12-Week Spine & Neck Program
Welcome to the 12-week spine and neck program. I created this program for someone who wants to improve their spine and neck function, strength, and range of motion. You will take every class twice. Please keep in mind you can navigate this program however you see fit. My recommendation is to lay out your schedule like this: (you could also take all classes once, then repeat the whole program)
Week 1: Class 1, Class 2, & Class 3
Week 2: Class 1, Class 2, & Class 3
Week 3: Class 4, Class 5, & Class 6
Week 4: Class 4, Class 5, & Class 6
Week 5: Class 7, Class 8, & Class 9
Week 6: Class 7, Class 8, & Class 9
Week 7: Class 10, Class 11, & Class 12
Week 8: Class 10, Class 11, & Class 12
Week 9: Class 13, Class 14, & Class 15
Week 10: Class 13, Class 14, & Class 15
Week 11: Class 16, Class 17, & Class 18
Week 12: Class 16, Class 17, & Class 18
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Spine & Neck Class 01: Segmentation & Rotation Basics
This is a spine and neck-focused class. Our focus is flexion/extension
Props needed: one yoga block, 1 lacrosse ball/socks, seat/bench
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Spine & Neck Class 02: Sit Ups, Side Planks & Jefferson Curls
This is a spine and neck-focused class. Our focus is flexion, rotation & anti-lateral flexion
Props needed: Seat/bench and foot anchor (for sit-ups)
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Spine & Neck Class 03: Touch Your Toes & Extend
This is a spine and neck-focused class. Our focus is flexion/extension, and rotation
Props needed: Static strap or heavy band, two yoga blocks
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Spine & Neck Class 04: Reverse Curls & Rotation
This is a spine and neck-focused class. Our focus is flexion and rotation today
Props needed: Bench/seat, and a hand anchor point (same this we need to anchor our feet for sit-ups)
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Spine & Neck Class 05: Banded Rotation
This is a spine and neck-focused class. Our focus is flexion/extension, lateral flexion, and rotation
Props needed: light-medium band, low/medium height band anchor point, pole/stick/broom, and a seat/bench
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Spine & Neck Class 06: Spine In All Directions
This is a spine and neck-focused class. Our focus is flexion, extension, and lateral flexion
Props needed: Bench/seat, foot anchor, and a light-medium band
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Spine & Neck Class 07: Loaded Spine CARs, Sit Ups & More
This is a spine and neck-focused class. Our focus is flexion and rotation
Props needed: Light-medium band, low/medium height band anchor, foot anchor (for sit-ups)
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Spine & Neck Class 08: Straight-Legged Sit Ups & Back Extension
This is a spine and neck-focused class. Our focus is flexion/extension and rotation today
Props needed: light-medium band, a yoga block, and a bench/seat
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Spine & Neck Class 09: Side-Bending, Obliques & More
This is a spine and neck-focused class. Our focus is flexion, lateral flexion, and rotation today
Props needed: light-medium band, low anchor point for the band, and a hand anchor point (same this we need to anchor our feet for sit-ups)
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Spine & Neck Class 10: Straddle Sit Ups & Anti-Rotation
This is a spine and neck-focused class. Our focus is flexion/extension and anti-rotation today
Props needed: Seat/bench, one yoga block, medium band
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Spine & Neck Class 11: Rotation Through Sit Ups & Side Planks
This is a spine and neck-focused class. Our focus is flexion, lateral flexion, and rotation
Props needed: foot anchor (for sit-ups)
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Spine & Neck Class 12: Banded Rotation & Side-Bending
This is a spine and neck-focused class. Our focus is flexion/extension, lateral flexion, and rotation
Props needed: light-medium band, medium height band anchor point, and a seat/bench
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Spine & Neck Class 13: Reverse Curls, Sit-Ups, & Jeffersons
This is a spine and neck-focused class. Our focus is flexion/extension today
Props needed: light-medium band, one yoga block, anchor point for our hands, similar to what we need to anchor our feet for sit-ups
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Spine & Neck Class 14: Advanced Crunches & More
This is a spine and neck-focused class. Our focus is flexion/extension and rotation today
Props needed: light-medium band, low band anchor point, and a bench/seat
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Spine & Neck Class 15: Challenge Your Rotation
This is a spine and neck-focused class. Our focus is flexion rotation
Props needed: light-medium band, seat/bench, something to hold down your feet (for sit-ups)
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Spine & Neck Class 16: Building Core Through Flexion
This is a spine and neck-focused class. Our focus is flexion and rotation
Props needed: Seat/bench and a hand anchor (same thing you need for sit-ups)
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Spine & Neck Class 17: Sit-Up Variations & Back Extension
This is a spine and neck-focused class. Our focus is flexion/extension, and rotation
Props needed: light-medium band, low to medium anchor weight
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Spine & Neck Class 18: Core Business
This is a spine class focused on flexion and core strength. Today we have a guest with us to help teach the class. It's always a treat with a student in class to help better understand cues.
Props needed: seat/bench, foam roller/yoga block, and a hand anchor point (same as sit-up anchor)
