What is Core & Restore?

Core & Restore is a gentle, progressive training program designed for women who have progressed beyond the postpartum stage and resumed exercise, yet still experience core or pelvic floor issues such as diastasis recti, abdominal bulging, or back pain.

Through a range of techniques and training styles, it aims to teach you proper breathing, core engagement, postural alignment and muscular strength over a 12-week period.

 Britany designed this program with four progressive stages. For the first time, educational video segments from Britany are integrated throughout the program, including guidance on checking for diastasis recti.

What is involved in Core & Restore?

Britany recommends three weekly resistance sessions but provides additional optional sessions for women with higher fitness levels who wish to train five to six times per week. 

Each session typically ranges from 20 to 40 minutes and focuses on progressively enhancing core strength, posture, pelvic floor function, and overall strength. The program begins with breathwork and postural alignment, then advances to dynamic core exercises and full-body strength training, preparing women to transition confidently to another program. 

In addition to these sessions, Britany includes at least one low-intensity steady-state (LISS) cardio session, with more available as needed. There is also one designated rest day each week and one rehabilitation session. 

What equipment will I need to complete Core & Restore?

To efficiently complete this program you will need the following equipment:

• Dumbbells
• Yoga Mat
• Long Resistance Band
• Resistance Tube
• Recovery Band
• Short Resistance Band
• Small Pilates Ball
• Hand Towel/Slider
• Towels
• Foam Roller
• Chair/Ottoman/Bench
• Wall
• Anchor Point/Stall Bars
• Yoga Block

The long resistance band, resistance tube, and recovery band can be used interchangeably. As long as you have both a short and a long resistance band, you're all set. You can use the ‘exercise substitution’ feature available in the Sweat app to substitute equipment you lack with suitable alternatives.

How do the workouts work?

This program features a combination of activity-style (AS) and video-style sessions led by Britany. You engage in a variety of exercises including postural work, breathwork, full-body strength training, and barre sessions. 

Block 1 

Phase 1 (weeks 1-3): Realign

• Core & Breathwork
• Full Body
• Core & Posture
• Low Impact Cardio - AS (optional)
• Glutes & Core (optional)

Focus: The Realign phase emphasises breathwork, posture, pelvic floor connection, core engagement, and glute-focused strength training to build posterior chain strength.

Phase 2 (weeks 4-6): Engage

• Core & Posture
• Full Body Barre
• Full Body Strength
• Low Impact Cardio - AS (optional)
• Arms & Core - AS (optional)
• Legs & Core - AS (optional)

Focus: The Engage phase introduces barre and dynamic core challenges with arm, thigh, and glute exercises to enhance muscle and strength in target areas.

Block 2

Phase 3 (weeks 7-9): Strengthen

• Core & Posture
• Arms & Core - AS
• Legs & Core - AS
• Low Impact Cardio - AS (optional)
• Full Body Barre (optional)
• Full Body Strength (optional)

Focus: The Strength phase centres on building strength using dumbbells, resistance bands, and core focus exercises, alongside cardio for a well-rounded weekly schedule.

Phase 4 (weeks 10-12): Integrate

• Core & Posture
• Arms & Core - AS
• Legs & Core - AS
• Low Impact Cardio - AS (optional)
• Strength & Barre (optional)
• Full Body Strength (optional)

Focus: The Integrate phase is similar to Phase 3, but incorporates progressive overload, encouraging you to tackle more challenging exercises and heavier weights if you’re ready.