Lesson 1Spine Twist Supine / Seated rotation: goals, cues, regressions, progressions, shoulder mobility adaptationsDive into lying and sitting twists to grow spine flexibility bit by bit and core steadiness. Grasp clear aims, setup, cues, easier steps, advances, and shoulder-kind tweaks for varied clients.
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 alignment, cues, easier ways, and advances to aid walking, balance, and low back toughness.
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 steady roll downs and alignment drills that ready body and nerves for winding down. Focus on piece-by-piece control, breath, posture sense, 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 painSharpen Chest Lift and basic crunch changes to power front core without neck or back strain. Grasp aims, setup, cues, easier, harder, and special tweaks for low back tenderness.
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 painSharpen Pelvic Curl and Bridge for spine rolling and back chain power. Grasp clear aims, cues, easier, harder, and aimed tweaks for clients with low 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 adaptationsExplore Swan Prep and face-down back stretches to build back strength and open front body. Grasp aims, cues, easier, harder, and shoulder flexibility 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 adaptationsIntroduce Rolling Like a Ball and soft spine flows to boost rolling bend, balance, and body sense. Grasp safe setup, cues, easier, harder, and low back gentle 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 exact control with Single Leg Stretch and changed circles. Focus on trunk steady, hip ease, smooth team-up, with easier, harder, and low back kind 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 advances to test back chain power and steady. Cover aims, cues, easier ways, and thoughts for low 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 steady with leg moves. Sharpen aims, alignment, cues, easier, harder, and tweaks for low back ache 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 to train hip ease while holding trunk steady. Grasp aims, setup, cues, easier, harder, and low 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 simple breath and centre drills that sort ribcage, pelvis, spine before main flow. Focus on belly breath, deep core wake, 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
