Course Outline

1. Welcome to the PCES 3.0 Course!

   2 lesson

   1. Getting Started

   1. PCES 3.0 Intake Assessment

      1. PCES 3.0 Intake Assessment

2. Section 1: Anatomy

   39 lessons

   1. Main Lesson: Anatomy

      1. Lesson 1: From the Top Down
      2. Lesson 2: The Diaphragm
      3. Lesson 3: Spinal Curves
      4. Lesson 4: Pelvic Floor
      5. Lesson 5: The Low Back
      6. Lesson 6: The Pelvis
      7. Lesson 7: Fascia

   2. Tests + Additional Explanations

      1. Finding TAs
      2. Cat/Cow Spinal Motion
      3. Glute Versus Hamstring Self Test
      4. Foam Rolling TFL
      5. Why Sitting Cross-Legged is Hard or Painful
      6. Finding Pelvic Neutral in Supine and Standing
      7. Why Muscles Control SI Joint Pain and Positioning
      8. Tongue and Jaw Connection to the Pelvic Floor

   3. Exercises

      1. Pec Major and Pec Minor Recruitment Test
      2. Deadbugs
      3. Serratus Foam Roller Up the Wall
      4. Rockbacks for Learning a Hip Hinge
      5. Hip Hinging Using a Band for Abdominal Activation
      6. Birddogs
      7. Bridges with Abduction/Adduction
      8. Facedown Glute Squeeze Versus Wall Press
      9. Active Internal Rotation
      10. Active Internal Rotation Prone
      11. PRI Pullbacks
      12. Troubleshooting Iliacus Pullbacks
      13. Adductor Slides
      14. Easy Hip Flexor Stretch + Glute Activation
      15. Side Walks with Band
      16. Glute Medius Hip Hikes
      17. Glute Medius Wall Squat
      18. Glute Medius Release
      19. Paraspinal/ High Hinge Release with Ball

   4. Case Studies

      1. Birddogs Case Study
      2. Birddogs Case Study 2
      3. Hip Hike Case Study
      4. Kristin Squat

   5. Section 1: Anatomy Quiz

      1. Section 1: Anatomy Quiz

3. Section 2: Breathing

   36 lessons

   1. Main Lesson: Breathing

      1. Lesson 1: Importance of Deep Breathing and Muscles of Respiration
      2. Lesson 2: Rib Flare and ZOA
      3. Lesson 3: Pressure
      4. Lesson 4: Balloons or Breathing Trainers

   2. Tests + Additional Explanations

      1. Muscular Causes for Infrasternal Angle Changes
      2. Getting EOs to Decrease Infrasternal Angle
      3. One-Sided Rib Flare
      4. Myofascial Release for Rib Expansion
      5. Getting Ribs to Move at Sternum
      6. Breathing Under a Brace Explanation
      7. Breathing Balloon Assessment
      8. Seesaw Breathing

   3. Exercises

      1. Prone Breathing
      2. Child's Pose Breathing
      3. Rib Cage Smash
      4. Rib Mobility
      5. Side-Lying Breathing
      6. Breathing on Hands and Knees
      7. Mid Back Rotation
      8. Elevated Thread the Needle
      9. Hands and Knees Mid Back Rotations
      10. 90-90 Breathing
      11. Chin Tuck Head Lift with Deep Frontal Line Activation
      12. Full Squat for Back-Body Expansion
      13. Full Squat Modifications

   4. Case Studies

      1. Breathing Case Study #1
      2. Breathing Case Study #2
      3. Breathing Case Study #3 (Adding Resistance)
      4. Breathing Case Study #4
      5. Breathing Case Study #5 (Adding Resistance)
      6. Breathing Case Study #6 (Sitting)
      7. Tiffany Hands and Knees Breathing
      8. Tiffany Inverted Breathing
      9. Tiffany Elevated Thread the Needle
      10. Jean Hands and Knees Breathing

