New 12 Minutes of Foundation Training w/ Dr. Eric Goodman transcript

all right everybody this is your workout to end chronic pain jesse start the timer you ready to go peter all right let's go right leg forward left leg back into a tall lunge position both knees are bent a little bit the hips are strong and agile lift the chest pull the chin up and back big deep breath as you take the arms up all the way to head height bring them up a little higher peter don't go behind the head go above the head like you're reaching think of the back of the rib cage getting big and broad don't drop down and now watch these guys as they begin pulsing their back ankle up and down slowly like a piston same tension down same tension up try to time that with the next five breaths inhale up exhale down start to pay attention i know that was a quick beginning but that front foot is powerful onto the ground the toes are making a big foot not a tight foot spread the toes apart make the foot strong feel that go up the leg into the posterior edges of the hip the hip the glute muscle the hamstring all the way into the abdomen if you're doing it correctly and lifting the chest and skull all right guys let's lift the arms a little bit higher we're going to take this back hip and twist it towards the front leg just a little bit take five more deep breaths in this position with the back leg pulling towards the front leg breathing as big as you can as big as you can get into the back and front of the rib cage if you have the ribs in the right position you naturally expand with the inhalation through the nose that front foot is powerful the back leg is long the rib cage is big and the hands are held together with some force all right let's bring the arms down shake it off take a deep breath left foot forward right foot back one thing i want you to notice the back foot is not turned out the heel is turned out if anything not the toes and the hip is driven in the same direction as the front leg lift your chest high both knees are bent just a little bit but the hips are tall and agile with a big inhalation into the nose lift the arms up above the head not behind the neck up above the head that allows a long latissimus muscle a wide back of the rib cage and a powerful serratus muscle breathe into the back of the shoulder blades as you squeeze the hands together and again we're going to time with the inhalation a powerful movement of the back heel down and up down and up same speed same tone you're not pressing the calf up and then releasing you're pulling up and pulling down pulling up pulling down the better you pull the better you feel with the hands pressing together on this next inhalation we're going to statically hold tall as tall as you can get and we'll drive the back hip toward the front inner thigh so there's a rotation a spirally twist at the back femur toward the front leg the front foot is powerful the back leg is long as if the hip flexor the psoas muscle all these abdominal muscles are releasing into the back heel pulling toward the ground but not getting there giant back of the rib cage front of the chest breath lift yourself up let the arms come down shake it off a little bit we're going to go into our first wide stance with subtle internal rotation from the hip joint down to the feet like you're standing inside of a tight 90 degree angle box chin back chest up the hip joints are going to chop back behind us as the arms come forward into a powerful founder an isometric hip hinge you're feeling this at the lower back at the hips at the hamstrings don't squat into it pull the hips into it make the broadest biggest region you can between the shoulder blades and then pull the chest into that upper expansive region the back of the neck is not tight smelling your way forward it's long lifting the weight of the skull into the front neck muscles powerful front neck muscles the stronger you inhale through the nose you use these strong muscles more you use the serratus muscles more you use the abdominal muscles more to pull and drag air into the lungs push your weight into the heels pull your hips behind you one more inch until you start to feel a real tension at the hamstrings and fight that tension by lifting the torso protecting the lower back you're going to be here for about 30 more seconds you can do it lift the weight of the head press the feet into the ground try to gather the ground from the edges of the feet like you're pulling the earth together if you're wearing shoes like peter is spread your toes into the shoes try to push the boundary of the shoe out of the way with your toes lift the toes like i'm lifting my fingers in my hands i know it's getting tight pinch down at the armpits boom get those lats involved one more giant deep breath huge deep breath press the heels into the ground feel the hamstrings leverage you back up to standing shake it off but keep your position or don't shake it off and then go back to your position that works too we're going to allow the feet to turn out just a little bit for the next one we're going to do the same hip chop but we're going to allow the hands to come much lower and we're going to have a bit more knee bend you guys ready chin back chest up strong chest as you inhale through the nose chop the hips back hands forward into that sphere of tension like you're holding a giant