Planning & Preparation

Week 6: elevated RDLs; Week 12: trap bar; Month 4: conventional. TVA brace before every rep prevents prolapse.

Side-lying clamshells, fire hydrants before every GPP session prevent IT band pain as relaxin loosens hips.

Knees track toes, neutral pelvis, exhale bottom position. Avoid butt wink as ligaments loosen.

Breaks down the standard warmup sequence, why it matters for joints and pelvic health, and how it prepares the nervous system for heavier work.

Reassures women they can start from any point, describes how walking, low-impact intervals, and lighter weights are used as starting points.

Outlines principles like “form before load,” “strength before intensity,” and “sustainable over extreme,” especially for women’s health.

Provides question prompts and checklists to help women articulate goals around fat loss, strength, energy, and confidence.

BirthFit progressions close diastasis 2x faster than rest alone. Cave's REPAIR + LIFT returns full plank capacity by week 12 postpartum.

ENDURE rhythmic breathing lowers stress hormone 25%. Cave timing prevents nesting anxiety overload before delivery date.

BirthFit 360° breathing practiced in prenatal squats cuts delivery panic 50%. Cave prepares emotional resilience + physical.

Dad learning spotting cues builds teamwork before baby chaos. Cave duo sessions > date nights for stress bonding.

"Just show up" Cave classes eliminate workout planning when pregnancy brain fails. Routine > willpower dependence.

Final LIFT cycle before delivery builds "I can do hard things" identity. Cave timing perfects mental prep for motherhood shift.

40min music-synced cardio drops PM stress hormones 30%. Busy professionals schedule 12pm ENDURE before afternoon irritability hits.

Pre-dinner GPP blocks cortisol spike when kids peak. Cave sequencing prevents "witching hour" meltdowns before they start.

Rhythmic spin replaces road irritation. Stay-home moms hit 3pm ENDURE before pickup frustration peaks.

500m intervals reset eye strain + brain fog. Cave execs row after 4hr meetings before irritability peaks.

Build TVA + floor endurance with 3x/week squats before conception. Cave prevents 1st pregnancy weakness vs. reactive training.

Elevated squats + posterior pelvic tilts. Cave protects floor from baby weight maximum before delivery.

Week 1 TVA test—no doming before REPAIR progression. Cave prevents premature loading injuries.

Heel slides → split squats with bracing. Cave closes function gaps before SHRED return.

Pre-op LIFT builds compensatory strength. Cave women recover bladder control 50% faster post-surgery.

Plank test reveals dysfunction before symptoms. Cave prevents silent progression to prolapse.

Hypertonic floor from stress. Cave REPAIR teaches release before strengthening phase.

Functional circuits quiet overthinking—30min resets executive function better than coffee. Cave sharpens fertility planning focus.

Functional patterns sharpen planning when kids leave. Cave prevents cognitive decline disguised as "menopause brain."

Multi-plane movements maintain myelin sheath integrity. Cave prevents disconnection syndrome vs. linear treadmill walking.

Core strength reduces aortic wall stress 20%. Cave loading prevents silent dilation before menopause.

Multi-plane loading maintains chordae tendineae strength. Cave prevents pregnancy valve strain long-term.

Rhythm training grows backup vessels around blockages. Cave provides natural bypass before symptoms appear.

Open house GPP endurance. Cave agents show 20+ properties vs. 12 before training.

7-day GPP + carb depletion drops 3% water weight. Cave women return beach-ready vs. vacation bloat.

Morning ENDURE before T4 peak, evening LIFT avoids flare timing. Cave manages antibodies without med increases.