Core & Floor Restore

Outcomes

• Strengthen pelvic floor function
• Improve deep core stability
• Support postpartum recovery
• Build safe movement habits

What's included?

• Guided Rehabilitation Modules

  An 8 week step by step video program (theory and exercise videos), with 4.5 hours of guided content, to strengthen your core & pelvic floor

• Bonus Content

  Hundreds of hours of bonus classes - think lengthening, breathwork and connection

• Educational Content

  30+ theory-based videos to guide and build foundation

• Modifications for every level

  Each exercise is broken down in its own video to explain how to choose the progression that’s right for you!

Courses

Core & Floor Pregnancy

18 sections • 113 lessons

View curriculum

Welcome

1.Welcome

Module One - Tips and Support for Daily Functioning

1.Welcome

2.Understanding Posture (12 minutes)

3.Daily Postural Support

4.Weeing, Pooing and Farting (11 minutes)

5.The OOO CHA Technique (9 minutes)

6.Extra Tips and Tricks to Support Weeing and Pooing (5 minutes)

7.Sneezing and Coughing Support (4 minutes)

8.Support with vomiting

9.Pain and Tension Support- Hip and Bum Release (5 minutes)

10.Pain and Tension Support - Hip Squeeze and Sacral Release

Module Two - Understanding and Connecting to your Breath

1.Module Two - Introduction

2.Technique - The Diaphragmatic Breath (6 minutes)

3.Exercise Video One - Side Lying Breathing (11 minutes)

4.Exercise Video Two - Opening The Ribs and Upper Back (14 minutes)

5.Exercise Video Three - Back Release and All Fours Breathing (9 minutes)

6.Exercise Video Four - Strengthening in All Fours (12 minutes)

7.Exercise Video Five - Sitting, Squatting and Standing (19 minutes)

8.Exercise Video Six - Balloon Breathing (6 minutes)

Module Three - Working With Your Body

1.Theory - Understanding your core

2.Theory - Understanding your pelvic floor (18 minutes)

3.Tip - Pelvic Floor Practitioner Green Flags

4.Understanding Diastasis Recti, Hernias and Prolapse

5.Understanding Pressure (6 minutes)

6.Understanding Tension (7 minutes)

7.Technique - Lift and Wrap (9 minutes)

8.Support - Functional Movement (7 minutes)

9.Safe vs Unsafe Exercises

Module Four - Breath + Activation Exercises

1.Exercise Video One - Side Lying Activations (15 minutes)

2.Exercise Video Two - Side Lying and All Fours Activation (18 minutes)

3.Exercise Video Three - All Fours Progression (25 minutes)

4.Exercise Video Four - Seated Core (11 minutes)

5.Technique - Standing Posture (16 minutes)

6.Exercise Video Five - Standing Activation (10 minutes)

Module Five - Upper Body Strengthening Sessions

1.Upper Body Strength Session - Mild (14 minutes)

2.Upper Body Strength Session - Moderate (18 minutes)

3.Upper Body Strength Session - Spicy (20 minutes)

Module Five - Lower Body Strengthening Sessions

1.Lower Body Strength Session - Mild (16 minutes)

2.Lower Body Strength Session - Moderate (20 minutes)

3.Lower Body Strength Session - Spicy (27 minutes)

Module Five - Full Body Strengthening Sessions

1.Full Body Strength Session - Mild (16 minutes)

2.Full Body Strength Session - Moderate (22 minutes)

3.Full Body Strength Session - Spicy (21 minutes)

Module Five - Core Strengthening Sessions

1.Core Strength Session - Mild (19 minutes)

2.Core Strength Session - Moderate (17 minutes)

3.Core Strength Session - Spicy (21 minutes)

Module Five - Postural Strengthening Sessions

1.Postural Strength Session - Mild (19 minutes)

2.Postural Strength Session - Moderate (16 minutes)

3.Postural Strength Session - Spicy (15 minutes)

Module Five - Sweat it Out Cardio Sessions!

1.The CBF Cardio Session (18 minutes)

2.The Full Power Cardio Session (16 minutes)

Module Six - Common Pregnancy Discomforts (Education & Exercise)

1.Neck, Upper Back and Intercostal Pain (23 minutes)

2.Lower Back Pain (23 minutes)

3.Evening Jaw Release (7 minutes)

4.Hip and Bum Release (5 minutes)

5.Heart Burn and Shortness of Breath (6 minutes)

6.Constipation (6 minutes)

7.Pelvic Girdle Pain (20 minutes)

Labour and Birth Prep

1.Labour Prep - Spicy! (24 minutes)

2.Labour Prep - Extra Spicy! (20 minutes)

3.300 squats a day helps baby to find it's way! (9 minutes)

4.The Pelvis Opener (11 minutes)

5.Nervous System Training (22 minutes)

6.Your Early Labour Bestie (18 minutes)

Bonus - Pregnancy Strengthen with Nat (25 minute workouts)

