04. Supine Hooklying Right Glute Max with Visual Tracking

1. Lie on your back with knees bent and feet flat on the 1–2” book.
2. Place the ball/roll between your ankles and gently hold it in place.
3. Place the circular resistance band around your thighs just above your knees.
4. Support your neck with a towel roll so your head is neutral and comfortable.
5. Press your feet into the book and perform a pelvic tilt by lifting your tailbone slightly while keeping your low back in contact with the floor. You should feel your hamstrings (back of your thighs) engage.
6. While maintaining your pelvic tilt, shift your:
   1. Right knee ~1-2 inches away from your body
   2. Left knee ~1-2 inches toward your body
   3. This creates a left pelvic shift.
7. While maintaining the shift and keeping your ankles against the ball, rotate your right knee out to the side against the resistance of the band to engage your right gluteus maximus.
   1. 
8. Reach both arms toward the ceiling so your shoulder blades slightly lift off the floor while keeping your neck relaxed.
9. Inhale slowly through your nose.
10. Exhale fully through pursed lips while maintaining the reach. Feel ribs drop and abdominals engage.
    1. Optional Advanced: Toning (see Advanced Progression below)
11. Pause briefly after the exhale until a mild urge to breathe returns.
12. Repeat for 5 breath cycles.

1. While maintaining your pelvic position with right glute max engagement, hold the rainbow ball at belly level so your eyes look as far downward as they can without moving your head.
2. Track the ball side to side with your eyes only, keeping your head still.
3. At each end range, say aloud the dominant color you see.
4. As you move the ball side to side, rotate it to shift visible colors.
5. After each pass through, raise the ball about 1 inch higher and complete another side to side cycle at the higher level.
6. Continue progressing upward step-by-step until the ball is above your head and your eyes are looking upward as far as possible without head movement.
7. Once at the top, fully exhale as you slowly return the ball to your belly.
8. Perform 1–3 times daily for 5 days, unless otherwise directed.

1. Maintain your pelvic position with right glute max engagement.
2. Continue diaphragmatic breathing with optional toning throughout.
3. Hold the ball at your lower abdomen with both hands.
4. Using your eyes only, trace the following hemi-circle pattern with the ball:
   1. Upward through midline as high as you can go without moving your head and maintaining visual focus on the ball.
   2. Out to the side with one hand (same side/same hand), creating a hemi-circle.
   3. Back through center
   4. Switch hands at chest level and move upward through the midline.
   5. Out to the other side with one hand (same side/same hand), creating a hemi-circle on the other side.
5. Keep your head still throughout.
6. Make the pattern large enough to challenge eye tracking without losing control or head stability.
7. Move slowly and deliberately to avoid skipping or losing the target.

Notice if you have difficulty in any region. If so:

• Slow down
• Make your pattern smaller
• Perform Part 4 to focus on the areas you have trouble with.

1. Maintain your pelvic position with right glute max engagement.
2. Continue diaphragmatic breathing with optional toning throughout.
3. Option 1: Focus on the areas you determined you had trouble with from Part 3.
4. Option 2: Full clock incremental holds
   1. Hold the ball above the crown of your head at 12 o’clock, as high as possible while still keeping it in view without moving your head. Perform one breath cycle:
      1. Inhale gently through your nose
      2. Exhale fully
      3. Pause for 3 seconds
   2. Keeping your gaze fixed on the ball, move it a few inches to the side using the same-side hand:
      1. Right hand when moving right
      2. Left hand when moving left
   3. Hold the new position for another breath cycle.
   4. Continue moving the ball incrementally throughout the entire hemi-circle pattern with each breath cycle.
   5. If certain positions feel more difficult, spend extra time there.

Dosage: Perform 1–3 rounds per side, 1–3x daily unless otherwise directed.

1. Maintain your pelvic position with right glute max engagement.
2. Continue diaphragmatic breathing with optional toning
3. Hold the ball above the crown of your head at 12 o’clock.
4. Keep your eyes fixed on the ball while tracing circles within the upper quadrant:
   • Clockwise for the right side (12 → 3 → 12)
   • Counterclockwise for the left side (12 → 9 → 12)
5. Move slowly enough to maintain smooth visual tracking without moving your head.

Be aware of areas where your eyes tend to skip or lose tracking. If needed, return to Part 4 and practice those positions specifically.

Dosage: Perform 1-3 minutes per side, 1–3x daily unless otherwise directed.

1. Maintain your pelvic position with right glute max engagement.
2. Continue diaphragmatic breathing with optional toning throughout.
3. Hold the ball above the crown of your head at 12 o’clock.
4. Keep your eyes fixed on the ball while tracing circles within the upper quadrant:
   • Clockwise for the right side (12 → 3 → 12)
   • Counterclockwise for the left side (12 → 9 → 12)
5. Move slowly enough to maintain smooth visual tracking without moving your head.

Be aware of areas where your eyes tend to skip or lose tracking. If needed, return to Part 4 and practice those positions specifically.

Dosage: Perform 1-3 minutes per side, 1–3x daily unless otherwise directed.

Caution: If you have hypermobility, EDS and/or cervicocranial instability it is advised to not proceed with this technique unless under the supervision of a healthcare provider familiar with your condition.

1. Maintain your pelvic tilt and glute max activation.
2. Continue diaphragmatic breathing with optional toning throughout
3. Hold the ball in front of your chest with both hands.
4. Keep your eyes fixed on the ball while moving your head in an alternating hemi-circle pattern, beginning by moving downward through the midline, then out to the side, upward and back across center before switching to the opposite side.
5. Perform this movement for one full breath cycle.
6. Raise the ball 1–2 inches higher and repeat the alternating hemi-circle head movement (moving downward through the center) for another breath cycle.
7. Continue moving the ball upward in 1–2 inch increments along the midline, completing one breath cycle at each position.
8. Move only as high as you can while keeping the ball in view without tilting your head upward.

Next:

1. Choose a direction (right or left).
2. Move the ball 1–2 inches to that side using the same-side hand.
3. Keep your gaze fixed on the ball while continuing the alternating hemi-circle head movement pattern.
4. After each breath cycle, move the ball a few inches farther outward.
5. Continue until you have completed an entire hemi-circle pattern.

Move at a pace and range where you can:

• Maintain visual fixation on the ball
• Move your head comfortably
• Avoid neck strain. Discontinue if you experience discomfort and focus on the preceding techniques. 

Dosage: Perform 1–3 rounds, 1–3x daily unless otherwise directed.