ConqHER Core Foundations

Conqher Pelvic Health

Women's Training

Coach

Dr. Amanda

ConqHER Core Foundations is a 12-week strength training AND educational program made specifically to help you build the important foundational core strength for women’s health.

Whether you’re newly (or not so newly!) postpartum and looking for guidance on core and pelvic floor rehab, or just getting into strengthening and exercise and want to make sure you do the basics to build the foundations first, this program is for you!

Does any of this sound familiar to you?

• You want to make sure to rehab your core and pelvic floor postpartum, but you don’t know where to start

• You want the postpartum guidance from a pelvic floor PT, but don’t have access or time for it.

• You’re ready to get back to your normal exercise routine, but you’re nervous your body isn’t ready.

• You’ve heard about the benefits of strength training for women and want to get started for the first time, but you know the importance of learning the basics first.

• You’re not quite feeling back to “yourself” after having kids, even if it’s been a few years.

• You feel like your abs and pelvic floor never fully recovered from pregnancy and you’re ready to fix it.

• You’re confused about the RIGHT core exercises and nervous about protecting your core and pelvic floor.

• You’ve heard your friends talk about all of those things they deal with since having a baby, and you want to be proactive and keep yourself from experiencing those things as well.

If any of this sounds familiar, then ConqHER Core Foundations was created with you in mind!

$250

Get ConqHER Core Foundations

Knowledge

In depth knowledge about YOUR body and how to use your core for stability, not just in the exercises of this program, but across all workouts and activities.

Confidence

Confidence to step into any workout class, exercise program, or new activity knowing that you have the skills to identify correct core control to keep yourself safe and feeling good.

Automatic core and pelvic floor health

Core and pelvic floor health in your daily life that you don't even have to think about! This program isn't just about creating core and pelvic floor strength, it's about making sure those muscles are automatically providing you support, so you can think about other more important things while living a life that you love!

Foundational Strength

The foundational strength you need to support you and keep you safe for whatever workouts you move on to next, and for all that life might throw at you!

Features

Programming 3 days per week

The programming layout changes through each 4 week phase of the program, ending with 3 full body workouts per week.

Educational Videos

All of the education that my pelvic floor PT patients receive, to help you truly understand your body and the goals in each phase of the program.

Instructional Video Guidance

Exercise instruction videos for every exercise, with both a demonstration and thorough exercise instructions and cuing.

Detailed, expert instruction

Exercise cuing from a pelvic floor PT, using the same cues I use with patients in the clinic to help them feel and execute the exercises correctly.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder and keep you going longer, all through an app.

Equipment

Required

Long Resistance Bands // Small Looped Resistance Bands // Exercise Ball // Trigger Point Release or Lacrosse Ball // Foam Roller

