1. Did one foot lose contact with the floor more often than the other? yes, right 2. Did one arch collapse or feel harder to keep in contact? yes, right 3. Did you grip your toes at any point? yeah, when feeling to loose balance a bit 4. When standing on one leg, which side felt less steady? right side 5. When lifting your arm overhead, did your ribs lift with it? maybe just a little bit. But the end range feels limited from my shoulders Single leg standing: standing on right leg feels more wobbly. a lot of gripping my toes for keeping balance Overhead reach: shoulders feel a bit limited in the last part to overhead. Ribs are maybe just a little bit flaring. Horse stand: rotation feels a bit stiff at the end ranges. child's pose: to the rights feels a bit more stiff.

These are the biggest mistakes that keep people stuck (even inside this program). ❌ Mistake #1: Looking for the "right" exercise. If you spend your time here hunting for the perfect exercise... you'll probably end up buying another program. Every exercise has a job. Learn what that job is, when to use it, and when to change it. ❌ Mistake #2: Judging every session by your pain. If every session ends with: "Did my pain go away?" You'll miss the information that actually helps you improve. Instead, ask yourself: - What changed? - What did I notice? - What did I learn? Those answers tell you what to do next. ❌ Mistake #3: Comparing everything to McGill, your physio, YouTube... You'll hear things that contradict what you've been told before. Good. But don't spend the next 12 weeks trying to decide who's right. Test all of them, pay attention to what happens, then decide. ❌ Mistake #4: Watching everything before doing anything. This isn't Netflix. Don't binge the modules. Watch, apply, reflect, repeat. ❌ Mistake #5: Trying to prove what you already believe. If you come in thinking: - "My core is weak." - "My pelvis is out." - "My hips are tight." - "McGill says..." - "My physio said..." Then you subconsciously look for evidence that proves you're right. And you'll never see anything else. Get curious. Treat every session like an experiment. ❌ Mistake #6 Waiting for me to fix you. Every time something changes, you'll be looking for someone to tell you what to do next. The goal is for you to know what to do before you ask me. ❌ Mistake #7: Expecting me to do the thinking for you. I can guide you, challenge you and point you in the right direction. But I can't make those decisions for you. That only happens when you start asking better questions, testing things for yourself and making your own decisions. That's how you become the expert on your own body. That's how you build the skill to solve problems long after your work here ends. Let's get to work,