heavy coconut with every part of the hand fingers and wrist pull the hips back a little tighter pull the hips back pull the hips back and push the knees out of the way push push push you're going to allow one hand to isometrically stay very strong down here as the other hand lifts up in front of you in what's called supination like you're handing a bowl of soup to somebody a little taller than you in front of you bring those arms down hips back push the heels into the ground spread the toes lift the back of the skull other arm bring that arm down big back of the rib cage breath pull the hips back a little tighter lift the hips one inch to load the hamstrings a little harder one more round with both arms supinate that's the name of the game from the lats through the shoulder through the wrist supinate the wrist upward lift the chin don't pinch the shoulder as you do it lengthen the lat as you do it keep your hips back i know you're tired but it's just so good for you you got to keep going keep the weight back you'll see jesse has his hands to the shins peter has the hands to the shins that means they're ready to get the hell out of this position the back of the body is going to drag the entire torso up take a big deep breath one more focus on the exhale one more so the only change we're going to make is a subtle internal rotation at the hips from this position the toes are going to immediately spread the best way to build an arch is to pull the toes away from center and then keep it there as you hinge the hips back so pull the toes away from center strong hips strong spine strong neck pull the hips and hands away from center keep the toes spread and lifted to the best of your ability keep the perimeter of the foot other than the toes forcing its way into the ground try to use your heels and your foot as a vector of either outward pressure or inward pressure meet that with a lift of the skull not a lift of the nose a lift of the skull meet that with a pinch at the lats at the armpits and breathe into the tension you've just created begin reaching the hips and the hands away from each other it's going to get tight for the next little bit pull the hips as hard as you can push the hands as hard as you can little harder pull the hips push the hands we're going to use our right hip to pull just a little deeper just a little deeper away from that left leg we're going to pull hard stretching the adductor stretching the groin pull back to center let's go ahead and switch pull deeper into that left hip pull pull pull pull find that right adductor pull pull pull pull don't snap anything when i say pull i mean pull with some responsibility and liability but pull really hard draw the hips back keep the spine aligned use that adductor to pull you back to center hips and hands away from each other spread the toes find the hamstring tension find that lift and length at the back of the skull use the inhalation through the nose to lift your entire torso from the heels to the head and then exhale shake it off roll the shoulders left leg forward right leg back chin back chest up i forgot how hard this is peter hasn't aged a bit it's unreal i think he's wearing the same clothes i don't know how he did it 11 years later he looks the exact same chin back chest up arms go straight ahead of you like you're taking aim take aim ahead of you keep the chest expanded keep the neck strong a cylinder that's lifting the weight of the skull off your neck the back leg is like a rudder aim the rudder toward the front leg just a little bit more the arms are going to lift up as they lift up try to tighten underneath the shoulders not above the shoulders this is not a trapezius exercise this is a lat exercise lever the arm up with the lat lengthen the neck lift the hips a little higher until they start to close together like a pair of scissors feel the front leg and back leg angling at each other intensely one more deep breath let the arms down let's go ahead and switch legs you got it guys keep going keep going if it was easy anybody could do it it's going to take you a minute to get through it keep going keep trying you'll get through it chin back chest up take aim breathe big this is the biomechanics lesson of this pose as the arms lift up don't use the deltoids don't use the traps leverage the arms up from below support from below feel that tensioning in at the shoulder joint and breathe kind of expansively against it through the nose and as you exhale try to spread your toes through the nose and then put that force expansively through the toes as you exhale shake your shoulders out step out of that feet wide chest broad as if you're standing inside of a box the hips are going to pull your body back away from your limbs the limbs are going to counterbalance reaching forward as if you're holding a heavy coconut in the hands that you can barely get your fingertips around inhale through the nose lengthen the neck widen the ribs front back sides top and bottom spread the toes use that spread of the toes to lift your whole torso up to standing shake your shoulders out turn your head a little bit this works well once but this works great if you keep doing it the more you do the better you feel use this every day you're not going to have much pain in your life feel well kept looking at the clock for help good job guys good job good job