Start Here!

Welcome to the 4TFM Family!

The story of 4TFM

Welcome and Get Ready for Your Online Training! --> Your manual is here!

Objectives for Postpartum Recovery® Fitness Instructors

Objectives for Postpartum Recovery ® Fitness Participants

PPR/PFCM: Topics of Interest and Educational Components

Before the Start of your Series.

Have you downloaded the manual?

Community Building

Three Goals of Postpartum Recovery® Fitness

Postural Changes During Pregnancy.

Anatomy: Pelvis and Abdominal Muscles

Demonstration of 4 Layers of the Core

Diastasis and Pelvic Floor Connection ("Piston of the Core" Demo)

1) Finding Neutral Posture ( the lessons with the number by the title correspond with your book and the homework)

Demonstrate How to do a Diastasis Recti Check - it's about creating tension!

Breathing and The Piston of the Core

Pelvic Floor Recognition (prep for students homework week 1 exercise #2)

Pelvic Floor Engagement

Are Kegels Bad for You?

2a and b) PF Engagement (Homework exercises start here)

3) Finding Transverse Abdominis--examples of Standing, and Hands and Knees.

4) Supine Heel Slide with PF & TVA

5) Supine March with PF & TVA

Review for Participants at the End of Class

PPR Class 1 Quiz

Directions for Video Submission#1

Welcome, Updates, Community Building, and Review From Previous Class

Do it While You Review it!

1) Isolated Pelvic Floor Engagement

2 a, b) Combine PF Engagement with Transverse Abdominis Activation

2-c) Supine PF & TVA (Supine Position)

2d) Alternating Supine Heel Slide

2e) Alternating Supine March

3) Adduction Using the Ball

4)Bridge with Ball

5) Clamshell

6) Find Multifidus

7) Standing Pallof Press

8) Mini Cobra/Thoracic Press-up (Multifidus Activation)

Stretching

Perineal Trauma From Tears or Episiotomy, Scar Massage (Final Talking Points)

Class 2 quiz

Welcome and Updates/Community Building/Review

Do It While you Review It

1) Activate and Engage in Child's Pose/ Child Pose moving up to All 4's

2a, b, c) Standing Pallof Press (with 3 challenges)

3) Calf Raises

4) Unweighted Squats

4a,b,c) Squat--Adding in Upper Body Movement

5) Bridge with Chest Press

6) Side Lying Leg Abduction.

7) Modified Plank

8) Mini Cobra/ Thoracic press up (Multifidus Activation)

9) Oppositional Bird Dog

10) Adduction in all 4s

Stretching Options

Incontinence

Class 3 quiz

Video Submission #2 Directions for classes 2 and 3

Welcome and Updates/Community Building/Review

1) Warm Up Flow--Week 4

2) Modified Bridge with Single Leg Raise

3) Side Lying Leg Abduction.

4) Child's Pose to Alternating Oppositional Bird Dog

5) Reverse Plank Flow

6) Side Plank and 4 variations

7) Single Leg Calf Raises.

8) Romanian Deadlift/Hip Hinge

9) Stationary Lunge

10) Stationary Squat with Chest Press

11) Side Stepping Squats with Arm Abduction

Stretching Options

Pelvic Organ Prolapse (Final Talking Points)

Class 4 quiz

Class 5 Welcome and Updates/Community Building/Review

1) Warm Up Flow--Week 5

2)Reverse Wood Chop

3) 2 Footed Hop

4) Stationary Squat with Overhead Press

5a,b) Side Stepping Squat with Overhead Press and Horizontal Shoulder Abduction

6)Stationary Lunge Review

6-a) Stationary Lunge with Rhomboid Row

6-b) Stationary Lunge With Overhead Press

6-c) Walking Lunge With Overhead Press

7) Airplane (Single Leg Romanian DeadLift)

8) Bridge with Single Leg Raise and Chest Press

9) Side Plank - 4 types

10) Reverse Plank Flow

Dyspareunia

De Quervain’s Syndrome (New Mother’s Syndrome)

Stretch Flow

Class 5 quiz

Directions for Video Submission #3 for lessons 4 and 5

Class 6 Welcome and Updates

1) Warm Up Flow--Week 6

2) Single Leg Hops.

3) Squats - unweighted or weighted

3) Stationary Squat with Overhead Press

3) Side Stepping Squat with Bicep Curl

3) Side Stepping Squat with Overhead Press and Horizontal Shoulder Abduction (Directional Change)

4) Romanian Deadlift/Hip Hinge

5) Airplane (Single Leg Romanian DeadLift).

6) Stationary Lunges and Lunge with Tricep Kickback

6) Stationary Lunge with Rhomboid Row and Deltoid Row

6) Walking Lunge wit Overhead Press and Chest Press

6) Walking Lunge with Horizontal Shoulder Abduction and Walking Lunge with Weighted Torso Rotation

Stretch Flow

Diastasis Recti Check

Long Term Maintenance Plan

Class 6 quiz

Directions for Video Submission #4 for Lessons 6

References

Encouragement and Tips for your first class

Trigger Roll Out - feels great!