8d • General discussion
October Core Back Protocol Challenge
OCTOBER CHALLENGE: The Core Back Foundation 🌿
Are you tired of dealing with back pain, spasms, stiffness, and instability? It’s time to get to the root of the problem. Join me for a 4-week journey to build a stronger, more resilient foundation.
📅 THE 4-WEEK ROADMAP
* WEEK 1: Breathwork – Master the fundamentals with 7 days of targeted breathing and core engagement.
* WEEK 2: Learn Neutral Spine & Pelvic Stability – Learn to find your neutral spine with 10 minutes of daily practice.
* WEEK 3: Building Endurance – Tune into your body. How do you feel before versus after? Are you noticing less pain, less intensity, or reduced inflammation?
* WEEK 4: Flexibility & Integration – Anchor these movements into your daily routine while maintaining proper breath and alignment.
👇 BEFORE WE START...
I want to know where you’re starting from. Look up in the classroom for the modules that will be uploaded , so be on the lookout . 👀
But before we begin , What are the top 3 back pain symptoms affecting you most right now?
(Examples: Radicular pain, poor posture, weak core, tight hips, upper/low back pain, SI joint dysfunction, or just feeling overwhelmed.)
Post your top 3 below + write down "I’M Ready to DIVE IN 🙋♀️"
At the end of the month, we’ll revisit these symptoms to celebrate your progress and reflect on your wins. We aren’t chasing perfection—we are building resilience, one small practice at a time.
Let’s do this!
— Annie
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October Core Back Protocol Challenge
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A Free Community Core Back Protocol fused Pilates, Yoga & Physical Therapy to relieve back pain, strengthen your core, improve posture & move better.
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