No equipment needed!

This powerful guided visualization is your invitation to release what no longer serves you and step boldly into your next chapter. Set against the backdrop of a glowing desert sunset, you'll be guided through a symbolic fire ritual—honoring the past, letting go of old identities, and witnessing y...

360 Breathing & Pelvic Floor Lesson 6 - Deep Core Holds

OPTIONAL EQUIPMENT:
2-3 lb Hand Weights
Heavy Resistance Wellcraft Booty Band
Shop Wellcraft Equipment: https://www.bewellcraft.com/shop

CLASS PLAN:
Combo Arms
Standing Legs
Mat Booty
Stretches

OPTIONAL EQUIPMENT:
Wellcraft Ankle weight
Wellcraft Pilates Ball
Shop Wellcraft Equipment: https://www.bewellcraft.com/shop

CLASS PLAN:
Kneeling Planks
Push Ups
Mat Booty (Side 1)
Kneeling Spinal Extension
Bridges
Supine Abs
Mat Booty (Side 2)
Tricep Dips

OPTIONAL EQUIPMENT:
2-3 lb Hand Weights
Heavy Resistance Wellcraft Booty Band
Shop Wellcraft Equipment: https://www.bewellcraft.com/shop

CLASS PLAN:
Combo Arms
Mat Booty (Side 1)
Mat Abs
Mat Booty (Side 2)

Prenatal stretches to help alleviate lower back aches and pains.

360 Breathing & Pelvic Floor with Deep Core Holds

OPTIONAL EQUIPMENT:
2-3 lb Hand Weights
Wellcraft Pilates Ball
Shop Wellcraft Equipment: https://www.bewellcraft.com/shop

CLASS PLAN:
Standing Legs
Combo Arms
Push Ups
Stretches
Deep Core Holds - Supine
Mat Booty (side 1)
Tricep Dips
Mat Booty (side 2)
Stretches

No equipment required, but have a chair handy if you are expecting.

CLASS PLAN:
Standing Legs
Push Ups
Planks
Mat Booty (side 1)
Side Planks
Mat Booty (side 2)
Stretches

OPTIONAL EQUIPMENT:
2-3 lb Hand Weights
Wellcraft Ankle Weight
Shop Wellcraft Equipment: https://www.bewellcraft.com/shop

CLASS PLAN:
Combo Arms
Deep Core Holds in Kneeling Plank
Mat Booty (side 1)
Deep Core Holds Supine
Modified Side Planks
Mat Booty (side 2)
Deep Core Holds in Kneeling Plank
K...

OPTIONAL EQUIPMENT:
2-3 lb Hand Weights
1 Wellcraft Ankle Weight
Shop Wellcraft Equipment: https://www.bewellcraft.com/shop

CLASS PLAN:
Combo Arms
Mat Booty (side 1)
Side Plank (side 1)
Mat Abs
Mat Booty (side 2)
Side Plank (side 2)
Stretches

OPTIONAL EQUIPMENT:
Wellcraft Pilates Ball
Shop Wellcraft Equipment: https://www.bewellcraft.com/shop

CLASS 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 - Deep Core Hold

360 Breathing & Pelvic Floor

OPTIONAL EQUIPMENT:
1 Wellcraft Ankle Weight
Shop Wellcraft Equipment: https://www.bewellcraft.com/shop

CLASS 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

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...

No equipment required!

CLASS PLAN:
Pelvic Floor & 360 Breathing - Deep Core Holds

OPTIONAL EQUIPMENT:
2-3 lb Hand Weights
Wellcraft Pilates Ball
Shop Wellcraft Equipment: https://www.bewellcraft.com/shop

CLASS 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 ...

OPTIONAL EQUIPMENT:
A rolled up bath towel or Wellcraft Pilates Ball
Shop Wellcraft Equipment: https://www.bewellcraft.com/shop

CLASS PLAN
Standing Yoga Flow
Mat Abs
Mat Booty (side 1)
Side Plank (side 1)
Mat Booty (side 2)
Side Plank (side 2)
Stretches

OPTIONAL EQUIPMENT:
2-3 Hand Weights
1 Wellcraft Ankle Weight
Shop Wellcraft Equipment: https://www.bewellcraft.com/shop

CLASS 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