Original 12 Minute Foundation Training Workout by Dr. Eric Goodman
Summary
TLDRThis 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
- ποΈ This workout focuses on improving back health and posture.
- π―ββοΈ Begin with a wide stance and slightly bent knees, keeping the back braced and shoulders open.
- πͺ Engage the lower spine by reaching arms forward and pushing hips back, feeling tension in the lower back.
- πββοΈ Perform 15 'good mornings' with a braced back, focusing on the hamstrings and butt muscles.
- π₯ Hold an extended arm position to intensely engage the lower back muscles.
- πββοΈ Stretch by pushing the hips back and pressing through the heels, targeting the hamstrings.
- 𦡠Alternate lunges with arm stretches to engage hip flexors and improve flexibility.
- π Perform rotational stretches to engage the torso and improve mobility in the adductors and spine.
- π¦ΈββοΈ Emphasize upper back extension and bracing throughout the exercises.
- πββοΈ 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
ποΈββοΈ 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.
π§ββοΈ 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.
π€ΈββοΈ 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.
Mindmap
Keywords
π‘Foundation workout
π‘Hamstrings
π‘Braced back
π‘Knees bent
π‘Shoulder extension
π‘Chest press
π‘Hip flexor stretch
π‘Good mornings
π‘Rotation
π‘Side bend
π‘Extension
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
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