PARC pt

Ebook

Pelvic Floor Exercises Intro

Diastasis Recti Intro

Kegel

Kegel with Pillow Squeeze

Kegel with Pillow Squeeze and Pelvic Tilt

Kegel with Pillow Squeeze and Bridge

Heel Slides

Foot Taps

Knees to Chest

Quadruped Kegel

Quadruped Kegel with Leg Extension

Warm Up

Cool Down

Couples Stretch Video

1. Squat Press (1)

2. Hammer Curls (1)

3. Lateral Raise on Tippy Toes (1)

4. Tricep Kickback (1)

5. Calf Raises (1)

6. Front to Lateral Raise (1)

7. Side Plank (1)

8. Bridges (1)

9. Clamshells (1)

1. Reverse Lunge & Bicep Curl (1)

2. Deadlift (1)

3. Narrow Squat (1)

4. Push Up (1)

5. Chest Fly (1)

6. Lateral Leg Lift (1)

7. Superman (1)

8. Deadbugs (1)

9. Inchworms (1)

1. Sumo Squat (1)

2. Kick Back & Supinated Forward Raise (1)

3. Reverse Butterfly (1)

4. Banded Lateral Leg Raise (1)

5. Wall Sit (1)

6. Single Arm Row (1)

7. Core Stabilization (1)

8. Bird Dogs (1)

9. Banded Bridge (1)

Week 1: Day 4 - Guided Walk

1. Squat Kick Back (1)

2. Rotational Press (1)

3. Bent Over High Row (1)

4. Donkey Kicks (1)

5. Fire Hydrants (1)

6. Hip Circles (1)

7. Inner Thigh Lift (1)

8. Oblique (1)

9. Heel Taps (1)

1. Walking Lunges (1)

2. Single Arm Snatch (1)

3. High Knees (1)

4. Side Squats (1)

5. Scap Squeezes (1)

6. Up Downs (1)

7. Crunches (1)

8. Flutter Kicks (1)

9. Bridge Mod. (1)

1. Banded Lateral Walks (1)

2. Leg Curl (1)

3. Chair Split Squat (1)

4. Front Raise (1)

5. Arm Raise Combo (1)

6. Banded Pull Downs (1)

7. Bicycle (1)

8. Windshield Wipers (1)

9. Reverse Crunch (1)

Week 2: Day 4 - Guided Walk

1. Foward Leg Lift (1)

2. Diagonal Leg Lift (1)

3. Chair Kick (1)

4. Tricep Band Pulldown (1)

5. Banded Pull Aparts (1)

6. Banded Shoulder Work (1)

7. Leg Lift (1)

8. Core Rocks (1)

9. Plank Up Downs (1)

1. Squat Twist (1)

2. Side Bends (1)

3. Curtsey Lunge (1)

4. Windmill (1)

5. Dips (1)

6. Punching Lunges (1)

7. Dumbbell Leg Lifts (1)

8. Plank Row (1)

9. Full Body Roll Up (1)

1. Mountain Climbers (1)

2. Ski Jumps (1)

3. Sumo Side Bends (1)

4. Jumping Jacks (1)

5. Bicep Curl (1)

6. Overhead Tricep Ext. (1)

7. Plank Reach Throughs (1)

8. Russian Twist (1)

9. Plank (1)

Week 3: Day 4 - Guided Walk

1. Dumbbell Swings (1)

2. Stutter Step (1)

3. Plie Squat (1)

4. Woodchop (1)

5. Elbow Squeeze Press (1)

6. Scaption (1)

7. Opp toe touch (1)

8. Hopping Trunk Rotation (1)

9. Seated Knee Tucks (1)

1. Alternating Side Lunges (1)

2. Lunge Front Kicks (1)

3. Pulsing Squats (1)

4. Upright Row (1)

5. Skull Crusher (1)

6. Around the World (1)

7. Plank Shoulder Taps (1)

8. Pullover (1)

9. Shifting Plank (1)

