CORE SOLUTIONS: No More Back Pain & No More Leaks!

Start Here: CORE SOLUTIONS 2.0

UNIT 1: Learn 360 Breathing 14 Topics

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How to Approach this Unit

Do You Need a Breathing Intervention?

Optional Learning: Breathing Muscles

Nasal Breathing

Mouth Taping

Don’t Breathe Like This!

Breathe Like This! WATCH THIS VIDEO!

How’s Your Posture?

Need a Tongue Intervention?

Optional Learning: ZOA and Rib Flare

Optional Learning: High Hinge Point and Low Lumbar Curve

90-90 Breathing: DO THIS EXERCISE

How To Breathe: Everyday Life vs. Exercise

Mindset: The Chinese Bamboo Tree

UNIT 2: IMPROVE 360 BREATHING 11 Topics

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How To Approach This Unit

Mindset: The Awesome List

Mindset: Go-To Emotions

Mindset: Quitting Prevention

Mindset: How to Approach Movement Correction

Mindset: Building Resilience and Managing Anxiety

90-90 Breathing Case Studies + Troubleshooting

The Best Way to Learn 360 Breathing: Side Lying Breathing Exercise

Exercises for Rib Mobility: Myofascial Release, Side Lying, “HA” Breathing

Exercises + Case Studies for Back Body Expansion: Paraspinal Release, Child’s Pose Breathing, Deep Squat Breathing, Hands & Knees Breathing

Exercises for Side Body Expansion: Side Breathing

UNIT 3: MANAGE CORE PRESSURE 16 Topics

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Welcome! Training Plan

Words = Failure of Action

Mindset: Are You a 1 or 2 Marshmallow Person?

Been Pregnant? Read this!

Case Studies: 90-90 Breathing

What’s Your Mobility? Should You Squat Ass-to-Grass?

Do You Win Your Workouts?

The 3 Diaphragms

Breathing and Core Pressure Management

Are You Upper Ab Dominant?

Are You Breathing Under a Brace (BUB)?

What Happens When Your TVA is Weak?

Bracing vs. Drawing In the TVA

Do You Pass the Balloon Breathing Assessment (BBA)?

Dead Bugs Exercises: Low Abs Intervention:

Core Case Studies

Start Here: CORE SOLUTIONS 1.0 3 Topics

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How To Approach This Program

Today’s Homework (IMPORTANT!)

Join the Facebook Group

Breathing Clinic 6 Topics

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Breathing Introduction

360 Degree Breathing (IMPORTANT!)

Breathing Exercises

18 Minute Follow-Along Stretching Routine Using Your Breath

Breathing & Mobility

Intensity in Flow

TVA Clinic 10 Topics

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CORE ANATOMY VIDEO (VERY IMPORTANT TO WATCH!)

Upper & Lower Body Relationship (IMPORTANT TO READ)

Is Core Work the Solution to Back Pain? (IMPORTANT TO READ)

12 Minute Follow-Along TVA Activation Routine (IMPORTANT TO DO)

15 Minute Follow-Along Spinal Segmentation & Flexibility Routine (IMPORTANT TO DO)

What is Compression?

Why are the Block Plank, Set-Point, & L-Sit Prep so Important for Learning How To Engage the TVA?

Why do my wrists hurt and my quads cramp during some exercises?

Bracing vs. Hollowing (and Why I’m Not a Fan of These Terms)

Diastasis Recti Protocols

Pelvic Floor Clinic 11 Topics

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Intro

Anatomy Review: TVA and Pelvic Floor

Urinary Incontinence

Pelvic Organ Prolapse

Hypo versus Hypertonic Pelvic Floor

Upper Ab Dominance and Lower Belly Pooch

Breathing Exercises for Pressure Management

Exercises to Release the Pelvic Floor

Pelvic Floor Strengthening Exercises

4 Exercises for Developing Superhuman Deep Core Strength and Stability

Other Great Tips

Emergency Clinic – Help! I Have Back Pain! 16 Topics

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20-Minute Follow-Along Routine for Low Back Pain

Breathing Exercises

Rib Cage Mobility Routine: 7 Minutes

TVA Activation Routine: 12 Minutes

Spinal Segmentation & Flexibility Routine: 15 Minutes

Daily Stretching Routine for Relief: 18 Minutes

CRP: Release the Psoas: 6 Minutes

Exercises for Low Back Pain, Hip Tension, Overactive Pelvic Floor

Pelvic Stability Exercise Routine: 12 Minutes

SI Joint Pain Relief Exercise Routine: 6 Minutes

Stretching Exercise Routine: 7 Minutes

Low Back Pain Exercise Routine: 8 Minutes

Classical Pilates Routine: 30 Minutes

Chakra 1 (Root Chakra): Balance Routine: 4 Minutes

Chakra 2 (Sacral Chakra): Flow Like Water Routine: 8 Minutes

Chakra 3 (Solar Plexus): Breath Routine: 3 Minutes

Core Video Workouts 5 Topics

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Instructions & Intent

Stomach Vacuum Clinic 3 Topics

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Start Here

Part 1 – Learn the Approach

Part 2 – Exercises & Training Plan

Program Content