Make Sure You Start With This Welcome Video (5 minutes)
How To Go Through The 4 Course Bundle
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
The Release: Everything You Need To Know
FAQ's
Prenatal Modifications Class (skip if you're not pregnant) (4 Minutes)
Prenatal Modifications
Don't do the the cortisol belly course until you're postpartum!!
Day 2: Full Body Relaxation Class (21 Minutes)
Day 3: Full Body Relaxation Class (21 Minutes)
FAQ: Why Am I Repeating The Same Class Today?
Day 4: Full Body Relaxation Class (21 Minutes)
FAQ: Why Am I Repeating The Same Class (Again) Today?
Is It Normal To Feel...?
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...
Day 6: Hip Rocking Class (8 Minutes)
Day 6: How To Do Heel Rocking (3 Minutes)
Day 7: Hip Mobility Class (13 Minutes)
Day 8: Hip Mobility Class (13 Minutes)
Do You Want To Deepen Your Release?
Day 9: Pelvic Anatomy
How To Do Pelvic Tilts + Pelvic Clock (3 Minutes)
Day 9: Pelvic Tilts Class (7 Minutes)
Day 10: Pelvic Tilts Class (7 Minutes)
Ritual: Release Old Tension
FAQ: Why Are There No Exercises Today?
Day 12: Hip Mobility Class (18 Min)
Day 13: Hip Mobility Class (18 Min)
Day 14: Hip Mobility Class (18 Min)
Day 15: Internal And External Hip Rotation Class (11 Minutes)
Day 15: Root + Sacral Chakra Healing
Day 16: Hip Ritual (3 Minutes) (Downloadable)
Day 16: Ritual: Part 1- Envision Your Wildest Dreams
FAQ: Why Are Some Days Shorter Than Others?
Day 17: Hip Ritual (3 Minutes)
Day 17: Ritual: Part 2 - Call In Your Dreams
Day 18: Hips & Abundance
Day 18: Trauma Release (14 Minutes)
3 Minute Daily Hip Ritual (downloadable)
The Release: Everything You Need To Know
Day 19: Jaw Release Lesson (6 Minutes)
Why The Jaw??
Day 20: Jaw Release Lesson (10 Minutes)
Day 21: Psoas Release Class (11 Minutes)
Day 22: Psoas Release Class (5 Minutes)
Day 22: OPTIONAL Full Body Lengthen & Tone Class For Integration (34 Minutes)
Playlist Link For Your Journal Prompt
Day 23: Journal Prompt For Emotional Release (20 min)
Day 23: Release Irritation, Anger, And Frustration (3 Minutes)
Day 24: Trauma Release (14 Minutes)
Day 25: Trauma Release (14 Minutes)
Day 26: Pelvic Floor Awareness Class (15 Minutes)
Day 27: Pelvic Floor Awareness Class (15 Minutes)
Day 28: Pelvic Floor Awareness Class (15 Minutes)
Day 29: Pelvic Floor Toning Class (15 Minutes)
Day 30: OPTIONAL Pelvic Floor Toning Class (15 Minutes)
Day 30: Self Massage For Relaxation, Release, And Energy (7 Minutes)
Day 30 Assessment
3 Minute Daily Hip Ritual (downloadable)
BONUS: Quick Trauma Release (2 Min) (downloadable)
What To Expect -- Shoulders
Shoulders Day 1 Assessment
What To Expect--Cortisol Face + Jaw
Jaw Day 1 Assessment
How To Do These Exercises (read this!)
Modifications
Upper Body Tension Release (25 Minutes)
Day 33: Drop Your Shoulders (7 Minutes)
Day 33: Open Your Shoulders (5 Minutes)
Day 34: Open Your Shoulders (3 Minutes)
Day 34: Scapula Opening (4 Minutes)
FAQ: Why are shoulder exercises shorter than hip exercises?
Day 35: Shoulder Mobility (7 Minutes)
Humming + Tea Exercise (8 Minutes)
Day 36: Mid Back Opening (6 Minutes)
Shoulder + Collarbone Release (5 Minutes)
Day 37: Mid Back Opening (6 Minutes)
Day 37: Shoulder + Collarbone Release (5 Minutes)
Day 38: Mid Back Lengthening (17 Minutes)
Day 39: Mid Back Lengthening (17 Minutes)
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)
Day 41: Rotator Cuff Opening (5 Minutes)
Day 41: Full Shoulder Girdle Release (8 Minutes)
Day 42: Healing Ritual, Letting Go
Day 43: Heart Opening (7 Minutes)
Grief + Heartbreak Release (14 Minutes)
Day 45: Trapezius Stretch (4 Min)
Day 45: Seated Trapezius Stretch (6 Minutes)
Day 46: Trapezius Stretch (4 Minutes)
Day 46: Seated Trapezius Stretch (6 Minutes)
Day 47: Shoulder + Neck Mobility (4 Minutes)
Day 48: Neck Massage (9 Minutes)
Day 48: Deep Upper Body Stretch (2 Minutes)
Day 49: Neck Massage (9 Minutes)
Day 49: Deep Upper Body Stretch (2 Minutes)
Day 50: Trapezius & Upper Spine Stretch (4 Minutes)
Day 51: Jaw Massage (7 Minutes)
Day 52: Get Rid Of Your Puffy Face (5 Minutes)
Day 53: Get Rid Of Your Puffy Face, part 2 (5 Minutes)
Day 54: Cortisol Face- Inflammation Relief (10 Minutes)
Day 55: TMJ Relief (9 Minutes)
Day 56: Cortisol Face- Face and Neck Relaxation (5 Minutes)
Self-care practice: Hydration
Self-care practice: Bath
Day 58: Connecting Your Upper Body (11 Minutes)
Day 59: Shoulder And Neck Opening (4 Minutes)
Day 60: Daily Shoulder Routine (6 Minutes) (downloadable)
Last Day Assessment- Shoulders
Last Day Assessment- Jaw
Congratulations- Shoulders!
Congratulations- Jaw!
What To Expect
Modifications List - Make sure to look at this first if you have any injuries or pain
Core Self Assessment
Core Basics (10 Minutes)
Core Basics (5 Minutes)
How To Use Your Core: Understanding Your Primary And Secondary Powerhouse (8 Minutes)
12 Min Ab Workout
Lower Back Relaxation Pose
FAQ: Why isn't this course in HD?
12 Minute Oblique Workout
12 Minute Glute Workout
14 Minute Full Core Workout
8 Minute Core Workout
20 Minute Full Body Tension Release
Take A Long Bath Today
If You Don't Have A Bathtub...
13 Minute Abs + Glutes Workout
8 Minute Waist Challenge
11 Minute Waist + Glutes Workout
12 Minute Abs + Waist Workout
13 Minute Glute Toning
9 Minute Hamstring Release
Nutrition Challenge
13 Minute Ab Workout
13 Minute Glute Toning
14 Minute Abs + Waist Workout
25 Minute Core Workout
Stretch In Bed
9 Minute Hamstring Release
12 Minute Waist Workout
12 Minute Ass Workout
13 Minute Ab Toning
14 Minute Core Workout
Drink More Water
8 Minute Waist Workout
11 Minute Waist + Glutes Workout
12 Minute Abs + Waist Workout
One Week Left!!
Drinking Alcohol
12 Minute Psoas Release
8 Minute Ab Workout
13 Minute Abs + Glutes Workout
12 Minute Ass Workout
12 Minute Ab Workout
14 Minute Abs + Waist Workout
DOWNLOADABLE 14 Minute Full Core Workout
Day 30 Progress Tracking
You're DONE! Great job!!!
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Certificate of Complettion