   5. Section 2: Breathing Quiz

      1. Section 2: Breathing Quiz

4. Section 3: Posture

   30 lessons

   1. Main Lesson: Pregnancy and Postpartum Posture Considerations

      1. Lesson 1: Assessment, Rib Cage and High Hinge Point
      2. Lesson 2: Core Imbalances
      3. Lesson 3: Pelvic Stability

   2. Tests + Additional Explanations

      1. Lower Ab Challenge
      2. Ribs Over Pelvis Repositioning Tips
      3. How the Foot Affects the Hips
      4. Squat Coaching Tips and Variations
      5. APT Hamstring Bridge Reset Progression

   3. Exercises

      1. Overhead Breathing
      2. Upper Thoracic Mobilization
      3. Facedown Mid Back Arm Lifts
      4. Reverse Fly
      5. Rows
      6. Opposite Pulls
      7. Pallof Press in Lunge Position
      8. PRI Glute Adductor Exercise
      9. Adding Hip Flexion
      10. Hip Flexor Band Contract-Relax
      11. Hip Thrusts
      12. Bridges
      13. Progressions to and Variations of Single Leg Bridges
      14. Standing Terminal Knee Extension
      15. Tripod Foot Mobility

   4. Case Studies

      1. Posture Rundown Case Study
      2. Pallof Press in Lunge Position
      3. Back vs Goblet Squat
      4. Squat Case Study #1
      5. Spring Squatting and Standing Posture
      6. Tiffany Breathing and Thoracic Rotation Assessment

   5. Section 3: Posture Quiz

      1. Section 3: Posture Quiz

5. Section 4: Pelvic Floor

   41 lessons

   1. Main Lesson: Pelvic Floor

      1. Lesson 1: Pelvic Floor Anatomy Review
      2. Lesson 2: Hypotonic vs Hypertonic and Urge Incontinence
      3. Lesson 3: Stress Incontinence
      4. Lesson 4: Pressure
      5. Lesson 5: Pelvic Organ Prolapse
      6. Lesson 6: Kinetic Chain, Core, and Pressure
      7. Lesson 7: Kinetic Chain, Hips
      8. Lesson 8: Advanced Exercise

   2. Tests + Additional Explanations

      1. Clocks and Kegels
      2. Pelvic Floor and Piriformis Release
      3. Strategies for Pelvic Floor Tightness
      4. Kegel Troubleshooting with Pullback for One-Sided Weakness
      5. Deep Hip Rotator Tightness
      6. Single Leg Stance Test
      7. Pelvic Floor Symptoms Worse With Walking

   3. Exercises

      1. Split Stance Variation Progression
      2. Clams
      3. Lunge Rotation
      4. 90-90 Hamstring Focus
      5. Crossbody Lunge Breathing
      6. Advanced Lunge Rotations
      7. Banded Hip Hinges
      8. Side Plank Adductor Progression
      9. Single Leg Deadlift Variations
      10. Supine Positional Hip Shift
      11. Inverted Positional Hip Shift
      12. Addressing Big Toe Position and Creating an Arch
      13. Standing Banded Pronation and Supination
      14. Calf Raises

   4. Pelvic Floor Case Studies- Complete Plan 1-6 weeks

      1. Case Study #1
      2. Case Study #2
      3. Case Study #3

   5. Back to Running and Jumping: Strength Tests and Tips

      1. Running Strength Tests
      2. Making It Dynamic
      3. Creating Stiffness When Jumping
      4. Box Jumps
      5. Plyo Overview

   6. Case Studies

      1. Jump Rope Case Study
      2. Running

   7. Section 4: Pelvic Floor Quiz

      1. Section 4: Pelvic Floor Quiz Part 1
      2. Section 4: Pelvic Floor Quiz Part 2

6. Section 5: Diastasis Recti

   24 lessons

   1. Main Lesson: Diastasis Recti

      1. Lesson 1: What is a Diastasis Recti?
      2. Lesson 2: Diastasis and Pelvic Floor Connection
      3. Lesson 3: Rib Cage and Posture

