Restore your Core & Pelvic Floor

1

Welcome to Restore your Core & Pelvic Floor!
- Welcome Message (5min)
- Terms of Service/Disclaimer
2

Step 1- Breathe
- Step 1 Checklist PDF
- Step 1 Lesson 1 Video (27min) (Pelvic floor, Inner core, Kegels, Breathing)
- Step 1 Lesson 2 Video (22mins) (Posture, Pelvic floor tight vs weak, Glute muscles)
- Step 1 Exercise sheet (breathing, glutes and optional posture) PDF
- Breathing Exercise Video (7min)
- Glute Strengthening Exercise Video (8min)
- Posture Exercises Video (5mins)
- Lengthen Test Video & PDF (3min)
- Pelvic Floor Stretch & Lengthen Exercise Video & PDF (4mins) (As needed)
3

Step 2- Coordinate
- Step 2 Checklist PDF
- Core Breathing Video (11min)
- Prolapse Video (9min)
- Diastasis Video (16min)
- Bear Down vs Up Video (5min)
- Step 2 Exercise Video & PDF (12min)
4

Step 3- Move
- Step 3 Checklist
- Step 3 Intro- Adding Movement Video (7min)
- Mom Belly Pooch Video (6min)
- Troubleshooting TA's Video (7min)
- Fast Flicks of Pelvic Floor Video (2min)
- What is "Normal" Postpartum Video (6min)
- Strong Urges to Pee that are Difficult to Control? Video & Bladder Diary PDF (10min)
- Pain with Intercourse Video (5min)
- Step 3 Exercise Video (9 mins) & PDF
- Step 3 BONUS Optional Workout (13min)
- References
5

Step 4- Add Impact
- Step 4 Checklist
- Step 4 Intro & Kegel Balls Video (2min)
- I Just Pee'd- Why am I Still Leaking?? Video (4min)
- Vaginal Fart Video (2min)
- Why is my Leaking Worse Before my Cycle? Or as I Age? Video (4min)
- Funny Video Challenge (1min)
- Step 4 Exercise Video & Exercise PDF (9min)
- Step 4 BONUS Optional Exercise Video (16min)
- Step 4 References
6

Step 5- Form
- Step 5 Checklist
- Step 5 Intro to Form Video (7min)
- Running without Leaking or Heaviness Video (14min)
- Step 5 Exercise Video & PDF (8min)
- Return to Running Tests Video (6min)
7

Step 6- Big Impact
- Step 6 Big Impact Video