Course curriculum

  • 1

    WELCOME TO THE 5 COURSE BUNDLE!!!

    • Start With This Welcome Video (5 minutes)

    • How To Go Through The 5 Course Bundle
  • 2

    RELEASE STRESS & STORED TRAUMA-Welcome!! Day 1

    • The Release: Everything You Need To Know

    • Day 1 Assessment

    • Modifications For Pain, Injury, Or Limited Mobility

    • Relaxing Playlist To Put On While You Do The Exercises
  • 3

    FAQ: Frequently Asked Questions

    • FAQ's

    • Somatic Safety: What To Do If You Feel Agitated, Overwhelmed or Dissociated

    • Somatic Safety: Crisis Phone Numbers

    • How To Actually Stick With Your Course

    • Course Do's And Don't's

    • How To Get Support From Our Team
  • 4

    BONUS: Prenatal Modifications (if you're not pregnant, skip to Day 2)

    • Prenatal Modifications Class (skip if you're not pregnant) (4 Minutes)

    • Prenatal Modifications

    • Don't do the lower back or the abs course until you're postpartum!!
  • 5

    Day 2: Full Body Relaxation

    • Day 2: Full Body Relaxation Class (21 Minutes)
  • 6

    Day 3: Full Body Relaxation

    • Day 3: Full Body Relaxation Class (21 Minutes)

    • FAQ: Why Am I Repeating The Same Class Today?
  • 7

    Day 4: Full Body Relaxation

    • Day 4: Full Body Relaxation Class (21 Minutes)

    • FAQ: Why Am I Repeating The Same Class (Again) Today?

    • Is It Normal To Feel...?
  • 8

    Day 5: Hip Rocking

    • Are You Having A Hard Time Staying Consistent?

    • Day 5: Hip Joint Anatomy

    • Day 5: Hip Rocking Class (12 Minutes)

    • How To Get Support From Our Team
  • 9

    Day 6: Hip Rocking

    • Day 6: Hip Rocking Class (12 Minutes)

    • Day 6: How To Do Heel Rocking (3 Minutes)
  • 10

    Day 7: Hip Mobility Technique

    • Day 7: Hip Mobility Class (13 Minutes)
  • 11

    Day 8: Hip Mobility Technique

    • Day 8: Hip Mobility Class (13 Minutes)

    • How Are You Doing?
  • 12

    Day 9: Hip Mobility Technique

    • Day 9: Pelvic Anatomy

    • How To Do Pelvic Tilts + Pelvic Clock (3 Minutes)

    • Day 9: Pelvic Tilts Class (7 Minutes)
  • 13

    Day 10: Hip Mobility Technique

    • Day 10: Pelvic Tilts Class (7 Minutes)

    • Do You Want To Deepen Your Release?
  • 14

    Day 11: Healing Ritual, Releasing

    • Ritual: Release Old Tension

    • FAQ: Why Are There No Exercises Today?
  • 15

    Day 12: Hip Mobility

    • Day 12: Hip Mobility Class (18 Min)
  • 16

    Day 13: Hip Mobility

    • Day 13: Hip Mobility Class (18 Min)
  • 17

    Day 14: Slowing / Reversing Gray Hair

    • Day 14: Slowing / Reversing Gray Hair (7 Minutes)

    • The Science Behind Slowing / Reversing Grey Hair
  • 18

    Day 15: Hip Mobility

    • Day 15: Internal And External Hip Rotation Class (11 Minutes)

    • Day 15: Root + Sacral Chakra Healing
  • 19

    Day 16: Healing Ritual, Becoming

    • Day 16: Hips & Abundance

    • Day 16: Hip Ritual (3 Minutes) (Downloadable)

    • Day 16: Ritual: Part 1- Envision Your Wildest Dreams

    • FAQ: Why Are Some Days Shorter Than Others?
  • 20

    Day 17: Healing Ritual, Becoming

    • Day 17: Hip Ritual (3 Minutes)

    • Day 17: Ritual: Part 2 - Call In Your Dreams
  • 21

    Day 18: Trauma Release

    • Day 18: Trauma Release (14 Minutes)

    • The Release: Everything You Need To Know
  • 22

    Day 19: Release Your Jaw Tension

    • Day 19: Jaw Release Lesson (6 Minutes)

    • Why The Jaw??

