Lesson 1Bird-dog / four-leg limb lifts: lower back steady, team guides, step-up to loaded or shaky groundUse bird-dog and four-leg limb lifts to train lower back steady and team, focusing on straight back, weight shift, and smooth limb move, with step-ups to push-back, shaky ground, and harder time plans.
Four-leg set and straight back checksOpposite arm-leg reach wayBreathing and speed for movement controlCommon fixes and guide fixesStep-ups with bands or light loadShaky ground and endurance hardLesson 2Pelvis tilt and belly breathing: aims, way, sets/counts, step-backs and step-upsMix pelvis tilt and belly breathing to better lower back-pelvis control, chest move, and nerve system rule, with step teaching, amount, and step-ups that mix these skills into harder Neopilates drills.
Lying back pelvis tilt mechanics and guidesBelly breath in different spotsSync tilt with in-breath and out-breathAmount guides for aware and controlStep-backs for pain or breath holdStep-ups into move core exercisesLesson 3Squat pattern and lunge changes fit for Neopilates: working lower-limb strength, line guides, step-backs/step-upsFine squat and lunge patterns in a Neopilates frame, stressing line, breath, and controlled speed to build working lower-limb strength, with clear step-backs, step-ups, and guiding for different skill levels.
Foot three-point and knee track in squatsHip bend versus knee-lead plansBody weight squat amount and speedHelped and part-range lunge picksStep-ups to multi-side lungesAdding load while keeping controlLesson 4Lying back curl/belly curl with straight back: core start, movement guides, amount, easier and harder changesLearn how to teach the lying back curl with a straight back, stressing part control, breath time, and neck ease, while changing load, speed, and range to give safe, scale core start for varied client needs.
Straight back set and head help picksBreath pattern for safe belly joinCommon neck and shoulder fix patternsAmount guides for starters and middleEasier picks using arm help or less rangeHarder picks with holds, quicks, or toolsLesson 5Side-lying shell open and hip side pull: pelvis control and butt strength, sets/counts, step-ups to band or loadUse side-lying shell open and hip side pull drills to better pelvis control and butt strength, minding trunk line, hip turn, and knee track, plus clear guide on sets, counts, and step-ups to bands or outside load.
Side-lying line and lower back steadyShell open way and hip turn controlHip side pull without trunk side bendAmount and speed for endurance versus powerBand spot and push-back stepLoaded changes with weights or pullsLesson 6Balance and feel drills (one-leg reach, shake step-up): aims, amount, and safety mindsMake balance and feel drills using one-leg reach and shake step-ups, making clear aims, safety, and amount, while adding see, inner ear, and ground hard fit to each client’s hold.
Still one-leg stand set and safetyOne-leg reach patterns and guidingUse of helps and spot plansAmount and rest for balance trainShake ground and step hardMixing balance into full-body flowsLesson 7Changed hold step-up (knee, arm rest, one-leg): core endurance, line checks, time and changesBuild core endurance with a changed hold step-up, starting from helped knee and arm rest picks and going to one-leg holds, while watching line, breathing, shake, and time to fit hard and safety.
Shoulder, chest, and pelvis line in holdsBreathing plans to dodge breath holdKnee hold set and coach checksArm rest hold and time-based givesOne-leg hold and step step-upsChanges for wrist or shoulder issuesLesson 8Standing back mobility and chest back bend drills for desk workers: aim, way, amount, step-backs/step-upsLook into standing back mobility drills fit to desk workers, focusing on chest back bend, soft turn, and posture reset plans, with clear way, amount, and step-ups that mind pain, tiredness, and work day limits.
Posture check after long sittingWall-helped chest back bend drillStanding cat-cow and part roll-downSafe amount during and after work dayStep-backs for painful or stiff shouldersStep-ups with turn and arm pushLesson 9Cool-down mobility and nerve move floss for low back ease: way, length, and when to useMix cool-down mobility and nerve move floss to back low back ease, learning soft order, sign watch, and length guides, plus choose points on when to add or dodge these drills in a session.
Aims of the cool-down in NeopilatesBack-friend lower back mobility orderIntro to nerve move floss principlesFloss drills for leg-nerve type signsTime, often, and length guidesRed flags and when to dodge flossLesson 10Bridge and one-leg bridge changes: back chain start, hip control, sets/counts, step-backs and advance changesBuild back chain strength using bridge and one-leg bridge changes, fine pelvis control, ham-butt balance, and trunk steady, while learning how to scale sets, counts, speed, and range for healing, fitness, or show.
Straight pelvis and chest line in bridgeButt versus ham stress plansStandard amount and speed givesStep-backs using help or less rangeOne-leg bridge set and key guidesAdvance picks with load or shake
