# FROM THE VAULT• True To Form: Tues, Thurs, Sat Workout ## Метаданные - **Канал:** Foundation Training - **YouTube:** https://www.youtube.com/watch?v=VN8sPbI4j0c ## Содержание ### [0:00](https://www.youtube.com/watch?v=VN8sPbI4j0c) Segment 1 (00:00 - 05:00) Let's get right into today's workout. We'll begin with a supine decompression on your back on the floor. To get into that supine decompression position, we're going to bring the feet together. Make the balls of the big toes touch. Press them in a little bit and let the heels separate just an inch or two. We're going to roll the knees in towards each other and sort of zip the legs up. From there, take three or four big deep breaths with the thumbs at the rib cage and the pinkies at the pelvis just like those little measuring sticks. Expand the torso upwards and outwards as much as you can. Almost like the back of your rib cage is reaching towards the mat with every inhale. Make the back of the neck long. And then we'll bring the arms straight up over your chest into a sphere of tension. And we'll just reach them right behind you. As the arms reach back, we're going to bring those knees in even harder, squeezing them a bit tighter. Take three or four big deep breaths in this position. Expand the back of your body as well as you can. Try to keep a lot of length in your spine throughout this. We'll bring the arms back forward. Relax everything. And we're simply going to alternate with a prone decompression. We're going to go three rounds back and forth. Supine decompression. Prone decompression. Let's bring the knees together. And the positions are the exact same except for the arms. The legs squeeze together. This time the knees press into the ground and the toes press into the ground, but the heels are still separated by an inch or so. And the balls of the big toe are still touching. You're going to reach the arms as far forward as you can. And I want you to imagine hanging over the edge of a cliff. Really grabbing the edge of that cliff. lengthening the arms, expanding the torso as well as you can. Press the fingertips into the ground so the wrists and the elbows come off the ground. And then you're going to pull the chin as far back away from the ground as you can. As the chin pulls back, we're going to pull that upper spine off the ground as well until we can feel the abdomen and the arms contracting to support the weight of our torso. This is not an extension upwards. This is pressure on the hands and pulling the torso away from the ground with the abdomen. Take a big deep breath. Pull the chin back. Squeeze the knees and press the te the feet into the ground. And then rest. Flip right back over. Spine decompression. Part of the workout is just back and forth, back and forth. Squeeze the knees together. Press the feet together with a little bit of separation at the heels. And let's go right into a dorsal flexion of the ankles. I want you to feel your shin muscles start to burn after a few of these. Make sure those knees are squeezing together. Elongate the torso with a few decompression breaths and pay very close attention to the length at the back of the neck and the expansion of the upper back against the ground. Bring the arms up. Sphere of tension. When you're doing a sphere of tension, I shouldn't be able to pull your hands apart very easily. It's not an allout effort, but there's a lot going on there. Bring the arms back a little further. Pull the elbows towards each other just a little bit. Squeeze the knees. Take three or four big deep breaths. Expand the back of the rib cage. Feel the back ribs reaching for the mat as you inhale in. Bring the arms forward just a little bit more. And then take a couple more deep breaths there. Feel if you can find a position where you can expand your ribs as well as possible with the arms in front of you. Bring the arms back down. Once again, flip right over for a prone decompression. We'll spend about 30 or 40 seconds in this prone decompression. Squeeze the knees together. Press the toes into the ground. Rotate the legs in towards each other like you're zipping the legs up from the center. Reach the arms forward. It's not really about how wide or narrow the arms are. Simply follow whatever is comfortable for you and reach them as far away from you as you can. Press the fingertips into the ground. And now cliffhang. Again, like you're literally hanging off the edge of a cliff. and try to find a contraction at the abdomen just below the rib cage as you pull the rib cage inflating the back of it away from the ground. Squeeze the knees. One more breath and fully relax. One more time on your back for a spine decompression. This is the last one of these. So, feet straight out ahead of you. The knees are sort of unlocked and the ankles are dorsif flexed with the big toes touching. Make sure those shins are burning a little bit. Also, make sure that the pinky toes are pulling just as hard as the big toes. Press the fingertips into the ground and expand the back of your body. Lengthen the back of your neck. Make the neck long and cylindrically broad. Good. Bring the arms straight up over your chest. Sphere of tension. Push a little bit harder with this one. Get those elbows to push in just a little bit more. Spread the fingers. Expand the palm of the hand as well. Bring the arms back a little further. And now we're going to go three. Very forceful, very focused decompression breaths. Let's go 3 or 4 seconds inhaling. Widening the rib cage as well as we can. Hold it for a moment. 