Lesson 1Spine Twist Supine / Seated rotation: goals, cues, regressions, progressions, shoulder mobility adaptationsLook at lying and sitting twists to build spine flexibility bit by bit and core steadiness. Learn clear aims, setup, guiding, easier steps, harder steps, and shoulder-easy changes for different people.
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, progressionsUse side-lying clams and leg lifts to build side hip power and pelvis steadiness. Covers body line, guiding words, easier ways, and harder ways to help walking, balance, and strong back.
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 slow roll downs and body line practice to ready body and mind for cool down. Focus on bit-by-bit control, breath, posture feel, and easy shifts to lighter 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 painImprove Chest Lift and simple crunch changes to build front core without neck or back hurt. Learn aims, setup, guiding, easier, harder, and special changes for back-sensitive folks.
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 painImprove Pelvic Curl and Bridge for spine rolling and back body power. Learn clear aims, guiding, easier, harder, and aimed changes for those with 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 adaptationsLook at Swan Prep and face-down back stretch options to build back power and open front. Learn aims, guiding, easier, harder, and shoulder changes for safe spine stretch.
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 adaptationsStart Rolling Like a Ball and soft spine bend practice for curve control, balance, body sense. Learn safe setup, guiding, easier, harder, and back-kind choices.
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 good control with Single Leg Stretch and changed circles. Focus on middle steadiness, hip free move, smooth team work, with easier, harder, and back-safe changes.
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 one-leg bridge harder steps for back body power and hold. Cover aims, guiding, easier ways, and thoughts for back and shoulder ease.
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 changes to teach low back-pelvis hold with leg moves. Refine aims, line, guiding, easier, harder, and changes for back pain people.
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 free move while keeping middle steady. Learn aims, setup, guiding, easier, harder, and back changes like range and angle 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 easy breath and center practice to set ribcage, pelvis, spine before main flow. Focus on belly breath, deep core wake, grounding to ready people safe.
Supine diaphragmatic breathing practiceLateral ribcage expansion awarenessPelvic floor and deep core activationBody scan and grounding techniquesTransitioning from breath to movement
