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.

2-6 Rounds

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 and if needed.

(1) Bird Dogs 8-10 reps each side, hold for 3-5 seconds each

• Move slowly, pausing at each end point, focusing on engagement and breathing.

• Purpose: core stabilization, strength, reinforce spinal alignment and proper core recruitment. Practice.

• Watch for arching of lower back and shifting of hips.

(2) Dead Bug Progressions 8-10 repetitions, holding each 5-10 seconds

• Work on using sandbags, bands, kb’s, db’s, mb’s, sb’s, etc. Watch video below.

• Hold a small stability ball, 4-8lb medicine ball, KB’s or DB’s in both hands for added intensity. Reach both hands back as you extend 1 leg, hold for 5-10 seconds.

(3) Split Stance Adductor to T-Spine Stretch 10-30+ seconds with 3-6 T-Spine reaches.

• Take your time, move around, breathe and feel the opening.

(4) Turkish Get-Up 3-6 repetitions each side

• 30+ seconds each rep. Take your time, work and feel each phase and position.

• Hold top position for 5+ seconds, being sure arm and shoulder are stacked over a strong, braced neutral core.

• Watch for ribs flaring and low back arching when standing stacked and braced.

• The variation in the video below, places less stress on your down knee by stepping towards it with the opposite foot, to the half kneeling position.