  • 23

    Day 20: Release Your Jaw Tension

    • Day 20: Jaw Release Lesson (10 Minutes)
  • 24

    Day 21: Psoas Release

    • Day 21: Psoas Release Class (11 Minutes)
  • 25

    Day 22: Psoas Release and Integration

    • Day 22: Psoas Release Class (11 Minutes)

    • Day 22: OPTIONAL Full Body Lengthen & Tone Class For Integration (34 Minutes)
  • 26

    Day 23: Irritation and Anger Release

    • Playlist Link For Your Journal Prompt

    • Day 23: Journal Prompt For Emotional Release (20 min)

    • Day 23: Release Irritation, Anger, And Frustration (3 Minutes)
  • 27

    Day 24: Trauma Release - Round 2

    • Day 24: Trauma Release (14 Minutes)
  • 28

    Day 25: Trauma Release - Round 3

    • Day 25: Trauma Release (14 Minutes)
  • 29

    Day 26: Pelvic Floor

    • Day 26: Pelvic Floor Awareness Class (15 Minutes)
  • 30

    Day 27: Pelvic Floor

    • Day 27: Pelvic Floor Awareness Class (15 Minutes)
  • 31

    Day 28: Pelvic Floor

    • Day 28: Pelvic Floor Awareness Class (15 Minutes)
  • 32

    Day 29: Pelvic Floor

    • Day 29: Pelvic Floor Toning Class (15 Minutes)
  • 33

    Day 30: Pelvic Floor

    • Day 30: Self Massage For Relaxation, Release, And Energy (7 Minutes)

    • Day 30: OPTIONAL Pelvic Floor Toning Class (15 Minutes)
  • 34

    Congratulations!

    • Day 30 Assessment

    • 3 Minute Daily Hip Ritual (downloadable)
  • 35

    FREE YOUR SHOULDERS, NECK, AND JAW- Welcome! Day 31

    • What To Expect -- Shoulders

    • Shoulders Day 1 Assessment

    • What To Expect--Jaw

    • Jaw Day 1 Assessment

  • 36

    Before You Start

    • How To Do These Exercises (read this!)

    • Modifications
  • 37

    Day 32: Upper Body Tension Release

    • Upper Body Tension Release (25 Minutes)
  • 38

    Day 33: Relax Your Shoulder Blades

    • Day 33: Drop Your Shoulders (7 Minutes)

    • Day 33: Open Your Shoulders (5 Minutes)
  • 39

    Day 34: Relax Your Shoulders Blades

    • Day 34: Open Your Shoulders (3 Minutes)

    • Day 34: Scapula Opening (4 Minutes)

    • FAQ: Why are shoulder exercises shorter than hip exercises?
  • 40

    Day 35: Shoulder Opening and Humming

    • Day 35: Shoulder Mobility (7 Minutes)

    • Humming + Tea Exercise (8 Minutes)
  • 41

    Day 36: Mid-Back Release

    • Day 36: Mid Back Opening (6 Minutes)

    • Shoulder + Collarbone Release (5 Minutes)
  • 42

    Day 37: Mid-Back Release

    • Day 37: Mid Back Opening (6 Minutes)

    • Day 37: Shoulder + Collarbone Release (5 Minutes)
  • 43

    Day 38: Mid-Back Release

    • Day 38: Mid Back Lengthening (17 Minutes)
  • 44

    Day 39: Mid-Back Release

    • Day 39: Mid Back Lengthening (17 Minutes)
  • 45

    Day 40: Rotator Cuff Opening

    • Day 40: Rotator Cuff Opening (5 Minutes)

    • Day 40: Full Shoulder Girdle Release (8 Minutes)

    • What is Dorsal Vagal Shutdown?

