This final day is to bring everything together—showing you how to use this knowledge, so your practice supports healing instead of triggering pain. This day is about understanding options, so movement feels safer, clearer, and more responsive to your needs. You can practice all or parts of this session: -Integration and Self-Practice -Transverse Abdominis (1:45) continuing to activate your core wisely -Core work without psoas (4:15) modify sit-ups and core work safely for lower-back herniations -Glute Activations and Alternating (7:10) use alternating glute bridges to test and rebuild symmetrical strength -Shalabhasana Glute exercises (12:00) great for sciatica If you found these practices helpful and want to continue to build strength, check out the Liberated Lower Back 30 day Course! Congratulations and well done!