Lesson 1Bird-dog / four-leg limb lifts: lower back steady, team guides, step to weighted or shaky groundsUse bird-dog and four-leg limb lifts to train lower back steady and team, focusing on even spine, weight move, and smooth limb action, with steps to push-back, shaky grounds, and harder 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 2Pelvis lean and deep breath: aims, skill, groups/counts, steps back and steps upJoin pelvis lean and deep breath to better lower back-pelvis hold, chest flex, and nerve system rule, with step teaching, amounts, and steps up that join these skills into harder 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 low patterns and step forward changes fitted for Neopilates: working lower-limb power, line guides, steps back/steps upSharpen sit low and step forward patterns in a Neopilates frame, stressing line, breath, and held speed to build working lower-limb power, with clear steps back, steps up, and guiding for varied 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 4Back-lying curl/belly curl with even spine: centre start, move guides, amount, easier and harder changesMaster how to teach the back-lying curl with even spine, stressing part hold, breath time, and neck ease, while changing weight, speed, and reach to give safe, scale centre start for varied client 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-lying shell open and hip side pull: pelvis hold and butt power, groups/counts, steps up to band or weightUse side-lying shell open and hip side pull drills to better pelvis hold and butt power, minding body line, hip turn, and knee track, plus clear help on groups, counts, and steps up to bands or outside weight.
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 6Steady and body sense drills (one-leg reach, shake step): aims, amounts, and safety thoughtsBuild steady and body sense drills using one-leg reach and shake steps, making clear aims, safety, and amounts, while adding sight, balance, and ground tests fitting each client’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 hold, one-leg): centre lasting, line checks, time and changesBuild centre lasting with a changed hold step, starting from helped knee and arm hold picks and pushing to one-leg holds, while watching line, breath, shake, and time to fit test and safety.
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 8Standing spine flex and chest stretch drills for desk staff: aim, skill, amount, steps back/steps upLook into standing spine flex drills fitted to desk staff, focusing on chest stretch, soft turn, and stance reset plans, with clear skill, amount, and steps up that mind pain, tiredness, 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 flex and nerve move floss for low back ease: skill, length, and when to useJoin cool-down flex and nerve move floss to back low back ease, learning soft order, sign watch, and length guides, plus choice spots on when to add or skip these drills in a meeting.
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 hold, groups/counts, steps back and high changesBuild back chain power using bridge and one-leg bridge changes, sharpening pelvis hold, back-leg–butt balance, and body steady, while learning how to scale groups, counts, speed, and reach for recovery, fitness, or show.
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
