{"heading":null,"id":26671702,"theme":{"name":"custom","colors":{"background":"#ffffff","button":"#4846ab","buttonText":"#ffffff","heading":"#3d5d4b","text":"#5e6971"},"background":{"blend":"normal","blur":0,"contrast":75,"grayscale":100,"opacity":38,"url":null}},"button":{"text":"View product","url":null},"collectionLayout":"collection-layout-columns-left","contentAlignment":"content-alignment-left","header":{"title":"Contents","text":null,"button":{"text":null,"url":null}},"mediaStyle":"media-style-plain","preLaunch":false,"products":null,"sections":[{"id":757589,"default":true,"name":"Contents","description":null,"blocks":[]},{"id":757590,"default":false,"name":"Course Introduction","description":"

Discovering the power of the pelvic floor with a simple anatomy lesson as well as a quick introduction from your coach and how to use this program effectively.

","blocks":[{"id":2213113,"icon":"video","title":"Welcome ","length":"3 mins","filesize":"250 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757590-course-introduction/2213113-welcome"}},{"id":2213115,"icon":"content-text","title":"About Your Coach","length":null,"filesize":null,"preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757590-course-introduction/2213115-about-your-coach"}},{"id":2213116,"icon":"video","title":"What is the pelvic floor? ","length":"5 mins","filesize":"416 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757590-course-introduction/2213116-what-is-the-pelvic-floor"}}]},{"id":757591,"default":false,"name":"The Foundations","description":"

Learn these very beginnings of bringing awareness to your core and pelvic floor with these gentle movements.

","blocks":[{"id":2213118,"icon":"video","title":"Introduction to Module 1","length":"2 mins","filesize":"160 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757591-the-foundations/2213118-introduction-to-module-1"}},{"id":2213122,"icon":"video","title":"Connecting the belly and pelvic floor","length":"3 mins","filesize":"215 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757591-the-foundations/2213122-connecting-the-belly-and-pelvic-floor"}},{"id":2213125,"icon":"video","title":"Back - belly and pelvic lift connection","length":"3 mins","filesize":"190 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757591-the-foundations/2213125-back-belly-and-pelvic-lift-connection"}},{"id":2213128,"icon":"video","title":"Knee and leg lift ","length":"5 mins","filesize":"414 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757591-the-foundations/2213128-knee-and-leg-lift"}},{"id":2213131,"icon":"video","title":"Seated band pull apart","length":"3 mins","filesize":"205 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757591-the-foundations/2213131-seated-band-pull-apart"}},{"id":2213173,"icon":"video","title":"Kneeling band pull apart","length":"3 mins","filesize":"187 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757591-the-foundations/2213173-kneeling-band-pull-apart"}},{"id":2213175,"icon":"video","title":"Glute bridge","length":"3 mins","filesize":"199 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757591-the-foundations/2213175-glute-bridge"}}]},{"id":757592,"default":false,"name":"Module 2","description":"

In this module we build upon the foundations and start to ask more of your body in a gentle way.

","blocks":[{"id":2213185,"icon":"video","title":"Introduction to Module 2","length":"1 min","filesize":"57.4 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757592-module-2/2213185-introduction-to-module-2"}},{"id":2213195,"icon":"video","title":"Banded leg push away","length":"5 mins","filesize":"372 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757592-module-2/2213195-banded-leg-push-away"}},{"id":2213245,"icon":"video","title":"Banded double leg 45 push away","length":"3 mins","filesize":"250 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757592-module-2/2213245-banded-double-leg-45-push-away"}},{"id":2213246,"icon":"video","title":"Cross Crawl","length":"4 mins","filesize":"329 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757592-module-2/2213246-cross-crawl"}},{"id":2213247,"icon":"video","title":"Cross crawl with drag","length":"3 mins","filesize":"252 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757592-module-2/2213247-cross-crawl-with-drag"}},{"id":2213252,"icon":"video","title":"Cross crawl with press","length":"4 mins","filesize":"284 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757592-module-2/2213252-cross-crawl-with-press"}},{"id":2213253,"icon":"video","title":"Glute bridge with overhead press","length":"4 mins","filesize":"278 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757592-module-2/2213253-glute-bridge-with-overhead-press"}}]},{"id":757593,"default":false,"name":"Module 3","description":"

Coming off the floor now onto a chair we begin to explore core and pelvic floor engagement and movement seated.

