A Focussed 6-Week Specialist Instructor Led Workshop for the Early Post Natal Member of a Family Centred

Health Club With Emphasis on Education, Empowerment and Effective Fun Exercise (Secondary Spend)

•Individual Initial Consultation & PARQ & Personal Details

•Full Core Strength Check incl. Rec Check etc•Outline of Workshop Contents & Requirements

incl. Homework•Payment

Week 1

• Introductions & Overview of the Programme• Basic A & P of Pelvic Floor & Rest Of Core• Re-Connection & Visualisation Strategies

• Level 1/2 Workout – Dynamic Stretching & Foo Foo Basics

• Homework• Relaxation/Connection/Diaphragmatic Breathing

Week 2

• Review Homework• Re-connection

• Introduce basic concept of Lumbopelvic Stability• Dynamic Flexibility

• Level 1/2/3 Workout – Increased Length• Homework

• Relaxation/Connection/Diaphragmatic Breathing

Week 3

• Review Homework• Re-connection

• Introduce basic concept of Lumbopelvic Stability• Dynamic Flexibility

• Level 1/2/3 Workout – Increased Length• Homework

• Relaxation/Connection/Diaphragmatic Breathing

Week 4

Post Natal Fat Loss Talk

• Optimum Nutrition• Portion Sizes

• Interval Training for Fat Loss• Goal Setting• Homework

• Relaxation/Connection/Diaphragmatic Breathing

Week 5

•Going It Alone – Creating Your Programme!•Basics of Functional Training

•Creating & Progressing Your Core Session•Performing Effective Cardio ( Gym Session)

•Homework

Week 6

Putting it all together – Creating a Successful Strategy

• Nutrition - Overview• Core Strength - Overview

•Functional Movement & Interval Training - Overview• Rest & Restoration - Overview

A Fun Exercise To Music Core and Pelvic Floor Class Aimed at Women of All Ages With Emphasis on

Education, Empowerment and Effective Fun Exercise for this Fundamental Group of Muscles

– Part of the General Class Timetable

Class Structure

• Dynamic Flexibility• Re-Connection & Visualisations• Work Seated on Swiss Ball• Standing Core/PF Work

• Integrated Moving Core/PF Work• Diaphragmatic Breathing and Floor Stretch Warm-Down

• Homework