Movement Progression 1: Back, Oblique Side Sit, Bear, Squat, Standing Balance (Video Link)
- Begin on back with lower abdominal activation rolling from back to side prop on elbow with reach 5x each side with 5 sec pause
- Raise up into side/oblique sit and use bottom knee to raise up into side bridge hold 5 sec then lower slowly. Raise back up as soon as hips contact ground 5-10x each side
- Transition to bear, walk hands out into plank and walk back to bear 5-10x
- Bear to deep squat, 5-10 slow pulses in deep squat position
- Standing on one foot, reach non-weight bearing foot forward, backward, out to side, in front across, rotation out and back, rotation in front and across 1-5x through sequence then switch feet
- Squat down to bear and then to plank and transfer slowly from downward dog to plank 10x maintaining abdominal control and scapular position
- Return to back and complete again 2-3x through complete sequence
