Erin McCabe Wellness

Day 6: Posture & Breath - stacksitting and breathing

Day 7: Core & Breath - supported thoracic breath and level 1 core

Day 8: Hips & Lower Body - bridges and level 1 core unsupported

Day 9: Shoulders & Upper Body - all 4's to scap push ups

Day 10: Roll & Move - adductor release and inner thigh rocker

Week 1 & 2 sequence

Day 11: Posture & Core - active cat and active child's pose

Day 12: Core & Breathing - active cat or child's to kneeling plank

Day 13: Hips & Lower Body - knee to chest/psoas release and level 2 core

Day 14: Shoulders & Upper Body - all 4's rocker and down dog prep

Day 15: Roll & Move - roll calves and deep squat

Posture Lesson

Body Scan - Be Held

Day 16: Posture & Core - tuck and release

Day 17a: Core & Breathing - prone supported breath - horizontal

Day 17b: Core & Breathing - prone supported breath - vertical

Day 18: Hips & Lower Body - prone hip extension

Day 19: Shoulders & Upper Body - prone shoulder routine

Day 20: Roll & Move - pec release

Day 21: Posture & Core - head nod at wall

Day 22: Core & Breathing - Ha breath, horse breath, lions breath

Day 23: Hips & Lower Body - bridges and core

Day 24: Shoulders & Upper Body - thoracic rotation and shoulder activation on back

Day 25: Roll & Move - jaw and neck

Banded Class Sequence

Day 26: Posture & Core - stack standing and expansive breath

Day 27: Core & Breathing - flow & active exhale breath

Day 28: Hips & Lower Body - side and all 4s superset

Day 29: Shoulders & Upper Body - shoulder IR/ER and pro/supination

Day 30: Roll & Move - glute plow and fig 4, rot fig 4, z-sit play

DRA Lesson

Right and Left side body scan