Course Schedule
Week One
Coaching Call: Core Assessments
We’ll dive deep into the diaphragm, pelvic floor and TvA and look at how well you can connect and mobilise each of these muscles. This will give you a nice idea of where YOUR starting point is.
Class: Core Connection Workshop
Once we’ve assessed, we’ll run through ways to enhance your connection to each of the muscles, and talk about how we co-ordinate them as a team. I’ll set you some exercises to practice throughout the rest of the week too.
Class : Gentle Mobility
Moving on from the gentle stretch in the pre-course materials, we’ll dive a little deeper into mobility, looking at how we can improve our ability to actively move our joints through a range of motion. We’ll use tools like self myofascial release (SMR) and proprioceptive neuromuscular facilitation (PNF) – so a small trigger point ball and a foam roller may be useful.
Coaching Call 2: Getting Started with Functional Movement
Here we talk about how to approach the functional strength classes, in terms of mindset and strategies to make movements work for you.
Class 2: Strength 1
A live physio workshop usually takes place in Week One…time and date TBC.
Week Two
Coaching Call 3 : Spotlight on the Upper Body
We’ll dive deep into the diaphragm, pelvic floor and TvA and look at how well you can connect and mobilise each of these muscles. This will give you a nice idea of where YOUR starting point is.
Class : Upper Body Release + Mobility
Class : Core 1
Coaching Call 4: Upper Body Muscles and Movements
Looking specifically at some of the upper-body focused functional movements – including push, pull, carry and rotate. We’ll look at whether you’re restricted in any of these movement patterns, find ways to help you start unlocking them, and talk through some common technique cues to help you get the most from these movements.
Class: Strength 2
A live nutrition workshop usually takes place in Week Two…time and date TBC.
Week Five
Week Six
Coaching Call 11: Return to Running Guidelines
A HOT topic! And worth a listen if you’re looking to get back into running or not – because preparing the body for impact is like the final layer of up-training, especially for the pelvic floor. Being about to pass the various tests we apply to decide whether someone is ready to run again is a good place to be. Even if you have no intention of running (apart from after a wayward toddler in the future).
Class: Accessory Strength 3
Class: Core 5
Coaching Call 12: Course Wrap Up
A final chance to check in, ask any questions and I’ll give you my top tips for moving forwards once you’ve completed the Course. Plus an invitation to join my Level UP Studio Classes.
Class: Strength 6
Coaching Call 5 : Spotlight on the Lower Body
So a lot of mums can get a bit stuck in their training. We get drawn into ‘postnatal’ training for a reason, but at some point we need to progress. Here we’ll discuss how we know when we’re ready to progress, OR when you might actually need to think about modifying. A lot of what we’re doing in these foundational stages is building our CAPACITY for challenge, but there are so many factors that may affect our capacity even months or years down the line. Understanding how to meet your body where it's at on any one day is valuable stuff.
Class: Accessory Strength 2
Class: Core 4
Coaching Call 10: Setting Goals, Training Efficiently
Hopefully with a renewed understanding of what ‘consistency’ looks like, we can begin to look ahead to what it is we want to achieve through movement, and how we can train EFFICIENTLY, to make the most of the limited time we have to move and do the things we love! Actually working through what your goals are, making them realistic and specific can help us avoid any sense of failure as we progress beyond the Course.
Class: Strength 5
After the Course
You’ll receive an eight-week strength workout plan to follow in your own time
Two monthly
Instalments of £130
Pay in full with one
Payment of £250
Week Three
Coaching Call 5 : Spotlight on the Lower Body
As we did in week two, again we’ll be looking at exploring how postural habits (specifically those around the hips and pelvis) may be restricting our movements and potentially contributing to aches, pains and niggles. We’ll start to bring some awareness to where the body is in space, think about simple tweaks to help the body feel better throughout the day, and identify things that YOU can be working on to improve how you’re holding yourself and reach positions that will improve your movements in class.
Class: Lower Body Release + Mobility
Class : Core 2
Coaching Call 6: Lower Body Muscles and Movements
Looking specifically at some of the the squat, hinge and lunge, we’ll explore whether you’re restricted in any of these movement patterns, find ways to help you start unlocking them, and talk through some common technique cues to help you get the most from these movements.
Class: Strength 3
Week Four
Coaching Call 7: Local Stabilisers and Global Movers
In week four we move into two strength workouts a week – one will be dedicated to bigger compound movements, while the other will be more focused on stability muscles. In this coaching call we explore the difference and how we can improve our compound moves by working on our stability.
Class : Stability + Strength 1
Class: Core 3
Coaching Call 8: The Internal Environment.
One of my favourite calls, because it is powerful stuff. Us mums need to give ourself more credit. All too often we are trying to ‘do it all’ with little recognition of just how hard we’re already working. We talk about how the external landscape has changed – whether this is your first or your fourth baby – and how we can nourish and support our nervous system through all the challenges that come our way. Recognising how important this is to our training, as much as it is to our overall wellbeing can be game changing. We’ll also discuss the concept of consistency…and how we can reframe that in motherhood.
Class: Strength 4
