Lesson 1Spine Twist Supine / Seated rotation: goals, cues, regressions, progressions, shoulder mobility adaptationsCheck out lying and sitting twists to grow spine flexibility bit by bit and core steadiness. Get clear aims, setup, cues, easier steps, harder ones, and shoulder-easy tweaks for different needs.
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, progressionsTry side-lying clams and leg raises to build side hip power and pelvis steadiness. It covers lining up right, cues, simpler ways, and steps up to aid walking, balance, and strong lower 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 downShow controlled roll downs and alignment checks that ready body and mind for winding down. Focus on piece-by-piece control, breath, posture sense, and easy shifts to calmer 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 painPolish Chest Lift and simple crunch changes to power front core without neck or back strain. Learn aims, setup, cues, easier, harder, and special tweaks 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 painPolish Pelvic Curl and Bridge for spine rolling and back body strength. Get clear aims, cues, easier steps, harder ones, and aimed tweaks 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 adaptationsCheck Swan Prep and belly-down back stretch options to build back power and open front. Learn aims, cues, easier, harder, and shoulder tweaks 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 adaptationsBring in Rolling Like a Ball and soft spine flex drills for rolling bend, balance, and body sense. Learn safe setup, cues, 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 painGrow exact control with Single Leg Stretch and tweaked circles. Focus on trunk steady, hip free movement, smooth team-up, plus easier, harder, and back-friendly 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 one-leg bridge steps up to test back body power and steady. Cover aims, cues, 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 lower back-pelvis steady with leg moves. Sharpen aims, line-up, cues, easier, harder, and tweaks for 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 free movement while keeping trunk steady. Learn aims, setup, cues, easier, harder, and 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 basic breath and centre drills that sort ribcage, pelvis, spine before main flow. Stress belly breath, deep core wake-up, 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
