The Core Foundations Series • The Team Plans

Level 0 is for you if:

✓ You’re early postpartum (0-6 weeks)
✓ You feel ready to start moving, without rushing recovery
✓ You have minimal or well-managed pelvic floor symptoms that don’t impede movement

LEVEL 1 is for you if:

✓ You’re new to core training
✓ You hold your breath or don’t know how to breathe while training
✓ You want to build a foundation of strength (and understanding) for pregnancy & postpartum

LEVEL 2 is for you if:

✓ You’ve completed Level 1 of this series
✓ You breathe through training, but don’t know if the right muscles are working
✓ You want to bridge the gap between crunches and planks feeling “too easy”, but struggling with more advanced training

LEVEL 3 is for you if:

✓ You’ve completed Level 2 of this series
✓ You’re confident with basic core movements, but struggle to maintain technique through circuits & sequences
✓ You want to explore pilates-style flows and weighted movements

LEVEL 4 is for you if:

✓ You’ve completed Level 3 of this series
✓ You’re confident with weighted core movements and pilates basics, but struggle to maintain technique through circuits & sequences
✓ You want to explore more advanced flows and weighted movements

If you’re stuck between levels, start with Level 1. This is the best starting place if you’re new to our style training, plus each level will flow into the next so the progression will be seamless for you.