Course curriculum

  1. 1

    • A message from the instructor

    • How to use this course

    • Before you begin - IMPORTANT! Informed Consent & Waiver
  2. 2

    • What is the core? (text and images)

    • What is the core? (video)

    • Part 1- Breath Assess (rib or belly breather?)

    • Part 2- Breath Assess (Can you exhale?)

    • Part 3- Breath & Core Assess (Reflexive Core Activation?)

    • Part 4 - Breath & Core Assess (Bottom up or Top Down Core Strategy?)

    • Part 5 - Breath & Core Assess (How connected is your core?)

    • Workout: A Mini Breathwork Session (5-min)

    • Workout: Core & Breath Fundamentals (20 minutes)

    • Workout: Core Fundementals (15-minutes) - supine @ wall 90/90 position
  3. 3

    • Workout - Round the World Breath (5 mins) Seated at wall

    • Workout - Rib Mobility & Core at the wall (17 minutes)

    • Exercise Idea - Side Sit Rotational Breath (My Favourite:)

    • Exercise Idea: Lying Back Body Expansion

    • Exercise Idea: Seated Back Body Expansion
  4. 4

    • A lesson: 3-planes of pelvic Movement

    • Movement to Master: Gentle Pelvic Rocks (supine lying)

    • Movement to Master: Turn your pelvis right and left (lying on side)

    • Workout: Pelvis & Hip Mobility (lying)

    • Workout - Pelvic Mobility (hands and knees & side-lying)

    • Exercise Idea: 4 Point Hip Shift on Block

    • Exercise Idea: Standing Pelvic Shifts
  5. 5

    • Movement to Master - Spinal Segmentation

    • Exercise Idea: Hinge Point Training (Lumbar Spine)

    • Exercise Idea: Standing Spinal Rolls on Wall
  6. 6

    • Happy Hips Shift

    • Happy Hips Hinge

    • Happy Hips Rotate

    • Deep Dive into the Hip Shift
  7. 7

    • A lesson: Centre of Gravity and Foot Movement

    • Movement to Master: Pronation/Supination
  8. 8

    • An Introduction to CARs

    • Why CARs

    • CARs Basics

    • Joint CARs Videos (instructions for each joint)

    • Full CARs Routine (follow-along video)
  9. 9

    • A quick breath work session (5-min)

    • Core & Breath Fundamentals (20 minutes)

    • Core Fundementals (supine @ wall 90/90 position) (15-mins)

    • Rotation & Balance Movement Flow (Seated and Standing)

    • Whole Body Floor Mobility Flow (28 minutes)

    • Pelvis & Hip Mobility (21 mins) - side lying

    • Pelvic Mobility 2 (22 mins) - 4-point and side-lying position

    • Rib Mobility & Core at the wall

    • Hip Hinges + Prep (25 mins)

    • Kitchen Counter Push-Up & Squat (5-10 mins)

    • Ski Knees Tune Up (15-20 minutes)

    • Kitchen Push-Ups & Staggered Stance Squats (10 mins)

    • Get Up & Don't Fall Down (~10 mins)

    • 2 Dumbbells 3 Moves

    • Resistance Band Duo
  10. 10

    • Phase 1 Intro

    • Core & Pelvic Health Program

    • Hamstring and Hip Mini-Protocol