Lesson 1Spine Twist Supine / Seated rotation: goals, cues, regressions, progressions, shoulder mobility adaptationsDive into lying and seated twists to build spine flexibility and core steadiness. Master clear goals, setup, cueing, easier steps, advances, and shoulder-safe tweaks for all sorts of clients.
Movement goals and functional benefitsNeutral setup and safe spinal rangeBreath patterns to support rotationCues for axial elongation and controlShoulder mobility and prop adaptationsLesson 2Side-lying series (clams, leg lifts) for lateral stability: goals, cues, regressions, progressionsEmploy side-lying clams and leg lifts to strengthen side hips and pelvic steadiness. Covers alignment, cueing, easier options, and advances to aid walking, balance, and low back strength.
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 and alignment drills to prepare for cool downTeach controlled roll downs and alignment drills that ready the body and mind for cool down. Focus on piece-by-piece control, breath, posture sense, and easy shifts to gentler 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 for low back painHone Chest Lift and basic crunch versions to build front core strength without neck or back strain. Master goals, setup, cueing, easier steps, advances, and tweaks for sensitive low backs.
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 for low back painHone Pelvic Curl and Bridge for spine segment movement and back body strength. Master goals, cueing, easier versions, advances, and specific tweaks for clients with low back unease or worry.
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 and lying back extensions to strengthen the back and open the front. Master goals, cueing, easier options, advances, and shoulder tweaks for safe spine lengthening.
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 7Rolling Like a Ball / Gentle spinal mobility: goals, cues, regressions, progressions, low back adaptationsIntroduce Rolling Like a Ball and gentle spine mobility drills for flexing sections, balance, and body awareness. Master safe setup, cueing, easier steps, advances, and low back gentle 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 for low back painBuild exact control with Single Leg Stretch and adjusted circles. Emphasise trunk steadiness, hip freedom, smooth teamwork, plus easier steps, advances, and low back kind tweaks 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 9Shoulder Bridge or Single Leg Bridge progressions: goals, cues, regressions, progressions, low back and shoulder considerationsBuild Shoulder Bridge and single leg bridge advances to test back body strength and steadiness. Cover goals, cueing, easier versions, and notes for 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 10Toe Taps / Dead Bug variation: goals, cues, regressions, progressions, adaptations for low back painUse Toe Taps and Dead Bug versions to teach low back and pelvis steadiness with leg moves. Hone goals, alignment, cueing, easier steps, advances, and tweaks for low back pain clients.
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 for hip freedom while keeping trunk steady. Master goals, setup, cueing, easier options, advances, and low back tweaks like range and angle changes for safety.
Starting position and leg alignmentCues for stable pelvis and ribsSmall-range circles for beginnersLarger range and tempo progressionsLow back friendly angle adjustmentsLesson 12Foundational breathing and centering drills to begin the main sequenceLearn simple breathing and centering drills to align ribcage, pelvis, and spine before the main flow. Stress belly breath, deep core wake-up, and grounding to ready clients safely.
Supine diaphragmatic breathing practiceLateral ribcage expansion awarenessPelvic floor and deep core activationBody scan and grounding techniquesTransitioning from breath to movement
