Original 12 Minute Foundation Training Workout by Dr. Eric Goodman

Summary

This script offers a comprehensive Foundation workout designed to improve posture and increase height. It guides through a series of stretching and strengthening exercises focusing on the back, hamstrings, and hip flexors. Key movements include 'good mornings' for lower back tension, lunge stretches for hip flexibility, and rotational exercises to open up the inner leg muscles. The routine emphasizes proper form, breathing, and maintaining tension in targeted areas to achieve optimal results and prevent back pain.

Takeaways

• 🏋️ This workout focuses on improving back health and posture.
• 👯‍♂️ Begin with a wide stance and slightly bent knees, keeping the back braced and shoulders open.
• 💪 Engage the lower spine by reaching arms forward and pushing hips back, feeling tension in the lower back.
• 🏃‍♀️ Perform 15 'good mornings' with a braced back, focusing on the hamstrings and butt muscles.
• 🔥 Hold an extended arm position to intensely engage the lower back muscles.
• 🙆‍♂️ Stretch by pushing the hips back and pressing through the heels, targeting the hamstrings.
• 🦵 Alternate lunges with arm stretches to engage hip flexors and improve flexibility.
• 🔄 Perform rotational stretches to engage the torso and improve mobility in the adductors and spine.
• 🦸‍♂️ Emphasize upper back extension and bracing throughout the exercises.
• 🏃‍♂️ Finish with wide-leg stretches and rotational movements to engage the whole body, focusing on stability and strength in the lower back and hamstrings.

Q & A

What is the purpose of the Foundation workout described in the script?

The Foundation workout is designed to improve posture, increase height, and strengthen the back and core muscles. It focuses on exercises that help in stretching and strengthening the hamstrings, hip flexors, and lower back.

What is the initial position for the Foundation workout, and what are the key points to focus on?

The initial position involves standing with legs wide, knees slightly bent, and hips pushed back. The key points to focus on are keeping the shoulders open, chest high, and back braced.

How does the script instruct to perform the 'good mornings' exercise?

The 'good mornings' exercise is performed by bending at the hips while keeping the back straight and chest high. The movement should be controlled, and the focus should be on the hamstrings and lower back muscles.

What is the significance of keeping the knees slightly bent during the workout?

Keeping the knees slightly bent helps in maintaining balance and preventing the knees from moving forward, which could lead to incorrect form and potential injuries.

How should one hold their arms during the 'good mornings' exercise?

The arms should be brought across the chest with the shoulders pulled back during the 'good mornings' exercise. This helps in engaging the upper back muscles.

What is the purpose of the hamstring stretch described in the script?

The hamstring stretch aims to lengthen and strengthen the hamstrings, which is crucial for improving flexibility and reducing the risk of injury.

How does the script describe the lunge stretch for the hip flexors?

The lunge stretch involves stepping one leg forward and the other back, bending the front knee slightly, and pushing the hips back. The focus is on stretching the hip flexor of the back leg.

What is the importance of rotating the arms during the workout?

Rotating the arms helps in engaging the muscles of the upper back and shoulders, improving posture and overall body alignment.

How does the script instruct to perform the forward hinge exercise?

The forward hinge exercise involves bending at the hips while keeping the back straight and chest high. The arms should be extended in front and pulled back, engaging the glutes and hamstrings.

What is the final stretch mentioned in the script, and how is it performed?

The final stretch involves a lunge with one leg forward and the other back. The arms are extended overhead, and the body is side bent towards the opposite direction of the forward leg to stretch the side muscles.