Beginner • Low Impact • 12-Week Program
Core & Restore
This 12-week program is designed for women who no longer consider themselves postpartum and have returned to exercise, but are still experiencing some lingering core or pelvic floor issues months or years after pregnancy and want to improve their breathing, core engagement, posture and strength.
I’m Britany, a NASM certified personal trainer, HIIT and barre instructor from Portland, Oregon. I became Sweat’s first Barre instructor in 2019 and have a range of fun and challenging barre, strength and pregnancy programs you can choose from.
Suitable for women months or years after pregnancy
12-week program
3-6 weekly sessions
Work out in 40 minutes (or less!)
Improve strength, posture and breathing
Help improve postnatal issues such as diastasis recti
Program Overview
You have 3-6 weekly sessions in Core & Restore, designed to help with issues such as back pain, core weakness, pelvic floor dysfunction, abdominal bulging, diastasis recti or a lack of mind-muscle connection.
All sessions can be completed in 40 minutes or less, many sessions are optional, and a new training focus theme is introduced every three weeks. The first six weeks focus on breathwork, posture, pelvic floor correction techniques, core engagement, bodyweight glute exercises to strengthen your posterior chain, and some barre exercises too!
The second six weeks focus on building strength with dumbbells and resistance bands, with each session designed for you to try harder exercises and heavier weights to prepare you to start another Sweat program with confidence.
Britany has included a range of techniques and training styles to teach you proper breathing, core engagement, posture alignment and muscular strength, with the aim of getting you to feel your best in the workouts you love.
Equipment
What you’ll need
To get started with Core & Restore with Britany, you need a few key pieces of equipment. The long resistance band, resistance tube and recovery band can be used interchangeably, so as long as you have a short and long resistance band, you’re good to go!
Dumbbells
Yoga Mat
Long Resistance Band
Resistance Tube
Recovery Band
Short Resistance Band
Pilates Ball
Towel or Slider
Towel
Foam Roller
Bench/Bench Alternative
Wall
Anchor Point/Stall Bars
Block
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Core & Restore
