Welcome to the Core Foundations Series: Level 4!

Over the next 2 weeks, you’ll progress from weighted exercises and pilates basics to more advanced flows and strength movements.

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: Levels 1 & 2 are suitable for all stages of pregnancy. Levels 3 & 4 are recommended for the first trimester only, but can be completed beyond this at your discretion if you are more experienced.

POSTPARTUM: Levels 1 & 2 are suitable once you have received clearance to return to exercise, after at least 6 weeks postpartum. Levels 3 & 4 are not recommended until you have mastered Levels 1 & 2 or are at least 12 weeks postpartum.

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

In Level 4, you will complete:

✓ 3 core workouts per week, including: weighted strength, pilates sculpt, and strength x pilates fusion

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 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 four levels and we recommend progressing through each for best results.

LEVEL 4 if for you if:
✓ You’ve completed Level 3 of this series
✓ You’re confident with weighted core movements and pilates basics, but struggle to maintain technique through circuits & sequences
✓ You want to explore more advanced 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 each level will flow into the next so the progression will be seamless for you.

EQUIPMENT NEEDED
Level 4 includes 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