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Rider Foundations
Introduction
How to get the most out of this course.
Purpose of this course (4:56)
What's involved in creating positive tension. (3:54)
Why we need positive tension. (5:14)
How Positive Tension is created. (11:03)
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Props Used in This Course
Disclaimer
Phase #1: Breathing - It doesn't just keep you alive
Self Assessment & Daily Awareness (Breathing)
Education: What's involved In Breathing (9:58)
Weekly Concept: Dynamic Posture Starts with Breathing
Weekly Principle: Lengthen Versus Strengthen
Exercise: Assessing Areas of Tension in Your Core (2:29)
Exercise: Expanding your breath, Increasing stability (front) (2:03)
Exercise: Expanding your breath, Increasing stability (sides) (3:20)
Exercise: Expanding your breath, Increasing stability (back) (1:38)
Exercise: 360 Degree Breathing (4:02)
Phase #2: Pelvis - Link to your Horse's Back
Self Assessment and Daily Awareness (Pelvis)
Weekly Concept: Quality over Quantity
Weekly Principle: Focused Practice
Education: Why the Pelvis is So Important (16:09)
Exercise: Assessing Tension in the Pelvic Floor (3:56)
Exercise: 5% Pelvic Floor (2:19)
Exercise: Finding Your Seat Bones (2:21)
Exercise: Finding Neutral Pelvis (4:38)
Exercise: Integrating the Dynamic Pelvic Floor (1:51)
The Importance of HOW We Pelvic Tilt (1:24)
Pelvic Tilting: In a Seated Position (2:20)
Pelvic Tilting: On All Fours (5:42)
Pelvic Tilting: Face Up (4:23)
Pelvic Tilting: Upright Position (3:10)
Phase # 3: Rib Cage - How does it Stack Up
Self Assessment and Awareness (Rib Cage)
Education: Why Rib Position is Important (12:40)
Weekly Concept: Two wrongs don't make a right
Weekly Principle: Improving Proprioception
Exercise: Increasing Thoracic Mobility (8:01)
Exercise: Stabilizing the Thoracolumbar Junction (2:06)
Exercise: Rotation with Even Seat Bones (3:35)
Bonus - Spine Segmentation (4:17)
Phase #4: Alignment - The Good 'Ol Shoulder Hip Heel
Self Assessment & Awareness (Posture)
Education: Why the Fuss About Posture (12:42)
Weekly Principle: Improving Joint Health and Body Control
Weekly Concept: Our Body Reacts to the Forces Put on It
Visualize the Central Axis (3:37)
Tapping for Activation & Awareness (3:50)
Exercise: Open Your Chest (3:53)
Exercise: Relieving Low Back Tension (5:48)
Exercise: Get your head back up there! (4:23)
Phase #5: Hips - Shakira was right - They Don't Lie
Self-Assessment & Awareness (Hips)
Education: The hip bone's connected to the knee bone.... the knee bone's connected to the... (15:42)
Weekly Concept: Stop Punishing the Innocent
Weekly Principle: Rolling Out Muscles - Is it enough?
Exercise: Opening the Front of the Hip (6:23)
Exercise: Are your hamstrings actually tight? (6:50)
Exercise: Dynamic Hip Mobility/Stability (7:17)
Exercise: Side-lying Breathing with Hip Stability (4:08)
Exercise: Using our Hips in End Range! (16:22)
Exercise: Standing Hip Mobility (CARs) (5:31)
Phase #6: The Big Picture - Core Breathing
Self Assessment and Awareness: Core
Education: Creating the Core that Connects to Your Horse
Weekly Principle: Relaxation
Weekly Concept: You are what you do
Exercise: Seated Groin Squeeze. (7:21)
Exercise: Independent Active Core (16:29)
Exercise: Core Training with Hip Extension (5:20)
Where to go from here!
Exercise: Are your hamstrings actually tight?
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