATIONS/CUES GIVEN FOR

Lower Body focus, titch o' Barre +Pilates.

Hydrate: at least 4oz of water every 15 min of movement.

Watch heartrate. 8lb max behind knee.

Pre 2nd: take breaks as you need

Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low

Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding

Post 3rd: you may start to push yourself; hydrate more if breastfeeding

diastasis recti safe: if you know how to manage abdominal pressure - watch 101 BREATHWORK + ABDOMINAL ENGAGEMENT.

Equipment:

miniband

yoga block

barre or chair or broom

MODIFICATIONS/CUES GIVEN

Total Body 'Barre', Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: 8lbs max

3RD Post: slowly increase your weight

DR safe - if abdominal pressure managed properly (watch 101 Breathwork + Abdominal Engagement)

Equipment:

5-8lb dumbbell *POST 3 20lb MAX

tricep weight 8lbs max *POST 20lb MAX

barre/chair

PRE: stool/chair + LG stability ball

MODIFICATIONS/CUES GIVEN

Total Body Barre, Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: use a chair + 8lbs max

3rd Post: slowly increase your weight + try barre-less in last 3 weeks

DR safe

Equipment:

5-8lb dumbbells *POST 3 20lb MAX

tricep weight

miniband

barre

opt knee pad

barre/chair

MODIFICATIONS/CUES GIVEN

Total Body Barre, Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: use a chair + 8lbs max

3rd Post: slowly increase your weight + try barre-less in last 3 weeks

DR safe

Equipment:

5-8lb dumbbells *POST 3 20lb MAX

tricep weight

miniband

barre

opt knee pad

barre/chair

MODIFICATIONS/CUES GIVEN

Total Body Barre, Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: use a chair + 8lbs max

3rd Post: slowly increase your weight + try barre-less in last 3 weeks.

DR safe

Equipment:

5-8lb dumbbells *POST 3 20lb MAX

tricep weight

sm pilates stability ball

barre

opt knee pad

MODIFICATIONS/CUES GIVEN

Total Body Barre, Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: use a chair + 8lbs max

3rd Post: slowly increase your weight + try barre-less in last 3 weeks.

DR safe

Equipment:

5-8lb dumbbells *POST 3 20lb MAX

tricep weight

sm pilates stability ball

barre

opt knee pad

MODIFICATIONS/CUES GIVEN

Total Body Barre, Heavy + LT Resistance Work + Pilates.

ALL PRE + POST MUST USE A CHAIR AS IT IS TOO MUCH ON THE PSOAS + HIP FLEXORS DUE TO THE RELAXIN HORMONE IN YOUR BODY.

PRE 2 3 + POST 2: use a chair + 8lbs max

3rd Post: slowly increase your weight + try barre-less in last 3 weeks.

DR safe

Equipment:

5-8lb dumbbell *POST 3 20lb MAX

sm pilates stability ball

barre

opt knee pad