Guides, Webinars and Postpartum Programs
Your Essentials
Let’s ditch the guesswork and finally give your body what it needs to feel strong, energized, and unstoppable.
Three Sixty Wellness has your back—your core, pelvic floor, and hormones included. Every product here is science-backed and designed for real results, so no matter where you are in your journey, you’re covered. Go ahead, find your new go-to!
Free Guides to Get You Going
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The 360 Motherhood Training & Recovery Guide
A simple guide to training safely during pregnancy & recovering properly for a strong return postpartum.
+ our bonus C-section scar guide inside!
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5 Biggest Mistakes Guide
In this guide, you'll find the 5 biggest mistakes I see, BUT also have the 5 practical and effective tips to strengthen and maintain your pelvic floor and core health. From targeted exercises and lifestyle adjustments to expert advice on posture and breathing techniques, these tips are designed to empower you on your journey to a stronger, healthier you.
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Return To Running Postpartum Checklist
A simple guide to make returning to running postpartum an exciting milestone instead of a scary one.
Your pelvic floor is the foundation for stability and impact absorption. Complete these exercises inside our checklist to assess your readiness!
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C-Section Scar Mobilization Guide
Download your free guide with step-by-step instructions on how to mobilize your C-Section scar postpartum. Start as soon as the scar has healed. Can be performed ANY time postpartum, it’s never too late!
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How to Train With Pelvic Floor Dysfunction Masterclass
What if your workouts are making your symptoms worse?
Leaking mid-rep, heaviness after a lift, that constant fear you’re doing more harm than good... it’s not all in your head.
This free masterclass breaks down what’s really happening and how to train without triggering your pelvic floor (or stalling your progress)
Entry Programs To Kick It Up A Notch
Are you familiar with the challenges of stress incontinence, finding that it disrupts your daily life and leaves you frustrated? If so, you’re not alone. Many women face the struggle of managing stress incontinence, attempting various solutions only to encounter limited relief.
If you can relate to any of the following, you may be experiencing stress incontinence:
You’ve tried different methods to manage leaks, from pads to behavioral changes, but still find yourself dealing with unexpected urine leakage during activities like laughing, sneezing, or coughing.
You’d like to commit to a new fitness routine, but every time you engage in high-impact activities, like jumping or running, you notice unexpected urine leaks, making your workouts more challenging and less enjoyable.
Since giving birth, you’ve noticed increased difficulty in controlling bladder function. Every time you engage in routine activities like bending over or lifting your baby, you face the challenge of unexpected leaks.
Whether it’s lifting groceries or picking up a heavy barbell, any exertion puts pressure on your bladder, resulting in untimely leaks.
You’re pregnant and you rely on crossing your legs every time you sneeze or wear a pantyliner any time you leave the house in order to prevent having to change your pants in public.
We equip you with the knowledge and tools needed to proactively manage stress incontinence.
You will leave this webinar with action steps to:
Identify triggers: Recognize and pinpoint individual triggers that contribute to stress incontinence in your daily life
Explore other solutions: Learn effective, non-traditional methods beyond kegels and boring deadbug exercises that address the root causes of stress incontinence.
Master intra-abdominal pressure management: Learn essential techniques for managing intra-abdominal pressure, a key factor in stress incontinence. We’ll guide you in understanding and controlling this pressure, offering strategies to minimize its impact on bladder function.
Stabilizing the ‘deep core:’ Your deep core makes up your abdominal muscles, diaphragm, and pelvic floor. Discover the importance of your deep core strength in managing stress incontinence. We’ll demonstrate how to truly engage and relax these muscles that are so important to reduce the likelihood of leaks during daily activities.
Implement lifestyle adjustments: Make adjustments in your breathing habits that can significantly impact stress incontinence.
If you’re ready to take the next step toward a different approach to managing stress incontinence with a Doctor of Physical Therapy who specializes in the pelvic floor and working with female athletes during pregnancy and postpartum – this IS the next best investment you make for your pelvic health.
Are you experiencing the frustration of urinary urgency, finding that it disrupts your daily routine and quality of life? If so, you’re not alone. Many women struggle with this issue, often seeking solutions through medications, specialist after specialist, only to find limited (or no) relief.
