Course curriculum

  • 1

    Introduction

    • Introduction

    • What to Expect and How This Works

    • Workout Checklist

    • Programme Outline

  • 2

    Pelvic Floor Ninja Skills

    • How to Kegel - video, text and PDF

    • Top 10 toilet habits

    • What to do if you have a tight pelvic floor

    • Prolapse and You

    • Managing Intra Abdominal Pressure

    • How to Lift, Carry and Push with a POP or Leaking

    • When to see extra help & extra resources for you

    • What to do if you have a tight pelvic floor PDF

    • When to seek extra help PDF

  • 3

    Banish Leaking Meditations

    • Your Reactivity Toolbox

    • Body Scan

    • 5 Senses Meditation

    • Soften Soothe Allow

    • Urge Surfing

  • 4

    Breathing

    • Breathing Part 1 - Principles

    • Breathing Part 2 - Exercises

    • Foundation - Week 1 - Breathing Pilates session

    • Foundation - Week 1 - Mini Glute circuit

    • Breathing 101 PDF

    • FDN - Week 1 - Mini Glute 1

  • 5

    Mindset - Open

    • How to be open to newness

  • 6

    Alignment

    • Alignment 101

    • FDN Wk 2 Alignment workout only

    • Foundation - Week 2 - Pilates

    • Foundation - Week 2 - Mini Glute circuit

    • FDN - Week 2 - Alignment Workout

    • FDN - Week 2 - Mini Glute Circuit

  • 7

    Co-ordination of PF, Lower Abs & Glutes

    • FDN Wk 3 PF Low Abs co contract intro

    • FDN Wk 3 PF Low Abs co contract exercises only

    • Foundation - Week 3 - Pilates Session

    • Foundation - Week 3 - Mini Glute circuit

    • FDN - Week 3 - PF:Abs:Glutes - Workout

    • FDN - Week 3 - Mini Glute Circuit

  • 8

    Mindset - Aware

    • How awareness of the present moment helps us to live fully

  • 9

    Glutes

    • FDN Wk 4 Glutes intro

    • FDN Wk 4 Glutes exercises

    • Foundation - Week 4 - Pilates

    • Foundation - Week 4 - Mini Glute circuit

    • FDN - Week 4 - Glutes Workout

    • FDN - Week 4 - Mini Glute Circuit 4

    • Feet Workout

    • Feet Workout PDF

  • 10

    Shoulders

    • FDN Wk 5 Shoulders intro

    • FDN Wk 5 Shoulders exercises

    • Foundation - Week 5 - Pilates

    • Foundation - Week 5 - Mini Glute circuit

    • FDN - Week 5 - Shoulders Workout

    • FDN - Week 5 - Mini Glute Circuit 5

  • 11

    Mindset - Active

    • Taking Values-based Action

  • 12

    Putting it all Together

    • FDN Wk 6 intro

    • FDN Wk 6 exercises

    • Foundation - Week 6 - Pilates

    • Foundation - Week 6 - Mini Glute Circuit

    • FDN - Week 6 - Putting It All Together Workout

    • FDN - Week 6 - Mini Glute Circuit 6

  • 13

    Build - Week 1

    • Build - Week 1 - Workout

    • Build - Week 1 - Pilates

    • Build - Week 1 - Mini Glute Circuit

    • BUILD - Wk 1 - Workout

    • BUILD - Wk 1 - Mini Glute Circuit 7

  • 14

    Mindset - Habits

    • 4 Habit lessons for life-long change

  • 15

    Build - Week 2

    • Build - Week 2 - Workout

    • Build - Week 2 - Pilates

    • Build - Week 2 - Mini Glute circuit

    • BUILD - Wk 2 - Workout 2

    • BUILD - Wk 2 - Mini Glute Circuit 8

  • 16

    Build - Week 3

    • Build - Week 3 - Workout

    • Build - Week 3 - Pilates

    • Build - Week 3 - Mini Glute circuit

    • BUILD - Wk 3 - Workout

    • BUILD - Wk 3 - Mini Glute Circuit 9

  • 17

    Mindset - Control Strategies

    • Control Strategies & How to Manage Them

  • 18

    Build - Week 4

    • Build - Week 4 - Workout

    • Build - Week 4 - Pilates

    • Build - Week 4 - Mini Glute circuit

    • BUILD - Wk 4 - Workout

    • BUILD - Wk 4 - Mini Glute Circuit 10

  • 19

    Build - Week 5

    • Build - Week 5 - Workout

    • Build - Week 5 - Pilates

    • Build - Week 5 - Mini Glute circuit

    • BUILD - Wk 5 - Workout

    • BUILD - Wk 5 - Mini Glute Circuit 11

  • 20

    Mindset - Self- Compassion

    • Self compassion

  • 21

    Build - Week 6

    • Build - Week 6 - Workout

    • Build - Week 6 - Pilates session

    • Build - Week 6 - Mini Glute circuit

    • BUILD - Wk 6 - Workout

    • BUILD - Wk 6 - Mini Glute Circuit 12

  • 22

    Mobility Sessions

    • Shoulders and Hips mobility

    • CARs session

    • FLowing Garuda Pilates class

    • Full Body juicy stretch

    • Yoga Flow

    • Spine and Hip Mobility

    • Upper Back Mobility

    • Standing Full Leg Mobility

  • 23

    Bonus Section

    • Midback rotation bonus

    • Bonus - Scapula Glides mini movement

    • Bonus - Side Lying Breathing

    • Bonus - Chin Tuck Head Lift

    • Bonus - Y Moves

    • Bonus - Mid back stretch

    • Bonus - Foam Roller stretches

    • Bonus - 90/90 Breathing

    • Bonus - deadlift/hip hinge

    • Bonus - Iliacus Pullbacks

  • 24

    Expert Interviews and Q&As

    • Menopause webinar Dr Olivia Hum

    • Sleep Essentials from Dr Guy Meadows ( The Sleep School )