1. Hip Thrusters (1)

2. Deep Lunge (1)

3. Jump Squat (1)

4. Steering Wheel (1)

5. Shoulder to Shoulder Press (1)

6. Military Press (1)

7. Rev. Plank (1)

8. Plank Jacks (1)

9. Burpee (1)

Week 4: Day 4 - Guided Walk

1. Squat Press (2)

2. Hammer Curls (2)

3. Lateral Raises on Tippy Toes (2)

4. Tricep Kickback (2)

5. Calf Raises (2)

6. Front to Lateral Raise (2)

7. Side Plank (2)

8. Bridges (2)

9. Clamshells (2)

1. Reverse Lunge & Bicep Curl (2)

2. Deadlift (2)

3. Narrow Squat (2)

4. Push Up (2)

5. Chest Fly (2)

6. Lateral Leg Lift (2)

7. Superman (2)

8. Deadbugs (2)

9. Inchworms (2)

1. Sumo Squat (2)

2. Kick Back & Supinated Forward Raise (2)

3. Reverse Butterfly (2)

4. Banded Lateral Leg Lift (2)

5. Wall Sit (2)

6. Single Arm Row (2)

7. Core Stabilization (2)

8. Bird Dogs (2)

9. Banded Bridge (2)

Week 5: Day 4 - Guided Walk

1. Squat Kick Back (2)

2. Rotational Press (2)

3. Bent Over High Row (2)

4. Donkey Kicks (2)

5. Fire Hydrants (2)

6. Hip Circles (2)

7. Inner Thigh Lift (2)

8. Obliques (2)

9. Heel Taps (2)

1. Walking Lunges (2)

2. Single Arm Snatch (2)

3. High Knees (2)

4. Side Squats (2)

5. Scap Squeeze (2)

6. Up Downs (2)

7. Crunches (2)

8. Flutter Kicks (2)

9. Bridge Mod. (2)

1. Banded Lateral Walks (2)

2. Leg Curl (2)

3. Chair Split Squat (2)

4. Front Raise (2)

5. Arm Raise Combo (2)

6. Banded Pull Down (2)

7. Bicycle (2)

8. Windshield Wipers (2)

9. Reverse Crunch (2)

Week 6: Day 4 - Guided Walk

1. Forward Leg Lift (2)

2. Diagonal Leg Lift (2)

3. Chair Kick (2)

4. Tricep Band Pulldown (2)

5. Banded Pull Apart (2)

6. Banded Shoulder Work (2)

7. Leg Lift (2)

8. Core Rocks (2)

9. Plank Up Downs (2)

1. Squat Twist (2)

2. Side Bends (2)

3. Curtsey Lunge (2)

4. Windmill (2)

5. Dips (2)

6. Punching Lunges (2)

7. Dumbbell Leg Lift (2)

8. Plank Row (2)

9. Full Body Roll Up (2)

1. Mountain Climbers (2)

2. Ski Jumps (2)

3. Sumo Side Bends (2)

4. Jumping Jacks (2)

5. Bicep Curl (2)

6. Overhead Tricep Ext. (2)

7. Plank Reach Throughs (2)

8. Russian Twist (2)

9. Plank (2)

Week 7: Day 4 - Guided Walk

1. Dumbbell Swings (2)

2. Stutter Step (2)

3. Plie Squat (2)

4. Woodchop (2)

5. Elbow Squeeze Press (2)

6. Scaption (2)

7. Opp Toe Touch (2)

8. Hopping Trunk Rotations (2)

9. Seated Knee Tucks (2)

1. Alternating Side Lunges (2)

2. Lunge Front Kicks (2)

3. Pulsing Squats (2)

4. Upright Row (2)

5. Skull Crusher (2)

6. Around the World (2)

7. Plank Shoulder Taps (2)

8. Pullover (2)

9. Shifting Plank (2)

1. Hip Thrusters (2)

2. Deep Lunge (2)

3. Jump Squat (2)

4. Steering Wheel (2)

5. Shoulder to Shoulder Press (2)