If you can check the box next to any of these below, you may be experiencing what’s known as urinary urge incontinence.
You’ve tried medications or kegel exercises to manage urgency, but haven’t found relief, and you’re still struggling with sudden and strong urges to urinate..
You find yourself rushing to the bathroom frequently, barely making it in time, wiggling to get your pants down, just to find out you leaked a little down your leg..
You feel the need to plan your day around bathroom breaks, avoiding situations where a restroom might not be immediately accessible..
You notice that certain activities like sneezing, laughing, or lifting heavy objects consistently trigger a sudden and urgent need to rush to the bathroom..
You know that your stress or anxiety tends to heighten your urgency, making you feel like you constantly need to use the restroom even when your bladder isn’t full..
You can barely pull your car into the driveway and get your key into the door before you find yourself urgently darting to the restroom..
During this 90 minute webinar we dove into these common scenarios. We talk about the triggers, discuss effective solutions, and shed light on the role that hip mobility and hip and pelvic floor strength play in managing urgency – all without the need for endless kegels or medications!
You will leave this webinar (just like 75+ other women have) with action steps to:
Identify triggers: Recognize and pinpoint individual triggers that contribute to urinary urgency in your daily life
Explore other solutions: Learn effective, non-traditional methods beyond medications and kegel exercises that address the root causes of urgency (nervous system control!)
Get started with exercise: Understand the crucial role hip mobility and strength play in managing bladder control, and learn exercises and techniques to improve these areas
Implement lifestyle adjustments: Make adjustments that can significantly impact urinary urgency, from dietary modifications to stress management techniques
If you’re ready to take the next step toward a different approach to managing urinary urgency, this replay will be the next best investment you make for your pelvic health.
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Thank you for choosing The Female Athlete!
You’ve been given the bare minimum for too long.
We’re not going to give you a set of exercises, a pat on the back and tell you to book in in 2 weeks. Our coaching programs follow a science-backed, full-picture approach that actually gets to the root of the problem. Because your body isn’t just muscles and bones—it’s your habits, your stress, your recovery, your life. That’s why we integrate rehab, strength training, and holistic wellness strategies to create a solution that actually sticks.
For too long, women’s health has been ignored, misunderstood, and underserved—but not here. I’ve been where you are, I know what it feels like to be dismissed, to feel like your body is failing you, to crave the strength and confidence you know is possible.
You don’t have to settle. You don’t have to “just deal with it.”
Let’s rebuild your strength—together.
The Female Blueprint Podcast – Women’s Health, Wellness & Strength with Dr. Courtney
Listen wherever you get your podcasts:
Somewhere along the way, we were all handed “the blueprint” for how to be a woman… how to look, act, work, and live. And honestly? It’s time to toss it.
The Female Blueprint Podcast is where we get real about women’s health, strength, hormones, faith, and success on your terms. Hosted by Dr. Courtney—women’s wellness expert, coach, and your go-to truth teller—these are raw, unfiltered conversations with experts, disruptors, and women who have rewritten their own rules.
From the gym to your relationships to how you take care of your body, we’ll talk about the things that actually matter so you can live strong, confident, and fully aligned with what God has called you to do.
More Pelvic Health Podcasts Features & Videos for Women Who Want Real Answers
Here are expert-led podcasts and video episodes on pelvic floor health, core strength, postpartum recovery, and women’s wellness. Dr. Courtney shares science-backed strategies to heal leaks, pain, prolapse, and pressure without the confusion. New videos weekly for women navigating pregnancy, postpartum, perimenopause, and performance.
6 Minute Short Yoga Moves for Pelvic Floor Muscle Relaxation (+ How To Diaphragmatic Breathe)
How to Future-Proof Your Pelvic Floor (What Most Women Aren’t Told!)
