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8-Week Core Challenge with Mommy Mango
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Overview of program and how to get started TODAY!
*****Personalize your program with Transverse Abdominis and Pelvic Floor Strengthening Assignment***** (5:54)
Download the teachable app or add to your home screen (1:10)
Introduction
What is Diastasis Recti?
What causes Diastasis Recti in pregnancy and postpartum? (0:26)
The Mommy Mango approach to rehabilitating a Diastasis Recti?
How long will it take to heal?
Tools To Get Started
Access the Total Body Workout Library
Join the Mommy Mango Support Groups
Fill out your GOAL SETTING WORKSHEET Here
****Top Tips for Success****
Equipment needed
Assessments
Why self-test and self-test troubleshooting. (8:24)
More important than closing the gap (4:24)
Diastasis Recti Test (2:37)
Posture Assessment
*****Personalize your program with Transverse Abdominis and Pelvic Floor Strengthening Assignment***** (5:54)
C-Section Mamas (including mamas that have abdominal scar tissue from different causes)
C-Section/Scar Tissue Release Technique (10:04)
Week 1: Breathing Lessons and Level 1 Workouts
Why we are going to learn how to breathe. (6:09)
Your Transverse Abdominus
Exercise
What Exercises Can I do? (2:08)
DAY 1: Level 1 Workout (8:36)
DAY 2: Level 1 Workout (8:36)
DAY 3: Level 1 Workout (8:36)
DAY 4: Level 1 Workout (8:36)
DAY 5: Level 1 Workout (8:36)
DAY6: Level 1 Workout (8:36)
DAY 7: Rest
Week 2: Alignment Lessons and Level 2 Workouts
Why posture is so critical.
Common postural concerns and how to fix them. (24:53)
DAY 8: Level 2 Workout A (24:52)
DAY 9: Level 2 Workout B (24:40)
DAY 10: Level 2 Workout C (24:41)
DAY 11: Level 2 Workout D (28:41)
DAY 12: Level 2 Workout A (24:52)
DAY 13: Level 2 Workout B (24:40)
DAY 14: Rest
Week 3: Scanning Lessons and Level 2 Workouts
Muscles should be strong not tight.
What muscles are tight and why?
Progressive Muscle Relaxation Practice (3:52)
DAY 15: Level 2 Workout C (11:25)
DAY 16: Level 2 Workout D (15:25)
DAY 17: Level 2 Workout A (11:36)
DAY 18: Level 2 Workout B (11:24)
DAY 19: Level 2 Workout C (11:25)
DAY 20: Level 2 Workout D (15:25)
DAY 21: Rest
Week 4: Exhaling Lessons and Level 2 Workouts
Exhaling With exertion. (4:09)
Exhaling With Exertion Practice (4:09)
DAY 22: Level 2 Workout A (11:36)
DAY 23: Level 2 Workout B (11:24)
DAY 24: Level 2 Workout C (11:25)
DAY 25: Level 2 Workout D (15:25)
DAY 26: Level 2 Workout A (11:36)
DAY 27: Level 2 Workout B (11:24)
DAY 28: Rest
Self-Test
Diastasis Recti Self-test (2:37)
Week 5: Rest Lesson and Level 3 Workouts
Rest and Your Fascia
DAY 29: Level 3 Workout A (15:55)
DAY 30: Level 3 Workout B (18:01)
DAY 31: Level 3 Workout C (16:56)
DAY 32: Level 3 Workout D (14:55)
DAY 33: Level 3 Workout A (15:55)
DAY 34: Level 3 Workout B (18:01)
DAY 35: Rest
Week 6: Nutrition Lesson and Level 3 Workouts
Nutrition and Your Fascia
DAY 36: Level 3 Workout C (16:56)
DAY 37: Level 3 Workout D (14:55)
DAY 38: Level 3 Workout A (15:55)
DAY 39: Level 3 Workout B (18:01)
DAY 40: Level 3 Workout C (16:56)
DAY 41: Level 3 Workout D (14:55)
DAY 42: Rest
Week 7: Stress and Your Fascia and Level 3 Workouts
Relationships
Lifestyle Factors and Stress
DAY 43: Level 3 Workout A (15:55)
DAY 44: Level 3 Workout B (18:01)
DAY 45: Level 3 Workout C (16:56)
DAY 46: Level 3 Workout D (14:55)
DAY 47: Level 3 Workout A (15:55)
DAY 48: Level 3 Workout B (18:01)
DAY 49: Rest
Week 8: Gratitude Lesson and Level 3 Workouts
Gratitude: What difference does it make?
Workout Plan and The Final Key To Closing the Gap
Day 50: Progressive Core Strengthening Workout 1 (8:00)
DAY 51: Mommy Mango Fit Camp
Day 52: Progressive Core Strengthening Workout 2 (4:35)
Day 53: Mommy Mango Fit Camp
Day 54: Progressive Core Strengthening Workout 1 (8:00)
Day 55: Mommy Mango Fit Camp
DAY 56: Rest
Day 57: Progressive Core Strengthening Workout 2 (4:35)
Keep Going. Keep going. Keep going.
Self-Test
Diastasis Recti Self-Test (2:37)
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In closing
Congratulations!!
You don't need me anymore but...
**Bonus** Nutrition Optimization Bundle
Weight Loss Workbook
Meal Plans (with more coming soon)
Gut Healing Protocol
**Bonus** Advanced Core Workouts
Instructions for this section
Advanced Core Workout A (14:56)
Advanced Core Workout B (11:51)
Advanced Core Workout C (11:55)
Advanced Core Workout D (12:15)
What muscles are tight and why?
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