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.
Spring 2025 Classes!
Back friendly, low impact, core and pelvic floor focussed classes.
During the spring 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.
Spring 2025 Class Prices
£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
An 11 week series beginning on Monday 6th January until Monday 24th March. 0930-1030
There will be no class on 17th February
Oving Wednesdays
CORE/ PELVIC FLOOR
0830-0930
A 10 week series beginning on Wednesday 15th January until Wednesday 26th March. 0830-0930
There will be no class on 19th February
Itchenor Thursdays
STRENGTH
0930-1030
An 11 week strength series beginning on Thursday 9th January until Thursday 27th March. 0930-1030
PLEASE BRING A SET OF DUMBELLS
There will be no class on 20th February
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.