3 or 4 seconds exhaling. Making sure the rib cage stays wide. Breathing out of the belly. Tightening the abdomen. Keeping it long. ### [5:00](https://www.youtube.com/watch?v=VN8sPbI4j0c&t=300s) Segment 2 (05:00 - 10:00) 3 or 4 seconds in. All the way. Inhaling the back of the ribs. Inhaling the front of the ribs. 3 or 4 seconds out. Last prone decompression right after this. Let's go ahead and flip over. So, all I want you to think about in this last prone decompression for about 30 seconds is lung volume. I want you to inhale slowly and deeply as well as you can. Exhale as fully as you can. It's not about speed. It's about how thorough you can breathe. Squeeze the knees together. Press the toes into the ground. Reach the arms all the way out in front of you. Try for another quarter inch. little bit longer than the last one. Pull the chin back. Make the back of the neck long. And then look up just a little bit from that position. Pull the chin back a little tighter. All we're doing here is two deep breaths. We're going to breathe in as deeply as we can slowly. Take five or six seconds. Breathing all the way in here. Really widen. Get those low loes of the lungs to inflate. Take five or six seconds. Slowly just letting all of their all of that air out. One more breath in all the way. Inflate. Lift the chin back a little f little further. Press the hands down a little bit harder. And after this next exhalation, just relax. Collapse a little bit. Let everything go. Got a few more exercises to get through, but they're going to be standing. So, when you're ready, go ahead and stand up. We're going to get ourselves right into a nice wide leg founder. So, your legs should be about the width of a mat or even a little bit further. The most important piece of a founder is that the outside of the feet is made parallel, not the inside. Chin back, chest up, and we're going to go right into our most basic position, the measuring stick hands. Thumbs at the rib cage, pinkies at the pelvis. Making a little shaka sign. Lift as high as you can. Pull the chest up. Make sure the feet are pressing into the ground pretty hard, spreading out as they press in. We're gonna hinge the hips back and we're going to bring the arms into that second position where the elbows are pulling back, leveraging the chest open. You're not squeezing your shoulder blades together. You're widening the shoulders, widening the rib cage. And let's counterbalance. Taking the hands forward and the hips back. We're going to include another exercise, the integrated hinge right here by simply going back and forth with that counterbalance about five or 10 times. All right, you can do five slow ones or 10 quick ones. I don't really care. Whatever works best for you. Hips back, hips forward. What I want you to pay a lot of attention to is the counterbalance mechanism at play. As the hips pull back, the arms must reach forward to maintain center of gravity in your body. Keep your knees bent, but don't bend them too far. It's not a squat. This is posterior chain stretch, posterior chain contraction. Let the arms drop and go ahead and stand up. I want you to step forward with your right foot forward and your left leg back. We're going to get into a woodpecker rotation exercise. This is a very strong glute contraction exercise. So, that's what we're looking for here on the front leg. Decompression breathing. Two or three deep breaths. The feet are facing the same direction, kind of in the same line, facing forward. Right now, she's about 50/50. back leg, front leg weight distribution. But as she pulls into a woodpecker, it almost all goes forward into that right leg, specifically at the right heel, chin back, chest up. Once that posterior chain on the right side, the glute, the hamstring is all working, we're going to take the arms forward into a sphere of tension about chest level. The woodpecker rotation happens at the pelvis. The spine follows. We're going to rotate out to the right just a little bit by opening the hips to the right and then coming back. Opening then coming back. We'll do three or four more. Open to the right. Feel the glute contract to get you back. Load the muscle. Contract the muscle. Load. Contract. It's really that simple. Let the arms come back. Take a big deep breath. And let's go ahead and stand up and switch legs. Left leg forward, right foot back. Big deep breath. Before you do a woodpecker rotation, well, you got to do a woodpecker well. So, make sure you do the first video, too. Chest up. Stand tall. Bring the legs together just a little bit. Good. Right there. All right. So, once you're decompressed, we're going to hinge. We're going to take that left hip back. The chest comes up and forward. We're going to go right into that second position. To get into the woodpecker rotation, we have to add a little counterbalance. So, the arms come forward and the hips pull back. Everything else is very simple. We open the hips to the left. The torso follows. We use the butt muscle by pressing the left heel into the ground to come back to center. Again, stretch the muscle. Contract the muscle to come back. Stretch the muscle on the rotation. One more stretch and come back. ### [10:00](https://www.youtube.com/watch?v=VN8sPbI4j0c&t=600s) Segment 3 (10:00 - 15:00) Bring the arms back. Take a nice strong deep breath in that pose. And then come on up. Two more rounds of that very same thing. Starting with the wide founder and then the integrated hinges. Go a little bit wider on this one. Maybe 6 in further. We're going to keep progressively getting a little bit wider and a little bit stronger on this stance. The outsides of the feet are made parallel. Going right into those measuring sticks. You should start feeling pretty strong about now. You're going to hinge the hips back and go right into that second position where the elbows are bent and the chest is expanded. Big deep breath there. As you exhale, bring the arms forward and the hips back. And let's hold this for about 5 seconds. Hold that wide founder. Support the lower back. That lower back support is what keeps the hips working well. So when we now go into those integrated hinges, I want you to think, my spine is not moving at all. My hips are doing all the work in this hip hinge. As you pull back, you should feel your hamstrings get tighter and tighter. And as you pull forward, those are the muscles contracting to lift you up. Stretch the hamstrings. Contract the hamstrings. Stretch the hamstrings. Contract. If