   2. Tests + Additional Explanations

      1. Diastasis Recti (DR) Approach Overview
      2. Make Everything a Core Exercise
      3. Kinetic Chain Mid Trap Abdominal Pressure Connection
      4. Lower TA Contraction
      5. Better Cueing for Core Control

   3. Exercises

      1. Band Pullovers
      2. Half Kneeling Rotation
      3. Side-Lying Knee Lifts
      4. Leg Lift Progressions
      5. Maxing Out Hands and Knees
      6. Plank Modifications From Knees
      7. Side Planks
      8. Reverse Plank
      9. Serratus Wall Press

   4. Case Studies

      1. Tenting/ Doming When Loading
      2. Spring Breathing and Bracing Assessment
      3. Lat Holds with Doming
      4. Hands and Knees Breathing
      5. Front Plank
      6. Side Planks

   5. Section 5: Diastasis Recti Quiz

      1. Section 5: Diastasis Recti Quiz

7. Section 6: Pregnancy

   22 lessons

   1. Main Lesson: Pregnancy

      1. Lesson 1: 1st Trimester
      2. Lesson 2: 2nd Trimester
      3. Lesson 3: 3rd Trimester

   2. Tests + Additional Explanations

      1. Abdominal Tightening and Control
      2. Posture Analysis
      3. Doming in a Pregnant Belly
      4. Diastasis and Pelvic Floor Prevention- Pressure Management
      5. Pelvic Floor Dysfunction Due to Pregnancy
      6. Pubic Symphysis and SI Joint Pain
      7. Pubic Symphysis and SI Joint Pain Part 2
      8. Deep Butt Pain (Piriformis Pain)
      9. Bearing Down to Inhale
      10. Self Test for Pelvic Floor Tightening and Relaxing
      11. Glute/Hamstring Pregnancy Test

   3. Exercises

      1. TA Activation While Pregnant
      2. High Hinge Point Prevention
      3. Diastasis Prevention Exercises
      4. Pregnancy Relief and Realignment Sample Routine
      5. Hamstring and Glute Activation Demo for SPD and SI Joint Pain
      6. Pregnancy Variations for Exercise
      7. Pregnancy Chest Press Variation and DR Check

   4. Section 6: Pregnancy Quiz

      1. Section 6: Pregnancy Quiz

8. Section 7: Postpartum

   11 lessons

   1. Main Lesson: Postpartum

      1. Lesson 1: Postpartum Expectations
      2. Lesson 2: Recovery and Healing
      3. Lesson 3: Screening and Recovery
      4. C-Section Scar Tissue Release Video

   2. Postpartum Workout Progression

      1. Postpartum Workout Phase 1
      2. Postpartum Workout Phase 2
      3. Postpartum Workout Phase 3
      4. Postpartum Workout Phase 4
      5. PF and DR Safe Cardio

   3. Course Recap

      1. Course Recap

   4. Section 7 Quiz: Postpartum and Recap

      1. Section 7: Postpartum Quiz and Recap

9. Certificate of Completion + CEU Credit

   4 lessons

   1. How to Get Your Certificate of Completion
   2. Continued Support and Learning Options
   3. Certificate of Completion
   4. Course Outline, Objectives, References and Instructor CVs

10. Section 8: Bonus Material

    137 lessons

    1. Additional Tests and Explanations

       1. APT vs High Hinge Point Overview
       2. Sitting in Different Positions
       3. Tibial Internal Rotation and Opposing Band Split Squats
       4. Foot Pronation and Supination Mechanics
       5. Baby Wearing
       6. Feeding Positions
       7. Taping for a Diastasis
       8. Kegel vs Pelvic Movement

    2. Additional Exercises

       1. Tongue and Jaw Exercises
       2. Serratus Press
       3. Progressive Hip Flexor Stretch Into a Lunge
       4. Side Breathing to Improve Rectus Distention
       5. Short Lever Side Plank
       6. Slouchy Squat
       7. Deadlift Tips
       8. Marching
       9. March Progression to High Knees
       10. Wall Cycle Drill

