7-Day Core Intensive

7-Day Core Intensive

We are so thrilled that you have decided to expand your understanding of your body and how it works with this 7 Day Core Intensive with The Dailey Method.

The exercises in this program are designed to be aligned, safe, and effective for all fitness levels. We would like to provide you with some simple modifications if you feel an exercise cannot be practiced safely on your body. If you are experiencing a current injury or sensitivity our recommendation is to first watch each day and pay special attention to the exercises and the modifications given. You can pause, try them out and assess what feels good for you. Then view the day a second time practicing the exercises. This program is not intended to diagnose or treat but can provide you with the tools to better understand your body’s core musculature and how to properly utilize it with optimal alignment to help offset injury and move more freely!

Day 1: Plumb Alignment

7-Day Core Intensive: Day 1

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7-Day Core Intensive: Day 1

Duration 16m

Modifications

Pregnancy and Postpartum
When exercising during pregnancy or the postpartum period, pay attention to your core and maintain the inside out engagement you will learn in this intensive. Watch to make sure the abdominal region stays flat and rounded. If you see a ridge or cone along the midline of your abdominals, come out of the position and reset your alignment.
Exercises that may need modification:

  • All 4’s Plank: Keep your knees on the ground when the option to lift them is given. Practice holding this position and paying attention to your foundation and plumb alignment.
  • Straight Arm Plank: Lower your knees to the ground and bend them to pull your heels towards your seat. Practice holding this position with proper alignment and engagement.

Ankles and Feet
Exercises that may need modification:

  • All 4’s Plank: Keep your knees on the ground and the tops of your feet flat. Practice holding this position and paying attention to your foundation and plump alignment.
  • Straight Arm Plank: Lower your knees to the ground and bend them to pull your heels towards your seat. Practice holding this position with proper alignment and engagement.

Knees 
Keep a soft mat or towel nearby to place under your knees whenever they feel sensitive during this practice.

Wrists, Shoulders, and Neck
Exercises that may need modification:

  • All 4’s Plank: Keep your knees on the ground when the option to lift them is given. To completely remove the load from your shoulders and/or wrists, mirror this position with your back against a wall, your arms forward, and your knees over your ankles. Practice holding this position and pay attention to your foundation and plump alignment.
  • Straight Arm Plank: Lower your knees to the ground and bend them to pull your heels towards your seat. You can also execute this plank upright with your hands on a stable surface such as a countertop. Practice holding this position with proper alignment and engagement.

Day 2: Transverse Abdominis

7-Day Core Intensive: Day 2

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7-Day Core Intensive: Day 2

Duration 15m

Modifications

Pregnancy and Postpartum
When exercising during pregnancy or the postpartum period, pay attention to your core and maintain the inside out engagement you will learn in this intensive. Watch to make sure the abdominal region stays flat and rounded. If you see a ridge or cone along the midline of your abdominals, come out of the position and reset your alignment.
Exercises that may need modification:

  • Flat Back Floor: Maintain one foot on the ground as shown in the beginning of the exercise sequence. If you have been instructed by your doctor to avoid lying on your back, please observe this section or repeat the Flat Back Wall exercise and variations.

Knees
Exercises that may need modification:

  • Parallel Squat: Practice this exercise higher with less bend in your knees.
  • Turned Out Squat: Practice this exercise higher with less bend in your knees.

Day 3: Obliques

7-Day Core Intensive: Day 3

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7-Day Core Intensive: Day 3

Duration 16m

Modifications

Pregnancy and Postpartum
When exercising during pregnancy or the postpartum period, pay attention to your core and maintain the inside out engagement you will learn in this intensive. Watch to make sure the abdominal region stays flat and rounded. If you see a ridge or cone along the midline of your abdominals, come out of the position and reset your alignment. During spinal movement and mobility limit your range of motion so it is comfortable for your body.
Exercises that may need modification:

  • High C Curve: A small exercise ball or a rolled towel can be placed behind your low back to offer additional support. Remain Holding on with one hand on your leg and execute single arm movements.

