Week 1
Awareness & Activation
Purpose of This Week
- Introduce awareness of the pelvis, ribs, and diaphragm.
- Develop foundational control over lumbar flexion and extension.
- Increase interoceptive awareness and enhance breath control.
- Begin building confidence in pelvic and ribcage positioning.
Goals for Week 1
- Develop awareness of posterior and anterior pelvic tilt.
- Control breath patterns while maintaining neutral pelvis and ribs.
- Improve sensory feedback through slow, controlled movements.
- Establish a foundation for safe, pain-free squatting and hinging.
Tips for Success
- Move slowly and deliberately—quality over quantity.
- Focus on breath awareness and control.
- Take breaks if you feel fatigued or lose focus.
- Pay attention to how your body responds to different movements.