Roots Sample Day | LabellaBeast

Sample day, Roots

A real training day from Roots

This is Day 1, Day A, Breath to Floor, 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, Coordination

A pelvic floor problem is rarely a weakness problem. It is a timing problem. Four weeks teaching the floor to lift on the exhale and fully let go on the inhale, in every position you live in.

How it progresses: Progress by position, not by weight: lying, then side lying, then seated, then standing, then loaded. Move up only when the current position is symptom free.

Other days in this week

Day A, Breath to Floor

The coordination drill in four positions

30 minutes5 lifts17 working setsPelvic floor, Deep core

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

4 × 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

4 × 9 to 10 · RPE 2

40s 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

Adductor Machine

3 × 9 to 10 · RPE 4

40s restAdductors, Pelvic floorSwap: Kettlebell Lateral Lunge

Ball or block between the knees. Squeeze on the exhale, feel the pelvic floor lift with it.

Adductor Machine: lying on the back, knees bent, small ball between the knees, gently squeezing — 1Ball or block between the knees
2Squeeze on the exhale
3Feel the pelvic floor lift with it

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

Supine Marching

3 × 9 to 10 per side · RPE 4

40s restDeep coreSwap: Heel Slide

Knees at ninety, tap one toe down on the exhale. Keep the ribs heavy on the floor.

Supine Marching: lying on the back, knees at ninety degrees, slowly tapping one toe down toward the floor — 1Knees at ninety, tap one toe down on the exhale
2Keep the ribs heavy on the floor
3Small controlled taps

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 Roots is built like this

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

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