1.Leg burn and loop band

2.Full body strengthen - move/hold/breathe

3.A slow paced mat workout

4.Upper focus & functional movement

5.Postural focus strength/stretch

6.Core/glute stability

7.Wall & weights

8.Long band, rib mobility & a sprinkle of cardio

9.Floor to standing full body

10.Wall sits and lower body work

11.Pelvis and core control

12.Mat-based upper body focused

13.Reps/pulses lower body into upper body

14.Pregnancy Strengthen

15.Loading glutes to ease groin/pubic pain

16.Core focus in pregnancy

17.glute warm up - upper body strength

18.high reps, more intensity

19.Seated class + kickback and calf raise

20.Pregnancy Strengthen

21.Stability in standing & kneeling

22.Strength -> floor work

23.lower body and side planks

24.25 minute movement session

25.Pelvis focus - chair and block

26.Full body & wall sits

27.Leg burn and loop band

Bonus - Pregnancy Strengthen with Alice

Bonus - Pregnancy Nourishment with Julia

1.Pregnancy Nourishment - Full Body Chair Stretch & Glute Wake Up

2.Pregnancy Nourishment - Chair Class for Pelvic Pain

3.Pregnancy Nourishment - Glute Wake-up & Juicy Spirals

4.Pregnancy Nourishment - Glute Wake Up & Release

5.Pregnancy Nourishment - Juicy Hips & Lower Back

6.Pregnancy Nourishment - Foam Roller Fun

7.Pregnancy Nourishment - Nourish & Spice

8.Pregnancy Nourishment - Full Body Love

9.Pregnancy Nourishment - Hips, Pelvis & Spine (Chair Class)

10.Pregnancy Nourishment - Lower Back, Shoulders & Hips

11.Pregnancy Nourishment - Lower Belly, Hips, Shoulders & Sleep Set-up

12.Pregnancy Nourishment - Massage Balls + Hips and Spine

13.Pregnancy Nourishment - Hip Flexors & Upper Back

14.Pregnancy Nourishment - Round Ligament Love

15.Pregnancy Nourishment - Pelvic Floor Love Fest

16.Pregnancy Nourishment - Side Body + Baby Positioning

17.Pregnancy Nourishment - Pelvic Pain

18.Pregnancy Nourishment - Pelvic Mobility & Wrist Strength

19.Pregnancy Nourishment - Hips & Back

20.Pregnancy Nourishment - Neck, Shoulders & Hips

21.Pregnancy Nourishment - Grounded Spine & Hips

22.Pregnancy Nourishment - Swishing and Circling

Bonus - Pregnancy Strengthen with B

Bonus - Pubic Symphysis Pain Specific Workouts with B

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Core & Floor Strengthen

13 sections • 103 lessons

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Welcome + Programs

1.Welcome Video And Weekly Programs

Cardio

1.5-Minute Cardio

2.9-Minute Cardio

3.12-Minute Cardio

4.Cardio Sesh

5.CardiOyeah!

6.Fundio!

7.Pump It Up!

8.Sweat It Out!

Full Body

1.Full Body

2.Full Body (2)

3.Full Body (3)

4.Full Body (4)

5.Full Body (5)

6.Work All Of It Baby!

7.Pulse It Out!

8.Work, Work, Work!

Upper Body

1.Express Arms

2.15-Minute Arm Sesh

3.Arms, Arms, Arms

4.Arm And Back Strengthen

5.Toned Arms

6.Des And Troy - Together They Destroy!

7.Upper Back Attack

8.Armed And Dangerous

Lower Body

1.Bum Burner

2.Legs On Fire

3.Express Legs

4.Get Banded

5.Lower Body Sesh

6.Lean Luscious Legs

7.Side Booty

8.Chair Sesh

Core Specific

1.Easy Core

2.Standing Core

3.Straight To The Core

4.7-Minute Core

5.Core Me Baby!

6.Hard Core!

7.Plank It Out

8.Core Opposites

Restorative Moves

1.Restorative Sesh

2.Restorative Sesh (2)

3.Restorative Sesh (3)

4.Restore More

5.Restore And Strengthen

6.Rewind And Reconnect

7.Ball Restore

8.Restore And Rebuild

Stretch Sessions

1.Stretch Sesh

2.Stretch Sesh (2)

