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The Mama Suite

Normally $181.00 for all three guides!

Get 20% off when you purchase all three of Vessel's guides. You will receive access to Vessel's flagship course, The Gap, The Well Nourished Mama Guide, and The Postpartum Sex Guide.

Preview of the Content

THE GAP

Welcome

  •  Philosophy of Rest
  •  How to Use This Guide
  •  Prevention is Key

Day 1-3

  •  The Muscle Pumps

Day 4-7

  •  Glottis Stretch
  •  Mommy Shark
  •  Closing the Pelvis

Week 2

  •  Rib Breath Expansion
  •  Angel Wings
  •  Connected Breath Work
  •  Bonus Tip
  •  Bonus Rib Mobilization

Week 3

  •  Low Ab Engagement with Band
  •  Dynamic Spine with Abs
  •  Dynamic Hip Mobility
  •  Hip Socket Support
  •  Bonus Ab Mobilization

Week 4

  •  Glute Wake Up Call
  •  Not Your Grandma’s Clamshell
  •  Bridge with Block and Hip Internal Rotation
  •  Sciatic Nerve Glide
  •  Bonus Neurologic Squat
  •  Bonus Rib Flare/Thrust Correction

Week 5

  •  Elevated Bridge with Band Pull Apart
  •  Side Step with Weight (or baby) Hold
  •  Kneeling Ab with Ball
  •  Ab March with Band

Week 6

  •  Micro Split Lunge with Band
  •  Wall Plank Hip Abduction
  •  Single Leg Bridge Deficit

40 Day Wrap Up

  •  Final message and Last Tips

THE WELL NOURISHED MAMA

Welcome + Introduction

  •  Meet Dr. Amanda + Dr. Chelsea 
  •  Meet Niki Bisbee

Facts & Tips

  • Protein
  • Healthy Fats
  • Complex Carbohydrates
  • Hydration with Minerals
  • Planning Ahead
  • Snacks
  • Don't Skip on Calories
Recipes

Templates

THE POSTPARTUM SEX GUIDE

Table of Contents

Welcome

When should I return to sex postpartum?

When should my husband and I talk about returning to sex?

I tore during birth, now what?

I have a cesarean scar, now what?

Tips and trucks for preparing for sex postpartum

I tried having sex postpartum and it hurt, now what?

A few ways to relax the pelvic floor for daily pelvic floor health

What should I see my OBGYN for? What should I look for?