Lesson 1Bird-Dog / Four-Leg Limb Lifts: Lower Back Hold, Team Tips, Step to Weighted or Wobbly GroundUse bird-dog and four-leg limb lifts to train lower back hold and team, focus on straight back, weight shift, and smooth limb go, with steps to weight, wobbly ground, 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 Tilt and Deep Breath: Aims, Ways, Sets/Counts, Easy Downs and Steps UpsMix pelvis tilt and deep breath to better lower-pelvis hold, rib move, and nerve calm, with step teach, dosing, and steps ups that join these 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 3Squat Patterns and Lunge Changes Fit for Neopilates: Useful Leg Power, Line Tips, Easy/Hard ChangesFine squat and lunge patterns in Neopilates frame, stress line, breath, and held speed to build useful leg power, with clear easy downs, steps ups, and tips for 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 4Lie Back Curl/Belly Curl with Straight Back: Centre Start, Move Tips, Dose, Easy and Hard ChangesLearn to teach lie back curl with straight back, stress part hold, breath time, and neck ease, while change weight, speed, and reach to plan safe, grow centre start for 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 Lie Clamshell and Hip Side Pull: Pelvis Hold and Butt Power, Sets/Counts, Steps to Band or WeightUse side lie clamshell and hip side pull drills to better pelvis hold and butt power, mind body line, hip turn, and knee track, plus guide on sets, counts, and steps to bands or add 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 6Balance and Feel Drills (One-Leg Reach, Wobble Steps): Aims, Dosing, and Safe PointsMake balance and feel drills with one-leg reach and wobble steps, clear aims, safe, and dosing, while add sight, inner ear, and ground hard fit to client 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 Steps (Knee, Arm Rest, One-Leg): Centre Hold, Line Checks, Time and ChangesBuild centre hold with changed plank steps, start from knee and arm rest, go to one-leg holds, watch line, breath, shake, and time to fit hard and safe.
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 8Stand Spine Bend and Upper Back Stretch Drills for Desk Folks: Aim, Way, Dosing, Easy/Hard StepsLook at stand spine bend drills for desk folks, focus upper back stretch, soft turn, and posture reset, with clear way, dosing, and steps that mind pain, tired, and work time.
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 Bend and Nerve Slide for Low Back Ease: Way, Time, and When to UseJoin cool-down bend and nerve slide to help low back ease, learn soft order, sign watch, and time guide, plus choose points on when to add or skip in class.
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, Sets/Counts, Easy and Advance TypesGrow back chain power with bridge and one-leg bridge changes, fine pelvis hold, ham-butt balance, and body steady, learn scale sets, counts, speed, reach for recovery, fitness, or do.
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
