Physiofem

Stretch flow, glutes + legs activation 25mins || mat, pilates ball (cushion/ towel) + small towel

Pelvic floor release with body mobility

Pelvic floor exercises 11 mins || mat + cushion

Breath work session 15mins || mat + cushion

Programme introduction - pelvic health info, pelvic floor exercises + self screen diastasis

Body stretch + activate side body, hips + core 23mins || mat, long band + loop band

Abs + core 10mins || mat, long band + ball

Stretch, lengthen + rest 24mins || mat, cushions, rolled hand towel + chair

Whole Body workout 23 mins || mat, long band + pilates ball

Shoulder, arms + upper spine || mat, loop band + 2x small weights

Mobilise + challenge 28mins || mat, long band, loop band, ball + 2x small weights (2 tins)

Low back, glutes + legs || mat, loop band + long band

Triceps, shoulders, core + legs 20mins || mat, long band + loop band

Adding impact tasks 5 mins || mat + loop band

Assess readiness for return to high impact exercise