Lesson 1Bird-Dog / Four-Leg Limb Lifts: Waist Steady, Team Guides, Step to Weighted or Unsteady GroundUse bird-dog and four-leg limb lifts to train waist steady and team, focusing straight back, weight shift, and smooth limb move, with steps to push, unsteady ground, and harder time plans.
Four-leg setup and straight back checksOpposite arm-leg reach wayBreath and speed for motor holdUsual bad ways and guide fixesSteps with bands or light weightUnsteady ground and stay power testsLesson 2Hip Tilt and Belly Breath: Aims, Way, Sets/Counts, Step-Backs and Steps-UpMix hip tilt and belly breath to better hip-back control, chest move, and nerve system rule, with step teaching, amounts, and steps-up that mix these into harder Neopilates drills.
Back-lay hip tilt mechanics and guidesBelly breath in different spotsSync tilt with in and out breathAmount guides for know and holdStep-backs for pain or breath stopSteps-up into move core exercisesLesson 3Squat Habit and Lunge Changes Fit for Neopilates: Work Lower-Limb Strength, Line Guides, Step-Backs/Steps-UpSharpen squat and lunge habits in Neopilates frame, stressing line, breath, and held speed to build work lower-limb strength, with clear step-backs, steps-up, and guiding for levels.
Foot base and knee track in squatsHip bend against knee-lead waysBody weight squat amount and speedHelped and part-range lunge choicesSteps-up to multi-side lungesAdding weight while keeping holdLesson 4Back-Lay Curl/Belly Curl with Straight Back: Core Start, Move Guides, Amount, Easier and Harder ChangesLearn to teach back-lay curl with straight back, stressing part hold, breath time, and neck ease, while fixing weight, speed, and range to give safe, scale core start for needs.
Straight back setup and head help choicesBreath way for safe belly pullUsual neck and arm bad patternsAmount guides for new and middleEasier choices using arm help or less rangeHarder choices with holds, quicks, or toolsLesson 5Side-Lay Clamshell and Hip Side Pull: Hip Hold and Butt Strength, Sets/Counts, Steps-Up to Band or WeightUse side-lay clamshell and hip side pull drills to better hip hold and butt strength, minding back line, hip turn, and knee track, plus clear guide on sets, counts, and steps-up to bands or outside weight.
Side-lay line and waist steadyClamshell way and hip turn holdHip side pull without back side bendAmount and speed for stay vs powerBand spot and push stepWeighted changes with weights or pullsLesson 6Balance and Feel Drills (One-Leg Reach, Wobble Step): Aims, Amount, and Safety MindsPlan balance and feel drills using one-leg reach and wobble steps, making clear aims, safety, and amounts, while adding see, inner ear, and ground tests fit to client hold.
Still one-leg stand setup and safetyOne-leg reach ways and guidingUse of helps and watch waysAmount and rest for balance trainWobble ground and step testsMixing balance into full-body flowsLesson 7Changed Plank Step (Knee, Arm, One-Leg): Core Stay, Line Checks, Time and ChangesBuild core stay with changed plank step, starting from helped knee and arm choices and going to one-leg holds, while watching line, breath, shake, and time to fit test and safety.
Arm, chest, and hip line in planksBreath ways to dodge breath stopKnee plank setup and teach pointsArm plank and time-based givesOne-leg plank and step stepsChanges for wrist or arm issuesLesson 8Stand Back Move and Chest Back Drills for Desk Workers: Aim, Way, Amount, Step-Backs/Steps-UpDig into stand back move drills for desk workers, focusing chest back, soft turn, and posture reset ways, with clear way, amount, and steps-up that mind pain, tiredness, and work day limits.
Posture check after long sitWall-helped chest back drillStand cat-cow and part roll-downSafe amount during and after work dayStep-backs for pained or stiff armsSteps-up with turn and arm pushLesson 9Cool-Down Move and Nerve Slide for Low Back Ease: Way, Length, and When to UseMix cool-down move and nerve slide to back low back ease, learning soft order, sign watch, and length guides, plus choice points on when to add or skip these drills in class.
Aims of cool-down in NeopilatesBack-kind lower back move orderStart to nerve slide ideasSlide drills for leg-nerve signsTime, often, and length guidesDanger signs and when to skip slideLesson 10Lift and One-Leg Lift Changes: Back Chain Start, Hip Hold, Sets/Counts, Step-Backs and Advance TypesBuild back chain strength using lift and one-leg lift changes, sharpening hip hold, back-leg balance, and back steady, while learning to scale sets, counts, speed, and range for healing, fitness, or do.
Straight hip and chest line in liftButt against back-leg stress waysStandard amount and speed givesStep-backs using help or less rangeOne-leg lift setup and key guidesAdvance choices with weight or unsteady
