This class is all about the Spine, and we'll throw in some Pelvic movements as well.

No equipment needed, but If you have a stability ball or resistance/stretching band they could come in handy, but not necessary.

Time Markers:
0:10 CARs (warm up)
5:20 Advances Neck CARs (“Up-Beard” Base)
6:50 Spine CARs (Wide Stance Standing Base)
8:40 Spinal Segmentation (Standing Hip Hinge Base)
11:13 Anterior/Posterior Pelvic Tilt (Quadrupedal Base)
13:45 Segmental Bridges (Supine Base)

17:25 Spine CARs + Isometric Hold (Wide Stance Standing Base)
20:08 Jefferson Curls (Standing Base)
22:40 Anterior/Posterior Pelvic Tilt (Frog Base)
24:50 Spinal Segmentation (Frog Base)

26:48 Vampires (Seated to Supine Base)

In this class we'll go through different drills for the spine and pelvis in a circuit style.

It's important to note, the fundamental motion of our spine (unlike other joints) is Flexion and Extension. So this will be a huge emphasis in the class. Though I do have some rotational movements in here as well.

Proper Spinal Segmentation is critical for the health and strength of our Spine. When we lack segmentation, the forces being placed into the spine will be distributed to to the sections above and bellow the segments that lack proper motion. This can lead to injury or dysfunction.

It will also be important to improve pelvic control and dissociation. Often times when we try to create movements at the hip, the pelvis and low back will get clunked together to help compensation for the movement. In this class we'll emphasize dissociation of the pelvis, and increasing neurological control in that area.

I hope you like this short spine circuit!