Rehabilitative & Functional Training
With RAFT you will be taught how to use breath to correctly activate and strengthen your core and pelvic floor muscles. You can choose my classes or have 1:1 personal training.
RAFT is generally suitable for all levels of fitness.
Autumn 2024 Classes!
Back friendly, low impact, core and pelvic floor focussed classes.
During the autumn term there are three classes per week. You will learn correct breathing technique and how to activate your core and pelvic floor effectively. Each class includes plenty of gluteal and leg work which is vital for good pelvic floor function and a healthy spine!
Monday & Wednesday – Core and pelvic floor focus
Thursday- Whole body strength (bring your own weights).
Monday/ Wednesday classes can help those with mild back or joint issues. My background in physiotherapy forms the foundation of what is taught, so please feel free to contact me if you have any questions regarding the suitability for you. Thursday class is a little more challenging with the use of free weights, but can be adapted accordingly.
For more specific goals or requirements please check out my Personal Training section
Autumn 2024 Class Prices
Classes are; £10.00 if booked before the start of term (cut-off 4th Sept 2024)
£13.50 if booked in advance online (cut-off- end of class)
£15.00 if not pre- booked.
Itchenor Mondays
CORE/ PELVIC FLOOR
0930-1030
A 12 week series beginning on Monday 9th September until Monday 9th December 0930-1030
There will be no classes on 21st & 28th October
Oving Wednesdays
CORE/ PELVIC FLOOR
0830-0930
A 12 week series beginning on Wednesday 11th September until Wednesday 11th December 0830-0930
There will be no classes 23rd & 30th October
Itchenor Thursdays
STRENGTH
0930-1030
A 13 week strength series beginning on Thursday 5th September until Thursday 12th December. 0930-1030
PLEASE BRING A SET OF DUMBELLS
There will be no classes 24th & 31st October
Learn to Inhale! Video 1.
What is our core and how do we use our breath to engage it? Learn to inhale and prepare yourself for ‘core breathing’.
Learn to exhale and engage your pelvic floor and core. Video 2.
Core engagement / Core breathing continued……….
Once you have mastered the art of the inhale and letting your belly and pelvic floor expand, it is time to look at the exhale. It will take some practice to get used to the technique so don’t despair if it doesn’t make sense the first time.
The whole process of breathing with core and pelvic floor engagement is what forms the basis of RAFT classes, so if you have any questions or are struggling with this concept, don’t hesitate to contact me.