IdesignedtheDiastasisRectiCycleformomswhoarelookingforagentlewaytowork

outandgraduallyrebuildcorestrengthandstability. Havingdealtwithdiastasisrectimyself
inthepast,Iknowhowfrustratingitcanbe.Thegoodnewsis,withtime,patience,and
consistency,diastasisrecticanbehealed.

Thecycleisbrokenintothreefourweekphases:

PhaseOne focusesonstabilizingthecoremusclesandrestoringabdominalstrengthandlow
backsupportthroughbodyweightworkoutswithgentlecorestrengtheningexercises,daily
walking,andrestorativecoreexercisesdonedaily
PhaseTwo continuestheexercisesfromphaseone,butwithkettlebellworkoutsaddedintwice
aweektobuildstrengthgradually.Thestrengthexercisesinphasetwowillhaveahigher
volumeandlowerloadthaninphasethree.
PhaseThree addsinonedayofintensecardiovascularexercisewhilealsoincreasingtheload
andturningdownthevolumeforyourstrengthwork.

Youwillprobablynoticetherearenotraditionalcoreexercisesinthisseries,likesitupsortoes
tobar.
Untilyourdiastasishascompletelyhealed,avoidtheseexercises. Evenafteryour
diastasishasclosed,youmaychoosetoavoidtheseexercisesandoptformovementsthat
placelessloadontheabdominalwall.

Pleasereachoutwithanyquestions!YoucanemailmeatNicole@breakingmuscle.com.

Week1,Day1

3Rounds:
Wallsit
:20seconds
Glutebridgex15slowandcontrolled,withayogablockbetweenyourknees
Sideplankx10secondspersideUseyournonsupportingarmforextrastabilityifneeded
Downwarddogatthewall5deepbreaths
Plankagainstthewall20seconds
Wideleggedsquat(yogisquat) 30seconds,takebreaksasneeded.

B.
20minutesbriskwalking
Legsupthewall 30seconds
Childspose30seconds
Psoasrelease1to3minutes

Week1,Day2
30minutesbriskwalking

Week1,Day3
3Rounds:
Singlelegdeadliftx10persidebodyweightonlyforphaseone.Focusonengagingthecore
throughout.
Hangfromabar15seconds
Glutebridgex15
Windshieldwipers x15persideKeepyourkneesbentandrestasneeded
Wallpushup x15
Bodyweightsquatsx10

Week1,Day4
30minutesbriskwalking
Legsupthewall30seconds
Childspose30seconds
Psoasrelease1to3minutes

Week1,Day5
YogaCoreAwakeningFlow(subBabyCobraforUpDog)

20minutesbriskwalking

Week2,Day1

3Rounds:
Australianpullupx10
Crawling(handsandknees)1minute
Plankagainstthewall20seconds
Wallball
x10Usealightballforthese.Theyshouldntkillyou.
Wallpushupx15
Sideplankx10secondsperside

B.
20minutesbriskwalking
Legsupthewall30seconds
Childspose30seconds
Psoasrelease1to3minutes

Week2,Day2

30minutesbriskwalking
Legsupthewall30seconds
Childspose30seconds
Psoasrelease1to3minutes

Week2,Day3
3Rounds:
Singlelegdeadliftx10persidebodyweightonlyforphaseone.Focusonengagingthecore
throughout.
Hangfromabar15seconds
Glutebridgex15
Windshieldwiperswithkneesbentx15perside
Wallpushupx15
Bodyweightsquatsx10
20minutesbriskwalking

Week2,Day4
20minutesbriskwalking
Legsupthewall30seconds
Childspose30seconds
Psoasrelease1to3minutes

Week2,Day5
30minutesbriskwalking

Week3,Day1
Sidelyinglegraises
x20perside
Lungesx10perside
Pushuponthewallx20
Lungesx10perside
Hangfromabarx20seconds
Singlelegdeadliftx10persidebodyweightonlyforphaseone.Focusonengagingthecore
throughout.
Crawling(handsandknees)1minute

Week3,Day2
30minutesbriskwalking

Week3,Day3
3Rounds:
Wallsit
:25seconds
Glutebridgex20slowandcontrolled,withayogablockbetweenyourknees
Sideplankx15secondspersideUseyournonsupportingarmforextrastabilityifneeded
Downwarddogatthewall7deepbreaths
Plankagainstthewall25seconds
Wideleggedsquat(yogisquat)40seconds,takebreaksasneeded.

