Begin Phase 3, Day 1 today by learning one of the most important human motions in Lesson 1: the Hip Hinge.
Keep in mind the Anchor Triad as you are performing this exercise. You are now performing a simple movement while maintaining the connection to your front and back core anchors. The following exercises will build off of the Hip Hinge.
First, spend 5 minutes warming up with the Bridge and progressions (as appropriate). Then, spend a few minutes meditating on your Anchor Triad while practicing the Hip Hinge. Once you feel you’ve got it, do repetitions. You should feel your glutes and abdominals working.
**Note** All the exercises in Phase 3 are performed at full speed and through the full range of motion. I encourage you to perform them in slow motion, and only through a small range of motion. The idea is not how far you can go, or how fast you go. The goal is to FEEL YOUR CORE performing these motions. To stay connected to your Anchors throughout the motions. The quality of motion is exponentially more important than the quantity or speed. I cannot emphasis this enough.
You’ve got this!
Dr. Ryan Peebles DPT
Stay Inspired. Strive for Balance
- Phase 3: Learn Functional Movements
- Hip Hinge
- Dead Lift
- Core Squat
- Core Push-up