Knees
Exercises that may need modification:

  • Wide Turned Out: Practice this exercise higher with less bend in your knees. You can also execute the spinal movements with your legs straight.

Back
During exercises that move into positions where the spine is rounded or arched, limit your movement into the end range of these positions so that you remain comfortable finding movement or holds.

Day 4: Rectus Abdominis

7-Day Core Intensive: Day 4

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7-Day Core Intensive: Day 4

Duration 13m

Modifications

Pregnancy and Postpartum
Whenever exercising during pregnancy or the postpartum period, pay attention to your core and maintain the inside out engagement you will learn in this intensive. Watch to make sure the abdominal region stays flat and rounded. If you see a ridge or cone along the midline of your abdominals, come out of the position and reset your alignment.

If you have been instructed by your doctor to avoid lying on your back, practice moving through positions that feel good on your body and avoid laying completely on the floor.

The exercises taught during this day can all be modified with a small exercise ball or rolled towel under the low or upper back to help find the rounded shape of your spine. Focus on holding each position with proper alignment and engagement and limit movement of the spine. Breathe and take resets as needed. Practice single arm or leg movements and keep one foot grounded during leg lift variations.

Back
During exercises that move into positions where the spine is rounded or arched, limit your movement into the end range of these positions so that you remain comfortable finding movement or holds.

Day 5: Spinal Extension & Back Body

7-Day Core Intensive: Day 5

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7-Day Core Intensive: Day 5

Duration 13m

Modifications

Pregnancy and Postpartum
Whenever exercising during pregnancy or the postpartum period, pay attention to your core and maintain the inside out engagement you will learn in this intensive. Watch to make sure the abdominal region stays flat and rounded. If you see a ridge or cone along the midline of your abdominals, come out of the position and reset your alignment.

During the 2nd and 3rd trimester or whenever it becomes uncomfortable repeat cat and cow exercise on all 4’s and avoid laying on your abdominals during spinal extension work.

In an all 4’s position, lift a single leg and/or opposite arm to achieve similar back strengthening. Repeat with the opposite leg or arm to balance the body.

Back
During exercises that move into positions where the spine is rounded or arched, limit your movement into the end range of these positions so that you remain comfortable finding movement or holds.

Neck
Be conscious of the alignment of your neck and as much as possible limit movements that become uncomfortable.
Exercises that may need modification:

  • Spinal Extension: If the position of spinal extension is uncomfortable, you can practice cat and cow on all 4’s. In an all 4’s position, lift a single leg and/or opposite arm to achieve similar back strengthening. Repeat with the opposite leg or arm to balance the body.

Day 6: Spinal Mobility & Stability

7-Day Core Intensive: Day 6

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7-Day Core Intensive: Day 6

Duration 14m

Modifications

Pregnancy and Postpartum
Whenever exercising during pregnancy or the postpartum period, pay attention to your core and maintain the inside out engagement you will learn in this intensive. Watch to make sure the abdominal region stays flat and rounded. If you see a ridge or cone along the midline of your abdominals, come out of the position and reset your alignment. During any spinal mobility exercise, move through a comfortable range of motion in your body.
Exercises that may need modification:

  • All 4’s Plank: Keep your knees on the ground when the option to lift them is given. Practice holding this position and paying attention to your foundation and plumb alignment.
  • Downward facing dog: If you have been advised to avoid positions of inversion, take a child’s pose or comfortable rest position during the movement from All 4’s Plank to Downward facing Dog.
  • Straight Arm Plank: Lower your knees to the ground and bend them to pull your heels towards your seat. Practice holding this position with proper alignment and engagement.
  • Straight Arm Side Plank: Step your top leg forward and bend your knee so you can plant your foot on the ground for more support. You can also practice this side plank variation seated and leaning to the side with your hand to the ground for support. Bring your legs to the opposite side and stack your thighs and shins.
  • Sphynx Mobility: Practice a Forearm plank hold with your knees on the ground in modification or mobility in cat and cow in all 4’s.

