MR Move 1

Week 1 Move + Restore

Core Component 1

Welcome to your first Core Re-training component!

If you haven’t already checked out the Guided Piston Breathing Video you may want to go back and take a peek at that. It’s a great place to start in order to increase your awareness and connection to your core muscles.

Once you feel confident in how to breathe deeply by using the inner core muscles and have practiced your diaphragmatic breathing in various positions, it’s time to get down to business…down there.

You will work on the same Core Re-training component for 2 weeks so you can really develop a strong awareness and connection to your deep core muscles before you add on more challenging movements.

Core Component #1

You can mix and match the Core Component with your other workouts, as a pre-workout core warmup or do it as a stand alone practice to continue retraining your core and pelvic floor consistently throughout the week. Frequent, small bouts of activity will always trump long, occasional efforts.

We recommend doing the Core Component 2 times a week. With at least 1 or 2 days of the Restorative Pose (see below).

It’s important to find time each day to build the habit of connecting with your core and pelvic floor, such as when you come in from your morning walk, while you watch TV in the evening, or while you wait for your morning coffee to brew.

Get Ready

You will need:

  • 2 rags/towels you don’t mind having on the floor

  • a towel, small blanket or pillow

Total time: about 12 minutes

Week 1 Core PDF

Week 1 Strength + MObility

Hey mama,

Welcome to your very first week of workouts! Hooray!

This week we’ve got 2 feel-good #MamaReset workouts for you, all about moving and mobilizing that tired, stiff body of yours!

Goal Setting

We recommend you perform at least each workout at least ONCE, as one focuses on upper body mobility and awareness, while the other zeroes in on the lower body. You may choose to perform more than two strength/mobility workouts, alternating them throughout your week.

Try using your core component video (look to your Core Component lesson within this week’s MOVE module) as a warm up or cool down, or save it for your non-strength days.

Remember: Mama Reset is designed to be mix-&-match so you can customize the program to YOUR needs and schedule!

On off days, you’ll perform your walking component OR cardio “booster” if you desire more of a push. You may also choose active rest, simply doing your regular household tasks and childcare, or perhaps a simple stroll to the playground and a few stretches, if that feels right.

We’ve included a sample workout plan below to inspire you!

One last note: Don’t feel pressured to use EVERY component, every week. You’ll have an armoury of workouts to use after these 6 weeks are done, and we have 6 weeks to practice putting together the #MamaReset workouts!

Check in on the Mama Reset Community to commit to your weekly workout schedule and ask any questions!

Ready? Go!

Week 1 Upper Body + Awareness

Most of us spend our days hunched over a desk, a little one, or even a kitchen counter or other task. Rarely do we move our upper bodies in all the ways they are designed.

You’ll be surprised how challenging it can be simply to MOVE your body, without weights or gadgets, in a full range of motion and with good form.

Get Ready:

You will need:

  • a yoga mat

  • a towel or small blanket

  • a wall.

Total time: about 25 minutes.

Week 1 Upper Body PDF

Week 1 Lower Body Mobility+Awareness

The changes of pregnancy and postpartum can wreak havoc on a mama’s hips, legs and back. Aligning and mobilizing the lower body is the first step to aligning the core and finding greater strength.

Enjoy this flowing lower body workout, the perfect antidote to hours of desk work, childcare and modern life.

Get Ready:

You will need:

  • a yoga mat

  • a towel or small blanket

  • a wall.

Total time: about 20 minutes.

Week 1 Lower Body PDF

Week 1 Restore Pose

Rest + Renewal

Not only does your body need to be strengthened and nourished with healthy food, it also needs time to rest and recover. And it’s not just your muscles that need time to relax, your brain needs the opportunity to unplug and build new relationships with the areas of your body that you’re working on connecting to and strengthening.

Taking time to slow down and rest doesn’t always come naturally but it’s such an important part of the healing and recovery process.

As mothers we spend our days taking care of others CONSTANTLY and can be incredibly draining, both mentally and emotionally!

Taking time for constructive rest:

  • allows our muscles can recover,

  • resets our breathing mechanics,

  • stimulates the parasympathetic nervous system which regulates our mood, stress response and many other functions of our body (digestion, hormone levels)

  • and darnit, it just feels good!

We recommend taking 5-10 minutes, as many days as you can, to find some kind of comfortable, resting position to allow your body and mind to reset. You may want to take a few minutes before bed to unwind and promote the relaxation response, while your little ones are napping or happily playing nearby or at the end of a workout.

Week 1 Restorative Pose: Side Lying Stretch

This side lying stretch feels incredibly delicious and helps to release tension around your mid back, encouraging your diaphragm to work more optimally. The diaphragm is one of your core muscles and when it’s not working well it affects the function of your pelvic floor and deep abdominal muscles as well. So taking just a few minutes to breathe and rest your body actually helps your core muscles work better as a team! Total WIN/WIN!

What you need:

  • A rolled up blanket

  • A small pillow (optional)

How to:

  • Place the rolled up blanket horizontally on the ground (or on your yoga mat). Slowly lower yourself over top of the blanket, placing your chest and ribcage just beyond the roll with your waist and hips resting below the roll.

  • Extend your top leg and let the foot rest on the floor.

  • When you’re ready drape your top arm over your head and either let it rest or use your bottom hand to pull on your wrist or forearm to create a bit more length and stretch.

  • Imagine you could bring your breath into the top side of your ribcage. Allowing your ribs to expand as you inhale and deflate as you exhale.

  • Rest here for 3-5 minutes on each side.

Week 1 Sample Workout Schedule


Don’t forget to comment below with your questions and let us know how it feels! Then…

⚡️ Share a sweaty selfie on IG and tag us @themamareset so we can high five you back.

⚡️ Check in with the private Mama Reset online community to stay accountable!