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Postpartum Connect: Foundations
Liability Statement
Liability Statement
Welcome!
How to Use this Course (1:52)
Quick Tour (3:52)
Equipment List for Strength Foundations
Pregnant or Newly Postpartum? Week 1-3 PP Start Here!
4th Trimester Essentials (39:45)
Introduction to Your Core Breath
Getting Up From Sitting With Baby in Your Arms (1:28)
Getting out of bed or up from laying down (1:41)
Getting Baby Out of a Crib or Car Seat (1:37)
Pooping Postpartum (2:43)
Getting up from the floor with Baby (2:12)
Feeding Posture (2:20)
Week 1 PP Pelvic Floor and Core Rehab
Week 2 PP Pelvic Floor and Core Rehab
Week 3 PP Pelvic Floor and Core Rehab
Before You Start Working Out... Start Here First
How to Be Your Own Trainer (3:33)
The 6 Week Myth (7:21)
"Listen to Your Body" (7:13)
What is Your Deep Core? (20:10)
Finding Neutral Posture
Building a Fitness Foundation (3:22)
When to Progress and Regress? (4:44)
Rate of Perceived Exertion: How Do I Know When to Add Weight or Work Harder (2:43)
Optimizing Mindset (8:37)
Self-Assessment: You have to know where to you are to know where you are going!
Pelvic Floor Self-Assessment (15:15)
Abdominal Separation Self-Assessment (14:03)
Breathing Self-Assessment (3:42)
Functional Movement Self-Assessment (4:09)
Learn how to connect with your core (Follow in order) Before Core Connections or Strength Foundations
Introduction to Your Core Breath (Written PDF)
Step 1 Core Connection Breathing
Step 2 Core Connection Pelvic Floor
Step 3 Core Connection Deep Abdominals (transverse abdominis)
Example Core Connection Video with Client (5:49)
Core Connection Essentials - Using the Core Connection Workouts
3 Breathing Strategies for Heavier Lifting
What is domming and coning? (3:25)
4-5 weeks post-vaginal delivery, or 6-8 weeks post-c-section - Start Moving Here!
Week 1 Core Connection
Week 2 Core Connection
Core Connection Video Library (6:03)
Postpartum Connect Strength Foundations (at least 6 weeks PP and completed 2 weeks of basic core connections)
Week 1 - Core Coordination with Basic Movement
Week 2 - Glute Connection
Week 3 - Connection in Rotation
Week 4 - Connection to Pushing
Week 5 - Connection to Pulling
Week 6 - Connection Overheard
Week 7 - Connection to Planking
Week 8 - Connection into Flexion
Week 9 - Connection to Prepare to Jump
Week 10 - Connection to Prepare to Run
Bonus! Advanced Core Connection Workout Snacks: Five 10 minute core workouts
Advanced Core Connections 1
Advanced Core Connections 2
Advanced Core Connections 3
Advanced Core Connections 4
Advanced Core Connections 5
Bonus! New Momma Mobility
Full Body Mobility (12:13)
Upper Back, Chest, and Wrist Mobility (10:29)
Hip, Low Back and Pelvic Floor Mobility (14:01)
!! Bonus !! Expert Interviews and Resources
Postpartum Connect Facebook Group
Hormones, Nutrition and 3D movement to Postpartum Diastasis Recti (Amy Slater, 2x twin mom)
Recovering from Birth Injury and Pelvic Organ Prolapse (Kimberley Johnson @wildmatrescence)
Perinatal Mental Health, Medication Q+A, Mood Disorders and Finding Resources
Initiating Breastfeeding with Lactation Consultant Courtney Stallworth
When to Progress and Regress?
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