Course curriculum

  • 1

    WELCOME TO THE 5 COURSE BUNDLE!!!

    • Make Sure You Start With This Welcome Video (5 minutes)

    • How To Go Through The 5 Course Bundle
  • 2

    RELEASE STRESS & STORED TRAUMA-Welcome!! Day 1

    • What To Expect

    • Day 1 Assessment

    • Do and Don't

    • Modifications For Pain, Injury, Or Limited Mobility

    • Relaxing Playlist To Put On While You Do The Exercises

    • How To Actually Stick With Your Course
  • 3

    FAQ: Frequently Asked Questions

    • FAQ's
  • 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 Rocking Class (8 Minutes)

    • Day 5: Hip Joint Anatomy

    • If you experience any pain or tension...
  • 9

    Day 6: Hip Rocking

    • Day 6: Hip Rocking Class (8 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)

    • Do You Want To Deepen Your Release?
  • 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)
  • 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: Hip Mobility

    • Day 14: Hip Mobility Class (18 Min)
  • 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: 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: Hips & Abundance

    • Day 18: Trauma Release (14 Minutes)
  • 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 (5 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: OPTIONAL Pelvic Floor Toning Class (15 Minutes)

    • Day 30: Self Massage For Relaxation, Release, And Energy (7 Minutes)
  • 34

    Congratulations!

    • Day 30 Assessment

    • 3 Minute Daily Hip Ritual (downloadable)

    • BONUS: Quick Trauma Release (2 Min) (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

    • Do And Don't
  • 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: Jaw Relaxation

    • Day 56: Jaw and Neck Relaxation (5 Minutes)
  • 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

    BONUS: How To Use Your Core

    • Core Basics (10 Minutes)

    • Core Basics (5 Minutes)

    • How To Use Your Core: Understanding Your Primary And Secondary Powerhouse (8 Minutes)
  • 68

    Day 61 : Exercises

    • 12 Min Ab Workout

    • Lower Back Relaxation Pose

    • FAQ: Why isn't this course in HD?
  • 69

    Day 62: Hip Mobility & Obliques

    • 15 Minute Hip Mobility Exercises

    • 12 Minute Oblique Workout
  • 70

    Day 63: Glutes

    • 12 Minute Glute Workout
  • 71

    Day 64: Hips + Full Core

    • 14 Minute Full Core Workout
  • 72

    Day 65: Ab Challenge

    • 15 Minute Hip Mobility

    • 8 Minute Abs Workout
  • 73

    Day 66: Self-Care

    • 20 Minute Full Body Tension Release

    • Take A Long Bath Today

    • If You Don't Have A Bathtub...
  • 74

    Day 67: Pelvic Floor, Abs, & Glutes

    • 12 Minute Pelvic Floor Exercises

    • 13 Minute Abs + Glutes Workout
  • 75

    Day 68: Pelvic Floor & Waist Challenge

    • 12 Minute Pelvic Floor Exercises

    • 8 Minute Waist Challenge
  • 76

    Day 69: Waist + Ass Challenge

    • 11 Minute Waist + Ass Workout
  • 77

    Day 70: Abs + Waist Challenge

    • 12 Minute Abs + Waist Workout
  • 78

    Day 71: Strong Glutes Challenge

    • 13 Minute Glute Toning

    • 13 Minute Ass Workout
  • 79

    Day 72: Self Care

    • 9 Minute Hamstring Release

    • Nutrition Challenge
  • 80

    Day 73: Abs & Glutes

    • 13 Minute Ab Workout

    • 13 Minute Glute Toning
  • 81

    Day 74: Abs + Obliques

    • 14 Minute Abs + Waist Workout
  • 82

    Day 75: Core Workout

    • 25 Minute Core Workout
  • 83

    Day 76: Self Care

    • Stretch In Bed

    • 9 Minute Hamstring Release
  • 84

    Day 77: Obliques

    • 12 Minute Waist Workout
  • 85

    Day 78: Glutes & Abs

    • 12 Minute Ass Workout

    • 13 Minute Ab Toning
  • 86

    Day 79: Full Core

    • 14 Minute Core Workout
  • 87

    Day 80: Self Care

    • Drink More Water

    • 12 Minute Mid & Upper Spine Release
  • 88

    Day 81: Daily Movements & Obliques

    • 9 Minute Daily Movement Exercises

    • 8 Minute Waist Workout
  • 89

    Day 82: Waist + Ass Challenge

    • 11 Minute Waist + Ass Workout
  • 90

    Day 83: Abs + Waist Challenge

    • 12 Minute Abs + Waist Workout

    • One Week Left!!
  • 91

    Day 84: Self Care Challenge

    • Drinking Alcohol

    • 5 Minute Psoas Release
  • 92

    Day 85: Ab Challenge + Lower Back Care

    • 10 Minute Low Back Health Routine

    • 8 Minute Ab Workout
  • 93

    Day 86: Abs + Ass Challenge

    • 13 Minute Abs + Ass Workout
  • 94

    Day 87: Ass Challenge

    • 12 Minute Ass Workout
  • 95

    Day 88: Healthy Back Info + Abs Challenge

    • DOWNLOADABLE Cycle Of Maintaining A Healthy Back

    • 12 Minute Ab Workout
  • 96

    Day 89: Abs + Waist Challenge

    • 14 Minute Abs + Waist Workout
  • 97

    Day 90: Lower Back Care + Core Challenge

    • DOWNLOADABLE 14 Minute Full Core Workout

    • DOWNLOADABLE 10 Minute Low Back Health Routine

    • Day 30 Progress Tracking

    • You're DONE! Great job!!!

    • Want More Somatic & Fitness Training?

    • Want To Become An Affiliate Or Gift A Course To A Friend?
  • 98

    Certificate

    • Certificate of Complettion