STRENGTHEN | Exercises

INTENT: Stabilize through functional length, reconnecting the core and legs in harmony. Movements are slow and breath-driven, reinforcing bilateral integration and gait patterning.

Heel Slides (Supine)

Focus: Core + Hamstring Control

On your back, slowly slide one heel along the floor, keeping pelvis stable. Inhale to prepare, exhale as you move. Focus on the midline and core-to-limb relationship.

Reverse Lunge (Bodyweight or Band)

Focus: Hip Flexor + Quad Strength

Step back into a lunge, keeping ribs stacked over pelvis. Let the arms float contra laterally (one arm up/other arm down then gradually switch in sync with leg movements back and forth) to reinforce walking mechanics. TIP: Put your awareness in your feet to press firmly down into the ground while imagining a string pulling the crown of your head upwards towards the sky. Pinpoint your focus directly ahead of you on the horizon. i.e. a piece of bark on a tree or small texture or pattern on the wall. This will help lock in your balance and focus during their exercise. 

Single Legged Bridge Squats & Bridge March (Unilateral Progression)

Focus: Posterior Chain (back side of body)

Bridge Squats:

Lying on your back, bend knees & have both feet together, pressing into the ground. Slowly lower your gluts just hovering an inch above the ground, Then slowly press through your feet back up into contracting all the muscles in your legs. At the top of the repetition, squeeze your legs and focus on contracting you gluts. Do three sets of, as many repetitions, as it takes to feel a fatigue in your gluts for the last 3 repetitions. 

Bridge March:

From bridge position, lift one foot slowly while maintaining pelvic stability. Let the arms extend upward and subtly sway opposite to the lifted leg. Engage cross-body brain mapping.