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Supine and C-Curve Deep Core Hold Breakdown
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NEW! 30 Minute Full Body Mat Pilates 10
OPTIONAL EQUIPMENT:
Wellcraft Pilates Ball
Shop Wellcraft Equipment: https://www.bewellcraft.com/shopCLASS PLAN:
Planks
Mat Booty (Side 1)
Mermaid Teasers (Side 1)
Abs with Ball
Mat Booty (Side 1)
Mermaid Teasers (Side 1)
Bridges -
360 Breathing & Pelvic Floor Lesson 5 - Deep Core Hold
360 Breathing & Pelvic Floor - Deep Core Hold
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360 Breathing & Pelvic Floor Lesson 4
360 Breathing & Pelvic Floor
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28 Minute Prenatal Full Body Mat Pilates
OPTIONAL EQUIPMENT:
1 Wellcraft Ankle Weight
Shop Wellcraft Equipment: https://www.bewellcraft.com/shopCLASS PLAN:
Cat/Cow
Deep Core Hold in Plank
Mat Booty (Side 1)
Deep Core Hold in Plank
Tricep Dips
Mat Booty (Side 2)
Deep Core Hold in Plank
Stretches -
Second Trimester Intro
Wellcraft Mama Prenatal Program FAQ
When should I start the Wellcraft Mama Prenatal Program?
You can begin the program at the start of your first trimester if you're feeling comfortable exercising. Otherwise, start whenever you're ready, and follow the calendar according to your current pregnanc... -
360 Breathing & Pelvic Floor Lesson 3 - Deep Core Hold
No equipment required!
CLASS PLAN:
Pelvic Floor & 360 Breathing - Deep Core Holds -
43 Minute Prenatal Full Body Pilates Fusion 1
OPTIONAL EQUIPMENT:
2-3 lb Hand Weights
Wellcraft Pilates Ball
Shop Wellcraft Equipment: https://www.bewellcraft.com/shopCLASS PLAN:
Standing Cardio + Legs
Deep Core Holds in Plank
Combo Arms
Mat Booty (Side 1)
Side Planks (Side 1)
Bridges
Deep Core Holds on Back
Mat Booty (Side 2)
Side Planks ... -
46 Minute Prenatal Pilates & Yoga Fusion 1
OPTIONAL EQUIPMENT:
A rolled up bath towel or Wellcraft Pilates Ball
Shop Wellcraft Equipment: https://www.bewellcraft.com/shopCLASS PLAN
Standing Yoga Flow
Mat Abs
Mat Booty (side 1)
Side Plank (side 1)
Mat Booty (side 2)
Side Plank (side 2)
Stretches -
30 Minute Prenatal Full Body Pilates Fusion 1
OPTIONAL EQUIPMENT:
2-3 Hand Weights
1 Wellcraft Ankle Weight
Shop Wellcraft Equipment: https://www.bewellcraft.com/shopCLASS PLAN:
Combo Arms
Deep Core Holds
Mat Booty (Side 1)
Side Planks (Side 1)
Deep Core Holds
Mat Booty (Side 2)
Side Planks (Side 2)
Stretches
Kneeling Spinal Extension -
Wellcraft Mama Prenatal Program Intro
Welcome to the Wellcraft Mama Prenatal Program!
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Deep Core Hold Breakdown
In this video, you will learn how to do a Deep Core Hold, a key technique to maintaining and building pelvic floor and transverse abdominal strength during pregnancy. Make sure to watch this video before you attempt deep core holds in our prenatal classes and pelvic floor videos.
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15 Minute Prenatal Stretches 1
No equipment needed!
CLASS PLAN:
These stretches are super helpful to help prevent and relieve aches and pains that often come with pregnancy. -
360 Breathing and Pelvic Floor Lesson 2
CLASS PLAN:
Pelvic floor & 360 Breathing -
36 Minute Prenatal Full Body Mat Pilates 1
OPTIONAL EQUIPMENT:
2-3 lb Hand Weights
Wellcraft Pilates Ball
Shop Wellcraft Equipment: https://www.bewellcraft.com/shopCLASS PLAN:
Modified Planks
Push Ups
Mat Booty (Side 1)
Side Planks
Mat Booty (Side 2)
Side Planks
Tricep Dips
Mat Booty (Side 1)
Mat Booty (Side 2)
Stretches -
48 Minute Prenatal Full Body Pilates Fusion 1
OPTIONAL EQUIPMENT:
2-3 lb Hand Weights
Wellcraft Pilates Ball
Theraband (medium resistance)CLASS PLAN:
Cardio Warmup
Combo Arms
Standing Legs
Mat Abs w/ Ball
Mat Booty (Side 1)
Modified Side Plank
Mat Booty (Side 2)
Modified Side Plank
Stretches
Breathing -
40 Minute Prenatal Pilates & Yoga Fusion 1
OPTIONAL EQUIPMENT:
2-3 lb Hand WeightsCLASS PLAN:
Mat Core Work
Tricep Dips
Mat Booty (Side 1)
Modified Planks
Push Ups
Mat Booty (Side 2)
Standing Yoga Flow
Stretches -
30 Minute Prenatal Full Body Pilates Fusion 2
OPTIONAL EQUIPMENT:
2-3 lb Hand Weights
Wellcraft Ankle Weights
Wellcraft Pilates Ball
Shop Wellcraft Equipment: https://www.bewellcraft.com/shopCLASS PLAN:
Combo Arms
Mat Booty (Side 1)
Deep Core Holds
Mat Booty (Side 2)
Tricep Dips
Stretches -
23 Minute Beginner Full Body Mat Pilates 1
OPTIONAL EQUIPMENT
Wellcraft Pilates Ball
Shop Wellcraft Equipment: https://www.bewellcraft.com/shopCLASS PLAN:
Cat/Cow
Bird Dog
Push Ups
Bridges
Mat Abs
Side Lying Legs (side 1)
Mat Abs
Side Lying Legs (side 2)
Prone Spinal Extension
Stretches -
9 Minute Booty 1
OPTIONAL EQUIPMENT:
Wellcraft Heavy Resistance Booty Band
Shop Wellcraft Equipment: https://www.bewellcraft.com/shopCLASS PLAN:
Side lying booty (side 1)
Side lying booty (side 2) -
23 Minute Booty and Abs 1
OPTIONAL EQUIPMENT:
A chair or other stable surfaceCLASS PLAN:
Standing legs (side 1)
Elevated Planks
Standing legs (side 2)
Mat abs -
20 Minute Booty 1
OPTIONAL EQUIPMENT:
Wellcraft booty band - medium resistance
Shop Wellcraft Equipment: https://www.bewellcraft.com/shopCLASS PLAN
Side lying booty (side 1)
Kneeling booty (side 1)
Side lying booty (side 2)
Kneeling booty (side 2)
Bridges
Stretches -
27 Minute Full Body Pilates Fusion 5
OPTIONAL EQUIPMENT:
2-3 lb hand weights
Wellcraft sliders
Wellcraft Pilates ballShop Wellcraft Equipment: https://www.bewellcraft.com/shop
CLASS PLAN:
Combo arms
Slider planks
Mat booty (side 1)
Mat abs
Mat booty (side 2)
Prone spinal extension -
12 Minute Inner and Outer Thighs 1
OPTIONAL EQUIPMENT:
Heavy resistance Wellcraft booty band
Shop Wellcraft Equipment: https://www.bewellcraft.com/shopCLASS PLAN:
Side lying booty (side 1)
Side lying inner thigh (side 1)
Side lying booty (side 2)
Side lying inner thigh (side 2)