Deep Core Restore
A 12-Week, Self-Paced Journey Back to Strength, Safety & Connection
Deep Core Restore is a 12-week, self-paced program designed to help you rebuild deep core and pelvic floor function in a way that feels safe, supported, and sustainable.
This is not about pushing, bracing, or “powering through.”
It’s about restoring trust in your body, reconnecting to your centre, and building strength from the inside out.
You move week by week, at your own pace, guided by education, embodied practice, and gentle integration into daily life.
This Program Is For You If…
You feel disconnected, weak, or unsure in your core or pelvic floor
You’re navigating postnatal changes, perimenopause, or ongoing core issues
You experience leaking, doming or bulging
Traditional core or strength work hasn’t felt safe or effective
You experience low back pain, pelvic heaviness or bloating
You want a gentle but effective approach that honours your nervous system
You value education, embodiment, and long-term sustainability
How the Program Is Structured
12 Weeks • 3 Phases • Self-Paced
Each phase builds progressively, allowing your nervous system, tissues, and strength to adapt without overwhelm.
You can take more time if you need — this is your journey.
Phase one: Reconnect
Week 1–4
We begin by creating a sense of safety and clarity in your body.
This phase focuses on:
Reconnecting to your breath, pelvic floor, and deep core
Reducing gripping, guarding, or disconnection
Establishing gentle patterns of support and awareness
Understanding why your body may have been compensating
The goal is not “doing more” - it’s learning to feel and respond.
Phase two: Rebuild
Week 5–8
Once a foundation of safety is established, we begin to layer in functional strength.
This phase focuses on:
Building deep core support without bracing
Coordinating breath, pelvic floor, and movement
Increasing confidence in everyday activities
Translating your practice into real-life demands
Strength emerges naturally when the body feels supported.
Phase three: Restore & Rise
Week 9–12
In the final phase, we expand your capacity and deepen trust in your body.
This phase focuses on:
Sustaining support under load and movement
Feeling confident in your body again
Embodying strength rather than thinking about it
Creating long-term habits you can return to
The aim is to leave you feeling capable, connected, and empowered — not dependent on constant instruction.
What you receive each week
Each week includes:
• 1x Educational Video (10–15 minutes)
Clear, reassuring education to help you understand your body and the intention behind the practices.
• 3x Guided Practices (20–40 minutes each)
A mix of gentle strength, breath-led movement, nervous system regulation, and restorative work.
• Journal Prompts & Reflection
To deepen body awareness, track change, and reconnect with your internal cues.
• Lifestyle & Hormonal Support Tips
Practical guidance to support your body beyond the mat — including stress, recovery, and hormonal considerations.
Premium Support
For those who would like additional guidance and connection, a Premium option is available and includes:
• 2 x 30-minute one-on-one video consultations
Personalised support to address your unique body, questions, and goals, and to help you move through the program with confidence.
• Monthly live group session* (once per month)
A live, facilitated group session offering education, nervous-system-informed guidance, shared learning, and gentle Q&A.
* Replays are available if you’re unable to attend live.