    3. Additional Case Studies

       1. Bonus Breathing Case Study #1
       2. Bonus Breathing Case Study #2
       3. Tiffany Side Plank
       4. Tiffany Squatting
       5. Tiffany Split Stance Hip Hinge
       6. Tiffany Push Up
       7. Sophie Assessment and Overview
       8. Sophie 90-90 Breathing
       9. Sophie Split Stance Hip Hinge
       10. Squat Case Study #2
       11. Squat Case Study #3
       12. Jump Rope #2
       13. Jump Rope #3
       14. Box Jumps Front View
       15. Box Jumps Side View

    4. New PCES 3.0 Bonus Lectures

       1. Katie Dettelbach, RN, FRCMS: Hypermobility
       2. Dr. Nicole Cozean PT, DPT, WCS - Interstitial Cystitis and Bladder Pain Syndrome
       3. Dr. Tracy Sher, PT, DPT, CSCS: Pudendal Neuralgia

    5. Old PCES 2.0 Bonus Interviews

       1. Dr. Seth Oberst (Stress, Breathing and Healing)
       2. Dr. Lisa Lewis, EdD, CADC-II, Psychologist (Motivation and Professional Boundaries)
       3. Kelly Coffey (Self Sabotage)
       4. Jennifer Stone: Pelvic Floor and Orthopedic Physical Therapist (exercise during pregnancy and delivery prep)
       5. Jennifer Stone: Pelvic Floor and Orthopedic Physical Therapist (part 2 hemorrhoids)
       6. Dr. Blair Green, PT, DPTOCS, PHC (Internal Pelvic Floor PT Appointment)
       7. Rivka Sidorsky, LCSW-C, CST (Certified Sex Therapist)
       8. Gayle Hulme, PT, WCS (Introduction to Hypopressives)
       9. Dani Hemmat, CPT (Healing a Diastasis Recti Naturally)
       10. Marika Hart, PT (Pregnancy Considerations)
       11. Lizzie Sobel: Chiropractor (Round ligament pain)
       12. Muriel Morwitzer (Myofascial Slings Expert)

    6. Bonus Abdominal Massage and Release Work with Annatina

       1. Abdominal Massage
       2. Lower Abdominal Massage - Variation for Leaking and Urgency
       3. Lower Abdominal Massage-Specific version for pain in belly, back and urogenital region
       4. Adductor Magnus Release
       5. Lower Abdominal Massage - General Technique

    7. Bonus Birth Prep with Annatina

       1. Preparing Your Pelvis For Childbirth
       2. Exercise Routine to Prepare for Labor
       3. How To Find My Birthing Position
       4. How Much Room Is There In Your Pelvis
       5. How To Gain More Room in Your Pelvis
       6. Meditation - Getting to Know the Rooms of Your Body
       7. Introduction- PF
       8. Relax and Contract- Awareness
       9. Relax and Contract- More Ways to Discover Your PF
       10. Relax and Contract - Sponge
       11. Relax and Contract - Lying 8
       12. Relax and Contract - Tailbone
       13. Mouth
       14. Throat
       15. Eyes
       16. Shoulders/Hands
       17. Birth Specific Coordination Core and PF- Introduction
       18. Birth Specific Coordination of Core and PF- Breathing
       19. Birth Specific Coordination of Core and PF- Side Lying
       20. Birth Specific Coordination of Core and PF- Hands and Knees
       21. Birth Specific Coordination of Core and PF- Side Sitting
       22. Birth Specific Coordination of Core and PF- Squat
       23. Birth Specific Coordination of Position and PF- Introduction
       24. Birth Specific Coordination of Position- Birth Stages
       25. Birth Specific Coordination of Position and PF- Pelvis
       26. Birth Specific Coordination of Posture and PF- Hips
       27. Birth Specific Coordination of Posture and PF- Practice
       28. Preparing the Perineum for Labor
       29. Preparing the Back Part of Your PF for Labor
       30. Managing the Abdominal Press- Giving Birth to Your Baby

