1 Quadruped Rocking Coordination
On hands and knees with wrists under shoulders and knees under hips, activate your core and rock gently back toward your heels and return. Follow Meg's spoken cues.
Dose: 8 reps · 1 set · 5×/week
A deterministic proof of the map + safety engine. Describe the case on the left; the engine selects from the verified library, applies the clinical guardrails in code, and shows you both the program and what it withheld and why. Try the AI intake → (describe a patient in plain language; same rule engine decides).
Red-flag screen
On hands and knees with wrists under shoulders and knees under hips, activate your core and rock gently back toward your heels and return. Follow Meg's spoken cues.
Lift the pelvic floor a beat BEFORE you cough, lift, or sneeze. Brace, then the effort.
On hands and knees, let the belly relax down, then gently draw it up and in without moving your spine. Keep breathing. Follow Meg's spoken cues.
Lying on your back with knees bent, activate your transverse abdominis, then roll up one segment at a time into a bridge. Follow Meg's spoken cues.
Side-lying with knees bent and core on, keep a neutral spine and open the top knee like a clamshell without rolling back. Follow Meg's spoken cues.
On hands and knees with a neutral spine and core on, alternate reaching one arm forward without letting the trunk rotate. Follow Meg's spoken cues.
On hands and knees with core on, lift one knee out to the side a small amount without shifting your trunk, then lower with control. Follow Meg's spoken cues.
Maintain the floor + deep-belly connection while you slowly lift one foot, then the other.
Lying on your back, gently draw up and in as if stopping the flow of urine. Keep glutes and belly relaxed.
Quick, strong lifts of the pelvic floor, then a full relax between each. Trains the fast-twitch fibers for cough/sneeze.
Bridge up as you lift the pelvic floor; lower with control as you release.
Every time you stand up, activate your core first, hinge forward, and push through your legs instead of straining. Follow Meg's spoken cues.
Standing at a counter with a neutral spine, practice turning your core on without holding your breath or leaning on the counter. Follow Meg's spoken cues.
Standing tall with core on, use the counter for light balance and bend one knee to kick your heel toward your seat, alternating sides. Follow Meg's spoken cues.
Standing with core on and toes pointing straight ahead, shift your weight to one leg and kick the other out to the side with a neutral spine. Follow Meg's spoken cues.
Integrate the lift into standing tasks like reaching or lifting a basket, so it carries into real life.
This output is produced entirely by the deterministic rule engine in code, not a prompt. Turn the AI off and this still works; that is the point. The AI layer for plain-language intake and written rationale plugs in next, still gated by these same rules.