Recommended

Small Silicone Cupping Set // Pilates or Core Ball // Yoga Mat // Workout Bench

Sample Week

Week 1 of 12-week program

Sunday

CCF Week 1 Education

How to Use ConqHER Core Foundations

1 x 1

Intro to TrainHeroic

1 x 1

Equipment Needs

1 x 1

When to Go See a Pelvic Floor PT

1 x 1

Intro to 360 Breathing

1 x 1

Pressure Management: The Inhale

1 x 1

Resting Rib Angle

1 x 1

Optional: Cesarian Scar Self Mobilization

1 x 1

Monday

CCF Week 1

Rib cage Tissue Release

1 x 3:00

Paraspinal Release

1 x 2:00

Child's Pose Breathing

1 x 2:00

HA Breathing for Rib Mobility

3 x 4

Sidelying Breathing

2 x 60

90/90 Breathing

2 x 2:00

Tuesday

CCF Week 1

Rib cage Tissue Release

1 x 3:00

Paraspinal Release

1 x 2:00

Child's Pose Breathing

1 x 2:00

HA Breathing for Rib Mobility

3 x 4

Sidelying Breathing

2 x 60

90/90 Breathing

2 x 2:00

Wednesday

CCF Week 1

Rib cage Tissue Release

1 x 3:00

Paraspinal Release

1 x 2:00

Child's Pose Breathing

1 x 2:00

HA Breathing for Rib Mobility

3 x 4

Sidelying Breathing

2 x 60

90/90 Breathing

2 x 2:00

Thursday

CCF Week 1

Rib cage Tissue Release

1 x 3:00

Paraspinal Release

1 x 2:00

Child's Pose Breathing

1 x 2:00

HA Breathing for Rib Mobility

3 x 4

Sidelying Breathing

2 x 60

90/90 Breathing

2 x 2:00

Friday

CCF Week 1

Rib cage Tissue Release

1 x 3:00

Paraspinal Release

1 x 2:00

Child's Pose Breathing

1 x 2:00

HA Breathing for Rib Mobility

3 x 4

Sidelying Breathing

2 x 60

90/90 Breathing

2 x 2:00

Saturday

CCF Week 1

Rib cage Tissue Release

1 x 3:00

Paraspinal Release

1 x 2:00

Child's Pose Breathing

1 x 2:00

HA Breathing for Rib Mobility

3 x 4

Sidelying Breathing

2 x 60

90/90 Breathing

2 x 2:00

Coach

More from Conqher Pelvic Health

Dr. Amanda

Amanda is the owner of ConqHER Pelvic Health in Colorado. She is trained in pelvic floor health, obstetrics, and is also a Certified Pregnancy and Postpartum Exercise Specialist. She finds her greatest career passion in getting to help women gain the confidence and empowerment that comes with learning about their body, core, and pelvic floor and feeling strong and good again in their own body.

A Program for Women Created by a pelvic floor PT

This isn’t just some exercise program thrown together by a pregnant or postpartum fit influencer. ConqHER Core Foundations was created by Dr. Amanda, a doctor of physical therapy who specializes in pelvic health and obstetrics, and is a certified pregnancy

Get ConqHER Core Foundations

FAQs

Is this program only for women who are newly postpartum?

No! This program is for anyone, at any stage of female fitness. But postpartum is a great time to focus on these foundations and the program is built with someone who is postpartum in mind.

What if I’ve already gone back to exercise postpartum?

That’s great! I’d evaluate if you feel it’s going well – Are you having any pain during or after it? Do you know how to identify good pelvic floor and core control in your exercises? If any of that sounds familiar, then taking a step back to build your foundational strength could be very beneficial!

What should I do after I’ve built these foundations?

Anything you want or that excites you! You’ll have the knowledge necessary to try ANY form of exercise you want and identify safe core and pelvic floor control with it. To continue to build better core and pelvic floor health, check out our StrongHER monthly strength program.

Will this program help if I’m having incontinence?

Incontinence can be a complex issue that I would highly recommend seeing a pelvic floor therapist for a thorough evaluation of. However, the education and training in this program are what all of my patients with incontinence learn and won’t cause harm or worsening of your condition.

Will this program help if I have pelvic organ prolapse?

Proloapse can be a complex issue that I would highly recommend seeing a pelvic floor therapist for a thorough evaluation of. However, the education and training in this program are what all of my patients with prolapse learn and won’t cause harm or worsening of your condition.

What if I had a c-section?

The foundations in this program are especially important for recovery after a c-section! There are also specific c-section modules included to offer extra guidance on the differences in c-section recovery so you’ll have everything you need.

The Proof

Morgan S.

New Mom

Verified Athlete

"Amanda is so great at what she does in helping women get back to feeling healthy and strong again after having a baby!"

Molly K.

New Mom

Verified Athlete

"I’ve been able to get back to being active with confidence that I’m helping my body heal and preventing any further damage-all thanks to Amanda's program!"

Katie B.

New Mom

Verified Athlete

"I am back to my pre-pregnancy fitness levels, and have a far better understanding of my core and pelvic floor than I ever did before. I would (and have!) recommend her to anyone."

Customer Reviews

Overall Rating

ConqHER Core Foundations

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