Original 12 Minutes of Foundation Training with Dr. Eric Goodman transcript

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