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.

Outlines

00:00

🏋️‍♂️ Foundation Workout for Posture and Height

This paragraph introduces a personal Foundation workout designed to improve posture and potentially increase height. The focus is on proper body alignment with legs wide, knees slightly bent, and hips pushed back. Emphasis is placed on keeping the shoulders open, chest high, and back braced. The workout includes a series of movements such as pressing the chest forward, deep breathing, and a set of 'good mornings' to stretch the hamstrings and strengthen the lower back. The instructions also cover how to perform these exercises correctly to avoid knee strain and to maximize the stretch and tension in the targeted areas.

05:01

🧘‍♀️ Advanced Stretching and Strengthening Exercises

The second paragraph delves into more complex stretching and strengthening exercises. It begins with lunge stretches to open up the hip flexors, followed by side bends and arm extensions to work on the fascia and connective tissues affecting posture. The exercises progress to include rotations and forward hinges, targeting the glutes and hamstrings, with a focus on maintaining a braced back and chest held high throughout the movements. The paragraph also details how to perform finger presses to strengthen the arms and concludes with lunge stretches on each leg to complete the workout.

10:03

🤸‍♂️ Final Stretches and Workout Conclusion

The final paragraph wraps up the workout with a series of side stretches and lunge stretches for each leg, emphasizing the importance of maintaining proper form to ensure the effectiveness of the stretches. It highlights the benefits of these exercises for overall body lengthening and the prevention of back pain. The paragraph concludes with a reminder to perform these exercises daily for the best results.

Keywords

💡Foundation workout

A 'Foundation workout' refers to a type of exercise routine that focuses on building a strong base of physical fitness, often emphasizing proper form and foundational movements. In the context of the video, it is a personalized routine designed to improve posture, flexibility, and potentially heighten one's stature. The script mentions various stretches and exercises that form the core of this workout.

💡Hamstrings

Hamstrings are a group of muscles at the back of the thigh. They play a crucial role in movements such as running, jumping, and bending. The video script repeatedly emphasizes the importance of stretching and engaging the hamstrings to improve flexibility and posture, as seen in exercises like 'good mornings' and lunge stretches.

💡Braced back

'Braced back' is a term used to describe maintaining a straight and strong posture of the back during exercises to prevent injury and engage the correct muscle groups. The script instructs viewers to keep their back braced during various movements to ensure they are performing the exercises with proper form.

💡Knees bent

Bending the knees is a common instruction in physical exercises to prepare for movements and to avoid locking the joints. In the script, keeping the knees slightly bent is advised to maintain balance and control during stretches and lifts, allowing for a safer and more effective workout.

💡Shoulder extension

Shoulder extension refers to the movement of extending the arms behind the body, which helps to stretch and strengthen the muscles around the shoulders and upper back. The script describes exercises where shoulder extension is key, such as reaching the arms out and behind the body to accentuate the upper back extension.

💡Chest press

A 'chest press' is an exercise that involves pushing the chest forward, often combined with arm movements, to stretch the chest muscles and improve upper body posture. The video script describes pressing the chest forward in conjunction with various arm positions to target different areas of the body.

💡Hip flexor stretch

The hip flexors are muscles that flex the hip joint, and stretching them can help with flexibility and posture. The script provides instructions for stretching the hip flexors, such as in the lunge position where one leg is forward and the other back, to open up and stretch the hip area.

💡Good mornings

'Good mornings' is an exercise typically performed with a barbell or body weight to stretch and strengthen the lower back and hamstrings. In the script, the exercise is described as a way to engage the butt muscles and hamstrings to support the upper body, emphasizing the importance of a braced back and proper form.

💡Rotation

Rotation in the context of this video refers to the twisting movement of the torso, which is used to stretch and strengthen the oblique muscles and improve spinal mobility. The script describes arm movements that involve rotating the body to one side to open up different areas of the body, such as the inner leg muscles.

💡Side bend

A 'side bend' is a stretching movement where the body leans to one side, stretching the muscles along the opposite side. The script mentions side bends towards the right and left, aiming to open up the hip and rib cage areas, which is crucial for improving flexibility and posture.

