Style Guide & Documentation

LOGOS

PRIMARY LOGO

HEX #95C6B7

HEX #416482

PRIMARY WITH TEXT

SECONDARY - DARK BACKGROUNDS

TERTIARY - NO CIRCLE

GRAYSCALE

TYPOGRAPHY

Heading 1

Use case: page titles

Heading 2

Use case: section headings

Paragraph 1

Use case: main paragraph text

Paragraph 2

--> Use case: mobile text

Paragraph 3

--> Use case: apparatus/level button tags

Heading 3

Use case: sub titles, after heading 2

Heading 4

Use case: exercise categories on list pages, variation names.

Heading 5

Use case: modification, precautions, & contraindication titles

Heading 6 / HEADING 6

Use case: additional information; topic, direction/exercise change.

COLOURS

CMS Format

For formatting text styles in the CMS.

PDF FILE

COLOUR PALETTE

PRIMARY

#ECF5F3

#96C6B7

#56A38C

#2C7D65

#0C5C44

#034230

#EBF5FF

#97AFC7

#527BA3

#406282

#14497D

#0B2D47

#13518B

SECONDARY

#B5EAF0

#3AC0CF

#38929C

#0D5961

CALLS TO ACTION

#94C0E9

#ACE8DE

#B5EAF0

#1C77CB

#189682

#3AC0CF

#166689

#38939C

Use case:

BUTTONS

BUTTONS & INTERACTIVE ELEMENTS

Active

Level 1

Not Active

Level 2

#31826A

Active

Mat

#369175

Not Active

Mat

Trapeze

Magic Circle

Wunda Chair

Spine Corrector

Reformer

Ladder Barrel

Highback Chair

Ped-o-Pull

MOBILE:

Mat

Trapeze

Ped-o-Pull

Reformer

Magic Circle

Spine Corrector

Wunda Chair

Ladder Barrel

Extension

In Movement

In Stabilization

Module 1 Readings

Foundation

Return to Life Through Contrology pp. 11-35

VIEW PDF

Intro to the Spine

Anatomy of Movement pp. 8-11

Module 1 Concepts

Assessing functional spine (supine)
Identifying planes of movement observed in exercises.

Module 3 Concepts

Core stabilizers and torso stabilizers in the core muscle system.
Muscles involved in the exhale.
Pelvic bone rhythms: sit bones wide in coronal plane, transverse plane, sagittal plane, sacral nutation.
Shoulder girdle: bones, joints, movements of scapulae.
Oppositional forces for spinal extension: pelvic floor, serratus lower traps, eccentric lengthening of RA and obliques, eccentric erector spinae on lowering.
Stretching rotation muscles in passive rotation.
Making changes to exercises: modifying exercises, teaching progressions, variations on exercises.

Module 4 Concepts

Open and closed kinetic chains.
Postural alignments: kyphosis, lordosis, flat back, sway back.
Femur and tibia bone rhythms. Screw-home in the knee.
Femoral head movement in socket: posterior/inferior, anterior/superior, abduction/adduction, rotation, circumduction.
30-degrees of movement in shoulder socket.
Scapulothoracic bone rhythm, humeroscapular bone rhythm.
Muscle systems in arm flexion and extension.
Upward / Downward rotation with trapezius and serratus coordination.
Choosing spring weights.
Motor Learning Theory

Module 5 Concepts

Order of concentric abdominal contractions in the exhale, and how it mirrors the core muscle system order.
Sliding myofilaments in muscles and how fascia surrounds muscle fiber, bundles of fiber, the muscle, then continues into tendon.
Motor units and the “all or nothing” concept of muscle building.
Differing abdominal contractions in sequential flexion from supine or erect positions.
Oppositional forces in spinal flexion.
Hip socket movement around the femoral head. Simultaneous movement of the ball and socket.
Scapulohumeral muscles: order of trapezius and serratus in initiating arm movement, isometric use of the same muscles to stabilize the scapulae.
How to progress skills throughout a program.
Assessing the client for the first time.

Module 6 Concepts

Types of tissue: Fascia, tendons, ligaments – closed-pack, open-pack joint positions.
Movement of humeral head in glenoid cavity: up/down, front/back, inward/outward rotation, circumduction.
Bone rhythms of glenohumeral joint – reaching arms forward, back, side, rotation.
Opening the AC joint in upward rotation – depress scapulae, outward rotation of humerus past 90-degrees, clavicle rotates backwards.
Humerus rotates inwards when lowering the arm past 90-degrees and when reaching arm back.
Strategies for teaching a mat class.

Module 7 Concepts

Breath use to stretch, relax tense muscles and change habitual inefficient movement patterns.
Tensegrity system in the body.
Sympathetic and para sympathetic nervous systems.
Nutation/counternutation in Standing Roll Downs
Iliopsoas use in hip flexion.
Abductor and adductor muscles in the legs.
Sternoclavicular (SC) joint bone rhythms.
Bone growth, osteoblasts, osteoclasts, and osteoporosis.
Exercise sequences to build skill, strength and complexity (I.E. Cadillac Arm Pulls – Sphinx & Beseech – Rowing Front 1)

SPACING

FORMAT