Lesson 1Bird-dog / four-leg limb lifts: low back steady, team guide words, step to loaded or wobble groundUse bird-dog and four-leg limb lifts to train low back steady and team, focus on straight spine, weight move, and smooth limb go, with steps to fight, wobble ground, and more hard 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 2Hip tilt and belly breath: aims, way, groups/counts, go-backs and stepsJoin hip tilt and belly breath to better low-hip control, rib free, and nerve system rule, with step teach, dose, and steps that join these skills into more hard 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 3Sit down pattern and step front changes fit for Neopilates: work lower-leg strength, line guide words, go-backs/stepsFine sit down and step front patterns in a Neopilates frame, stress line, breath, and control speed to build work lower-leg strength, with clear go-backs, steps, and guide words 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 4Lie back curl/belly curl with straight spine: middle start, move guide words, dose, easy and hard changesLearn how to teach the lie back curl with straight spine, stress part control, breath time, and neck ease, while change load, speed, and range to give safe, grow middle start for varied person 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 shell open and hip side pull: hip control and butt strong, groups/counts, steps to band or loadUse side lie shell open and hip side pull drills to better hip control and butt strength, with mind to body line, hip turn, and knee track, plus clear guide 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 6Stand steady and feel drills (one-leg reach, wobble step): aims, dose, and safe thinksBuild stand steady and feel drills using one-leg reach and wobble steps, clear aims, safe, and dose, while add see, ear balance, and ground hard fit to each person’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 hold step (knee, arm front, one-leg): middle last power, line checks, time and changesBuild middle last power with changed hold step, start from help knee and arm front picks and go to one-leg holds, while watch line, breath, shake, and time to single 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 spine free and chest stretch drills for desk people: aim, way, dose, go-backs/stepsLook into stand spine free drills fit to desk people, focus on chest stretch, soft turn, and stand reset ways, with clear way, dose, 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 floss for low back ease: way, time long, and when to useJoin cool-down free and nerve floss to help low back ease, learn soft order, sign watch, and time guide, plus choice points on when to add or skip these drills in a 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 control, groups/counts, go-backs and high changesBuild back chain strength using bridge and one-leg bridge changes, fine hip control, ham-butt balance, and body steady, while learn how to scale groups, counts, speed, and range for fix, 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