💡Extension

Extension in this video refers to the act of straightening or lengthening the body, often to increase tension in certain muscle groups. The script uses the term to describe movements where the arms are pulled back and the chest is lifted, creating a stretch in the upper body and emphasizing the importance of maintaining a straight back.

Highlights

Introduction to a personal Foundation workout designed to improve posture and potentially increase height.

Instructions for proper stance with legs wide, slight knee bend, and specific arm positions for optimal posture.

Emphasis on keeping the shoulders open, chest high, and back braced for correct form during the workout.

Technique for pressing the chest forward and pulling the hips back to engage the lower spine and hamstrings.

Breathing techniques incorporated with movement to enhance the stretching and strengthening effects.

Description of the 'good morning' exercise targeting the hamstrings and lower back with a focus on form and control.

Holding positions for specific durations to maximize muscle tension and promote flexibility.

Stretching exercises with detailed guidance on maintaining proper form to prevent injury.

Incorporate stretching for the hamstrings and lower back with a focus on engaging the heels and arches of the feet.

Instructions for side bends to open up the hips and stretch the hip flexors.

Technique for rotating the arms and torso to engage the adductor muscles and inner leg.

Forward hinge exercises to target the glutes, hamstrings, and lower back with a focus on maintaining a straight spine.

Final stretch involving lunge positions to open up the sides of the body and lengthen the spine.

Emphasis on consistency and daily practice for long-term benefits such as preventing back pain.

Variation in exercises to accommodate different levels of flexibility and strength.

Attention to detail in ensuring that the knees do not move forward during certain exercises to protect the joints.

Use of visual cues such as 'thumbs out to the side' to help participants understand the positioning of the arms during exercises.

Incorporation of isometric holds to increase muscle tension and improve strength.

