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12 Days Challenge – Strong Core & Pelvic Floor
12 Days Challenge – Strong Core & Pelvic Floor
Curriculum
14 Sections
15 Lessons
12 Days
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Welcome
1
1.1
Welcome
1 Minute
Bonus Mini Masterclass
1
2.1
Bonus Mini Masterclass – Strong Core & Pelvic Floor
5 Minutes
Day 1 - The Hidden Secret
1
3.1
Day 1 – The Hidden Secret
4 Minutes
Day 2 - Relaxation For Pelvic Pressure And Hip Tension
1
4.1
Day 2 – Relaxation For Pelvic Pressure And Hip Tension
3 Minutes
Day 3 - Diaphragm Release For Core Strength
1
5.1
Day 3 – Diaphragm Release For Core Strength
5 Minutes
Day 4 - Rib Mobility For Core And Pelvic Floor Strength
1
6.1
Day 4 – Rib Mobility For Core And Pelvic Floor Strength
2 Minutes
Day 5 - Back Breathing For 360-Degree Expansion
1
7.1
Day 5 – Back Breathing For 360-Degree Expansion
3 Minutes
Day 6 - Glute Tension Release For Pelvic Floor Mobility
1
8.1
Day 6 – Glute Tension Release For Pelvic Floor Mobility
3 Minutes
Day 7 - Single-Leg Slides for Lower Ab Strength
1
9.1
Day 7 – Single-Leg Slides for Lower Ab Strength
6 Minutes
Day 8 - TA Fallouts For Core Strength And Stability
1
10.1
Day 8 – TA Fallouts For Core Strength And Stability
4 Minutes
Day 9 - All 4's Hover To Build Deep Core Strength
1
11.1
Day 9 – All 4’s Hover To Build Deep Core Strength
3 Minutes
Day 10 - Glute Bridge March For Core And Pelvic Floor Strength
1
12.1
Day 10 – Glute Bridge March For Core And Pelvic Floor Strength
Day 11 - Block Pullovers for Core, Glute, and Diaphragm Function
1
13.1
Day 11 – Block Pullovers for Core, Glute, and Diaphragm Function
2 Minutes
Day 12 - Side Plank with Ball Squeeze for Core and Pelvic Floor Strength + Final Session
2
14.1
Day 12 – Side Plank with Ball Squeeze for Core and Pelvic Floor Strength
3 Minutes
14.2
Final Session – Strong Core & Pelvic Floor
2 Minutes
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