Signature program
Core Restore Foundations
An eight-week private program for women rebuilding after pregnancy, prolapse, hysterectomy, or injury. We move from breath and pressure into deep core and pelvic floor coordination, then layer in lifting mechanics and progressive strength — at the pace your body actually shows up with.
8 weeks
Private 1:1 sessions
75 min
Initial movement screen
$950–$1,200
Full program investment
Who it’s for
Built for the in-between season.
For women who have been told they’re “cleared,” but don’t feel ready — and for women who have done pelvic floor PT and want a confident bridge back to the strength work they love.
- Postpartum core weakness
- Diastasis recti symptoms
- Prolapse symptoms or fear of worsening them
- Hysterectomy or abdominal surgery recovery
- Back pain tied to core or pelvic floor
- Anxiety about returning to lifting or running
The arc
Four phases. One steady progression.
Foundation
Breath, rib cage, and deep core wake-up.
Connection
Pelvic floor coordination and aligned everyday positions.
Movement
Hinge, squat, lift — the patterns your life asks of you.
Strength
Progressive loading and an ongoing plan you trust.
Week by week
What each week tends to look like.
A guide, not a script. Sessions adapt to what your body brings each week.
- 01Foundation
Breath, rib cage, and pressure
Reset the rhythm of breath and rib cage so your core has something to organise around. Learn what intra-abdominal pressure actually is and how to feel it.
- 02Foundation
Deep core wake-up
Rebuild the conversation between your diaphragm, deep abdominals, and pelvic floor. Quiet, precise work — not crunches, not bracing.
- 03Connection
Pelvic floor coordination
Train the pelvic floor to lift, release, and respond to load — without an internal exam. Notice which patterns are familiar and which need rebuilding.
- 04Connection
Posture and alignment in real positions
Translate breath and core work into standing, sitting, carrying, and bending — the shapes your day actually asks of you.
- 05Movement
Hinge and squat mechanics
Build the two foundational lower-body patterns with attention to pressure, alignment, and symptoms. Add light load only when the pattern is honest.
- 06Movement
Lifting and carrying with confidence
Practice the moments that intimidate most clients — picking up a child, a laundry basket, a kettlebell — with strategies you can actually use.
- 07Strength
Progressive loading
Begin layering in resistance: bands, light weights, longer holds. Track how your body responds between sessions, not just during them.
- 08Strength
Your ongoing plan
Pull it all together into a home program you trust, with clear rules for progressing, scaling back, and knowing when to ask for more support.
What’s included
Everything you need to keep going.
- 75-minute initial movement screen
- Eight weekly 1:1 private sessions
- A home program updated each week
- Symptom and progression tracking between sessions
- Optional virtual check-ins between sessions
- Referral guidance when PT or medical care is the right next step
What clients tend to notice
- A clearer sense of how your body is organising under load
- More confidence with everyday lifting, carrying, and bending
- A steadier, more responsive core and pelvic floor
- Practical strategies for symptoms like heaviness, leaking, or doming
- A home program you understand — and can keep using long after we’re done
And honestly
What we won’t promise.
- Recovery is rarely linear; some weeks feel quieter than others
- We move at the pace your body shows up with, not a fixed timeline
- If symptoms point to something needing PT or medical care, we refer
- This is coaching and education — not physical therapy or diagnosis
Ready to begin where you are?
Start with a free 15-minute discovery call. We’ll talk through what you’re working with and decide together if this program is the right next step.
Book a discovery call