Lesson 1Side-lying series (clams, leg lifts) for lateral stability: goals, cues, regressions, progressionsUse side-lying clams and leg lifts to train lateral hip strength and pelvic stability. This section covers alignment, cueing, regressions, and progressions to support gait, balance, and low back resilience.
Side-lying alignment and support setupClamshell technique and cue prioritiesSide leg lifts and hip hiking controlRegressions for weak or tight hipsProgressions with resistance bandsLesson 2Controlled Roll Down and alignment drills to prepare for cool downTeach controlled roll downs and alignment drills that prepare the body and nervous system for cool down. Emphasis is on segmental control, breath, posture awareness, and smooth transitions to lower intensity work.
Wall-assisted roll down techniqueSegmental flexion and spinal mappingBreath timing with each spinal segmentPostural alignment checks in standingTransitioning to mat-based cool downLesson 3Foundational breathing and centering drills to begin the main sequenceLearn simple breathing and centering drills that organise the ribcage, pelvis, and spine before the main sequence. Emphasis is on diaphragmatic breath, deep core activation, and grounding to prepare clients safely.
Supine diaphragmatic breathing practiceLateral ribcage expansion awarenessPelvic floor and deep core activationBody scan and grounding techniquesTransitioning from breath to movementLesson 4Leg Circles / Supine hip mobility: goals, cues, regressions, progressions, low back adaptationsUse Leg Circles to train hip mobility while maintaining trunk stability. Learn goals, setup, cueing, regressions, progressions, and low back adaptations, including range and angle modifications for safety.
Starting position and leg alignmentCues for stable pelvis and ribsSmall-range circles for beginnersLarger range and tempo progressionsLow back friendly angle adjustmentsLesson 5Toe Taps / Dead Bug variation: goals, cues, regressions, progressions, adaptations for low back painUse Toe Taps and Dead Bug variations to teach lumbopelvic stability with moving legs. You will refine goals, alignment, cueing, regressions, progressions, and specific adaptations for clients with low back pain.
Goals for lumbopelvic stability trainingTabletop alignment and ribcage controlCues for controlled leg loweringRegressions for pain or deconditioningProgressions and tempo variationsLesson 6Shoulder Bridge or Single Leg Bridge progressions: goals, cues, regressions, progressions, low back and shoulder considerationsDevelop Shoulder Bridge and single leg bridge progressions to challenge posterior chain strength and stability. Address goals, cueing, regressions, and considerations for both low back and shoulder comfort.
Scapular placement and arm supportCues for hip lift and pelvic stabilityRegressions for limited strengthSingle leg and marching variationsMonitoring low back and shoulder loadLesson 7Single Leg Stretch / Modified Circles: goals, cues, regressions, progressions, adaptations for low back painDevelop precise control with Single Leg Stretch and modified circles. Focus on trunk stability, hip mobility, and smooth coordination, while learning regressions, progressions, and low back friendly adaptations for safety.
Core engagement and spinal imprint optionsLeg reach angles and strain managementCues for smooth, continuous rhythmRegressions using head support or propsProgressions with load and rangeLesson 8Rolling Like a Ball / Gentle spinal mobility: goals, cues, regressions, progressions, low back adaptationsIntroduce Rolling Like a Ball and gentle spinal mobility drills to promote segmental flexion, balance, and body awareness. Learn safe setup, cueing, regressions, progressions, and low back sensitive options.
Contraindications and safety screeningRounded shape setup and core engagementCues for controlled rocking and balanceNon-rolling flexion alternativesProgressions for rhythm and challengeLesson 9Swan Prep / Prone extension alternatives: goals, cues, regressions, progressions, shoulder mobility adaptationsExplore Swan Prep and prone extension alternatives to build back strength and open the front body. Learn goals, cueing, regressions, progressions, and shoulder mobility adaptations for safe spinal extension.
Prone setup and neutral shoulder positionCues for length before spinal extensionLow-load extension and micro-liftsRegressions for stiff or painful backsProgressions to full Swan variationsLesson 10Spine Twist Supine / Seated rotation: goals, cues, regressions, progressions, shoulder mobility adaptationsExplore supine and seated rotation to build segmental spinal mobility and core control. Learn clear goals, setup, cueing, regressions, progressions, and shoulder-friendly adaptations for diverse client needs.
Movement goals and functional benefitsNeutral setup and safe spinal rangeBreath patterns to support rotationCues for axial elongation and controlShoulder mobility and prop adaptationsLesson 11Pelvic Curl / Bridge: goals, cues, regressions, progressions, adaptations for low back painRefine Pelvic Curl and Bridge to build segmental articulation and posterior chain strength. Learn clear goals, cueing, regressions, progressions, and targeted adaptations for clients with low back discomfort or fear.
Articulated versus neutral bridge goalsFoot placement and hamstring balanceCues for segmental spinal movementRegressions for limited mobilityProgressions with props or single legLesson 12Chest Lift / Basic Crunch: goals, cues, regressions, progressions, adaptations for low back painRefine Chest Lift and basic crunch variations to strengthen anterior core without neck or back strain. Learn goals, setup, cueing, regressions, progressions, and specific adaptations for low back sensitivity.
Head, neck, and ribcage alignmentCues to avoid hip flexor dominanceRegressions with head support or propsProgressions with arm reach or loadLow back friendly range adjustments
