Course curriculum

  • 1

    Getting Started

    • Welcome

    • How SVAH is Structured

    • What You Need for SVAH

    • How the Program Works

    • Strength Companions (Accountability Partners)

    • Mindset & Expectations

    • How to Work in Walks, Rides or Other Cardio

    • How to Watch on a Larger Device + Pause

    • What Do All the Acronyms Mean?

    • How to Set Up Your Bands

    • What Bands Should I Use?

    • Commitment Sheet Download

    • Completed Workouts Tracker Download

    • Movement Assessment Download

    • Program Worksheets
  • 2

    Instacare Quick Gentle Movement Videos

    • Relieve Morning Back Stiffness (Stretch - Lower Back)

    • Ease Daily Hip Stiffness & Improve Walking Comfort (Stretch Muscles around Glutes & Hips)

    • Prevent Night Cramps & Improve Stair Climbing (Stretch Calves)

    • Improve Posture & Reduce Upper Back Pain (Stretch Chest/Pectorals)

    • Relieve Morning Back Stiffness (Stretch Lower Back)

    • Ease Seated Hip Pain & Improve Standing (Stretch Hip Flexors)

    • Reduce Bending Pain & Improve Flexibility (Stretch Hamstrings)

    • Reduce Outer Knee Pain & Walking Discomfort (Foam Roll IT Band)

    • Release Tight Calves & Prevent Foot Pain (Foam Roll Calves)

    • Ease Lower Back & Hip Stiffness (Foam Roll Sacrum/SI Joint)

    • Relieve Sciatic Pain & Sitting Discomfort (Foam Roll Glutes)

    • Ease Groin Discomfort and Inner Knee Pain (Foam Roll Inner Thighs)

    • Release Headache & Neck Tension (Foam Roll Base of Skull)
  • 3

    Want More / Four More

    • About Want More / Four More

    • Want More 1: Jack Squats/High Knees

    • Want More 2: Side Squat Pops/Jump & Kick

    • Want More 3: Alternating Lunges/Football Dribbles/Hug & Love

    • Want More 4: Jump Squats/Skaters
  • 4

    Week 1

    • How to engage your core

    • Strength 1 Lower Body Modifications & Form

    • Day 1: Strength 1

    • Day 2: Core, Balance & Stretch 1

    • Strength 2 Lower Body Modifications & Form

    • Day 3: Strength 2

    • Day 4: B.COMPLETE 1

    • Day 5: Core, Balance & Stretch 2
  • 5

    Week 2

    • Strength 1 Lower Body Modifications & Form

    • Day 1: Strength 3

    • Day 2: Core, Balance & Stretch 1

    • Strength 2 Lower Body Modifications & Form

    • Day 3: Strength 4

    • Day 4: B.COMPLETE 1

    • Day 5: Core, Balance & Stretch 2
  • 6

    Week 3

    • Day 1: Stretch 1

    • Day 2: InstaCare

    • Day 3: B.COMPLETE 1

    • Day 4: Stretch 2

    • Day 5: InstaCare
  • 7

    Week 4

    • Strength 3 Lower Body Modifications

    • Day 1: Strength 6

    • Day 2: B.COMPLETE 2

    • Strength 4 Lower Body Form

    • Day 3: Strength 7

    • Day 4: CBS 3

    • Day 5: Strength 5
  • 8

    Week 5

    • Strength 3 Lower Body Modifications

    • Day 1: Strength 8

    • Day 2: B.COMPLETE 2

    • Strength 4 Lower Body Form

    • Day 3: Strength 9

    • Day 4: Core, Balance & Stretch 3

    • Day 5: Strength 5
  • 9

    Week 6

    • Day 1: Stretch 1

    • Day 2: InstaCare

    • Day 3: B.COMPLETE 2

    • Day 4: Stretch 2

    • Day 5: InstaCare
  • 10

    Week 7

    • Strength 1 Lower Body Modifications & Form

    • Day 1: Strength 1

    • Day 2: Core, Balance & Stretch 1

    • Strength 2 Lower Body Modifications & Form

    • Day 3: Strength 2

    • Day 4: B.COMPLETE 1

    • Day 5: Core, Balance & Stretch 1
  • 11

    The Other 98% (Extras for When You Aren't Strength Training)

    • How to use this module

    • Sleep

    • NEAT - What it is and how it helps you

    • Basics of Intuitive Eating

    • Nutrition Essentials in Perimenopause and Beyond

    • Protein Essentials

    • What's so magical about 30 plants per week?

    • Meal Planning Success

    • Alcohol + Menopause

    • 30/30 Challenge

    • Stress Management & Mindfulness

    • Body Image & Our Children

    • Body Changes Mindset
  • 12

    Specific Movement Alternatives, Modifications and Questions

    • How do I engage my core?

    • How can I modify push-ups and what to do about sensitive wrists?