Postpartum: FOCUS

Postpartum: Focus is an advanced program to help you build on your postpartum foundation with tracks specifically for: healing diastasis, overcoming lower back pain, prolapse and alleviating neck and shoulder pain.

Just Postpartum: FOCUS $99 Included in M.A.M.A. Membership $14.99

Course curriculum

1. Welcome & How It Works! (3 min)
2. Tips & Equipment To Set Up Your Home Practice Area
1. Mental Clarity for Take-off (30 min)
2. Your Diastasis (6 min)
3. Take the Quiz (5 min)
1. Diastasis Track
2. Upper Back + Neck Pain Track
3. Prolapse Track
4. Back to Running Track
1. 🚦 An Important Note 🚦
1. 🛑 Form Check: Canister + APT Breath
2. 🛑 Form Check: Hip Hinge / Deadlift
3. 🛑 Form Check: Yoga Sun Salutation
4. 🛑 Form Check: Canister + APT Breath (with straw and balloon)
5. 🛑 Form Check: Core Bracing w/ Added Weight Overhead Pulls
6. 🛑 Form Check: Plank Progression
7. 🛑 Form Check: Squat to Overhead Press
8. 🛑 Form Check: Side Plank
9. 🛑 Form Check: Squat to Jump
10. 🛑 Form Check: Posture / Hip Hinge / Squat
11. 🛑 Form Check: Core Rotation / Twisting
1. Mobility // Thoracic Spine & Upper Back (22:58)
2. Mobility // Hip Flexor Release (17:07)
3. Mobility // Hips - Internal Rotation (18:31)
4. Mobility // Hips - External Rotation (11:42)
5. Mobility // Shoulders (18:54)
6. Mobility // Calves & Feet (16:45)
1. Pelvic Floor Downtraining (13:52)
2. Pelvic Floor Strengthening (8:52)
3. The Pelvic Smash (8:00)
1. Strength: Core // Workout A (14:39)
2. Strength: Core // APT Deep Lower Core Engagement (5:56) + (6:47)
3. Strength: Core // Workout B (16:15)
4. Strength: Core // Workout C (18:56)
5. Strength: Core // Workout D (29:56)
6. Strength: Core // Workout E (17 min)
7. Strength: Core // Workout F (15 min)
8. Strength: Core // Workout G (core with balloon) (9 min)
9. Strength: Core // Workout H (15 min)
10. Strength: Core // Workout I (20 min)
1. Strength: Glutes & Hamstrings // Workout A (11:37)
2. Strength: Glutes & Hamstrings // Workout B - External Rotation (16:39)
3. Strength: Glutes & Hamstrings // Workout C - Internal Rotation (14:22)
4. Strength: Glutes & Hamstrings // Workout D (17:05)
5. Strength: Glutes & Hips // Workout E (19:33)
6. Strength: Glutes & Hips // Workout F (8 min)
7. Strength: Glutes & Hips // Workout G (14 min)
8. Strength: Glutes & Hips // Workout H (13 min)
9. Strength: Glutes & Hips // Workout I (27 min)
10. Strength: Glutes & Hips // Workout J *NO equipment* (21 min)
1. Strength: Upper Body // Workout A (23:31)
2. Strength: Upper Body // Workout B (16:16)
3. Strength: Upper Body // Workout C (11:13)
4. Strength: Upper Body // Workout D (8 min)
5. Strength: Upper Body // Workout E (18 min)
1. Strength // Balance & Multiplanar - Foot Strength & Balance Training Workout A (14:33)
2. Strength // Balance & Multi-Planar - Workout B (21 min)
3. Strength // Balance & Multi-Planar Workout C (11 min)
4. Strength // Balance & Multi-Planar Workout D (14 min)
5. Strength // Balance & Multi-Planar Workout E (17 min)
6. Strength // Balance & Multi-Planar Workout F (14 min)
1. Strength: Full Body // Workout A (21 min)
2. Strength: Full Body // Workout B (28 min)
3. Strength: Full Body // Workout C (28 min)
4. Strength: Full Body // Workout D (25 min)