","blocks":[{"id":2213606,"icon":"video","title":"Introduction to Module 3","length":"1 min","filesize":"68.5 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757593-module-3/2213606-introduction-to-module-3"}},{"id":2213608,"icon":"video","title":"Seated Ball squeeze","length":"4 mins","filesize":"354 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757593-module-3/2213608-seated-ball-squeeze"}},{"id":2213615,"icon":"video","title":"Seated heel tap","length":"4 mins","filesize":"279 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757593-module-3/2213615-seated-heel-tap"}},{"id":2213623,"icon":"video","title":"Seated ball press","length":"7 mins","filesize":"561 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757593-module-3/2213623-seated-ball-press"}},{"id":2213669,"icon":"video","title":"Seated bicep curl","length":"5 mins","filesize":"421 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757593-module-3/2213669-seated-bicep-curl"}},{"id":2213671,"icon":"video","title":"Seated fly","length":"4 mins","filesize":"272 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757593-module-3/2213671-seated-fly"}},{"id":2213677,"icon":"video","title":"Seated Shoulder press","length":"4 mins","filesize":"354 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757593-module-3/2213677-seated-shoulder-press"}}]},{"id":757595,"default":false,"name":"Module 4","description":"

We begin to add in more dynamic movement!

This is where we start to build more upon the foundations and bring real world exercise in.

","blocks":[{"id":2213710,"icon":"video","title":"Introduction to Module 4","length":"1 min","filesize":"63.3 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757595-module-4/2213710-introduction-to-module-4"}},{"id":2213714,"icon":"video","title":"Sit to stand","length":"9 mins","filesize":"797 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757595-module-4/2213714-sit-to-stand"}},{"id":2213721,"icon":"video","title":"Standing woodchopper","length":"5 mins","filesize":"452 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757595-module-4/2213721-standing-woodchopper"}},{"id":2213726,"icon":"video","title":"Standing bent over row","length":"4 mins","filesize":"357 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757595-module-4/2213726-standing-bent-over-row"}},{"id":2213727,"icon":"video","title":"Standing bicep curl","length":"3 mins","filesize":"200 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757595-module-4/2213727-standing-bicep-curl"}},{"id":2213729,"icon":"video","title":"Standing shoulder press","length":"3 mins","filesize":"179 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757595-module-4/2213729-standing-shoulder-press"}},{"id":2213735,"icon":"video","title":"Standing Ball to knee","length":"2 mins","filesize":"177 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757595-module-4/2213735-standing-ball-to-knee"}}]},{"id":757596,"default":false,"name":"Module 5","description":"

This is where we build further upon the foundations and bring real world exercise in.

You might recognise some of your favourites with a twist.

","blocks":[{"id":2213742,"icon":"video","title":"Introduction to Module 5","length":"1 min","filesize":"57.6 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757596-module-5/2213742-introduction-to-module-5"}},{"id":2213745,"icon":"video","title":"Side to side step outs","length":"4 mins","filesize":"274 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757596-module-5/2213745-side-to-side-step-outs"}},{"id":2213746,"icon":"video","title":"Step forward and back","length":"3 mins","filesize":"203 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757596-module-5/2213746-step-forward-and-back"}},{"id":2213750,"icon":"video","title":"Belly relaxation","length":"3 mins","filesize":"255 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757596-module-5/2213750-belly-relaxation"}},{"id":2213754,"icon":"video","title":"Skiers","length":"4 mins","filesize":"274 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757596-module-5/2213754-skiers"}},{"id":2213776,"icon":"video","title":"Ab hold","length":"4 mins","filesize":"289 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757596-module-5/2213776-ab-hold"}},{"id":2213779,"icon":"video","title":"Modified Plank","length":"3 mins","filesize":"201 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757596-module-5/2213779-modified-plank"}}]},{"id":757605,"default":false,"name":"Real world experiences - Module 6","description":"

This module is all about the day to day tasks you do and how to do them well.

