Lesson 1Bird-Dog / Four-Leg Limb Lifts: Lower Back Hold, Team Guides, Step to Weighted or Shaky GroundsUse bird-dog and four-leg limb lifts to train lower back hold and team, focusing neutral spine, weight shift, and smooth limb flow, with steps to push-back, shaky grounds, and harder time plans.
Quadruped setup and neutral spine checksContralateral arm–leg reach techniqueBreathing and tempo for motor controlCommon compensations and cue correctionsProgressions with bands or light loadUnstable surface and endurance challengesLesson 2Pelvis Lean and Deep Breath: Aims, Skill, Groups/Counts, Step-Backs and StepsMix pelvis lean and deep breath to better lower-pelvis hold, chest free, and nerve system rule, with step teach, dosing, and steps that mix these skills into harder Neopilates drills.
Supine pelvic tilt mechanics and cuesDiaphragmatic breath in different positionsSynchronizing tilt with inhalation and exhalationDose guidelines for awareness and controlRegressions for pain or breath holdingProgressions into dynamic core exercisesLesson 3Sit Pattern and Step Variations Fit for Neopilates: Useful Lower-Limb Power, Line Guides, Step-Backs/StepsSharpen sit and step patterns in Neopilates frame, stressing line, breath, and held speed to build useful lower-limb power, with clear step-backs, steps, and guides for varied skill levels.
Foot tripod and knee tracking in squatsHip hinge versus knee-dominant strategiesBodyweight squat dosing and tempoSupported and partial-range lunge optionsProgressions to multi-planar lungesAdding load while preserving controlLesson 4Back-Lay Curl/Belly Curl with Neutral Spine: Centre Start, Move Guides, Dose, Easier and Harder ChangesDiscover teaching back-lay curl with neutral spine, stressing part hold, breath time, and neck ease, while tuning weight, speed, and range to give safe, scale centre start for varied client needs.
Neutral spine setup and head support optionsBreath patterning for safe abdominal engagementCommon neck and shoulder compensation patternsDose guidelines for beginners and intermediatesEasier options using arm support or reduced rangeHarder options with holds, pulses, or propsLesson 5Side-Lay Shell Open and Hip Side Pull: Pelvis Hold and Butt Power, Groups/Counts, Steps to Band or WeightUse side-lay shell open and hip side pull drills to better pelvis hold and butt power, noting trunk line, hip turn, and knee track, plus clear lead on groups, counts, and steps to bands or outer weight.
Side-lying alignment and lumbar stabilizationClamshell technique and hip rotation controlHip abduction without trunk side bendingDose and tempo for endurance versus powerBand placement and resistance progressionLoaded variations with weights or cablesLesson 6Stand and Sense Drills (One-Leg Stretch, Shake Step): Aims, Dosing, and Safety NotesBuild stand and sense drills using one-leg stretch and shake steps, making clear aims, safety, and dosing, while adding sight, inner-ear, and ground tests fit to each client’s power.
Static single-leg stance setup and safetySingle-leg reach patterns and cueingUse of supports and spotting strategiesDose and rest for balance trainingWobble surface and stepwise challengesIntegrating balance into full-body flowsLesson 7Changed Plank Step (Knee, Arm Rest, One-Leg): Centre Stay, Line Checks, Time and ChangesBuild centre stay with changed plank step, starting from knee and arm rest picks and pushing to one-leg holds, while watching line, breath, shake, and time to single out test and safety.
Shoulder, rib, and pelvic alignment in planksBreathing strategies to avoid breath holdingKnee plank setup and coaching checkpointsForearm plank and time-based prescriptionsSingle-leg plank and stepwise progressionsModifications for wrist or shoulder issuesLesson 8Standing Spine Free and Chest Stretch Drills for Desk Workers: Aim, Skill, Dosing, Step-Backs/StepsLook into standing spine free drills fit to desk workers, focusing chest stretch, soft turn, and stance reset ways, with clear skill, dosing, and steps that honor pain, tired, and work day limits.
Postural assessment after prolonged sittingWall-supported thoracic extension drillStanding cat–cow and segmental roll-downSafe dosing during and after the workdayRegressions for painful or stiff shouldersProgressions with rotation and arm driversLesson 9Cool-Down Free and Nerve Slide for Low Back Ease: Skill, Length, and When to UseMix cool-down free and nerve slide to aid low back ease, learning soft order, sign watch, and length guides, plus choice points on when to add or skip these drills in a meeting.
Goals of the cool-down in NeopilatesSpine-friendly lower back mobility sequenceIntro to neurodynamic flossing principlesFlossing drills for sciatic-type symptomsTiming, frequency, and duration guidelinesRed flags and when to avoid flossingLesson 10Bridge and One-Leg Bridge Changes: Back Chain Start, Hip Hold, Groups/Counts, Step-Backs and High ChangesBuild back chain power using bridge and one-leg bridge changes, sharpening pelvis hold, ham-butt balance, and trunk stay, while learning how to scale groups, counts, speed, and range for recovery, fitness, or show.
Neutral pelvis and rib cage alignment in bridgeGlute versus hamstring emphasis strategiesStandard dosing and tempo prescriptionsRegressions using support or reduced rangeSingle-leg bridge setup and key cuesAdvanced options with load or instability
