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
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)
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
Do And Don't
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
13 Minute Ab Workout
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
