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

Start Here
3 Topics
How To Approach This Program
Today’s Homework (IMPORTANT!)
Join the Facebook Group
Breathing Clinic
6 Topics
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
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
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
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
Instructions & Intent
Week 1 COREographies
Week 2 COREographies
Week 3 COREographies
Week 4 COREographies
Stomach Vacuum Clinic
3 Topics
Start Here
Part 1 – Learn the Approach
Part 2 – Exercises & Training Plan
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Today’s Homework (IMPORTANT!)

CORE SOLUTIONS: No More Back Pain & No More Leaks! Start Here Today’s Homework (IMPORTANT!)

Document your height and waist circumference on day 1.

Then re-assess after 6 weeks of doing this program. There's a strong chance that you will lose a couple inches off your waistline (no dieting required)! Training your TVA will shrink your waistline! It will also make your grow a tad bit taller!

Those are pencil marks on my laundry room door, where I measured my height. In 6 weeks, I grew 1/4” and I lost 1.5” around my waist, merely by intensively training my TVA.

If you have not measured yourself yet, do it now!

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