6. Military Press (2)

7. Rev. Plank (2)

8. Plank Jacks (2)

9. Burpee (2)

Week 8: Day 4 - Guided Walk

1. Squat Press (3)

2. Hammer Curls (3)

3. Lateral Raise on Tippy Toes (3)

4. Tricep Kickback (3)

5. Calf Raises (3)

6. Front to Lateral Raise (3)

7. Side Plank (3)

8. Bridges (3)

9. Clamshells (3)

1. Reverse Lunge & Bicep Curl (3)

2. Deadlift (3)

3. Narrow Squat (3)

4. Push Up (3)

5. Chest Fly (3)

6. Lateral Leg Lift (3)

7. Superman (3)

8. Deadbugs (3)

9. Inchworms (3)

1. Sumo Squat (3)

2. Kick Back & Supinated Forward Raise (3)

3. Reverse Butterfly (3)

4. Banded Lateral Leg Raise (3)

5. Wall Sit (3)

6. Single Arm Row (3)

7. Core Stabilization (3)

8. Bird Dogs (3)

9. Banded Bridge (3)

Week 9: Day 4 - Guided Walk

1. Squat Kick Back (3)

2. Rotational Press (3)

3. Bent Over High Row (3)

4. Donkey Kicks (3)

5. Fire Hydrants (3)

6. Hip Circles (3)

7. Inner Thigh Lift (3)

8. Oblique (3)

9. Heel Taps (3)

1. Walking Lunges (3)

2. Single Arm Snatch (3)

3. High Knees (3)

4. Side Squats (3)

5. Scap Squeezes (3)

6. Up Downs (3)

7. Crunches (3)

8. Flutter Kicks (3)

9. Bridge Mod. (3)

1. Banded Lateral Walks (3)

2. Leg Curl (3)

3. Chair Split Squat (3)

4. Front Raise (3)

5. Arm Raise Combo (3)

6. Banded Pull Down (3)

7. Bicycle (3)

8. Windshield Wipers (3)

9. Reverse Crunch (3)

Week 10: Day 4 - Guided Walk

1. Forward Leg Lift (3)

2. Diagonal Leg Lift (3)

3. Chair Kick (3)

4. Tricep Band Pulldown (3)

5. Banded Pull Aparts (3)

6. Banded Shoulder Work (3)

7. Leg Lift (3)

8. Core Rocks (3)

9. Plank Up Downs (3)

1. Squat Twist (3)

2. Side Bends (3)

3. Curtsey Lunge (3)

4. Windmill (3)

5. Dips (3)

6. Punching Lunges (3)

7. Dumbbell Leg Lifts (3)

8. Plank Row (3)

9. Full Body Roll Up (3)

1. Mountain Climbers (3)

2. Ski Jumps (3)

3. Sumo Side Bend (3)

4. Jumping Jacks (3)

5. Bicep Curl (3)

6. Overhead Tricep Ext. (3)

7. Plank Reach Throughs (3)

8. Russian Twist (3)

9. Plank (3)

Week 11: Day 4 - Guided Walk

1. Dumbbell Swings (3)

2. Stutter Step (3)

3. Plie Squat (3)

4. Woodchop (3)

5. Elbow Squeeze Press (3)

6. Scaption (3)

7. Opp Toe Touch (3)

8. Hopping Trunk Rotations (3)

9. Seated Knee Tucks (3)

1. Alternating Side Lunges (3)

2. Lunge Front Kicks (3)

3. Pulsing Squats (3)

4. Upright Row (3)

5. Skull Crusher (3)

6. Around the World (3)

7. Plank Shoulder Tap (3)

8. Pullover (3)

9. Shifting Plank (3)

1. Hip Thrusters (3)

2. Deep Lunge (3)

3. Jump Squat (3)

4. Steering Wheel (3)

5. Shoulder to Shoulder Press (3)

6. Military Press (3)

7. Rev. Plank (3)

8. Plank Jacks (3)

9. Burpee (3)

Week 12: Day 4 - Guided Walk