Ankles and Feet
Exercises that may need modification:

  • All 4’s Plank: Keep your knees on the ground and the tops of your feet flat. Practice holding this position and paying attention to your foundation and plump alignment.
  • Straight Arm Plank: Lower your knees to the ground and bend them to pull your heels towards your seat. Practice holding this position with proper alignment and engagement.
  • Downward facing dog: Practice a child’s pose or comfortable rest position during the movement from All 4’s Plank to Downward facing Dog.
  • Sphynx Mobility: This exercise can also be practiced with the tops if your feet flat to the ground if you feel any ankle or toe sensitivities. Additionally, a hold in a modified Forearm plank position can be done.

Knees
Keep a soft mat or towel nearby to place under your knees whenever they feel sensitive during this practice.

Back
During exercises that move into positions where the spine is rounded or arched, limit your movement into the end range of these positions so that you remain comfortable finding movement or holds.

Wrists and Shoulders
Exercises that may need modification:

  • All 4’s Plank: Keep your knees on the ground when the option to lift them is given. To completely remove the load from your shoulders and/or wrists, mirror this position with your back against a wall, your arms forward, and your knees over your ankles. Practice holding this position and paying attention to your foundation and plumb alignment.
  • Downward facing dog: Practice a child’s pose or comfortable rest position during the movement from All 4’s Plank to Downward facing Dog.
  • Straight Arm Plank: Lower your knees to the ground and bend them to pull your heels towards your seat. Execute this plank upright with your hands on a stable surface such as a countertop. Practice holding this position with proper alignment and engagement.
  • Straight Arm Side Plank: This variation can be executed from the above upright plank with a single hand on your stable surface. In addition, you can also modify this side plank variation seated and leaning to the side with your hand to the ground for support. Bring your legs to the opposite side and stack your thighs and shins.
  • Reverse Table: This exercise is an amazing chest and shoulder stretch, however if it is a position that is uncomfortable or you have been advised to avoid. You can achieve a similar stretch by laying on your back with your knees bent and knee grounded to the floor at hips width distance. Slowly lift your hips and ribs off the floor in a shoulder bridge position. Remain in neutral spine and practice foundation and engagement of the abdominals and back muscles with a hold.
  • Sphynx Mobility: Cat and cow mobility on all 4‘s can be executed if this challenge causes shoulder or wrist sensitivities.

Neck
Exercises that may need modification:

  • All 4’s Plank: Keep your knees on the ground when the option to lift them is given. To completely remove the load from your shoulders, wrists, and/or neck mirror this position with your back against a wall, your arms forward, and your knees over your ankles. Practice holding this position and paying attention to your foundation and plumb alignment.
  • Downward facing dog: Practice a child’s pose or comfortable rest position during the movement from All 4’s Plank to Downward facing Dog.
  • Straight Arm Plank: Execute this plank upright with your hands on a stable surface such as a countertop. Practice holding this position with proper alignment and engagement.
  • Straight Arm Side Plank: This variation can be executed from the above upright plank with a single hand on your stable surface. In addition, you can also modify this side plank variation seated and leaning to the side with your hand to the ground for support. Bring your legs to the opposite side and stack your thighs and shins.
  • Reverse Table: This exercise is an amazing chest and shoulder stretch, however if it is a position that is uncomfortable or you have been advised to avoid. Instead of allowing your head to lay back, keep your gaze forward and only lift your hips to your comfort level.
  • Sphynx Mobility: Cat and cow mobility on all 4‘s can be executed if this challenge causes neck sensitivities.

Day 7: Foundation, Alignment & Core Engagement

7-Day Core Intensive: Day 7 Full Class

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7-Day Core Intensive: Day 7 Full Class

Duration 53m

Modifications

Please use the modifications from Day 1 through Day 6 during this class to allow you to practice more effectively for your body.