This Video will focus on a multi-discipline approach to exercise and movement. Similar to
the Bonacci Method™ manual therapy, and exercise technique, with selected exercises from
multiple disciplines, and applying each efficiently, as needed, to get the desired result--pain
relief and improved motion and function. This workshop provides the principles, awareness,
and proper motion, to create a healing atmosphere that drives the body to heal. All exercises
will be performed within a pain-free zone, using mindful, and deliberate motions. If you cannot
establish a pain-free zone, we will help you modify the position and exercise.
Chapters:
0:00 Bonacci Method Level 2
1:09 Into to Props Needed
2:00 Supine Lying
4:26 Neck Rotations
5:28 Supine Lumbar Rotation / Rock n Rolls
7:41 SL Bridge w/ Rotation
10:57 Pelvic Tilt
12:53 Pelvic Bridge / Lift
15:00 Chest Opening / Arm Rolls
16:12 Chest Opening / Arm Raises
19:30 Hamstring Stretch
27:12 3-Way 90/90
36:07 Clam Shells
37:28 Betty Boops
38:10 Bent Knee 90 Degree
38:50 Bent Knee Leg Extension
43:26 Sphynx Pose
45:05 Superman
48:08 Childs Pose
50:31 Cat Cow
51:47 Modification CatCow
52:53 Glutes & Piriformis
54:15 Fire Hydrants
56:28 Sun Salutation - Cool down / Warm Up
1:03:22 Goddess Pose
1:06:56 Step Back Lunges / Knee Dips
1:10:18 Forward Folds
1:11:26 Normal Plank
1:12:04 Side Plank
1:14:29 Side Plank W/ Dips
1:16:48 P-100s
1:18:58 Bicycles
1:22:48 Return To Props
