What you'll learn.

Whether you’re a breathing novice or a mind-body body expert, you’ll learn techniques and exercises to enhance your core and pelvic floor function and stimulate your parasympathetic nervous system. 


By the end of the series, you will 

  1. Understand core and pelvic floor anatomy and respiratory muscles 
  2. Strengthen your mind-body connection allowing you to recruit your breath to enhance muscle engagement
  3. Learn how to adapt to the emotional and physical stressors of your day
  4. Improve functionality in your everyday life by stabilizing through all planes of motion
  5. Gain postural awareness and confidence in your body


10 Minutes a Day is All You Need

In about 10 minutes a day, you’ll learn simple, effective ways to feel stronger and more connected to your body. You’ll have ongoing access to the entire video library, so you can return to a specific video or complete the series again.


Each video will walk you step-by-step through set-up, equipment needs, and completion of the exercise from start-to-finish. The instruction includes modifications for all levels, including recommendations for pregnancy and postpartum.



Required Equipment


You’ll need a few pieces of equipment to get the most out of the exercises. Everything is compact and affordable. We've linked to our favorite products if you need a recommendation. 

  • Yoga or exercise mat
  • Yoga block
  • 36” foam roller 
  • 8” - 12” mini stability ball
  • Pillow or towel roll for head/neck support
  • Long, medium-tension exercise band 
  • Mini exercise band

Start Learning

Meet Your Instructors!

Meet your instructors: Dr. Erin Kottich, DPT, and Jessica Marshall, certified STOTT Pilates instructor

Erin and Jessica are experts in helping clients learn to breathe properly and improve function in their lives. They are passionate about giving people tools to confidently move everyday and achieve their health and fitness goals. 

Course Curriculum

  Before you get started.
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  Introduction
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  Bonus Material
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  Day 1: 90 90 Breathing
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  Day 2: Shell Stretch
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  Day 3: Quad Rock Back
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  Day 4: Heel Slides
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  Day 5: Spinal Rotation
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  Day 6: 90 90 Hamstring & Glutes
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  Day 7: Hamstring Plank
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  Day 8: Ribcage Reset
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  Day 9: Doorway Squat
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  Day 10: Hip Thrust
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  Day 11: Foam Roller Pec Stretch
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  Day 12: Kneeling Serratus Press
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  Day 13: Pelvic/Sacral Release
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  Day 14: Single Leg Hinge with Reach
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  Day 15: Ab Prep
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  Day 16: Hip Roll
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  Day 17: Pelvic Opener
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  Day 18: Side Plank
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  Day 19: Side-Lying Cross Connect
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  Day 20: Palloff with Rotation
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  Day 21: Standing Cross Connect
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Frequently Asked Questions


How long will the course take? 

The course is designed to take 21 days when you complete one video per day. Each video is about 10 minutes long or less. We’ve also included some bonus content to watch at your own pace.


Will I have access to the course after completion?

Yes! After purchasing the course you will have the ability to work at your own pace and re-watch any or all of the videos even after completion.


What if I have a question for the instructors? 

You will have the ability to contact Erin and Jessica after enrolling in the course. We’re here to help you get the most out of the series, so you’ll truly feel your best.