Lesson 1Spine Twist Supine / Seated rotation: goals, cues, regressions, progressions, shoulder mobility adaptationsExplore supine an seated rotation to build segmental spinal mobility an core control. Learn clear goals, setup, cuein, regressions, progressions, an shoulder-friendly adaptations fi 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 2Side-lyin series (clams, leg lifts) fi lateral stability: goals, cues, regressions, progressionsUse side-lyin clams an leg lifts to train lateral hip strength an pelvic stability. Dis section cover alignment, cuein, regressions, an progressions to support gait, balance, an 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 3Controlled Roll Down an alignment drills to prepare fi cool downTeach controlled roll downs an alignment drills weh prepare di body an nervous system fi cool down. Emphasis deh pon segmental control, bret, posture awareness, an 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 4Chest Lift / Basic Crunch: goals, cues, regressions, progressions, adaptations fi low back painRefine Chest Lift an basic crunch variations to strengthen anterior core widout neck or back strain. Learn goals, setup, cuein, regressions, progressions, an specific adaptations fi 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 adjustmentsLesson 5Pelvic Curl / Bridge: goals, cues, regressions, progressions, adaptations fi low back painRefine Pelvic Curl an Bridge to build segmental articulation an posterior chain strength. Learn clear goals, cuein, regressions, progressions, an targeted adaptations fi clients wid 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 6Swan Prep / Prone extension alternatives: goals, cues, regressions, progressions, shoulder mobility adaptationsExplore Swan Prep an prone extension alternatives to build back strength an open di front body. Learn goals, cuein, regressions, progressions, an shoulder mobility adaptations fi 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 7Rollin Like a Ball / Gentle spinal mobility: goals, cues, regressions, progressions, low back adaptationsIntroduce Rollin Like a Ball an gentle spinal mobility drills to promote segmental flexion, balance, an body awareness. Learn safe setup, cuein, regressions, progressions, an 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 8Single Leg Stretch / Modified Circles: goals, cues, regressions, progressions, adaptations fi low back painDevelop precise control wid Single Leg Stretch an modified circles. Focus pon trunk stability, hip mobility, an smooth coordination, while learnin regressions, progressions, an low back friendly adaptations fi 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 9Shoulder Bridge or Single Leg Bridge progressions: goals, cues, regressions, progressions, low back an shoulder considerationsDevelop Shoulder Bridge an single leg bridge progressions to challenge posterior chain strength an stability. Address goals, cuein, regressions, an considerations fi both low back an 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 10Toe Taps / Dead Bug variation: goals, cues, regressions, progressions, adaptations fi low back painUse Toe Taps an Dead Bug variations to teach lumbopelvic stability wid movin legs. Yuh will refine goals, alignment, cuein, regressions, progressions, an specific adaptations fi clients wid low back pain.
Goals for lumbopelvic stability trainingTabletop alignment and ribcage controlCues for controlled leg loweringRegressions for pain or deconditioningProgressions and tempo variationsLesson 11Leg Circles / Supine hip mobility: goals, cues, regressions, progressions, low back adaptationsUse Leg Circles to train hip mobility while maintainin trunk stability. Learn goals, setup, cuein, regressions, progressions, an low back adaptations, includin range an angle modifications fi safety.
Starting position and leg alignmentCues for stable pelvis and ribsSmall-range circles for beginnersLarger range and tempo progressionsLow back friendly angle adjustmentsLesson 12Foundational breathin an centerin drills to begin di main sequenceLearn simple breathin an centerin drills weh organize di ribcage, pelvis, an spine before di main sequence. Emphasis deh pon diaphragmatic bret, deep core activation, an groundin to prepare clients safely.
Supine diaphragmatic breathing practiceLateral ribcage expansion awarenessPelvic floor and deep core activationBody scan and grounding techniquesTransitioning from breath to movement