B.
20minutesbriskwalking
Legsupthewall30seconds
Childspose30seconds
Psoasrelease1to3minutes

Week3,Day4
YogaCoreAwakeningFlow

20minutesbriskwalking

Week3,Day5
3Rounds:
Australianpullupx10
Crawling(handsandknees)1minute
Plankagainstthewall20seconds
Wallballx10Usealightballforthese.Theyshouldntkillyou.
Wallpushupx15
Sideplankx20seconds

B.
20minutesbriskwalking
Legsupthewall30seconds
Childspose30seconds
Psoasrelease1to3minutes

Week4,Day1
3Rounds:
Wallsit:20seconds
Glutebridgex15slowandcontrolled,withayogablockbetweenyourknees
Sideplankx10secondspersideUseyournonsupportingarmforextrastabilityifneeded
Downwarddog5deepbreaths
Plankagainstthewall20seconds
Wideleggedsquat(yogisquat)30seconds,takebreaksasneeded.

Week4,Day2
30minutesbriskwalking

Week4,Day3
3Rounds:
Singlelegdeadliftx10persidebodyweightonlyforphaseone.Focusonengagingthecore
throughout.
Hangfromabar15seconds
Glutebridgex15
Windshieldwiperswithkneesbentx15perside
Wallpushupx15
Bodyweightsquatsx10
20minutesbriskwalking

Week4,Day4
3Rounds:
Australianpullupx10
Crawling(handsandknees)1minute
Plankagainstthewall20seconds
Wallballx10Usealightballforthese.Theyshouldntkillyou.
Wallpushupx15
Sideplankx20seconds

B.
20minutesbriskwalking
Legsupthewall30seconds
Childspose30seconds
Psoasrelease1to3minutes

Week4,Day5
Sidelyinglegraisesx20perside
Lungesx10perside
Pushuponthewallx20
Lungewithtwistx10perside
Hangfromabarx20seconds
Singlelegdeadliftx10persidebodyweightonlyforphaseone.Focusonengagingthecore
throughout.
Crawling(handsandknees)1minute

PHASETWO

Week5,Day1
3Rounds:
2handedkettlebellswing x20
Kettlebellcleanx15/side

20minutebriskwalk/run

Week5,Day2
45minutebriskwalk/run

Week5,Day3
3Rounds:
Wallsit:20seconds
Glutebridgex15slowandcontrolled,withayogablockbetweenyourknees
Sideplankx10secondspersideUseyournonsupportingarmforextrastabilityifneeded
Downwarddog5deepbreaths
Plankagainstthewall20seconds
Wideleggedsquat(yogisquat)30seconds,takebreaksasneeded.

B.
20minutesbriskwalking
Legsupthewall30seconds
Childspose30seconds
Psoasrelease1to3minutes

Week5,Day4
Yoga:HipFlexorFun

Week5,Day5
3Rounds:
Farmerswalk x30seconds
Gobletsquat x20

Week6,Day1
45minutebriskwalk/run

Week6,Day2
3Rounds:
Onearmrowx15/side
Singlelegdeadliftx15

Week6,Day3
Yoga:
VinyasaFlow(omitabbicycles)

Week6,Day4
3Rounds:
Singlelegdeadliftx15persidebodyweightonly
Hangfromabar25seconds
Glutebridgex20
Windshieldwipersx15persideKeepyourlegsextendedandrestasneeded
Wallpushupx20
Bodyweightsquatsx20

Week6,Day5
3Rounds:
Halosx10/side
Onearmswingx20/side
Frontsquatx20/side

Week7,Day1
YogaCoreAwakeningFlowsubBabyCobraforUpwardDog

Week7,Day2
3Rounds:
Australianpullupx15
Crawling(inplankposition)1minute
Plankagainstthewall20seconds
Wallballx20
Wallpushupx15
Sideplankx30seconds

