Anyone! If you have a pelvic floor and a core (which we all do), THIS IS FOR YOU! Whether you are pregnant, postpartum, or neither, this challenge is exactly made for you. If you are someone who struggles with connecting with their core and/or or pelvic floor, this challenge is for you! This challenge is meant to help you get down to the basics, and learn foundational principles about your core and pelvic floor, and most importantly gain strength and endurance in those muscles to better support your body.

Your pelvic floor muscles are a group of muscles that lie at the bottom of the pelvis. These muscles have many functions like maintaining continence, supporting our pelvic organs, providing sexual sensations, and more. These muscles are extremely important to pay attention to with aging as they are often neglected and are not directly trained.

The pelvic floor muscles also tend to contribute to a lot of issues in and around the pelvis so it's important to understand where they are, what they do, and how to best support them so we can avoid issues altogether down the road.

Because your core is arguably one of the most essential muscle groups. You core is made up more than just your abdominal muscles. Your "core" is the pelvic floor, diaphragm, spinal muscles, and abdominal muscles.

Strengthening these muscle groups will reduce pelvic floor dysfunction like leakage, risk of prolapse, low back and SI joint pain and improve sexual functions.

You will create a profile inside of The Female Athlete's branded app and all of your workouts and community support group will be inside of the app. After signing up you will get an automated email from the app Trainerize to complete your profile.

The app also has a way to track your nutrition and progress photos for the challenge.

You can do this program anywhere as long as you have bands and preferably a set of moderate dumbbells (although not required with the workouts, you could add for extra challenge with your resistance bands). These workouts can be done at home or at the gym in conjunction with your other plans you may be doing. You can do this with bodyweight, however we strongly encourage a set of big and small loop bands.

I recommend purchasing this set of big loop bands and small loop bands for the challenge so you can for sure do every movement with some added resistance to continue to build strength and endurance. These bands last forever and are a great (and cheap) investment!

No worries! These are all safe exercises to do. However, if you require specific modifications because of breathing issues, pain or lack of range of motion, no big deal! Just reach out to Dr. Courtney or Coach Renee and we will be able to provide any modification necessary during the challenge.

While we realy encourage everyone to come to the live group zoom calls to get the most out of this challenge, stay involved in the community, get their questions answered, and are able to stay accountable by being surrounded by the community, all the zoom calls will be recorded for all challengers to watch on their own time.

You can participate wherever you are in the world. Our app is available on both apple and android. The workouts are scheduled on your calendar and you have free reign to move them around as you wish to complete at your own time. The group zoom education calls will be recorded so you are able to watch that anytime if you are unable to make it to the live zoom time.

Please email info@thefemaleathletedpt.com for any issues with purchasing the challenge and we will get you taken care of asap.