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Restore Your Core
Welcome to Restore Your Core
Welcome video (7:17)
How to maximise benefits
Getting ready - What do I need
PART ONE - SMALL BEGINNINGS Breathing & Pelvic Balance
Introduction (3:18)
Full Class - SMALL BEGINNINGS Breathing & Pelvic Balance (47:22)
SMALL BEGINNINGS SHORT VIDEOS
Centering the pelvis and ribcage. (8:39)
Release Pelvic Floor and Diaphragm. (9:29)
Strengthen core and pelvis. Release low back tension. (12:35)
Strengthen legs to pelvis and promote glide in the hip joints. (6:22)
Whole body balance (3:46)
ADDITIONAL Release Pelvic floor and abdominal restrictions to create calm in body and mind. (21:29)
ADDITIONAL Diaphragm release - self massage (2:04)
ADDITIONAL Diaphragmatic Breathing Model (3:16)
PART TWO - BUILDING A FOUNDATION Grounding and Stabilising
Introduction (1:37)
Setting up support for your ribcage (3:16)
Full Class - BUILDING A FOUNDATION Grounding and Stabilising (56:24)
BUILDING A FOUNDATION SHORT VIDEOS
Stabilising the Pelvis and Ribcage (14:21)
Restore Hip and shoulder Strength (11:59)
Strengthening the core, legs and gluteals. (8:45)
Spinal stability with hip gliding and shoulder strengthening. (6:03)
Building Functional Movement - Squats, Rises and Lunges (15:59)
PART THREE - RESTORING MIDLINE The myofascial Deep Front Line
Introduction (2:36)
The Deep Front Line (Anatomy Trains Resource)
Full Class - RESTORING MIDLINE The Myofascial Deep Front Line (46:27)
RESTORING MIDLINE SHORT VIDEOS
Activating the Deep Front Line & Balancing the Pelvis (13:05)
Building Core Connections (6:44)
Quadruped Core Interplay (3:18)
Get ready to Stand - Glutes to Core (4:14)
Squats - Deep Front Line Focus (9:21)
Lunges - Deep Front Line Focus (9:48)
PART FOUR - SLOW FLOW Restoring Body Mind Connection with neuroplastic movement
Introduction - (And what is Neuroplastic Movement?) (3:25)
Full Class - SLOW FLOW Restoring Mind Body Connection with Neuroplastic Movement (62:44)
SLOW FLOW SHORT VIDEOS
Chair NeuroFlow (13:51)
Posture Reset (13:12)
Supine NeuroFlow (10:09)
Side Lie NeuroFlow (8:23)
Quadruped Stability NeuroFlow (7:35)
Squat NeuroFlow (9:37)
PART FIVE - INTEGRATION Building Whole Body Connections
Introduction (1:13)
Full Class - INTEGRATION Building Whole Body Connections (79:10)
INTEGRATION SHORT VIDEOS
Quadruped Mobility Sequence (14:08)
Warm Up (14:24)
Arm Series (5:03)
Side Lying Series (12:00)
Sitting (6:14)
Kneeling Arms (2:58)
Building Core Endurance (8:29)
The Myofascial Lateral Line (7:15)
Standing Squats and Arms (8:45)
PART SIX - MOVING FOR LIFE - Functional movement to support Life
Introduction (2:56)
Full Class - MOVING FOR LIFE Fuctional Movement to support Life (61:56)
MOVING FOR LIFE SHORT VIDEOS
Posture at the Wall (10:27)
Floor Stretch (5:49)
Chair Cat (5:15)
Stand up, Sit Down (2:42)
Seated Spinal Mobility (6:04)
Arms and Glutes for Picking Up (5:48)
Seated Side Stretch (3:01)
Dynamic Arm Strengthening (3:42)
Lunge - Hamstring and Hip Stretch (5:23)
Calf Strength and Stretch (2:00)
Picking Up and Putting Down (8:16)
Standing Arms (3:37)
NURTURING YOUR SELF
Rest with Support (10:45)
RESOURCES
Chia Fresca Hydration Drink
Ayurvedic Rehydration Drink
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Strengthen legs to pelvis and promote glide in the hip joints.
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