Lesson 1Bird-dog / quadruped limb lifts: lumbar stabilisation, coordination cues, progression to loaded or unstable surfacesUse bird-dog and quadruped limb lifts to train lumbar stabilisation and coordination, focusing on neutral spine, weight shift, and smooth limb motion, with progressions to resistance, unstable surfaces, and more demanding timing schemes for safe practice.
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 and diaphragmatic breathing: objectives, technique, sets/reps, regressions and progressionsCombine pelvic tilt and diaphragmatic breathing to improve lumbopelvic control, rib mobility, and nervous system regulation, with stepwise teaching, dosing, and progressions that integrate these skills into more complex Neopilates drills for daily use.
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 patterning and lunge variations adapted for Neopilates: functional lower-limb strength, alignment cues, regressions/progressionsRefine squat and lunge patterns within a Neopilates framework, emphasising alignment, breath, and controlled tempo to build functional lower-limb strength, with clear regressions, progressions, and cueing for different ability levels in community fitness.
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 with neutral spine: core activation, movement cues, dose, easier and harder variationsLearn how to teach the supine curl with a neutral spine, emphasising segmental control, breath timing, and neck comfort, while adjusting load, tempo, and range to prescribe safe, scalable core activation for varied client needs in Namibia.
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-lying clamshell and hip abduction: pelvic control and gluteal strengthening, sets/reps, progressions to band or loadUse side-lying clamshell and hip abduction drills to improve pelvic control and glute strength, with attention to trunk alignment, hip rotation, and knee tracking, plus clear guidance on sets, reps, and 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 and proprioceptive drills (single-leg reach, wobble progression): objectives, dosing, and safety considerationsDesign balance and proprioceptive drills using single-leg reach and wobble progressions, clarifying objectives, safety, and dosing, while layering visual, vestibular, and surface challenges appropriate to each client’s capacity in local environments.
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, timing and modificationsBuild core endurance with a modified plank progression, starting from supported knee and forearm options and advancing to single-leg holds, while monitoring alignment, breathing, shaking, and timing to individualise challenge and safety for all levels.
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 8Standing spinal mobility and thoracic extension drills for desk workers: objective, technique, dosing, regressions/progressionsExplore standing spinal mobility drills tailored to desk workers, focusing on thoracic extension, gentle rotation, and postural reset strategies, with clear technique, dosing, and progressions that respect pain, fatigue, and workday constraints in Namibia.
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 and neurodynamic flossing for low back comfort: technique, duration, and when to useIntegrate cool-down mobility and neurodynamic flossing to support low back comfort, learning gentle sequencing, symptom monitoring, and duration guidelines, plus decision points on when to include or avoid these drills in a session for optimal recovery.
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 single-leg bridge variations: posterior chain activation, hip control, sets/reps, regressions and advanced variantsDevelop posterior chain strength using bridge and single-leg bridge variations, refining pelvic control, hamstring–glute balance, and trunk stability, while learning how to scale sets, reps, tempo, and range for rehab, fitness, or performance goals.
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
