Name: Dragon Spine #1 - Lucía Toker
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Dragon Spine #1 – Lucía Toker

Highlights & Takeaways

This course is for you if

You are interested in a step-by-step process to sustainably enable the arch in the spine
You are interested to refine your understanding of your own spine in movement practice
You are interested in a complete spinal mobility & flexibility program
You are interested in mechanics & transitions to integrate a fluid spine into all your movement
You are interested in improving your total body awareness and movement intelligence
You would like to enrich all your movement disciplines with a solid understanding of this central axis

About The Course

This program is a careful process to enable and support a sustainable and comfortable arch in the spine.

We work from basics including joint mobility and flexibility, moving into the study of mechanics & transitions which allow us to integrate a soft, strong spine into our general movement.

This program is based on a methodology tested in practice with hundreds of workshop students; based on years of research into habilitation of the arch by applying neuromechanical concepts, functional anatomy and biomechanics. The aim is to allow you to comfortably inhabit complex spinal movements, with an understanding of all the variables involved.

This 12-week program includes audiovisual material, written guidelines for the practice, and complementary theoretical material to deepen your knowledge of important concepts involved in the movements we aim to achieve. You receive a wealth of expertise, which will undoubtedly ripple out to inform your wider practice of movement.

No specific acrobatic experience is needed for this course. You are undertaken on a complete and progressive process, in which we take care of the most elementary needs first. For this reason this course will appeal to anyone interested in developing their movement skills. Come as you are!

Throughout the course you will receive direct individual feedback, and are able to ask questions at any time. I am here to support you.

Course curriculum

1 USING THE PLATFORM

Course Communications
How Feedback Works

2 WELCOME

About this course
Process Registration

3 INTRODUCTION

Introduction
Introduction Video
Complementary Material

4 GENERAL EXERCISES OF THE PROGRAM

General Exercises of The Program
Mobility Sequence 1
Inspiratory Chain Stretching
Mobility Sequence 2
Shoulder Opening + Inspiratory Chain Stretching
Posterior Chain Stretching + Active Dorsal Mobility
Forearm Stretching & Wrist Mobility
Posterior Chain & Spine Relaxation
Massage
Breathing Relaxation
Lumbar Release

5 WEEK 1

Program / Conditioning
Eccentric Activation of the Anterior Chain
Hip Flextion & Extention
Lateral Trust / Lateral Curves

6 WEEK 2

Program / Conditioning
Standing Eccentric Anterior Chain Activation
Shoulder Positioning for Half Bridge
Half Bridge from the Floor

7 WEEK 3

Program / Foundations / Initiation to bridge
Unilateral Anterior Chain 1
Introduction Text / Hand Support – Initial Push for Bridge
Initial Push for Bridge

8 WEEK 4

Program / Foundations / Deepening of the arch & Hands Method
CA unilateral 2
Bridge With Height 1
Hand Method for Transition to Bridge

9 WEEK 5

Program / Foundations / Deepening of the Half Bridge & Transition Technique
Standing Eccentric Activation + Rotation
Half Bridge with Deepening of the Hip Extension
Proprioception Vs. Vision
Transition to Bridge Technique 1

10 WEEK 6

Program / Level Up / Enhancement
Bridge with Height 2
Half Bridge from 4 Support
Reflections on a Way of Investigating

11 WEEK 7

Program / Level Up / Transition to Bridge
Transition to Bridge 2

12 WEEK 8

Program / Level Up / Bridge & Complete Anterior Chain Work
Half Bridge from Standing
Bridge Push Ups

13 WEEK 9

Program / Integration
Bridge with Exit Transition
Full Transition to Bridge
Integrations Research & Mindset

14 WEEK 10

Program / Dynamic Applications / Flowing Transitions
Sequence 1

15 WEEK 11

Program / Dynamic Applications / Changing Paths
Sequence 2

16 WEEK 12

Program / Dynamic Applications / Mix
Exploration
Good bye!

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Shopping Information

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Let’s get things started! We will go with you!

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Dragon Spine #1 – Lucía Toker

Dragon Spine #1 – Lucía Toker

Buy Now!

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