B.
20minutesbriskwalking
Legsupthewall30seconds
Childspose30seconds
Psoasrelease3to5minutes

Week7,Day3
5Rounds:
2handedkettlebellswingx20
Kettlebellcleanx10/side

20minutebriskwalk/run

Week7,Day4
45minuteswalk/run

Week7,Day5
3Rounds:
Farmerswalkx30seconds
Gobletsquatx20

Week8,Day1
Sidelyinglegraisesx30perside
Lungesx15perside
Pushuponthewallx20
Lungewithtwistx15perside
Hangfromabarx30seconds
Singlelegdeadliftx15perside
Crawling(handsandknees)1minute

Week8,Day2
3Rounds:
Onearmrowx15/side
Singlelegdeadliftx15

Week8,Day3
45minuteswalk/run

Week8,Day4
3Rounds:
Halosx10/side
Onearmswingx20/side
Frontsquatx20/side

20minutewalk/run

Week8,Day5
Yoga:
VinyasaFlow(omitabbicycles)

PHASETHREE

Week9,Day1
5Rounds:
2handedkettlebellswingx10
Cleanandpressx10/side

20minutebriskwalk/run

Week9,Day2
3060minutesmoderatetohighintensityexercise(examples:running,intervaltraining,rowing,
spinning

Week9,Day3
3Rounds:
Wallsit:20seconds
Glutebridgex15slowandcontrolled,withayogablockbetweenyourknees
Sideplankx10secondspersideUseyournonsupportingarmforextrastabilityifneeded
Downwarddog5deepbreaths
Plankagainstthewall20seconds
Wideleggedsquat(yogisquat)30seconds,takebreaksasneeded.

B.
20minutesbriskwalking
Legsupthewall30seconds
Childspose30seconds
Psoasrelease1to3minutes

Week9,Day4
Yoga:HipFlexorFun

Week9,Day5
5Rounds:
Farmerswalkx20seconds
Gobletsquatx10

Week10,Day1
3060minutesmoderatetohighintensityexercise(examples:running,intervaltraining,rowing,
spinning

Week10,Day2
5Rounds:
Onearmrowx10/side
Singlelegdeadliftx10

Week10,Day3
Yoga:
VinyasaFlow(omitabbicycles)

Week10,Day4
5Rounds:
Singlelegdeadliftx15persidebodyweightonly
Hangfromabar25seconds
Glutebridgex20
Windshieldwipersx15persideKeepyourlegsextendedandrestasneeded
Wallpushupx20
Bodyweightsquatsx20

Week10,Day5
5Rounds:
Halosx5/side
Onearmswingx10/side
Frontsquatx10/side

Week11,Day1
YogaCoreAwakeningFlow

Week11,Day2
3Rounds:
Australianpullupx20
Crawling(inplankposition)1minute
Plankagainstthewall20seconds
Wallballx20
Wallpushupx15
Sideplankx30seconds

B.
20minutesbriskwalking
Legsupthewall30seconds
Childspose30seconds
Psoasrelease3to5minutes

Week11,Day3
5Rounds:
2handedkettlebellswingx20
Cleanandpressx68/side

20minutebriskwalk/run

Week11,Day4
3060minutesmoderatetohighintensityexercise(examples:running,intervaltraining,rowing,
spinning

Week11,Day5
5Rounds:
Farmerswalkx30seconds
Gobletsquatx10

Week12,Day1
Sidelyinglegraisesx30perside
Lungesx15perside
Pushuponthewallx20
Lungewithtwistx15perside
Hangfromabarx30seconds
Singlelegdeadliftx15perside
Crawling(handsandknees)1minute

Week12,Day2
5Rounds:
Onearmrowx810/side
Singlelegdeadliftx810/side

Week12,Day3
3060minutesmoderatetohighintensityexercise(examples:running,intervaltraining,rowing,
spinning

Week12,Day4
5Rounds:
Halosx5/side
Onearmswingx10/side
Frontsquatx10/side

20minutewalk/run

Week12,Day5
Yoga:
VinyasaFlow(omitabbicycles)