Course curriculum

  • 1

    Welcome to You First, Mama Second

    • Introduction to You First, Mama Second
  • 2

    Week 1 - Functional Assessment

    • Functional Assessment Intro

    • 1) Global Forward Flexion

    • 2) Global Extension

    • 3) Global Rotation

    • 4) Postural Assessment

    • 5) Sit To Stand

    • 6) Single Leg Balance - Eyes Open

    • 7) Single Leg Balance - Eyes Closed

    • Functional Assessment Check In
  • 3

    Week 1

    • Week 1 Mindset

    • Week 1 - Nutrition

    • How to track your food - MyFitnessPal Guide

    • Week 1 - Fitness

    • Week 1 Training Planner

    • Week 1 - Self Check Diastasis

    • Week 1 - Finding Pelvic Neutral

    • Week 1 - Connection Breath (Track 1 + 2)

    • Week 1 - Scared Cat Pose (Track 1 + 2)

    • Week 1 - Thoracic Mobilisation with peanut (Track 1 + 2)

    • Week 1 - Glut Release Stretch (Track 1)

    • Week 1 - Glut release with foam roller (Track 2)

    • Week 1 - Glut Bridge

    • Week 1 - Clam Shells

    • Week 1 - Banded Pull Aparts

    • Week 1 - Deadbugs (Arms only)

    • Week 1 - Childs Pose

    • Week 1 - Pec Stretch

    • Week 1 - Pigeon Pose

    • Week 1 - Clams

    • Week 1 Check in
  • 4

    Nutrition Recipes

    • Cookbook - 100 Recipes

    • Big Flavour - Zero Fat

    • Something Sweet
  • 5

    Week 2

    • Week 2 Overview

    • Week 2 Mindset

    • Week 2 - Nutrition

    • Week 2 - Fitness

    • Week 2 Training Planner

    • Week 2 - Finding Pelvic Neutral

    • Week 2 - Childs Pose

    • Week 2 - Pigeon Pose

    • Hip Flexor Stretch

    • Pec Stretch

    • Week 2 Check in
  • 6

    Week 3

    • Week 3 Overview

    • Week 3 - Nutrition

    • How To Hit Protein Target

    • Week 3 - Fitness

    • Week 3 Training Planner

    • Banded Glut Bridge

    • Single Leg Bridge

    • Crab + Monster Walks

    • Banded Shoulder Pull Aparts

    • Bird Dog

    • Good Mornings

    • Knee Press Ups

    • Deadbugs (Legs only)

    • Sumo Deadlift High Pull

    • Press Ups

    • Squats

    • Week 3 Workout - EMOM

    • Week 3 - Checkin
  • 7

    Week 4

    • Week 4 Overview

    • Week 4 Nutrition - Fine Tuning

    • Week 4 Mindset - The Habit Loop

    • Week 4 - Fitness

    • Week 4 Training Planner

    • Week 4 Check In

    • Banded Bent Over Rows

    • Backwards Lunge

    • Shoulder 6 Ways

    • Split Squats

    • Week 4 Workout - EMOM
  • 8

    Week 4 - Functional Assessment

    • Functional Assessment Intro

    • 1) Global Forward Flexion

    • 2) Global Extension

    • 3) Global Rotation

    • 4) Postural Assessment

    • 5) Sit To Stand

    • 6) Single Leg Balance - Eyes Open

    • 7) Single Leg Balance - Eyes Closed

    • Functional Assessment Check In
  • 9

    Week 5

    • Week 5 Intro

    • Week 5 Nutrition

    • Week 5 Fitness

    • Week 5 Training Planner

    • Food Ideas To Hit Macros

    • Track 1 + 2 - Scared Cat Pose

    • Track 1 + 2 - Connection Breath

    • Track 1 + 2 - Thoracic Mobilisation with peanut

    • Track 1 - Glut Release Stretch

    • Track 2 - Glut release with foam roller

    • Squat Down Ups

    • Goblet Squat

    • AMRAP - 2 x 6 mins

    • Week 5 Check In
  • 10

    Week 6

    • Week 6 Overview

    • Week 6 Fitness

    • Week 6 Training Planner

    • Adductor Smash (Track 1 and 2)

    • Adductor Bridge (Track 2)

    • Frog Pose Stretch (Track 1 and 2)

    • Active Thread The Needle With Rotation (Track 2)

    • Hip Flexor Stretch (Track 1)

    • Thread The Needle Stretch (Track 1)

    • Weighted Glut Bridge

    • Sumo Deadlift High Pull

    • Deadbugs

    • Supermans

    • Palof Press (band or weight)

    • Banded Single Arm Row

    • Week 6 Core EMOM

    • Week 6 - Workout

    • Week 6 - Track 2 Workout (With Steph)

    • Week 6 Check In
  • 11

    Week 7

    • QL Smash With Peanut (Track 1 + 2)

    • Frog Pose (Track 1 + 2)

    • Pec Stretch - (Track 1 + 2)

    • Lat Smash (Track 1 + 2)

    • Hamstring Stretch (Track 1)

    • Single Leg Bridge

    • Palof Press

    • Banded Single Arm Row

    • Deadlift

    • Plank

    • Week 7 - Workout 1

    • Week 7 - Chipper Workout 2