3.Stretch And Roll

4.Stretch It Out

5.Upper Body Stretch Sesh

6.Roll Out The Creases

7.All The Good Things

8.Rock And Roll

Exercise Library

1.Bear Holds

2.Belly Flies

3.Burpees

4.Clams

5.Dead Bugs

6.Donkey Kicks

7.Fire Hydrants

8.Glute Bridges

9.Head Lifts

10.Heel Slides

11.Heel Taps

12.Knees In

13.Knees Out

14.Leaning Towers

15.Leg Lifts

16.Lunges

17.Opposite Arm Leg Extensions

18.Pelvic Tilt

19.Plank Exercises

20.Push Ups

21.Side Planks

22.Sit Backs

23.Squat

24.Surrenders And Single Leg Squats

25.Swimming

26.BONUS: Foam Rolling Session

27.BONUS: Self Massage With A Tennis Or Spikey Ball

28.BONUS: Strengthening Your Diaphragm

I'm Struggling

1.Introduction

2.Health Professionals

3.Prolapse

4.Diaphragmatic Strengthening

5.Pelvic Floor Lengthening

6.Birth Trauma

7.Scar Massage

Pelvic Floor Lengthening : Theory

1.Hypertonic Pelvic Floor

Pelvic Floor Lengthening : Exercise Videos

1.Pelvic Floor Lengthening

2.Box Breathing

3.Letting It All Go

4.Postpartum Release

5.Hip, Back And Bum Release

6.The Juiciest Lengthening Session That Ever Did Exist

7.From The Feet Up

Pelvic Floor Assessment

1.Introduction

2.Part 1 - Lying Down

3.Part 2 - Sitting And Standing

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Core & Floor Men

28 sections • 115 lessons

View curriculum

Welcome

1.Welcome Video

2.Welcome Survey

3.Photos

Module 1

1.Welcome to Module 1

Module 1: Theory

1.Understanding Your Core

2.Diastasis Recti Explained

3.Diastasis recti self-check

4.Understanding Your Pelvic Floor

5.Pelvic Floor self-check

6.Finding Neutral Pelvis

7.The Diaphragmatic Breath

8.Lift and Wrap

9.How to Use the Exercise Videos

10.What Exercises Are Safe?

Module 1: Exercise Videos

1.Exercise Video 1

2.Exercise Video 2

3.Exercise Video 3

4.Journal

Module 2

1.Welcome to Module 2

Module 2: Theory

1.Pooing

2.Postural Assessment and Exercises

3.Postural self-check

4.Functional Movement

5.Heel Slides

6.Knees In

7.Knees Out

Module 2: Exercise Videos

1.Exercise Video 1

2.Exercise Video 2

3.Exercise Video 3

4.Journal

Module 3

1.Welcome to Module 3

Module 3: Theory

1.Muscle Lengthening

2.Lift, Wrap and Hold

3.Pelvic Tilt

4.Sit Backs

5.Glute Bridges

Module 3: Exercise Videos

1.Exercise Video 1

2.Exercise Video 2

3.Exercise Video 3

4.Journal

Module 4

1.Welcome to Module 4

Module 4: Theory

1.Head Lifts

2.Opposite Arm Leg Extensions

3.Swimming

4.Clams

Module 4: Exercise Videos

1.Exercise Video 1

2.Exercise Video 2

3.Exercise Video 3

4.Journal

Module 5

1.Welcome to Module 5

Module 5: Theory

1.Leg Lifts

2.Squat

3.Side Planks

4.Surrenders and Single Leg Squats

Module 5: Exercise Videos

1.Exercise Lesson 1

2.Exercise Video 2

3.Exercise Video 3

4.Journal

Module 6

1.Welcome to Module 6

Module 6: Theory

1.Donkey Kicks

2.Fire Hydrants

Module 6: Exercise Videos

1.Exercise Video 1

2.Exercise Video 2

3.Exercise Video 3

4.Journal

Module 7

1.Welcome to Module 7

Module 7: Theory

1.Heel Taps

2.Leaning Towers

3.Bear Holds

Module 7: Exercise Videos

1.Exercise Video 1

2.Exercise Video 2

3.Exercise Video 3

4.Journal

Module 8

1.Welcome to Module 8

Module 8: Theory

1.Dead Bugs

2.Belly Flies

Module 8: Exercise Videos

1.Exercise Video 1

2.Exercise Video 2

3.Exercise Video 3

4.Journal

The End

1.The End

2.Survey

3.Pelvic Floor self-check

4.Diastasis Recti self-check

5.Postural self-check

6.Photos

Exercise Library

1.Bear Holds

2.Belly Flies

3.Clams

4.Dead Bugs

5.Donkey Kicks

6.Fire Hydrants

7.Glute Bridges

8.Head Lifts

9.Heel Slides

10.Heel Taps

11.Knees In

12.Knees Out

13.Leaning Towers

14.Leg Lifts

15.Opposite Arm Leg Extensions

16.Pelvic Tilt

17.Side Planks

18.Sit Backs

19.Squat

20.Surrenders and Single Leg Squats

21.Swimming

22.Bonus: Foam Rolling Session

23.Bonus: Self Massage With a Tennis or Spikey Ball

24.Bonus: Strengthening Your Diaphragm

I'm Struggling

1.Introduction

2.Health Professionals

3.Prolapse

4.Diaphragmatic Strengthening

5.Pelvic Floor Lengthening

See all sections

Who is this for?

• Postpartum women
• Women addressing pelvic health concerns
• Individuals seeking women's health guidance