FBP

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SBP

Post Natal: Back Work

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EQUIPMENT NEEDED: 1 yoga mat 1 small anti-burst ball 1 purple loop band 1 orange loop band 1 red Theraband 1 single 3-pound weight The focus of this program is on building up the upper back extensors to combat the Kyphosis that happens while breastfeeding. All exercises are safe for women who had a C-section. However, everyone is advised to consult their doctor prior to beginning an exercise program post pregnancy.

FBP

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Post Natal: Safe Ab Work

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EQUIPMENT NEEDED: 1 yoga mat 1 foam roller 1 small anti-burst ball 1 purple loop band 1 blue Theraband The focus of this program is on building up the pelvic floor muscles, transverse abdominis and internal obliques. 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.

FBP

KLP

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SBP

Post Natal: Floor Series - Abs, Back and Lower Body

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EQUIPMENT NEEDED: 1 yoga mat 1 foam roller 1 small anti-burst ball 1 purple loop band 1 orange loop band 1 blue Theraband 1 red Theraband 1 yellow Theraband 1 single 3-pound weight The focus of this program is on building up the pelvic floor muscles, transverse abdominis and internal obliques, upper back extensors, hamstrings, adductors and gluts. 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.

FBP

KLP

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SBP

Post Natal: Stair Stepping Low Impact Cardio Burst

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EQUIPMENT NEEDED: 1 yoga mat 1 yoga block 1 purple loop band 1 green loop band 1 single 3-pound weight 1 Aerobic step platform (stairs will work) 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. However, everyone is advised to consult their doctor prior to beginning an exercise program post pregnancy.

FBP

KLP

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SBP

Post Natal: Flexibility

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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.

FBP

KLP

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SBP

Post Natal: Cardio and Flexibility

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EQUIPMENT NEEDED: 1 yoga mat 1 yoga block 1 foam roller 1 small anti-burst ball 1 purple loop band 1 green loop band 1 black Theraband 1 single 3-pound weight 1 Aerobic step platform (stairs wil 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. However, everyone is advised to consult their doctor prior to beginning an exercise program post pregnancy.

FBP

KLP

LP

SBP

Post Natal: Cardio Class with Stair Stepping

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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.

FBP

KLP

LP

SBP

Visualization for Using Your Voice

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EQUIPMENT NEEDED: 1 bolster or cushion Essential oils (optional) This guided clock visualization with the throat chakra mudra and appropriate aromatherapy allows you to open and connect with your authentic voice. Over time this practice will make your speech authentic, calm and kind, even when setting boundaries.

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ALS: Lunges, Balance, Abs, Back and Flexibility

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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.

FBP

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ALS: Squats, Balance, Abs, Back and Flexibility

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EQUIPMENT NEEDED: 1 yoga mat 1 chair 1 small anti-burst ball 1 green loop band All posture program for ALS. This program works building strength in the quadriceps, adductors, pelvic floor, and upper back extensors. Grip strength is taken into account and we work around this contraindication. Balance work through the transverse plane of motion and flexibility are woven in for participants safety and injury prevention.

FBP

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ALS: Footwork, Balance, Abs, Back and Flexibility

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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.

FBP

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ALS: Lower Body Series

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EQUIPMENT NEEDED: 1 yoga mat 1 chair 1 green loop band All posture program for ALS. This program works on strengthening the lower body, with an emphasis on the quadriceps and TVA, and hamstrings for Kyphotic Lordotic and Lordosis Posture and hip flexors for Sway Back Posture and Flat Back Posture.

FBP

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ALS: Back Series

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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.

FBP

KLP

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SBP

ALS: Ab Series

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EQUIPMENT NEEDED: 1 yoga mat 1 chair 1 stability cushion 1 small anti-burst ball 2 yoga blocks (optional) 1 green loop band All posture program for ALS. This program works on strengthening the entire abdomen, with an emphasis on the TVA, external obliques and pelvic floor. Grip strength is taken into account and we work around this contraindication incorporating shoulder stability work as well.

FBP

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ALS - Standing: Strength and Toning Class

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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.

FBP

KLP

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ALS - Chair: Strength and Toning Class

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EQUIPMENT NEEDED: 1 yoga mat 1 chair 1 stability cushion 1 small anti-burst ball 2 yoga blocks (optional) 1 green loop band All posture program for ALS. This program is for the most part done in a chair. We work on strengthening the quadriceps, upper back extensors, and full abdomen. Grip strength is taken into account and we work around this contraindication. Flexibility both stretching and releasing are woven in throughout the series.