","blocks":[{"id":2213788,"icon":"video","title":"Introduction to Module 6","length":"1 min","filesize":"70.5 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757605-real-world-experiences-module-6/2213788-introduction-to-module-6"}},{"id":2213809,"icon":"video","title":"Heavy pots in the kitchen","length":"3 mins","filesize":"187 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757605-real-world-experiences-module-6/2213809-heavy-pots-in-the-kitchen"}},{"id":2213810,"icon":"video","title":"Changing the bed","length":"3 mins","filesize":"193 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757605-real-world-experiences-module-6/2213810-changing-the-bed"}},{"id":2213816,"icon":"video","title":"Washing day","length":"3 mins","filesize":"267 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757605-real-world-experiences-module-6/2213816-washing-day"}},{"id":2213821,"icon":"video","title":"Furniture and garden lifting","length":"3 mins","filesize":"255 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757605-real-world-experiences-module-6/2213821-furniture-and-garden-lifting"}},{"id":2213825,"icon":"video","title":"Shopping bags","length":"3 mins","filesize":"266 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757605-real-world-experiences-module-6/2213825-shopping-bags"}}]},{"id":757606,"default":false,"name":"Movement Session & trying it all together - Module 7","description":"

Your first full exercise session is here!!

","blocks":[{"id":2213836,"icon":"video","title":"Introduction to Module 7","length":"1 min","filesize":"59.5 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757606-movement-session-trying-it-all-together-module-7/2213836-introduction-to-module-7"}},{"id":2213845,"icon":"video","title":"Movement Session 1","length":"12 mins","filesize":"1.01 GB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757606-movement-session-trying-it-all-together-module-7/2213845-movement-session-1"}}]},{"id":757607,"default":false,"name":"Full Strength Movement Session - Module 8","description":"

A full body strength session that is doable for you utilising the foundational work you have done throughout the course.

","blocks":[{"id":2213855,"icon":"video","title":"Introduction to Module 8","length":"1 min","filesize":"85.5 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757607-full-strength-movement-session-module-8/2213855-introduction-to-module-8"}},{"id":2213864,"icon":"video","title":"Strength Session","length":"13 mins","filesize":"1.15 GB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757607-full-strength-movement-session-module-8/2213864-strength-session"}}]},{"id":757608,"default":false,"name":"Full Heart starter Movement Session - Module 9","description":"

A full body session that is doable for you utilising the foundational work you have done throughout the course.

","blocks":[{"id":2213888,"icon":"video","title":"Introduction to Module 9","length":"1 min","filesize":"86 MB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757608-full-heart-starter-movement-session-module-9/2213888-introduction-to-module-9"}},{"id":2213906,"icon":"video","title":"Let's get moving session","length":"12 mins","filesize":"1.02 GB","preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757608-full-heart-starter-movement-session-module-9/2213906-let-s-get-moving-session"}}]},{"id":757609,"default":false,"name":"Where to next? ","description":"

Congratulations! You have finished the course and you might be wondering whats next?

","blocks":[{"id":2213915,"icon":"content-text","title":"Where to next? ","length":null,"filesize":null,"preview":false,"download":false,"buttonText":{"preview":"Preview","view":"View"},"urls":{"visit":"/view/courses/focus-on-core-and-pelvic-floor/757609-where-to-next/2213915-where-to-next"}}]}],"toggles":{"itemIcons":true,"itemDetails":true,"sectionDescriptions":true,"sectionToggles":false,"open":false},"buttonText":"View product"}