    • BONUS! Dorsal Vagal Stimulation Exercises (5 Minutes) (Downloadable)
  • 46

    Day 41: Rotator Cuff Opening

    • Day 41: Rotator Cuff Opening (5 Minutes)

    • Day 41: Full Shoulder Girdle Release (8 Minutes)
  • 47

    Day 42: Heart Opening

    • Day 42: Healing Ritual, Letting Go
  • 48

    Day 43: Heart Opening

    • Day 43: Heart Opening (7 Minutes)
  • 49

    Day 44: Grief + Heartbreak Release (14 Minutes)

    • Grief + Heartbreak Release (14 Minutes)

  • 50

    Day 45: Trapezius Relaxation

    • Day 45: Trapezius Stretch (4 Min)

    • Day 45: Seated Trapezius Stretch (6 Minutes)
  • 51

    Day 46: Trapezius Relaxation

    • Day 46: Trapezius Stretch (4 Minutes)

    • Day 46: Seated Trapezius Stretch (6 Minutes)
  • 52

    Day 47: Shoulder + Neck Mobility

    • Day 47: Shoulder + Neck Mobility (4 Minutes)
  • 53

    Day 48: Neck Relaxation

    • Day 48: Neck Massage (9 Minutes)

    • Day 48: Deep Upper Body Stretch (2 Minutes)
  • 54

    Day 49: Neck Relaxation

    • Day 49: Neck Massage (9 Minutes)

    • Day 49: Deep Upper Body Stretch (2 Minutes)
  • 55

    Day 50: Neck Relaxation

    • Day 50: Trapezius & Upper Spine Stretch (4 Minutes)
  • 56

    Day 51: Jaw Relaxation

    • Day 51: Jaw Massage (7 Minutes)
  • 57

    Day 52: Jaw Relaxation

    • Day 52: Jaw Massage, Part 2 (5 Minutes)
  • 58

    Day 53: Jaw Relaxation

    • Day 53: Jaw and Neck Relaxation (5 Minutes)

  • 59

    Day 54: Jaw Relaxation

    • Day 54: Jaw Release (10 Minutes)
  • 60

    Day 55: Jaw Relaxation

    • Day 55: TMJ Relief (9 Minutes)
  • 61

    Day 56: Slowing / Reversing Gray Hair

    • Day 56: Slowing / Reversing Gray Hair (7 Minutes)

    • The Science Behind Slowing / Reversing Gray Hair
  • 62

    Day 57: Healing With Water

    • Self-care practice: Hydration

    • Self-care practice: Bath
  • 63

    Day 58: Relax Your Shoulders, Neck, And Jaw

    • Day 58: Connecting Your Upper Body (11 Minutes)
  • 64

    Day 59: Shoulder And Neck Opening

    • Day 59: Shoulder And Neck Opening (4 Minutes)
  • 65

    Day 60: Daily Shoulder Relaxation Routine

    • Day 60: Daily Shoulder Routine (6 Minutes) (downloadable)

    • Last Day Assessment- Shoulders

    • Last Day Assessment- Jaw

    • Congratulations- Shoulders!

    • Congratulations- Jaw!
  • 66

    HEAL YOUR LOWER BACK & STRENGTHEN YOUR CORE- Welcome! Day 1 Set Up

    • What To Expect

    • Modifications List - Make sure to look at this first if you have any injuries or pain

    • Lower Back Self Assessment

    • Core Self Assessment
  • 67

    Day 61: How To Use Your Core

    • Core Basics (10 Minutes)
  • 68

    Day 62: Core Basics

    • Day 62: Hip Mobility (10 Minutes)

    • Day 62: Core Basics Part 2 (5 Minutes)
  • 69

    Day 63: Core Basics, Part 2

    • Day 63: Hip Mobility Part 2 (9 Minutes)

    • Day 63: How To Use Your Core: Understanding Your Primary And Secondary Powerhouse (8 Minutes)
  • 70

    Day 64: Abs + Release

    • Day 64: Abs (10 Minutes)

    • Day 64: Shoulder + Hip Release (7 Minutes)
  • 71

    Day 65: Waist Workout

    • Day 65: Waist (10 min)

    • Day 65: OPTIONAL Full Body Relaxation Class (21 Minutes)
  • 72

    Day 66: Glutes

    • Day 66: OPTIONAL Full Body Relaxation Class (21 Minutes)

