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Mama Like Me- Prenatal & Postnatal Living Manual

Welcome

The Founder (5:11)
The Program (0:42)

Pilates Principles

Prenatal (8:42)
Postnatal

Prenatal Program

Basic Anatomy of the female pelvic (12:22)

Reformer

Reformer- Beginner System (34:55)
Reformer- Add on (9:23)

Mat

Mat- Beginner System (20:31)

Cadillac

Cadillac- Beginner System (19:11)
Cadillac- Add on (9:05)

How to Structure a Prenatal Session

Example of a prenatal session (7:47)

Prenatal Test

Quiz
Quiz Overview

Postnatal Program

Basic Anatomy of the female pelvic (29:04)

Reactivate Your Core

Reactivate Your Core- Pelvic Tilt to Sholder Bridge (6:04)
Reactivate Your Core- Foot Lift (1:54)
Reactivate Your Core- Toe Touch (3:09)
Reactivate Your Core- Push and Resist (2:34)
Reactivate Your Core- Ab Curls (1:51)
Reactivate Your Core- Half Roll Down (4:36)
Reactivate Your Core- Cat/Cow- Arm and Leg Reach (4:59)
Reactivate Your Core-Bottom Lift (2:25)
Reactivate Your Core- Bottom Lift- Side to Side (3:28)
Reactivate Your Core- Side Kick (6:09)
Reactivate Your Core- Side Plank (3:33)
Reactivate Your Core- Forearm Plank on Your Knees (2:27)
Reactivate Your Core- Squat (3:40)
Reactivate Your Core- The Bear (3:25)

Mama Like Me Manual

Mama Like Me Manual

Reformer

Reformer- Beginner System (31:38)
Reformer- Add on (11:59)

Mat

Mat- Beginner System (23:19)

Cadillac

Cadillac- Beginner System (17:12)
Cadillac- Add on (10:54)

How to Structure a Postnatal Session

Example of a postnatal session (3:17)

Postnatal Test

Quiz

Resources

Dr. Joanna Hess PT, DPT (30:02)
ACOG guidelines prenatal
ACOG guidelines postnatal
Exercises after pregnancy by ACOG
Handouts- Pelvis overview, Kegels and pelvic floor exercises
The DO's and the DONT's
5 Things New Teachers Do Wrong (with pre and postnatal clients)

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