EQUIPMENT NEEDED: 1 yoga mat 1 yoga block 1 foam roller 1 small anti-burst ball 1 black Theraband 1 chair 1 trigger ball (a tennis ball or similar works) The focus of this program is to open up the muscles that get tight when breastfeeding. We will open up the pec minor, pec major, anterior delts, calves, psoas, quads, posterior tibialis and low back. This is safe for women who had a C-section. However, everyone is advised to consult their doctor prior to beginning an exercise program post pregnancy.

EQUIPMENT NEEDED: 1 yoga mat 1 yoga block 1 foam roller 1 small anti-burst ball 1 purple loop band 1 orange loop band 1 green loop band 1 blue Theraband 1 red Theraband 1 yellow Theraband 1 black Theraband 1 single 3-pound weight 1 Aerobic step platform (stairs will work) 1 chair 1 trigger ball (a tennis ball or similar works) Please note for the cardio stair stepping, tennis shoes are advised for the following individuals: people with plantar fasciitis, diabetes, and/or shin splints. The focus of this program is to have fun while boosting your endurance through stair stepping low impact cardio bursting. You will engage your pelvic floor muscles, transverse abdominis, internal obliques, upper back extensors, adductors, hamstrings and gluts. This is safe for women who had a C-section. Everyone is advised however to consult their doctor prior to beginning an exercise program post pregnancy.

EQUIPMENT NEEDED: 1 yoga mat 1 chair 1 foam roller 1 slider disc or wash cloth (optional) 1 purple loop band 1 trigger ball (a tennis ball or similar works) All posture program for ALS. This program works on strengthening the quadriceps, pelvic floor, and upper back extensors. Grip strength is taken into account and we work around this contraindication. Balance work through the sagittal plane of motion and flexibility are woven in for participants safety and injury prevention.

EQUIPMENT NEEDED: 1 yoga mat 1 chair 1 green loop band 1 trigger ball (a tennis ball or similar works) All posture program for ALS. This program works on balancing the feet and ankles, strengthening the quadriceps, pelvic floor, and upper back extensors. Grip strength is taken into account and we work around this contraindication. Balance work through the frontal planes of motion and flexibility are woven in for participants safety and injury prevention.

EQUIPMENT NEEDED: 1 yoga mat 1 chair 1 small anti-burst ball 1 green loop band All posture program for ALS. This program works on strengthening the upper back extensors, with an emphasis on the serratus anterior, scapular stabilizers and external rotator cuff. Grip strength is taken into account and we work around this contraindication incorporating external oblique work as well.

EQUIPMENT NEEDED: 1 yoga mat 1 chair 1 small anti-burst ball 1 foam roller 1 slider disc or wash cloth (optional) 1 green loop band 1 purple loop band 1 trigger ball (a tennis ball or similar works) All posture program for ALS. This program works on strengthening the quadriceps, upper back extensors, and full abdomen. Grip strength is taken into account and we work around this contraindication. Flexibility and balance work through all planes of motion are woven in for participants safety and injury prevention.

EQUIPMENT NEEDED: 1 yoga mat 1 chair 1 stability cushion 1 small anti-burst ball 1 foam roller 2 yoga blocks (optional) 1 slider disc or wash cloth (optional) 1 green loop band 1 purple loop band 1 trigger ball (a tennis ball or similar works) All posture program for ALS. This program works on strengthening the quadriceps, upper back extensors, and full abdomen. Grip strength is taken into account and we work around this contraindication. Flexibility and balance work through all planes of motion are woven in for participants safety and injury prevention.