The Core Connex Method is a collection of programs designed to build strength, stability, and total-body connection. Each one focuses on a specific specialty while staying true to the Core Connex format: Movement through mind, body, & breath connection.
Your subscription gives you full access to all current and future Core Connex programs, so you can keep progressing and stay connected to your core.
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This program includes 6 foundational movement phases, each 1 week long , that build progressively. You can complete this program in 6 weeks or take your time and work at your own pace.
Each movement is taught with care. This is about tuning in, not “pushing through.”
Program Length: 6+ Weeks
Frequency: Self-Guided
Equipment: Pilates Ball, Resistance Band, Yoga Mat, Chair
Format: Identify, Activate, Strengthen both Muscles and Endurance, Have a little fun!
Goal: Establish and integrate the Core Connex Format: Movement through mind, body, and breath connection.
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PROGRAM OVERVIEW
Section 1: Diaphragmatic Breath
Section 2: Bugs n Dogs
Section 3: Glute Bridge
Section 4: Stabilizer Abs
Section 5: Planks
Section 6: Wall Sits & Squats
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Guided 6 Week Plan
Self-Guided Checklist
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Beginner-friendly program designed to restore core strength, balance, and confidence from the inside out. Each session blends breath work, gentle resistance, and mindful movement to improve pelvic floor awareness, endurance, and recovery. No heavy loading required.
Program Length: 8 Weeks
Frequency: 2-3x per week
Equipment: Pilates Ball, Resistance Band, Yoga Mat, Chair
Format: Locate • Strengthen • Endure • Reset (each session)
Goal: Build awareness, strength, endurance, and balance in the core and pelvic floor system through gentle, breath-connected progression.
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PROGRAM OVERVIEW
Weeks 1–2: Master connection breath and pelvic floor activation.
Weeks 3–4: Add gentle resistance and stability challenges.
Weeks 5–6: Build endurance with longer holds and deeper integration.
Weeks 7–8: Flow and control — integrating movement and relaxation seamlessly.
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2x Week Plan
3x Week Plan
Full Guided Plan
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A functional core-training program designed to connection breath with strength training, dynamic movement, and functional fitness.
Program Length: 4 Weeks
Frequency: 2-3x per week
Equipment: Weights, Resistance Band, Weighted Ball, Stability Ball, Option Bench
Format: 2 Pre-Formatted Workouts & 1 Cardio Workout (choice of self-guided or from the cardio library)
Goal: Live life and move with confidence, stability, and decrease the chances of post fall injury and joint pain.
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PROGRAM OVERVIEW
2-3x Week
Foundations: Workout A & B
Build: Workout A2 & B2
Cardio: A & B
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2x Week Plan
3x Week Plan
Full Guided Plan
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We are breaking your workouts into 3 separate sections: Deep Connect, Strength, and Agility.
Remember: Core is everything but the limbs, which means we’ll be targeting: glutes, pelvic floor, hip flexors, abdominals (both transverse and rectus), shoulders, chest, and all those muscles that support the spine.
As you move through these exercises, strive for that deep core connection. Slow and controlled is far better than fast and floppy.
Program Length: 4 Weeks
Frequency: 2-3x per week
Equipment: Weights, Box or Step, Resistance Band
Format: Locate • Strengthen • Endure • Reset (each session)
Goal: Build on Core Connex Fundamentals and use it to perform more complex exercises successfully.
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PROGRAM OVERVIEW
Weeks 1:–Movement mastery & connection
Weeks 2: Add small progressive overload
Weeks 3: Build endurance & strength with increased reps and sets.
Weeks 4: Finish Strong! Progressive Overload and maximum performance.
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2x Week Plan
3x Week Plan
Full Guided Plan
Youth Checklist Plan