Transcripts

all right guys this is your personal

Foundation workout just for you enjoy it

fix up your back get you guys a little

taller both kind of small bring your

legs nice and

wide slight Bend in the knees so you're

not going windmill wide right there

knees bent hips back arms back really

pay attention here your shoulders are as

open as possible your chest is high your

back is braced you're going to press

your chest a little further forward pull

the hips back just a little bit take a

deep breath keep your weight back on

your heels and don't let your knees come

forward don't let them come forward at

all keep the knees right back behind the

ankle slowly bring the arms all the way

up in front of you as the arms come up

you're going to feel that tension really

increase right at the lower spine here

press your chest further forward reach

your arms out as far as you can push the

hips back just a little bit more from

here take a deep breath in I want you to

bring your arms across your chest

shoulders pulled back we're going to go

15 good mornings right here pay

attention to what's going on right here

make sure your lower back is braced and

all of the movement happens at the butt

muscle and hamstrings with a very braced

back chest High you should be feeling a

stretch in the hamstrings every time you

push the chest forward so keep going

through 15 of these keep rolling through

it keep the knees slightly bent push the

arm straight back behind you after 15

bend the knees just a little bit more

push the arm straight out ahead of you

lift your chest high lift the arms up as

high as you can you're going to hold

here as tight as possible for 10 seconds

low back should be fried right now

really tight lift the arms a little

higher go ahead and turn your thumbs

down lift the arms up as high as

possible hold right here five more

seconds take a deep breath in as you

exhale just stretch all the way down as

you stretch down both knees are going to

stay bent you're going to push your

weight back on your heels walk your

hands forward about 6 inches to a foot

pull the hips straight back behind you

leaning all the way back behind your

heels press through the heels press your

arches down into the ground stretch your

hamstrings as hard as you can Brian

stretch your legs harder right there

keep on pulling back your hamstrings

should be trembling that little tremble

is what's making all the changes that we

want to make here keep pulling back keep

stretching harder take a deep breath in

as you exhale push back to the knees

Hands On The Shins

brace your spine as tight as you can

arch your back push your hips back push

the arm straight back behind you chest

comes up low back up pull the shoulders

down towards your butt lift the arms

even higher behind you stay behind you

really accentuating that upper back

extension here take a deep breath in

there slowly bring the arms all the way

up without the chest coming up at all

tight as you can get at the lower spine

10 more seconds here if you're shaking

that's good lift up a little higher

tense up a little more press your knees

together a little bit lift the arms even

more five more seconds here take a deep

breath in stand all the way up exhale

bring your right leg forward left leg

back watch your knee here your natural

inclination is letting that knee come

forward don't let it so bend your KNE to

here don't let it come any further than

this push it back just a little bit

right there shoulders back chest up high

you're going to stretch out that left

hip flexor a little bit here both arms

come straight up in the air pull slowly

back into

extension as you pull back I want you to

side Bend towards the right we're

opening up this left hip from the ribs

all the way down to the hip let that hip

flexor stretch as hard as you can both

feet are in the same direction your hips

are square I want you to press up as

hard as you can on the toes of the back

foot only part of your body moving is

just that back ankle press up and down

about 10 times nice and

slow going to get a big stretch on that

left hip flexor as you're doing this

reaching those arms up as high as you

can pulling further back just keep

pressing up as high as possible after a

couple more of those I want you to let

your arms drop

open up your chest as much as you can

bend that right knee just a little bit

more keeping the spine BRAC press your

chest forward as far as you can don't

let that knee come forward at all all of

that tension goes into the right hip

right hamstring lower back stays braced

push the arm straight back behind you

chest pushes forward a little bit

further brace your spine a little

tighter lift your chest up bring your

thumbs out to the side the thumbs are

going to come all the way out to the

side externally rotate the shoulders and

then pull the shoulder blades down

towards your butt just 10 seconds right

here couple deep breaths really open up

create as much space at the front of

your body as possible slowly bring the

arms all the way up reach them straight

out in front of you hinge forward as far

as you can reach those arms All the Way

Forward press through that heel bring

the arms all the way up as high as

possible right there not rotating yet

lift up a little higher Peter there you

go bring the arms back down just about

six inches you're going to slowly rotate

out towards the right keeping the chest

high you can do it either how Brian's

doing it just a static hold or you can

go repetitions about 10 or 15 times like

Peter's doing either one's going to be

really good for you guys just make sure

the chest stays high back stays braced

right hip is really tight press through

that right heel come back to the center

bring your arms across your chest

shoulders pulled back we're going to go

10 forward hinges here again that right

knee doesn't slide forward at all all of

the force happens at the right butt

muscle right hamstring and the lower

back is tight the upper body is moving

as one unit no bending go through about

eight to 10 of those increasing that

stretch in the hamstring every time you

press

down after about 10 of those you're

going to let the arms drop chest up a

little higher come back to extension go

ahead and stand all the way up let's go

left leg forward right leg

back same thing here we're starting off

with that lunge stretch shoulders back

chest up high slight bending that left

knee don't let it come too far

forward cyclists always want to get

their quad to work for them don't do

that all right here pull further back

into extension interlock your fingers

turn the Palms up side Bend towards the

left as you side Bend again you're

getting that opening from the right rib

cage all the way down to the right hip

flexor pulling straight back lifting the

arms up you're going to press up on the

