Dragon Spine #1 – Lucía Toker

Description

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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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Unlock your full potential with our Dragon Spine #1 – Lucía Toker courses. Our courses are meticulously designed to empower you with the skills and knowledge needed for excellence.

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