    • Day 66: Glutes (10 Minutes)
  • 73

    Day 67: Full Core Workout + Deep Breaths

    • Day 67: Full Core Workout (10 Minutes)
  • 74

    Day 68: Lower Core & Pelvic Floor

    • Day 68: Lower Core + Pelvic Floor (10 Minutes)
  • 75

    Day 69: Self-Care

    • Day 69: Self-Care Challenge - Bath
  • 76

    Day 70: Ab Workout + Tailbone Release

    • Day 70: Ab Workout (8 Minutes)

    • Day 70: Tailbone Release (8 Minutes)
  • 77

    Day 71: Waist + Glutes Workout

    • Day 71: Waist Workout (6 Minutes)

    • Day 71: Glutes (10 Minutes)
  • 78

    Day 72: Plank + Glutes

    • Day 72: Plank Technique (8 Minutes)

    • Day 72: Glutes (10 Minutes)
  • 79

    Day 73: Glutes + Abs

    • Day 73: Glute Strengthening (10 Minutes)

    • Day 73: Abs (10 Minutes)
  • 80

    Day 74: Stretching + Body Scan

    • Day 74: Body Scan For More Awareness (6 Minutes)
  • 81

    Day 75: Full Body Lengthen + Glutes

    • Day 75: Full Body Lengthen (8 Minutes)

    • Day 75: Glutes (10 Minutes)
  • 82

    Day 76: Abs & Glutes

    • Day 76: Abs + Glutes Workout (10 Minutes)

    • Day 76: OPTIONAL Abs (10 Minutes)
  • 83

    Day 77: Waist + Sciatica Relief

    • Day 77: Waist (10 Minutes)

    • Day 77: Lower Back + Sciatica Relief (10 Minutes)
  • 84

    Day 78: Glutes & Hamstrings

    • Day 78: Glutes (10 Minutes)

    • Day 78: Hamstring Release (10 Minutes) Liz Tenuto
  • 85

    Day 79: Unlock Inner Strength

    • Day 79: Seated Shoulder Release (9 Minutes)
  • 86

    Day 80: Full Core Workout + Spine Release

    • Day 80: Full Core Workout (10 Minutes)

    • Day 80: Release Your Upper + Mid Spine (9 Minutes)
  • 87

    Day 81: Self-Care

    • Day 81: Drink More Water
  • 88

    Day 82: Waist + Lower Back

    • Day 82: Waist Workout (6 Minutes)

    • Day 82: Lower Back Release (7 Minutes)
  • 89

    Day 83: Abs + Daily Movements

    • Day 83: Abs (10 Minutes)

    • Day 83: Find Ease With Your Daily Movements (10 Minutes)

    • One Week Left!!
  • 90

    Day 84: Self Care Challenge

    • Day 84: Drinking Alcohol

    • Day 84: Practice Your Daily Movements, Seated and Standing (10 Minutes)
  • 91

    Day 85: Ab Workout + Release

    • Day 85: Ab Workout (8 Minutes)

    • Day 85: Shoulder + Hip Release (7 Minutes)
  • 92

    Day 86: Lower Core

    • Day 86: Lower Core + Pelvic Floor (10 Minutes)
  • 93

    Day 87: Glutes

    • Day 87: Glute Strengthening (10 Minutes)
  • 94

    Day 88: Healthy Back Info + Abs Challenge

    • Day 88: Cycle Of Maintaining A Healthy Back

    • Day 88: Abs + Glutes Workout (10 Minutes)
  • 95

    Day 89: Posture

    • Day 89: Low Back Health Routine (10 Minutes)
  • 96

    Day 90: Lower Back Care + Core Challenge

    • Day 90: Core Integration (12 Minutes)

    • Day 90: Low Back Health Routine (10 Minutes)

    • Day 90 Assessment

    • You're DONE! Great job!!!

    • Want More Somatic & Fitness Training?

    • Want To Become An Affiliate Or Gift A Course To A Friend?
  • 97

    Certificate

    • Certificate of Complettion