Course curriculum

  • 1

    Welcome to You First, Mama Second

    • Introduction to You First, Mama Second
  • 2

    Week 1

    • Week 1 Mindset

    • Week 1 - Fitness

    • Week 1 Training Planner

    • Week 1 - Self Check Diastasis

    • 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 Check in
  • 3

    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
  • 4

    Week 2

    • Week 2 Overview

    • Week 2 Mindset

    • Week 2 - Fitness

    • Week 2 Training Planner

    • Finding Pelvic Neutral

    • Thoracic mobilisation

    • Childs Pose

    • Pigeon Pose

    • Hip Flexor Stretch

    • Foam Rolling Gluts

    • Pec Stretch

    • Week 2 Check in
  • 5

    Week 3

    • Week 3 Overview

    • 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
  • 6

    Week 4

    • Week 4 Overview

    • 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
  • 7

    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
  • 8

    Week 5

    • Week 5 Intro

    • Week 5 Fitness

    • Week 5 Training Planner

    • 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
  • 9

    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 Track 2 Together

    • Week 6 - Workout

    • Week 6 Check In
  • 10

    Week 7

    • Week 7 Overview

    • Week 7 Training Planner

    • 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

    • Week 7 - Workout 3 Core

    • Week 7 Check In
  • 11

    Week 8

    • Week 8 Training Planner

    • Connection Breath (Track 1 + 2)

    • Quad Smash (Track 1 + 2)

    • Hip Flexor Stretch With Rotation (Track 1 + 2)

    • Week 8 Single Leg Glut Bridge

    • Week 8 Palof Press

    • Week 8 Banded Single Arm Row

    • Week 8 Deadlift

    • Week 8 Plank

    • Week 8 Workout 1

    • Week 8 Workout 2

    • Week 8 Workout 3 - Core

    • Week 8 Check In
  • 12

    Week 8 Functional Assessment

    • 1. Global Extension

    • 2. Global Forward Flexion

    • 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
  • 13

    Week 9

    • Week 9 Training Planner

    • Week 9 Press Ups

    • Week 9 Knee Press Ups

    • Week 9 Upright Row

    • Week 9 Bent Over Row

    • Week 9 Lunge

    • Week 9 Split Squat

    • Week 9 Core EMOM

    • Week 9 TFL Release (Track 1 & 2)

    • Week 9 PVC Pelvis Balance (Track 1 & 2)

    • Week 9 Standing Flexion Squat (Track 2)

    • Week 9 Lower Thoracic With Peanut (Track 1 & 2)

    • Week 9 Seated Reach With Counter Rotation (Track 1&2)

    • Week 9 Workout 3

    • Week 9 - Workout 4
  • 14

    Week 10

    • Week 10 Training Planner

    • Week 10 Press Up

    • Week 10 Knee Press Up

    • Week 10 Upright Row

    • Week 10 Bent Over Row

    • Week 10 Shoulder 6 Ways

    • Week 10 Workout 1

    • Week 10 Single Leg Deadlift

    • Week 10 Lunge

    • Week 10 Split Squat

    • Week 10 Workout 2

    • Week 10 Core

    • Week 10 Pigeon Smash - Track 1&2

    • Week 10 Banded Clams (Track 1&2)

    • Week 10 Adductor Bridge (Track1 &2)
  • 15

    Week 11

    • Week 11 Training Planner

    • Week 11 - Sumo DL High Pull

    • Week 11 Palof Press

    • Week 11 Press Up

    • Week 11 Lunge Matrix

    • Week 11 Goblet Squat

    • Week 11 - Suitcase DL

    • Week 11 - Crab & Monster Walk

    • Week 11 Banded Bridge

    • Week 11 - Shoulder Taps

    • Week 11 Check In
  • 16

    Week 12

    • Week 12 Training Planner