MoveSmart in 8 Weeks
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Welcome to MoveSmart (6 mins)

Start here (3 mins)
MoveSmart intro pack
Kit list (2.5 mins)
Setting up for floor movement (1 min)
Module 1: Spine (20 mins)

1. Welcome to Module 1 (1.5 mins)
Module 1 notes: spine
2. Anatomy of the Spine (5 mins)
3. Muscle Guarding (3 mins)
4. Moving for a healthy spine (4 mins)
Movement session 1 (9 mins)
Module 1: movement session 2 (11 mins)

Movement session 2 (11 mins)
Module 1: movement session 3 (10 mins)

Movement session 3 (10 mins)
Module 2: The Hips (17 mins)

Delayed 7 days

Module 2 notes: hips
1. Welcome to module 2 (3 mins)
2. How does the pelvis balance force? (4 mins)
Movement session 1 (10 mins)
Module 2: movement session 2 (15 mins)

Delayed 10 days

Movement session 2 (15 mins)
Module 2: movement session 3 (12 mins)

Delayed 12 days

Movement session 3 (12 mins)
Module 3: Breath & Core (17 mins)

Delayed 15 days

Module 3 notes: breath & the core
1. Welcome to Module 3 (3 mins)
2. Experiencing diaphragmatic breath (4.5 mins)
Movement session 1 (10 mins)
Module 3: movement session 2 (10 mins)

Delayed 17 days

Movement session 2 (10 mins)
Module 3: movement session 3 (14 mins)

Delayed 19 days

Movement session 3 (14 mins)
Module 4: Shoulders (16.5 mins)

Delayed 22 days

Module 4 notes: shoulders
1. Welcome to Module 4 (8 mins)
Movement session 1 (8.5 mins)
Module 4: movement session 2 (12 mins)

Delayed 24 days

Movement session 2 (12 mins)
Module 4: movement session 3 (15 mins)

Delayed 26 days

Movement session 3 (15 mins)
Module 5: Posture (11 mins)

Delayed 29 days

Module 5 notes: posture
1. Welcome to Module 5 (2 mins)
Movement session 1 (8.5 mins)
Module 5: movement session 2 (11 mins)

Delayed 31 days

Movement session 2 (11 mins)
Module 5: movement session 3 (11 mins)

Delayed 33 days

Movement session 3 (11 mins)
Module 6: Balance & Feet (18 mins)

Delayed 35 days

1. Welcome to module 6 (3 mins)
2. Movements of the feet & ankles (2 mins)
3. How do our feet feel the ground? (4 mins)
4. What is balance? (1 min)
Movement session 1 (8 mins)
Module 6: Balance & Feet
Module 6: movement session 2 (8 mins)

Delayed 37 days

Movement session 2 (8 minutes)
Module 6: movement session 3 (8.5 mins)

Delayed 39 days

Movement session 3 (8.5 mins)
Module 7: Putting it together (17 mins)

Delayed 42 days

Module 7 notes: putting it together
1. Module 7: reflect on how far you've come (1 min)
Movement session 1 (16 mins)
Module 7: movement session 2 (11.5 mins)

Delayed 44 days

Movement session 2 (11.5 mins)
Module 7: movement session 3 (14 mins)

Delayed 46 days

Movement session 3 (14 mins)
Module 8: Progressions

Delayed 49 days

1. Congratulations - you have completed MoveSmart! (3 mins)
Progressing to plank (5.5 mins)
Progressing to push ups (2.5 mins)
Daily standing balance drill (4 mins)
Module 8 notes: progressions & next steps

Progressing to push ups (2.5 mins)

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