The Core Kit
Some of our workouts use simple equipment to support your movement. We’ve put together everything you might need, and each program will guide you in advance
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WEEK 1
SESSIONS 1-2
Foundation
Reconnect. Build control. Find your starting point.
Begin by working on diastasis recti, with breath, pelvic floor awareness, deep core control and gentle functional movement. Foundation focuses on the building blocks that support everyday movement and prepare you for strength training.
See phase details
- Dummy point 1 — Add a session overview.
- Dummy point 2 — Add a movement focus.
- Dummy point 3 — Add equipment information.
- Dummy point 4 — Add session duration.
- Dummy point 5 — Add progression guidance.
Next → Strength — build on your foundation with progressively more demanding full-body training.
WEEK 2
SESSIONS 3-5
Strength
Build strength from your foundation.
Progress into full-body strength work while continuing to develop core and pelvic floor coordination. Gradually increased resistance and exercise challenge help you build the capacity for everyday movement and the activities ahead.
See phase details
- Dummy point 1 — Add a session overview.
- Dummy point 2 — Add a movement focus.
- Dummy point 3 — Add equipment information.
- Dummy point 4 — Add session duration.
- Dummy point 5 — Add progression guidance.
Next → Performance — build on that strength as you prepare for more demanding movement.
WEEK 3
SESSIONS 6-7
Performance
Prepare for the movement you love.
Build on your strength with more challenging movement. This phase progressively introduces greater demands on coordination, speed and, where appropriate, impact, helping you prepare for the activities you want to return to.
See phase details
- Dummy point 1 — Add a session overview.
- Dummy point 2 — Add a movement focus.
- Dummy point 3 — Add equipment information.
- Dummy point 4 — Add session duration.
- Dummy point 5 — Add progression guidance.
Performance is personal. Reaching Month 7 does not automatically mean you are ready to run, jump or return to a particular sport.
WEEK 4
SESSIONS
Phase 4
Your phase introduction.
Add your phase description here.
See phase details
- Dummy point 1 — Add a session overview.
- Dummy point 2 — Add a movement focus.
- Dummy point 3 — Add equipment information.
- Dummy point 4 — Add session duration.
- Dummy point 5 — Add progression guidance.
Add your next phase note here.
WEEK 5
SESSIONS
Phase 5
Your phase introduction.
Add your phase description here.
See phase details
- Dummy point 1 — Add a session overview.
- Dummy point 2 — Add a movement focus.
- Dummy point 3 — Add equipment information.
- Dummy point 4 — Add session duration.
- Dummy point 5 — Add progression guidance.
Add your next phase note here.
WEEK 6
SESSIONS
Phase 6
Your phase introduction.
Add your phase description here.
See phase details
- Dummy point 1 — Add a session overview.
- Dummy point 2 — Add a movement focus.
- Dummy point 3 — Add equipment information.
- Dummy point 4 — Add session duration.
- Dummy point 5 — Add progression guidance.
Add your next phase note here.
Start your Core journey.
This is not a teaser workout. It's a real experience of breath-led activation, deep core engagement, controlled strength, and the feeling of being supported from within.