Welcome to the Core Foundations Series: Level 3!

Over the next 2 weeks, you’ll progress from basic core movements to pilates-style flows and weighted sequences.

The goal of this series is to build a foundation of mind-muscle connection so you understand how to activate (and actually feel) your deep core & pelvic floor muscles working.

WHAT YOU WILL ACHIEVE
By completing the Core Foundations series you can expect to:

✓ Build a foundation of mind-muscle connection
✓ Learn proper diaphragmatic breathing technique
✓ Retrain your brain to feel your deep core & pelvic floor working
✓ Release excess tension
✓ Strengthen and support your pelvic floor

WHO IS IT FOR
The Core Foundations series is for you if:

✓ Exercises like crunches and planks feel too easy
✓ BUT you feel other muscles take over on more advanced movements
✓ You hold your breath or don’t know how to breathe while training
✓ You’re looking for a series that’s easy to add to your existing routine
✓ PREGNANCY: if you are at any stage of pregnancy and have received clearance for physical activity from your healthcare provider*
✓ POSTPARTUM: if you are at least 6 weeks postpartum and have received clearance to return to physical activity from your healthcare provider*
*see additional notes in the FAQs at the bottom of this page

TRAINING STYLES
Throughout the Core Foundations series, we will combine functional training with pilates-inspired breathing techniques to transform your core training.

Each week, you will complete:

✓ 3 core workouts, each focused on a different functional movement pattern (e.g. core flexion, anti-flexion, rotation, anti-rotation)

Plus optional mobility on the days in between to reinforce breathing technique and release excess tension from your body.

WORKOUT DURATION
The Core Foundations series is designed to be an easy add on to your existing routine.

You can expect 3 x 10-20 minute core workouts per week with 3 x 10-20 minute optional mobility workouts on the days in between.

DIFFICULTY
The Core Foundations series is broken down into three levels and we recommend progressing through each for best results.

LEVEL 1 is for you if:
✓ You’re new to core training
✓ You hold your breath or don’t know how to breathe while training
✓ PREGNANCY: you want to build a foundation of strength to support your changing body
✓ POSTPARTUM: you’ve been cleared for exercise and want to rebuild your strength (the right way)

LEVEL 2 is for you if:
✓ You’ve completed Level 1 of this series
✓ You breathe through training, but don’t know if the right muscles are working
✓ You want to master the basic core movements

LEVEL 3 if for you if:
✓ You’ve completed Level 2 of this series
✓ You’re confident with basic core movements, but struggle to maintain technique through circuits & sequences
✓ You want to explore pilates-style flows and weighted movements

If you’re stuck between levels, start with Level 1. This is the best starting place if you’re new to our style training, plus Level 1 workouts will flow directly into Level 2 so the progression will be seamless for you.

EQUIPMENT NEEDED
Levels 1 & 2 are based around bodyweight workouts that can be completed from the gym or home. Some workouts include an optional pilates ball, but this can be substituted for a small throw pillow, stuffed animal, soccer ball - or anything of a similar size that has a bit of squish.

Level 3 progresses to include weights in some workouts. We recommend having access to a very light set of dumbbells (1-3 lbs) and a light set of dumbbells (5-10 lbs). If you’re struggling to find a set in the 1-3 lb range, feel free to swap for a set of cans from your pantry.

Learn more about the series here: https://joinanda.com/collections/all-products/products/the-core-foundations-series