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Dry Knickers Programme
START HERE
Everyone watch this video first (12:42)
Everyone find your resources here
Watch this video as well if you have had a baby within the last 6 months (4:29)
Watch this video as well if you are currently pregnant (4:49)
Step 1 - Pelvic Floor Connection
What you must know about your Pelvic Floor to be able to connect effectively (4:41)
How to connect with your Pelvic Floor PROPERLY! (19:30)
A bit on having a tight Pelvic Floor and stretches you can use (12:48)
Finish off this section here and check your checklist
Step 2 - Connecting with your Abdominal muscles
What you need to know about your stomach muscles (14:57)
How to (optionally) assess for a Diastasis Recti (11:42)
How to connect with your Transverse Abdominis (lower stomach muscles) (12:06)
Finish off this section here and check your check list
Step 3 - Get really confident connecting
What confidence in connecting is and how to use the connection practice lessons (8:56)
Connection Practice in here (9:28)
Finish off this section here and check your checklist
Step 4 - Add in small movements / Step 5 - Keeping your body safe
How to add in small movements whilst keeping it strong (10:33)
How on earth to fit this all into life! M.E.D.S (11:58)
15 minute core workout 1 (16:12)
15 minute core workout 2 (16:27)
15 minute core workout 3 (15:46)
Finish off this section here and check the checklist
Step 6 - Add in big movements
How to use the workout tracks (And epic membership money off code) (9:33)
Workout 1 (38:42)
Workout 2 (35:02)
Workout 3 (31:55)
Workout 4 (34:57)
Workout 5 (37:11)
Workout 6 (34:33)
Workout 7 (33:33)
Workout 8 (33:09)
Workout 9 (40:50)
Workout 10 (36:42)
Finish off this section here and check your checklist
Step 7 - Adding everything you have learned into daily movements
An Intro to strong daily movement patterns (5:15)
Standing Posture (9:27)
Sitting Posture (6:17)
Cough / laugh / sneeze / shout with Dry Knickers (4:51)
Picking up your baby / shopping / other heavy object (5:47)
Standing with your baby / child or heavy object (3:49)
Hoovering, sweeping, cleaning kitchen sides (5:29)
Last words from me (4:04)
Step 8 - Freedom from giving a damn about how your body looks
What step 8 is....... (11:18)
Question and Answers Here
How and when can I get into running whilst looking after my body? (11:27)
Live planning session using the weekly and daily planners and M.E.D.S (45:33)
Live planning session using the weekly and daily planners and M.E.D.S
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