Start With This Welcome Video (5 minutes)
How To Go Through The 4 Course Bundle
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
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
How To Get Support From Our Team
Course Do's And Don't'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 Joint Anatomy
Day 5: Hip Rocking Class (12 Minutes)
How To Get Support From Our Team
Day 6: Hip Rocking Class (12 Minutes)
Day 6: How To Do Heel Rocking (3 Minutes)
Day 7: Hip Mobility Class (13 Minutes)
Day 8: Hip Mobility Class (13 Minutes)
How Are You Doing?
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)
Do You Want To Deepen Your Release?
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: Slow / Reverse Gray Hair Growth (7 Min)
The Science Behind Slowing / Reversing Gray Hair Growth
Day 15: Internal And External Hip Rotation Class (11 Minutes)
Day 15: Root + Sacral Chakra Healing
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?
Day 17: Hip Ritual (3 Minutes)
Day 17: Ritual: Part 2 - Call In Your Dreams
Day 18: Trauma Release (14 Minutes)
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 (11 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: Self Massage For Relaxation, Release, And Energy (7 Minutes)
Day 30: OPTIONAL Pelvic Floor Toning Class (15 Minutes)
Day 30 Assessment
3 Minute Daily Hip Ritual (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: Slow / Reverse Gray Hair Growth (7 Minutes)
The Science Behind Slowing / Reversing Gray Hair Growth
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
Day 61: Core Basics (10 Minutes)
Lower Back Relaxation Pose
FAQ: Why isn't this course in HD?
Day 62: Core Basics Part 2 (5 Minutes)
Day 63: How To Use Your Core: Understanding Your Primary And Secondary Powerhouse (8 Minutes)
Day 64: Abs (10 Minutes)
Day 65: Waist (10 min)
Day 66: Glutes (10 Minutes)
Day 67: Lower Core + Pelvic Floor (10 Minutes) Liz Tenuto
Day 68: Self-Care Challenge - Bath
If You Don't Have A Bathtub...
Day 69: Ab Workout (8 Minutes)
Day 70: Waist Workout
Day 71: Plank Technique (8 Minutes)
Day 72: Glute Strengthening (10 Minutes)
Nutrition Challenge
Day 74: Full Body Lengthen (8 Minutes)
Day 75: Abs + Glutes Workout (10 Minutes)
Day 76: Waist (10 Minutes)
Day 77: Glutes (10 Minutes)
Day 78: Unlock Inner Strength (11 Minutes)
Day 79: Full Core Workout (10 Minutes)
Day 80: Hydration Challenge
Day 81: Waist Workout (6 Minutes)
Day 82: Abs (10 Minutes)
Day 83: Drinking Alcohol
One Week Left!!
Day 84: Ab Workout (8 Minutes)
Day 85: Lower Core + Pelvic Floor (10 Minutes)
Day 86: Glutes (10 Minutes)
Day 87: Abs + Glutes Workout (10 Minutes)
Day 88: Realign Your Posture (9 Minutes)
Day 89: Core Integration (12 Minutes)
Day 90: Full Core Workout (10 Minutes)
Day 30 Progress Tracking
You're DONE! Great job!!!
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Certificate of Complettion