    8. Bonus Pilates Considerations with Alison

       1. Welcome to Pilates Considerations
       2. Pilates Fundamentals- Part 1
       3. Pilates Fundamentals-Part 2
       4. Standing Glute-Activating Warm Up
       5. Scapula and Latissimus Dorsi Awareness - “The Blooming Flower”
       6. Body Swinging to Release Residual Tension
       7. Spinal Dance Warm-Up
       8. Standing & Kneeling Flexion Variations | The Hundred, Roll-Up, and Neck Pull
       9. Supine Flexion Variations | The Hundred, Roll-Up, Single, Double Leg Stretch, Neck Pull
       10. Hip Elevation Variations with Small Ball | Rollover, Bicycle, Shoulder Bridge
       11. Prone Extension Variations Big Ball on the Wall | Swan, Single and Double Leg Kick, Swimming
       12. Flexion/Extension with Big Ball on the Wall
       13. Spine Rolling Variations | Rolling Like a Ball, Open Leg Rocker, Seal
       14. Sitting Tall Variations | Spine Stretch, Saw, Spine Twist
       15. Arm Extension/Upper-Body Support Exercise Variations | Hip Circles, Leg Pulls, Push up, Kneeling Side Kick, Side Bend
       16. Side-Lying Variations | Side-Lying Side-Kick, Bicycle, Circles
       17. Everyday Extras | 5 Ways to Train for Everyday Movement
       18. Increasing YOUR Confidence in Teaching
       19. Teaching and Demeanor | Creating an Emotionally Safe Environment for Clients
       20. Pilates Equipment Considerations
       21. Reformer Applications & Considerations
       22. Reformer | Side-Lying Breathing & Mid-Back Rotation
       23. Reformer | Rock-Backs, All-4s Breathing, Child’s Pose Breathing Variations
       24. Reformer | Bird-Dog Variation
       25. Reformer | Reverse Fly Variation
       26. Reformer | Wall Press Variation/Side-Lying Single-Leg Work
       27. Reformer | Bridges Variation
       28. Reformer | Lunge Training Variations/Single-Leg Knee Stretch
       29. Reformer | Arch n Curl (Hands & Knees Cat Cow) Variations
       30. Trapeze Applications & Considerations
       31. Trapeze - Pull-Overs
       32. Trapeze - Chin Tuck Head Lift Variations with Precursor to Sit-Up
       33. Rock-Backs, Spine Articulation, Chest & Shoulder Stretches & Hip-Flexor Stretches
       34. Serratus Work
       35. Shoulder Mobility
       36. Squat & Lunge Training
       37. Standing Full-Body
       38. How to Teach and make a Positive Impact
       39. Bonus Interview with Dr. Sarah

    9. Bonus Yoga Considerations with Kathryn

       1. Yoga General Considerations Part 1
       2. Yoga General Considerations Part 2
       3. Poses to Introduce 4-6 Weeks
       4. Poses to Introduce 6-8 Weeks
       5. Poses to Introduce 8-12 Weeks
       6. Specific Muscle Group Considerations
       7. Figure 8 Legs
       8. Yoga Locks All 4s Medium
       9. Yoga Locks Seated Medium
       10. Yoga Locks Standing Medium

    10. Bonus Live Calls

        1. Three Exercises For Leaking When Jumping Rope
        2. Advanced Concepts for Using Scapular Movement to Improve a Diastasis
        3. PCES Q&A May 2025
        4. PCES Q&A September 2025
        5. PCES Q&A January 2026

