Watch the video tutorials provided below the workout. Practice each movement, with proper bracing, breathing and engagement of your core. Take your time and focus on the positioning and feel for each. Practice moving well. Be sure to use the appropriate weight, resistance and intensity so that you are fatiguing within the recommended repetitions and durations without compromising form.

2-4 Rounds

Option 1: Complete as a circuit by moving from one exercise immediately to the next with 2-5 minute rest between rounds. Massage, active stretch and correctives are done at this time, as needed.

Option 2: Spread exercises / rounds throughout the day by completing some in the morning, midday, afternoon, etc.

Foundation 1A

(1) Bird Dogs 4-8 repetitions 5-10 second holds

• Don’t rush through these. Practice feeling the engagement of your core and building tension as you perform each rep.

• Move slowly, hold end range of motion for 5-10 seconds.

(2) Floor Glute Bridge 10-15 repetitions, 8-10+ seconds for each rep, hold top range for 3-5 seconds

• Take 8-10 seconds to complete each rep by driving through your glutes, keeping ribs neutral. Hold top range of motion for 3 seconds.

• Watch for arching of lower back, trying to create more range of motion. Keep ribs from flaring.

(3) Reverse Crunch 8-15 repetitions, 8-10 seconds for each rep

• Take 8-10 seconds for each repetition, slowly lower your legs, keeping abdomen tight, lower back pressed to floor, then slowly return pulling your knees in as far as you can without lifting your lower back from the floor.

• Watch for arching of lower back, even slightly. Practice building abdominal tension.

Foundation 1B

(1) Bird Dogs 4-8 repetitions 5-10 second holds

• Don’t rush through these. Practice feeling the engagement of your core as you perform each rep.

• Move slowly, hold end range of motion for 5-10 seconds.

(2) Floor Glute Bridge 10-15 repetitions, 8-10+ seconds for each rep, hold top range for 3-5 seconds

• Take 8-10 seconds to complete each rep by driving through your glutes, keeping ribs neutral. Hold top range of motion for 3 seconds.

• Watch for arching of lower back, trying to create more range of motion. Keep ribs from flaring.

(3) Dead Bugs with Legs 1st then integrate Arms 4-8 repetitions 5-10 second holds

• Practice the Dead Bug alternating with legs first as you hold arms straight above, keeping shoulders packed.

• If you are keeping your lower back from arching and feeling tension building in your abdomen, progress to opposite arm & leg.

• Move slowly, hold end range of motion for 5-10 seconds.