1. Yoga // Side Body Expansion & Balance (30 min)
2. Yoga // Hips, Pelvic Floor & Adductors (29 min)
3. Yoga // Well-Rounded Flow (29min)
4. Yoga // Full Body Practice (37min)
5. Yoga // Single Leg Stability & Strength (31 min)
6. Yoga // Supple Spine, Vibrant Mama (35 min)
7. Yoga // Upper Body Twist, Stretch and Strengthen (30 min)
8. Yoga // Flow & Let Go with Seated Hip Releases (22 min)
9. Yoga // [Screen-free Practice!] Deepen Your Inward Listening Through Movement (33 min)
10. Yoga // Evening Wind-down Floor Practice (33 Minutes)
11. Ashtanga Yoga // Sun Salutation A & Tutorial (15 min)
12. Ashtanga Yoga // Surya A & B (16 min)
13. Ashtanga Yoga // Surya A, B & Standing Postures (25 min)
14. Ashtanga Yoga // Surya A & B, Standing Postures and Twists (39 min)
15. Ashtanga Yoga // Surya A, B, & Seated Postures Practice (25 min)
16. Ashtanga Yoga // Primary Series (51 min)
17. Ashtanga Yoga // Primary Series 2 (1h5m)
18. Flow & Let Go Series // Video 1 (28 min)
19. Flow & Let Go Series // Video 2 (26 min)
1. Strength for Speed A // Part 1 (11 min) & Part 2 (16 min)
2. Plyometrics for Speed A // (10 min)
3. Plyometrics for Speed B // (12 min)
1. HIIT // Workout A: Glutes + Deep Core (28m45s)
2. HIIT // Workout B: Core + Hips (No Equipment & No Jumping!) (24m32s)
3. HIIT // Workout C: Short 'n Sweet Cardio (16m36s)
4. HIIT // Workout D: Full Body Cardio (22m10s)
1. Pre-Run WARMUP (3:45)
2. Post-Run COOLDOWN (5:00)
1. Myofascial Release // Thoracic Spine (7:46)
2. Myofascial Release // Hips (8:28)
3. Myofascial Release // Chest & Neck (8:19)
4. Myofascial Release // Feet & Calves (18:45)
1. 🧘🏽 MEDITATION: Return To Wholeness (9min)
2. 🧘🏽 MEDITATION: Cultivating the Peaceful Feeling of Balance (7min)
3. 🧘🏽 MEDITATION: Cultivating Positivity & Love Within (18min)
4. 🧘🏽 MEDITATION: Connecting to Your Strength & Resilience (7 min)
5. 🧘🏽 MEDITATION: Pelvic Floor Release (14min)
6. 🧘🏽 MEDITATION: Opening to Support & Community (6 min)
7. 🧘🏽 MEDITATION: Meaning and Purpose in Motherhood (09:30)
1. 💡LEARN: Considerations for C-Section Mamas
2. 💡LEARN: Considerations for Vaginal Birth Mamas
3. 💡LEARN: All About Your Pelvic Floor: How to find it & how to engage it (CORRECTLY!) (17min total)
4. 💡LEARN: All About the Abdominal Canister (7m45s)
5. 💡LEARN: How-To: Abdominal Canister Break-down (8m06s)
1. 💡 LEARN: Essential Lifestyle Tweaks (8min)
2. 💡LEARN: The 23 Most Asked Questions About Diastasis Recti (23:30)
3. 💡LEARN: What is Bracing + Tips for Engagement (2m39s)
4. 💡LEARN: How to Know You're Doing Core Work Correctly (4:09)
5. 💡LEARN: Planning Workouts into Your Life

About this course

$99.00
114 lessons
0 hours of video content

Postpartum: FOCUS

Course curriculum

Welcome! Prepare for the Journey

Starting Line Assessments

CHOOSE YOUR TRACK

⬇️ WORKOUT LIBRARY

Form Checks

Mobility

Pelvic Floor

Strength // Core

Strength // Glutes & Hips

Strength // Upper Body

Strength // Balance & Multiplanar

Strength // Full Body

Flexibility & Yoga

Increase Your Speed

HIIT Workouts

Pre-Run WARMUP + Post-Run COOLDOWN

Myofascial Release

Meditations

BONUS: Cool Things About Your Body That Will Help You Succeed

BONUS: Tips for Everyday Life

About this course