11. Section 9: Exercise Library

    95 lessons

    1. Neck, Shoulder and Scapula Exercises

       1. Band Pullovers
       2. Chin Tuck Head Lift
       3. Chin Tuck Head Lift with Deep Frontal Line Activation
       4. Facedown Mid Back Arm Lifts
       5. Hands and Knees Mid Back Rotations
       6. Lower Traps Level 1 and 2
       7. Mid Thoracic Mobilization and Mobilizing into Shoulder Flexion
       8. Mid Back Rotation
       9. Mid Back Rotation During Walking
       10. Reverse Fly
       11. Reverse Plank
       12. Rows
       13. Serratus Foam Roller Up the Wall
       14. Serratus Press
       15. Serratus Wall Press
       16. Upper Thoracic Mobilization
       17. Tongue and Jaw Exercises

    2. Breathing Exercises and Rib Mobility

       1. 90-90 Breathing
       2. 90-90 Hamstring Focus
       3. Child's Pose Breathing
       4. Elevated Thread the Needle
       5. Crossbody Lunge Breathing
       6. Full Squat for Back Body Expansion
       7. Full Squat Modifications
       8. "Ha" Breathing for Rib Mobility
       9. Half Kneeling for Mid Back Rotation
       10. Overhead Breathing
       11. Paraspinal/High Hinge Release with Ball
       12. Prone Breathing
       13. Rib Cage Smash
       14. Rib Mobility
       15. Side Breathing to Improve Rectus Distention
       16. Side-Lying Breathing

    3. Core Exercises

       1. Abdominal Brace with Heel Slide and Hip Rotations
       2. Birddogs
       3. Breathing on Hands and Knees
       4. Deadbugs
       5. Half Kneeling Rotation
       6. Leg Lift Progressions
       7. Maxing Out Hands and Knees
       8. Opposite Pulls
       9. Pallof Press in Lunge Position
       10. Plank Modification From Knees
       11. Side-Lying Knee Lifts
       12. Side Planks
       13. Side Plank Adductor Progression
       14. Short Lever Side Plank

    4. Hip Exercises

       1. Active Internal Rotation
       2. Active Internal Rotation Prone
       3. Adding Hip Flexion
       4. Adductor Slides
       5. Advanced Lunge Rotations
       6. Airplanes
       7. Banded Hip Hinges
       8. Banded Hip Thrusts and Progressions to Single Leg Hip Thrusts
       9. Bridges
       10. Bridges with Abduction/Adduction
       11. Bridges with Marching
       12. Clams
       13. Easy Hip Flexor Stretch + Glute Activation
       14. Eccentric Deep Hip Rotator Loading Single Leg and Double Leg
       15. Facedown Glute Squeeze Versus Wall Press
       16. Foam Rolling TFL
       17. PRI Glute Adductor Exercise
       18. Glute Medius Hip Hikes
       19. Glute Medius Release
       20. Glute Medius Wall Squat
       21. Hip Flexor Band Contract Relax
       22. Hip Hinging Using a Band for Abdominal Activation
       23. Hip Thrusts
       24. PRI Pullbacks
       25. Lunge Rotation
       26. Pelvic Floor and Piriformis Release
       27. Progressions to and Variations of Single Leg Bridges
       28. Progressive Hip Flexor Stretch into a Lunge
       29. Rockbacks for Learning a Hip Hinge
       30. Running: A Skips and Butt Kickers
       31. Side Walks with Band
       32. Simple Coaching Through a Squat
       33. Split Stance Variation Progression
       34. Single Leg Deadlift Variations
       35. Troubleshooting Iliacus Pullbacks
       36. Supine Positional Hip Shift
       37. Inverted Positional Hip Shift

    5. Foot and Ankle Exercises

       1. Addressing Big Toe Position and Creating an Arch
       2. Big Toe Movement for Arches
       3. Calf Raises
       4. Closed Chain Arch Strengthening
       5. Open Chain Arch Strengthening
       6. Short Foot Foundation
       7. Standing Banded Pronation and Supination
       8. Standing Terminal Knee Extension
       9. Tripod Foot Mobility
       10. Waking Up Arches
       11. Slouchy Squat