Week 10: Session One & Two Session 11: Session One This is intermediate level - make sure you have no pain or dysfunction. Make sure you can maintain a neutral spine in all positions.

Week 10: Session One & Two Week 11: Session One This is intermediate level. Ensure you keep a neutral spine in all fours position without any low back arching before progressing.

Week 11: Session Two Week 12: Session 1 & 2 This is intermediate level. Be able to balance without aids (wall/chair) before progressing!

Week 11: Session Two Week 12: Session One & Two This is the last class at intermediate level in this rehab programme. Be able to maintain core activation at the right level for the exercises. When both feet are on the floor it is the inner core only. When both feet are off the floor you will be engaging your outer core too (curl up muscles) without moving your low back (flattening or over-arching). Master this before moving onto the next programmes.

Week 6 & 10: Session Three