you want to add a little bit of an anchor to this, all you have to do is squeeze the bottom of the floor between your feet, trying to wrinkle legs. Don't let your knees cave in, though. Let your arms drop. Go ahead and stand up. Shake it off for a moment. We're going to go woodpecker rotation. Starting on the right leg. So, right leg forward, left leg back. This time, instead of doing a consistent rotation, let's do a static rotation. So, we're going to get into a really strong woodpecker position. Thumbs at the ribs, pinkies at the pelvis. Big decompression. And then we're going to hinge over that front leg. Loading the posterior chain on the front leg. Almost like a one-legged founder. The arms open. And then we'll go right into that long counterbalanced position. Really asking a lot of our front leg of the posterior chain on that side. Make sure the ball of the big toe on the front leg is really pressing into the ground to support the knee. And then we're going to open the pelvis to the right and reach just a little bit further and then a little further. ahead of us like she's trying to grab my arm right here. This should put a lot of focal pressure onto your right butt muscle. And I want you to feel that and absorb that and notice that for about five more seconds. Reach a little further. Three more seconds. Little further. One more second. Okay, you can come back from there. Now, let your arms drop. Shake it off. And we'll go ahead and switch legs. Left leg forward, right leg back. Nice strong stance. Remember, the exercise starts with a nice 50/50 weight distribution. And then as we decompress and then hinge over the front leg, the vast majority of our weight goes into that front heel and the posterior chain of the front leg. Big decompression breath right into the second position. Arms forward. Nice strong sphere of tension. Again, I shouldn't be able to pull your arms apart very easily here. Reach forward a little further and let's open that hip to the left. And a little further and hold right there. You should be a little shaky, a little trembly here. A lot of focal pressure on that left butt muscle. Make sure the ball of the left big toe is pressing into the ground to support and stabilize the knee. And then just hold this for about five more seconds. Four, 3, two, one. Back to the center. Arms relaxed. We got one more round to go. Wide leg founder. Again, even a little bit wider than the last one. This should challenge you a bit more. Let's spread the toes first. Lift the toes and spread them as wide as you can and then plant them back down onto the ground. Right before we even start, let's apply that little inward anchor. The ball of the big toe on the right leg is pulling towards the left heel. The ball of the big toe on the left leg is pulling towards the right heel. Squeeze in. Stand tall. And let's hinge the hips back after a decompression breath. Pull the chin back. Keep the chest tall throughout this exercise. Let's go right into a counterbalance. Arms forward, hips back. Right away, I want you focusing on breathing into the back of the rib cage, making neck a little bit longer, reaching the hands away by pulling the hips back. And we're going to go five slow, deliberate hinges. One, pull the hips back a little deeper. Right back to center. Two. Keep that anchor happening. Keep the groin muscles squeezing, lifting the arches as the hips pull back. Keep going. Nice steady movement. Simple counterbalance. Eccentrically load the posterior chain. Concentrically contract the posterior chain. Eccentric going from a short to a long position. Concentric from a long to a short position. Both muscle contractions matter. It's very important to train muscles to go from short to long. Relax everything. Stand up. One more round of woodpecker rotations. Right leg forward, left leg back. Stand tall in a lunge decompression. Lift up. Get really big. Take up as much space as you can in your own body here. Press the feet into the ground. Make sure they're facing straight forward. Open up into ### [15:00](https://www.youtube.com/watch?v=VN8sPbI4j0c&t=900s) Segment 4 (15:00 - 16:00) that second position. Hinge forward. Loading the posterior chain on that right leg. And as soon as you're there, take the arms forward. Let's check in. Is your foot rolling out to the side? If it is, push it down. Push the ball of the big toe down. Stabilize the knee and hip. Rotate out to the right. We're going to go five easy rotations. Open to the right. Close to the center. A couple more. Open right. Close center. On this last one, let's hold. Reach out to my hand a little further. Five. Four. 3. Two. One. Arms back. Chest up. Relax a little bit. Last one. Left foot forward. Right foot back. Pull the chin back. Lift the chest up. And let's get as tall as we can in a powerful lunge decompression here. Press the feet into the ground. Make sure that back ankle is lifted just a little bit. Big decompression breath. If you're tired, get centered here for just a second. Open your shoulders. Hinge forward. Allowing that left posterior chain to absorb the weight of the torso as it tries to fall forward. But stop it. Lift it. Pull the chin back. Take the arms forward into a counterbalance. And again, check in here. Press the ball of the big toe of that left foot into the ground. Make sure the knee is stabilized at the center, not turning out. Let's rotate out to the left and then back to the center. Out to the left, back to the center. A few more of those. Two more. And on this last one. So, back. Last one here. We're going to hold. And as you hold, you're going to reach a little further by pulling that left hip a little bit further back. Like you're trying to reach my hand right here. Pull the chin back. Inflate the back of your body. Get really annoyed that I still have you in here. Let your arms drop. Come back to the center. and just enjoy the rest of your day. I hope you feel really well. Keep practicing. --- *Источник: https://ekstraktznaniy.ru/video/41906*