Lesson 1Bird-Dog / Four-Leg Limb Lifts: Low Back Hold, Team Guide Words, Step to Loaded or Shaky GroundUse bird-dog and four-leg limb lifts to train low back hold and team, focus on straight back, weight move, and smooth limb go, with steps to push back, shaky 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 Belly Breath: Aims, Way, Groups/Counts, Step Backs and StepsMix pelvis tilt and belly breath to better low-pelvis hold, rib free, and nerve system rule, with step teach, dosing, and steps that join these skills to 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 Way and Lunge Changes Fit for Neopilates: Work Lower-Limb Strength, Line Guide Words, Step Backs/StepsFine squat and lunge ways in Neopilates frame, stress line, breath, and hold speed to build work lower-limb strength, with clear step backs, steps, and guide for different skill 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 4Back Lie Curl/Belly Curl with Straight Back: Middle Start, Move Guide Words, Dose, Easy and Hard ChangesLearn to teach back lie curl with straight back, stress part hold, breath time, and neck ease, while change load, speed, and range to give safe, grow middle start for 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 Lie Clamshell and Hip Out: Pelvis Hold and Butt Strong, Groups/Counts, Steps to Band or LoadUse side lie clamshell and hip out drills to better pelvis hold and butt strength, mind middle line, hip turn, and knee track, plus clear lead on groups, counts, and steps to bands or outside 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 and Feel Drills (One-Leg Reach, Wobble Step): Aims, Dosing, and Safe ThinksBuild balance and feel drills using one-leg reach and wobble steps, clear aims, safe, and dosing, while add see, inner ear, and ground hard fit to each client’s 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 Step (Knee, Arm Rest, One-Leg): Middle Stay Power, Line Checks, Time and ChangesBuild middle stay power with changed plank step, start from knee and arm rest picks and push to one-leg holds, while 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 Back Free and Chest Stretch Drills for Desk Folks: Aim, Way, Dosing, Step Backs/StepsLook at stand back free drills fit to desk folks, focus on chest stretch, soft turn, and posture reset ways, with clear way, dosing, and steps that mind pain, tired, and work day limits.
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 Free and Nerve Free Move for Low Back Ease: Way, Time Long, and When to UseMix cool-down free and nerve free move to help low back ease, learn soft order, sign watch, and time lead, plus choice points on when to add or skip these drills in time.
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, Groups/Counts, Step Backs and High ChangesBuild back chain strength using bridge and one-leg bridge changes, fine pelvis hold, ham-but balance, and middle steady, while learn how to scale groups, counts, speed, and range for healing, fit, 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