toes of that back ankle and again just

up and down a handful of times the only

part of your body moving here is just

that right ankle

joint every time you press that heel

back you're really stretching the fascia

all that connective tissue on that whole

chain that affects the back affects your

posture affects everything so the slower

you do this the more tissue change you

make the

better after you've done about eight to

10 of those let the arms

drop you're going to press your chest

forward as far as you

can get that tension going to the lower

spine chest stays High push the arm

straight out ahead of you you're going

to reach out as far as possible build

that tension into the left glute left

hamstring lift the arms up as high as

you can push real hard into that left

heel really tense up the spine tense up

the hips lift a little higher Peter

there you go slowly bring those arms

back down and again you can do it one of

two ways I want you to rotate all the

way out to the left first and you can

either go repetitions about 10

repetitions back and forth like Peter's

doing or just that static hold really

locking in right here getting that left

glute and left low back to support your

entire body weight here just keep on

holding keep the back tight keep the

chest High slowly come back to the

center arms across your chest shoulders

pulled back and we'll go 10 forward

hinges

here all of that tension right here

every time this is staying very locked

in back is extended low back is tight

the movement is right there right at

that left glute left

hamstring shoulders stay back

perfect after 10 of these let the arms

drop lift your chest up pull back into

extension go ahead and stand all the way

up we're going to go real wide legs wide

as you can go even wider Peter even

wider BR there you go knees bent back

braced arm straight back behind you

right into that first founder position

chest up a little higher push the knees

back a little further keep your head up

ran extend your spine sit back on the

heels the butt muscles are really

supporting your entire body here slowly

bring the arms straight out in front of

your chest and you're going to press the

arms forward as far as possible while

you push the hips back behind you take a

deep breath in challenge yourself your

10 to 15 seconds as hard as you can lift

the arms up a little higher your low

back should just be trembling by this

point keep on holding it take a big deep

breath in as you exhale arms across your

chest shoulders pulled back we're going

to go 10 slow good mornings pressing the

chest down to stretch a little harder

pulling up with the butt muscles just

like in that hinge on the the lunge

you're using the butt muscles and

hamstrings to support the entire upper

body as it comes up shoulders back chest

High just keep on pushing into

it after 10 of these push the arm

straight back behind you chest goes even

lower press the knees back just a little

bit bring the arms all the way up

without the chest coming up at all lift

up as tight as you can take a deep

breath in

as you exhale stretch all the way down

pull the hips back walk your hands

forward a few inches if you'd like to

pull the hips back the whole objective

here weight has to be on the heels

you're pulling your hips back with the

knees slightly bent want you to keep

your right arm down bring that left arm

all the way up in

rotation you're going to rotate 10 full

times here bringing that left arm all

the way back down again you can kind of

do that little bend that Brian's doing

or you can do the whole arm movement

like Peter is no matter what make sure

that torso is rotating not just the

shoulder so it's not this it's all the

way open from the hips as you pull back

you're going to feel that stretch really

go high up into that right adductor that

right inner leg keep getting in there

that's a big muscle for you

guys after 10 of those you're going to

switch Sid that left arm is going to

stay down right arm comes up for 10

rotation same thing hips pull back chest

High just rotate as much as you

can real

good after 10 of those knees bent just a

little bit more hands back to The Shins

chest up Arch the back as tight as you

can the low back's not done yet you got

to work a little bit harder about two

more minutes here push the arm straight

back behind you chest up nice and high

extend the spine bring the arms across

your chest we're going to go 10 more

good mornings here again really get into

those butt muscles and low back don't

let your low back bend at all if it

bends you're screwing up the exercise

straight up and down whole upper body is

moving as one

unit after you've done 10 of these push

the arm straight back lift the chest up

high bring the arm straight out in front

of you you're going to press your elbows

together at 90 degrees Palms touching I

want your each finger pressing together

as hard as you can so each finger is

squeezing Palms are squeezing elbows are

touching you're going to press up as

high as possible don't let the elbows

separate if they separate it's a silly

exercise it doesn't work keep pushing up

10 to 15 times through that full range

of motion without letting the forearms

separate this is probably the hardest

thing you guys are going to do it's

really worth it though especially for

Lance really worth it take a deep breath

in keep the hips back

arm straight back behind you it's going

to help your swim stroke a lot chest

forward a little further take a deep

breath in slowly bring the arms up as

high as you can take a few seconds

bringing them up get that tension right

back into that spine take a deep breath

as you exhale press the elbows together

once more we're going to go one more set

of these 10 lifts press the forearms

together 10 lifts right here don't let

the forearms separate keep the fingers

together keep going if this is too hard

to do the repetition just up and squeeze

arm straight back behind you take a deep

breath as you exhale stand all the way

up last thing we're doing is just one

lunge stretch on each leg right leg

right leg forward left leg back you got

it one more minute that's all we're

doing right leg forward left leg back

shoulders back bring both arms straight

up over your head pull back into

extension and just open up that left

side so your side bending towards the

right hold that big deep breath just

open up that whole left side here this

whole area is lengthening come back to

the center and switch leg

legs left leg forward right leg back

shoulders back chest open both arms go

straight up in the air pull back into

extension side stretch reach those arms

up open up that whole right side from

the heel all the way up to the fingers

take a deep breath in let your arms drop

go ahead stand all the way

up shake it off a little bit do that

every day no back pain

ever