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Mom Jump Rope

Welcome to

Level Up: Core Foundation!

Ready to build a strong and functional core?


Level up: Core Foundation is a progressive core strengthening program created by two physical therapists, former athletes and active moms who had their own postpartum struggles with returning to the sports they love. 


This program emphasizes the why and how of coordinating and progressively loading your deep abdominal and pelvic floor muscles.

Anchor 1

What is included?

  • 6 Progressive Levels of exercises with 6 exercises in each level

  • Full video demos with instructions and cues for each exercise

  • Bonus sections include posture exercises, pelvic floor stretches, and relaxation exercises, and spinal and hip mobility exercises

  • Detailed foundational educational videos:

  • What is your deep core?

  • How do you locate and optimally use each component of the deep core?

  • Step by step instruction in how to progressively coordinate each aspect of the deep core system

  • Why breathing is the key to successful core activation and eliminating belly pooch

  • Why learning to relax your pelvic floor is as important as kegel exercises

  • How bracing your core constantly is making you weaker

Strengthen your core and build a strong foundation in order to return to the activities and sports that you love!

Who is this program for?

This program was designed to help women:

  • Build a stronger, more efficient core foundation whether or not they have experienced childbirth

  • Decrease back pain and symptoms of incontinence

  • Optimize athletic performance

  • Return safely to exercise postpartum whether you are one month or many years postpartum

  • Anyone who is currently undergoing physical therapy for pelvic floor hip or low back pain who needs an adjunctive home program

Recommended Equipment:
  • Theraband
  • Exercise ball
These are the products we love!


Eyja Hafthorsdottir



Elizabeth Bergman



Eyja Hafthorsdottir


My name is Eyja and I was born and raised in Iceland. I moved to the US in 2003 to attend the University of Georgia. I graduated with a Bachelor of Science degree in Exercise and Sport Science in 2006 and a Doctorate of Physical Therapy from the University of St. Augustine in 2009. I completed an orthopedic clinical residency and earned my manual therapy certification in 2010.

My passion for pelvic health started when I became a mother myself. I realized how common pelvic floor dysfunction was, and that there was a lack of education and guidance for women postpartum. My goal is to empower women and to help them restore function and confidence in their bodies.
I have been passionate about sports my whole life. I ran track for the University of Georgia and I competed for the Icelandic national team in middle distance for several years. I also did CrossFit for many years.

When I'm not working, I like to spend my time with my husband and two boys. I enjoy working out, watching sports, and all outdoor activities.


Elizabeth Bergman


My name is Libby and I am a native of Wisconsin though I have had the privilege to live in Florida, Montana, Australia, and St. John USVI through various parts of my life.  I completed my undergraduate degree in Biology at the University of Wisconsin-Madison in 2003 and my Doctorate of Physical Therapy from the University of St. Augustine in 2007.  I also completed a fellowship in Orthopedic Manual Physical Therapy in 2012 and became a board-certified Orthopedic Clinical Specialist in 2013. 


My passion to combine continued learning in clinical practice and to become a researcher has lead me to also pursue my Ph.D. in Physical Therapy at Texas Woman’s University.

I grew up addicted to sport and played every sport I could get involved in.  Competitive swimming introduced me to the world of triathlon and when I did my first race, I was hooked. I was fortunate enough to qualify for the Ironman World Championships in Kona, Hawaii in 2011 and was invited to the ITU Age Group World Championships in Auckland, New Zealand in 2012.  My sporting life changed forever with the birth of my first of three sons in 2013.  Between three c-sections, I managed to continue to participate in CrossFit and began running trail races and even an ultramarathon.

I love any sport I can find the time and strength to enjoy including skate skiing and downhill skiing.

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