Restore Sample Day | LabellaBeast

Sample day, Restore

A real training day from Restore

This is Day 1, Day A, Breath and Core, exactly as a member sees it. Inside the portal the sets, reps and equipment variations adjust to your intake, and every lift logs as you go.

Block 1, Reconnect

Weeks one to four are not a workout you push through. They rebuild the conversation between breath, deep core and pelvic floor so everything after it holds.

How it progresses: Add repetitions before you add load. You are looking for a flat, quiet midline on every rep. Any doming, leaking or heaviness means back off a level.

Other days in this week

Day A, Breath and Core

Pressure management from the ground up

30 minutes5 lifts15 working setsDeep core, Pelvic floor

Warm up

Joint prep for a shifting center of mass · 7 min

Easy walk or bike3 min
Cat cow10 slow
Standing hip circles8 per direction
Thoracic rotations8 per side
Bodyweight sit to stand10

Activation

Pressure system first · 1 round

360 breathing8 breaths
Pelvic floor connect and release8 reps
Heel slides8 per side
Bird dog6 per side

Main lifts

360 Breathing, supine

3 × 10 breaths · RPE 2

30s restDiaphragm, Deep coreSwap: Pelvic Floor Connection, side lying

Hands on the lower ribs. Inhale wide into the sides and back, exhale slowly and feel the deep core draw in.

360 Breathing, supine: lying on the back, knees bent, hands resting on the lower ribs, breathing calmly — 1Hands on the lower ribs
2Inhale wide into the sides and back
3Exhale slowly and feel the deep core draw in

Pelvic Floor Connection, side lying

3 × 9 to 10 · RPE 2

30s restPelvic floorSwap: 360 Breathing, supine

Inhale and let everything soften. Exhale and lift gently, as if picking up a blueberry. The release matters as much as the lift.

Pelvic Floor Connection, side lying: lying on the side, one hand on the lower abdomen, eyes closed, focused on the breath — 1Inhale and let everything soften
2Exhale and lift gently
3The release matters as much as the lift

Heel Slide

3 × 9 to 10 per side · RPE 4

40s restDeep coreSwap: Dead Bug

One heel slides out on the exhale, pelvis does not move. This is the first core drill after birth for a reason.

Heel Slide: lying on the back, one heel sliding out along the floor, pelvis stable — 1One heel slides out on the exhale
2Pelvis does not move
3This is the first core drill after birth

Glute Bridge March

3 × 9 to 10 per side · RPE 4

40s restGlutes, Deep coreSwap: Frog Pump with a plate on the hips

Hold the bridge, lift one knee at a time without letting the pelvis rock. Exhale on every lift.

Glute Bridge March: hips held in a bridge, one knee lifted at a time, pelvis stable — 1Hold the bridge without letting the pelvis rock
2Lift one knee at a time
3Exhale on every lift

Bird Dog

3 × 7 to 8 per side · RPE 4

40s restDeep core, GlutesSwap: Dead Bug

Long from fingertip to heel. A glass of water on your low back should not spill.

Bird Dog: on hands and knees, opposite arm and leg extended, long from fingertip to heel — 1Long from fingertip to heel
2A glass of water on your low back should not spill
3Exhale as you reach

Cooldown

Down regulate · 5 min

Child's pose with breath8 breaths
Supported happy baby45s
Diaphragmatic breathing, legs on a chair10 breaths
Constructive rest60s

Every session in Restore is built like this

12 weeks, tailored to your equipment, your training days and your safety screen, with the matching meal guide included.

See Restore Not sure which program