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Peak Wellness/Core-Strong Mom
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  • Free

Core-Strong Mom

  • Course
  • 47 Lessons

This is our signature course for moms who pee on themselves postpartum and are ready to get back to doing what they want without worrying about leaks.
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Contents

Paperwork and Logistics

Intro: START HERE!
Waiver and Release Form
Confirmation of Completion

Phase 1: Foundations Lessons

Lesson 1: Pressure management
Lesson 2: Pelvic Floor
Lesson 3: Abdominals
Lesson 4: Diaphragm
Lesson 5: Posture
Lesson 6: Glutes
Lesson 7: Self Care

Phase 1: Foundations Workouts

Intro to your workouts
Phase 1 workout HANDOUTS
Extended Workout 1A: Wide rib angle
Extended Workout 1A: Narrow Rib Angle
Efficient Workout 1A: Wide Rib Angle
Efficient Workout 1A: Narrow Rib Angle
Extended Workout 1B: Pelvic Floor Relaxation Awareness
Extended Workout 1B: Pelvic Floor Strength Control
Efficient Workout 1B: Pelvic Floor Relaxation Awareness
Efficient Workout 1B: Pelvic Floor Strength Control

Phase 2: Gaining mobility and control

Phase 2 intro video
Phase 2 workout HANDOUTS
Extended Workout 2A- breathing and mobility
Extended workout 2A- Combo Exercises
Efficient Workout 2 A
Extended Workout 2B
Efficient Workout 2B

Phase 2: Resources

Sidelying Thoracic Rotation TROUBLESHOOTING
Elbows up wall for Thoracic extension TROUBLESHOOTING
Posture Lunge TROUBLESHOOTING
Deep Squat and Happy Baby breathing TROUBLESHOOTING
Lower Ab March TROUBLESHOOTING

Phase 3: Functional Progressions

Phase 3 Workout HANDOUTS
Extended Workout 3A
Extended Workout 3B
Efficient workout 3A Week 1
Efficient Workout 3A: Week 2
Efficient Workout 3B: Week 1
Efficient Workout 3B: Week 2

Phase 4: Multidirectional Strengthening

Phase 4 HANDOUTS
Extended Workout 4A PART 1: Birddog and Glutes
Extended Workout 4A PART 2: Abdominal progressions
Extended Workout 4B
Efficient Workout 4A Week 1
Efficient Workout 4A Week 2
Efficient Workout 4B (weeks 1 and 2)

Phase 4 supplementary material

Breathing into PF and deep hip rotators Supplement

What Other Core-Strong Mom Are Saying

Laura saved me from surgery! I’m a running mama, but after baby #2 was born, I experience some pelvic floor issues and incontinence issues that limited my activities. I was told the best/easiest course of action would be to have a hysterectomy and bladder tack.  
But after finding Laura, I had hope that I could heal conservatively. I cancelled the surgery and began working to resolve these issues. I’m thrilled to report that after just a few months, my issues are 99% resolved, and, most importantly, I didn’t have to undergo an unnecessary invasive surgery! 

Brittany C

I had been to a doctor who said I may never run again due to my multiple postpartum issues...and then I met Laura! Thanks to working with her I’ve swam 1725 yards without a migraine afterwards; I’ve been out adventure paddle boarding with my kids; I can hike and speed walk 4 miles; I got back on my tandem bike with my husband. Thanks to Laura I’m daring to dream about competing in another triathlon next summer. I’ve lost 10 pounds, am back regularly at the gym, and I have my life back. I’m even able to be a bedside nurse again which I didn’t think would be physically possible!

Christi W

Website

I sought out Laura’s help when I was very discouraged with how bad I felt during a recent half marathon. My body felt extremely weak. I knew I could not continue my running dreams or even keep up with my 4 active children if I did not get help. Laura helped me not only with strengthening the core of my body, but also recovering pelvic floor strength that had been weakened from multiple pregnancies and births!  Four months later I feel like my diligence with her program is paying off in leaps and bounds. My body does not hurt anymore from muscle weakness, my body FEELS strong- for life and for running! I feel so grateful to have found someone whose specialities include the female athlete wanting to strengthen and heal her body. 

Sarah T

Website

I’m finding as I’m doing the exercises in Core-Strong Mom that they are already being helpful with my SUI (yay for already seeing some improvement and cuing my body to using the exercises when needed) and also are very relaxing. Killing two birds with one stone is great for a busy mama. 

AND we were on vacation last week and I was little frustrated with myself for some inconsistent workout days. However, I put my body to the test as we had an unanticipated tight connection in the airport. Full sprint through the airport with a full bladder…and zero leaks!

Noelle C

This is my first day of phase 2, and wow! I can literally breathe better and just feel so much looser in my posture! You’re pretty amazing at what you do I have to say! Phase one was great, but just after the first day of phase 2 I feel so much better! The areas I am working/stretching, and these particular exercises are everything I never knew I needed! 

Chelsea M

I just finished the program and wanted to say thank you! I absolutely loved it. The workouts made such a huge impact on my body. I feel like your program kicked my butt in the best way. I have seen such a huge improvement in my pelvic floor! Bowel movements are much easier now. I don't have any problems peeing when I sneeze. I can tell a huge difference in my posture and breathing as well. I have learned so much about my body and the anatomy of the core and pelvic floor. I am so grateful.

Weatherlee R