Are you putting in the effort (doing tons of exercises) to rebuild your core, but ultimately not getting the core you’re after?

Or maybe it’s a persistent neck or back pain that seems to worsen while you’re working towards a stronger core? 

We get it. We’ve been there… and we’ve learned through training, experience and endless studies. 

 Threes has crafted an effective solution that puts you on a personalized path to true core connection (while relieving neck and back pain). Our mission is to empower you/your body from the inside out.

We’ve discovered that, just like rehabbing a shoulder, knee or hip, restoring the core has to be a process that begins with establishing a strong foundation through breath and posture, while slowly progressing to engaging the core dynamically through mindful movement – all of which is based on physical therapy principles and how our brain makes muscles work. 

Did you know that much of your muscle functionality and automaticity comes from brain activity, rather than on the mass of the muscles themselves?  

What will you learn:

Keys to optimal core function using Threes Physiyoga Elements:

• How to find and maintain optimal rib and pelvic positions
• How to diaphragmatically breathe
• How to brace your core and know you are doing it right
• How to get stronger in a progressive series of classes
• How to use your core in your everyday life and keep it engaged/active/working

You will finish this program with four science-backed straightforward strategies to integrate into ALL your core work (with and without us) that will keep you actively connected. 

Each strategy is reinforced throughout the program in myriad (and progressive) ways to ensure your comfort and confidence in using them in your everyday life, both on and off the mat. 

We integrated all the science about muscles, motor control, breathing, and injury rehabilitation into an easy-to-follow concise program that helps build confidence in connecting to your core. 

Core Recovery + Strength Program

 You should be practicing the classes four days a week throughout the program. 

Week 1: Build Your Foundation: Core Alignment (at least once)

Build Your Foundation: Core Breathwork (at least once)

Stretch + Release classes (as needed if you are feeling tension/tightness in your neck or low back)

If you need more confidence in stacking and breathing, simply do the classes again. You’ll get there. 

Week 2: Build Your Foundation (if reinforcement is needed)

Heal + Protect: Core Strength + Stability 1 (at least once)

Heal + Protect: Core Strength + Stability 2 (at least once) 

Stretch + Release (if needed) 

If you mastered the Heal + Protect: Core Strength + Stability on all 4’s class, then progress to Heal + Protect: Core Strength + Stability in plank pose class. Add a  Stretch + Release class if needed. 

Week 3:   Heal + Protect: Core Strength + Stability 1 (at least once) 

Heal + Protect: Core Strength + Stability 2 (at least once) 

Heal + Protect: Core Strength + Stability 3 (at least once) 

Week 4: Heal + Protect: Core Strength + Stability 1 (at least once) 

Heal + Protect: Core Strength + Stability 2 (at least once) 

Heal + Protect: Core Strength + Stability 3 (at least once) 

Stretch + Release (if needed)

Week 5: Physiyoga Flow: Core Strength + Stability 1: begins simply and adds 

in twisting 

Heal + Protect: Core Strength + Stability 1 (at least once) 

Heal + Protect: Core Strength + Stability 2 (at least once) 

Heal + Protect: Core Strength + Stability 3 (at least once) 

Week 6: Physiyoga Flow: Core Strength + Stability 2: adds in side bending  and balance 

Heal + Protect: Core Strength + Stability 1 (at least once) 

Heal + Protect: Core Strength + Stability 2 (at least once) 

Heal + Protect: Core Strength + Stability 3 (at least once) 

Progress to the next class if:

• You’re confident you can perform the moves and techniques well with minimal instruction
• The moves or techniques feel easy to you now
• You can maintain breath at a steady rate and connect it to movements 
• You experience the connection between your mind and the moves/techniques you are doing. 
• You feel ready for something new!