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Educational course modules for all things pelvic floor & core, pregnancy & postpartum rehab.

Educational Resources for an empowered, educated, and sovereign birth experience

A mini course designed for EARLY postpartum c-section recovery 0-6 weeks postpartum; look under each exercise for recommend sets/reps (<10 min/day)

A mini course designed for EARLY postpartum recovery ~0-6 weeks postpartum; try for 3-4x/week at 10 reps each (less than 10-15 min each day)

A 18-wk pelvic floor and core training program that will progress every 6 weeks (beginner, intermediate, hard). Exercises will be broken into 2 week timelines to improve strength, endurance, coordination, and speed. This progressive program will help reduce bladder leakage, pelvic heaviness, and general aches and pains. **This is a generalized program - if you notice worse symptoms or no change, this is a sign you need more personalized 1:1 customization and programming. See "START HERE" **

A 12-wk program focused on glute growth (which pregnant + postpartum DEF need due to muscle loss during these phases of life - no pancake butts over here!) I broke this 12-week program into three 4-week programs beginner - body weight, intermediate - bands, advanced - dumbells. Each workout should only be 10-15 minutes each which you can repeat for multiple rounds or stack on top of your pelvic floor & core workout.

8 mediations (recorded by Dr. Jess) to help you deepen your connection to yourself + baby during pregnancy and postpartum.

Coach Lindsay has her Masters in Occupational Therapy, is a Pelvic Health Specialist, + postpartum/pregnancy corrective exercise coach. Her advanced studies in mindset, stress, and nervous systems regulation interweave a holistic practice to pelvic health.