SDP: Diastasis Recti Programme
Rebuild Your Core Properly. Not Just “Close the Gap.”
A targeted diastasis recovery series designed to rebuild strength, connection and control through your entire core system, not just your abs.
• Standalone programme • Physio-informed • Designed for real recovery
• Standalone programme • Physio-informed • Designed for real recovery
Not sure if you have diastasis?
You’re not alone.
A lot of women are never properly shown how to check.
We’ve created a simple self-check video to help you understand what to look for and whether this series is right for you.
Diastasis isn’t just about how it looks
After diastasis, most women are left to figure it out on their own.
No clear plan. Just endless, often conflicting advice, and a constant worry about getting it wrong.
But diastasis recti isn’t something you fix with generic workouts. It affects how your core functions as a system - your strength, your stability, your posture, and how your body manages pressure.
And when it’s not approached properly, you can end up
→ Feeling completely disconnected from your core
→ Struggling to build real, usable strength
→ Putting the work in without seeing real change
→ Or unknowingly making it worse
This isn’t about doing more.
It’s about doing the right work, in the right order.
This is structured, intelligent recovery.
Rebuild Strong is a focused diastasis recovery series designed to take you step by step through rebuilding your core properly.
No guesswork. No random exercises.
Each class is designed to help you:
→ Reconnect to your deep core system
→ Restore strength and support through your entire body
→ Learn how to manage pressure properly
→ Progress safely, without rushing the process
This is not about rushing to “get your abs back.”
It’s about building a core that is as strong and resilient as you are.
By the end of the 14 days, expect to feel:
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→ Stronger through your core
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→ More stable and switched on in your training
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→ Better supported in your posture and movement
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→ More control and tension through your core
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→ More connected through your glutes and back
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→ More confident in how your body moves
Who it’s for.
This is not beginner Pilates. It’s designed for people who train hard and expect to be challenged.
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You want a structured, athletic Pilates challenge
You’re bored of basic ab workouts that don’t deliver
You want to feel stronger and more capable going into summer
You love Pilates, but want it to feel like training
You’re ready to be challenged and expect more from your workouts
How it works:
Killer Core Commitment 2.0 is a structured 14-day core training plan.
Start your free trial from 4th May and unlock Week 1 instantly.
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A complete 2-week challenge - starting 4th May
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Targeted sessions across abs, obliques, back and glutes
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A clear plan to follow, day by day
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Access inside the SDP Members Club app and platform
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Week 1 free with your trial
The Workouts
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Workout 1: Switch On
Builds deep core activation from the first rep, layering strength and load to challenge stability, control, and full-body integration.
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![A woman in activewear performing a yoga pose or stretch, in black and white, with overlaid text and icons.]()
Workout 2: Upper Cut
Targets the upper abs with precise, intense work using controlled curl-ups, rotation, and sustained tension.
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![A woman doing a forward bend yoga pose, wearing athletic clothing, in black and white.]()
Workout 3: Side Spice
Targets the side body with loaded, multi-angle work to build oblique strength, control, and endurance.
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![Black and white photo of a woman bending over, wearing athletic clothing, with a large number 4 overlaid. Small icons of a lock at the top and the words 'sop de' at the bottom.]()
Workout 4: Drop Low
Challenges the lower abs with precise, controlled work, using sustained tension and long levers to push deep core strength.
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![A woman in workout clothes bent over in a yoga pose, with a large white number 5 overlayed and a lock icon near her shoulder.]()
Workout 5: Backline Fire
Trains the posterior chain with controlled, strength-focused work that integrates the back body, glutes, and deep core for better posture and power.
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![A woman in athletic wear stretching with her body bent forward, her hair tied back, in black and white. Overlayed text shows the number 6 and a lock icon, suggesting a countdown or lock screen.]()
Workout 6: Glute Lock
A glute-focused class combining single-leg strength, posterior chain work, and lateral stability to keep the hips fully engaged under load.
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![A woman in workout attire bending forward in a stretching or yoga pose, black and white photo, with a large number 7 and a padlock icon overlayed.]()
Workout 7: Hold the line
A deep core workout using constant resistance to test control, precision, and stamina with an intense burn.
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![Black and white photo of a woman stretching or exercising, with an overlay of the number 8 and a lock icon.]()
Workout 8: Deep End
This workout delivers deep, loaded core work with slow transitions and long levers to challenge strength, control, and coordination.
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![A woman stretching or exercising, viewed from the side, with text overlay showing a large number 9.]()
Workout 9: Twist the Knife
A focused oblique workout using rotation, resistance, and added load to challenge side-body strength, control, and precision.
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![Black and white photo of a woman doing yoga in a forward bend pose, with a lock icon and the number 10 overlayed, and the words "SP DEC" upside down in a small square.]()
Workout 10: Final Form
Constant resistance meets layered core work to test your control, focus, and ability to maintain form under load.
Inside your free 7-day trial you’ll unlock:
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→ Week 1 of Killer Core Commitment 2.0
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→ Access to the SDP Members Club
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→ 450+ strength-led Pilates workouts
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→ Weekly class drops and monthly challenges
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→ A structured way to keep progressing beyond the challenge
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→ A stronger, more capable core
SDP: The Defining Difference
I do not teach soft, floaty Pilates.
SDP is strength-led Pilates for people who want to feel challenged.
That means smart programming, proper intensity and workouts that build strength, not just good intentions.
Killer Core Commitment 2.0 brings all of that into one focused challenge, designed to help you train your core in a way that actually makes sense.
Because when your core is stronger, everything works better.
Train with Sam Deville.
I’m Sam Deville, founder of SDP and creator of this challenge.
I teach strength-led Pilates for people who want more, more challenge, more precision and more results from their workouts.
Killer Core Commitment 2.0 has been designed to help you build real core strength through smart, targeted programming that goes far beyond basic ab work.
If you are ready to feel stronger from the centre out, you are in exactly the right place.
Are you ready to lock in for Summer?
Start Killer Core Commitment 2.0 today and get instant access to your first 7 days free inside the SDP Members Club.
This means you are not just joining for one challenge.
You are stepping into a full training platform designed to keep you strong long after the 14 days are over.
Frequently Asked Questions
Still have questions? Take a look at the FAQ or reach out anytime.
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The challenge runs for 14 days, with a clear structure to follow from start to finish.
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No, this challenge is designed to be strong, challenging and training-focused. It is best suited to people with some Pilates or workout experience who want more intensity.
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Your first 7 days are included in your free trial. If you want to complete the full 14-day challenge, you can continue inside the SDP Members Club.
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You can start whenever you like, but May is the perfect time to use this challenge as your reset before summer.
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Everything is hosted inside the SDP Members Club, so you can access it through the app or online platform.
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Some classes use small equipment, others are completely bodyweight.
Props you will need to complete the series:
Pilates Ball
Light-Medium dumbbells
Mini loop
Magic Circle
Box
Bala Bangles
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This is strength-led Pilates. Expect a more athletic, challenging approach focused on building real strength, stability and control.