Beyond Kegels: My Holistic Approach To Treating Bladder Leakage
What Are the Pelvic Floor Muscles? Why Women Need to Know This (Even If You're Not Postpartum)
How Do Pelvic Floor Issues Actually Show Up? What You Need To Know From A Pelvic Floor Therapist
The Truth About Bladder Leakage: Why Common Advice Of Doing Kegels & To Stop Exercising Fails
Join my free community - the Pelvic Wellness Academy
Not ready for a 1:1 just yet? No problem! Jump into my Skool community for support, resources, and a whole bunch of like-minded women all on the same journey. It's a no-judgment zone where you can learn, connect, and grow.
A COMPLETE Blueprint for Bigger, Stronger Glutes, Powerful Hips, and a Leak-Proof Pelvic Floor
Who is this for?
Someone dealing with nagging aches and pains in their lower back and hips constantly that are preventing them from enjoying the gym or their favorite activities
Someone tired of hip pain, popping and clicking, and needs guidance for what to do in the gym to ease their pain and discomfort
Someone urgently running to the restroom and is unsure where to begin with strength training their glutes, hips, and pelvic floor
Someone wanting to build rounder, juicer glutes and is frustrated putting in time in the gym and not seeing any results
Someone who has hit a plateau in their training and needs a performance boost in their strength and conditioning
Someone ready to make a change and feel STRONGER, more CONFIDENT and begin to HEAL their pelvic floor
Ready to see what’s inside the guide?
The Pelvic Power 8 Week Program is packed with:
➡ A COMPLETE guide to understanding your glutes and their anatomy and function to help increase hip strength and improve pelvic health
➡ A self-assessment of hip, low back, and functional movement patterns to access a full range of motion. This will maximize glute growth, reduce injury, and meet you where you’re at NOW in your fitness level ($200)
➡ A FULL 8-WEEK BLUEPRINT of rotating exercises – You will get 3 days per week of lower body, glute, and plyometric exercises with multidirectional and multiplanar movement patterns with some deep core exercises sprinkled in as well. These exercises with not only GROW your glutes but also, STRENGTHEN your hips to help RELIEVE some of those pelvic floor symptoms! ($150)
➡ Warm up and mobility exercises to work on various limitations that I commonly find in clients (and that will align with your self-assessment!) to IMPROVE muscle growth ($50)
➡ Tips to RELAX your pelvic floor muscles and not overdo it (sometimes too much glute training can cause pelvic tension!) ($50)
➡ Recovery and rest strategies to maximize health, and wellness and prevent injury ($50)
➡ Nutritional recommendations and macro calculation to determine how much to eat to get booty gains and optimize your overall health ($50)
➡ Common mistakes that are limiting your gains, affecting your health, and how you can AVOID them
➡ FAQs to answer all the questions you may have!
$550 value… all for $65!
(NOTE: Do NOT purchase twice if there is an error on the checkout page. Please check your email (and spam folders) for product afterward.)
This guide will not only give you juicer, rounder glutes (YES I know they all promise that..) but finally FREE you from some of those nagging symptoms from your low back, hips, and maybe even pelvic floor.
Here are a few notes about the guide:
Though this guide is a “lower body” focused program (there are no upper body focused exercises), we also included some deep core exercises 😉
This guide can be completed at home or the gym but you will some need equipment (barbells, dumbbells, kettlebells, bands). Some movements can be modified to complete with dumbbells and kettlebells if you do not have a barbell, but this guide is meant to challenge, strengthen, and GROW your muscles.
This program is for ANYONE, at ANY level, however it would be recommended that you have some experience with lifting before. There are videos for you to follow with all reps/sets laid out but this is a guide that uses equipment you should have some familiarity with.
This guide is appropriate for women who are AT LEAST 3 months postpartum.
This guide is appropriate for a pregnant woman who has AT LEAST 1 year of experience in resistance training. Please do not use this as a guide for pregnancy if it is your first time lifting weights before as there is no direct guidance.
Once purchased, you’ll get instant LIFETIME access to a digital download straight to your EMAIL. Please check spam if you do not see it!
If you have any questions before purchasing this guide, please email hello@threesixtywellness.co
NOTE: Do NOT purchase twice if there is an error on the checkout page. Please check email (and spam folders) for product afterwards. If you still have not received the product please email hello@threesixtywellness.co
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