Lesson 1Spine Twist Supine / Seated rotation: goals, cues, regressions, progressions, shoulder mobility adaptationsCheck out lying and sitting twists to grow spine flexibility and core steadiness. Pick up clear aims, setup, cues, easier steps, advances, and shoulder-easy tweaks for all sorts of 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 raises to build side hip power and pelvis steadiness. This covers lineup, cues, easier options, and steps up to aid walking, balance, and 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 practices that ready body and nerves for winding down. Focus on piece-by-piece control, breath, posture sense, and smooth shifts to gentler 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 painHone Chest Lift and simple crunch versions to power front core sans neck or back strain. Grasp aims, setup, cues, easier, harder, and back-pain tweaks.
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 painHone Pelvic Curl and Bridge for spine rolling and back chain power. Get clear aims, cues, easier, harder, and tweaks for clients 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 adaptationsExplore Swan Prep and face-down back stretches to build back strength and free the 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 adaptationsIntroduce Rolling Like a Ball and soft spine flows for bendy flexion, balance, and body sense. Learn safe setup, cues, easier, harder, and back-kind options.
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 sharp control with Single Leg Stretch and tweaked circles. Hone trunk hold, hip ease, smooth team-up, plus easier, harder, and back-safe tweaks.
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 considerationsGrow Shoulder Bridge and one-leg versions to test back chain power and hold. Cover aims, cues, easier steps, and notes 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 tweaks to teach low-back-pelvis hold with leg moves. Refine aims, lineup, cues, easier, harder, and back-pain options.
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 ease while keeping trunk solid. Learn aims, setup, cues, easier, harder, and back tweaks like range and angle changes.
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 line up ribs, pelvis, spine before main flow. Stress belly breath, deep core wake-up, grounding for safe client prep.
Supine diaphragmatic breathing practiceLateral ribcage expansion awarenessPelvic floor and deep core activationBody scan and grounding techniquesTransitioning from breath to movement
