Week 2-3

Written By Alyssa Salava

This week we are going to focus on reconnecting with your core and your pelvic floor, while continuing to emphasize correct postures and movement patterns. Your body and your core need to relearn these patterns. The number of repetitions and sets will not be emphasised because the quality of the movement is more important than the quantity of the movement.


Bending/Squatting

Bending with good form will increase your hamstring flexibility, glute strength and core strength and it doesn’t even you to go to a gym!

  • Grab a broom stick and stand tall making sure the broom stick is touching 3 points 

    • The back of your head, in between your shoulders, and your sacrum

  • Place your feet slightly wider than hip width apart and soften your knees

  • Hinging forward from your hips

    • Shift your butt band and let your chest drop down, while maintaining the 3 points of contact

  • Stop bending forward if you start to lose contact with either 3 points

The more you do this, the more flexible you will get and the easier this will become.

Core Flow

  • Warm Up

    • Abdominal Breathing 1-3 minutes

  • Main Set

    • Running Side Plank 3-5 on each side

    • Dead Bug 2-4 (arm/arm/leg/leg)

    • Squat 4-7

    • Bridge 7-10

    • Total 2 times

  • Cool Down

    • Door Frame Stretches 2-3 minutes

Alyssa Salava
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Week 1
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Week 4-5