Molly Tate

Fitness coach, physical therapist, yoga 

Welcome to your [Core + Pelvic Floor -> return to sport] program! This can be completed 1 of 3 ways: (1) over the course of 1 month with the provided schedule if you’re progressing well with no increased symptoms of pelvic pain, leaking and incontinence, increased coning, doming, or diastasic recti, (2) working through the developmental movement patterns one at a time (supine, sidelying, prone, quadruped, kneeling, seated/squat, standing, and split stance/single leg) or (3) working through the progressive actions of the core and pelvic floor muscles (release, engagement, progression, integration, load, and return to sport). Please watch the introductory videos and each exercise video when starting out to gain form tips and provide some base knowledge to help you on your journey. Resist the urge to skip the “easier” classes or breathwork and release work as these are necessary starting blocks to implement before moving onto higher intensity work and are important to continue to cultivate throughout your fitness routine. This program is intended for anyone who wants to set a solid foundation of core and pelvic floor awareness, strength, endurance, and stability alongside healthy breathing techniques as they progress towards returning to sports, lifting, running, and everyday activities. It is recommended that you are past the initial postpartum stages of healing (6-8 weeks and after getting cleared by your doctor or pelvic floor PT). You do not have to be in the postpartum phase to benefit from this program and gains can be made many years later! This program will take around 15 minutes 4 days a week if you stick to the schedule (with the goal of 1 rest day between sessions as able), but progress as you feel comfortable and contact your doctor or pelvic floor PT if you have greater needs or have an increase in negative symptoms. Let me know if you have any questions, get to know your body during this journey, stay patient, and have some fun!

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