Lesson 1Bird-Dog / Quadruped Limb Lifts: Lumbar Stabilization, Coordination Cues, Progression to Loaded or Unstable SurfacesUse bird-dog an' quadruped limb lifts to train lumbar stabilization an' coordination, focusin' on neutral spine, weight shift, an' smooth limb motion, wid progressions to resistance, unstable surfaces, an' more demandin' timin' schemes.
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 2Pelvic Tilt an' Diaphragmatic Breathin': Objectives, Technique, Sets/Reps, Regressions an' ProgressionsCombine pelvic tilt an' diaphragmatic breathin' to improve lumbopelvic control, rib mobility, an' nervous system regulation, wid stepwise teachin', dosin', an' progressions dat integrate dese skills into more complex 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 Patternin' an' Lunge Variations Adapted fi Neopilates: Functional Lower-Limb Strength, Alignment Cues, Regressions/ProgressionsRefine squat an' lunge patterns within a Neopilates framework, emphasizin' alignment, breath, an' controlled tempo to build functional lower-limb strength, wid clear regressions, progressions, an' cuein' fi different ability 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 4Supine Curl/Abdominal Curl wid Neutral Spine: Core Activation, Movement Cues, Dose, Easier an' Harder VariationsLearn how to teach de supine curl wid a neutral spine, emphasizin' segmental control, breath timin', an' neck comfort, while adjustin' load, tempo, an' range to prescribe safe, scalable core activation fi 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-Lyin' Clamshell an' Hip Abduction: Pelvic Control an' Gluteal Strengthen', Sets/Reps, Progressions to Band or LoadUse side-lyin' clamshell an' hip abduction drills to improve pelvic control an' glute strength, wid attention to trunk alignment, hip rotation, an' knee trackin', plus clear guidance on sets, reps, an' progressions to bands or external load.
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 an' Proprioceptive Drills (Single-Leg Reach, Wobble Progression): Objectives, Dosin', an' Safety ConsiderationsDesign balance an' proprioceptive drills usin' single-leg reach an' wobble progressions, clarifyin' objectives, safety, an' dosin', while layerin' visual, vestibular, an' surface challenges appropriate to each client’s capacity.
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 7Modified Plank Progression (Knee, Forearm, Single-Leg): Core Endurance, Alignment Checks, Timin' an' ModificationsBuild core endurance wid a modified plank progression, startin' from supported knee an' forearm options an' advancin' to single-leg holds, while monitorin' alignment, breathin', shakin', an' timin' to individualize challenge an' 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 8Standin' Spinal Mobility an' Thoracic Extension Drills fi Desk Workers: Objective, Technique, Dosin', Regressions/ProgressionsExplore standin' spinal mobility drills tailored to desk workers, focusin' on thoracic extension, gentle rotation, an' postural reset strategies, wid clear technique, dosin', an' progressions dat respect pain, fatigue, an' workday constraints.
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 Mobility an' Neurodynamic Flossin' fi Low Back Comfort: Technique, Duration, an' When to UseIntegrate cool-down mobility an' neurodynamic flossin' to support low back comfort, learnin' gentle sequencin', symptom monitorin', an' duration guidelines, plus decision points on when to include or avoid dese drills in a session.
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 an' Single-Leg Bridge Variations: Posterior Chain Activation, Hip Control, Sets/Reps, Regressions an' Advanced VariantsDevelop posterior chain strength usin' bridge an' single-leg bridge variations, refinin' pelvic control, hamstring–glute balance, an' trunk stability, while learnin' how to scale sets, reps, tempo, an' range fi rehab, fitness, or performance.
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
