“quality contraction”, not an exhausting or fatiguing feeling. Really feel the muscle that is getting
you there and focus on that contracting. Don’t just try and get to some arbitrary position. Repeat
each one for 3-5 reps total, both sides.
A1 prone TVA draw-ins
***Start by making sure low back is flat on the ground, knees bent, feet flat on the floor. Exhale
aggressively and pull the bellybutton in towards the floor as far as you can. Hold position for 5
seconds.
B1 ”reach” draw-ins
***Legs straight and on the ground, arms straight overhead. Feel like you are reaching your
heels and hands as far apart as possible to opposite walls. Once they are reached as far as you
can go, exhale aggressively, and feel everything around your midsection pull in tight. (Not just
belly button, but obliques and abs as well, like the feeling of an imaginary weight belt pulling
your midsection in tight from all directions). Hold position for 5 seconds.
C1 hip flexed, knee extensions
****First brace the hips with your abs and keep them still. Then flex at your hip (thigh towards
chest) with your knee bent. Pull your thigh past 90 degrees. Hold upper leg/thigh still, then
extend at the knee as far as you can without thigh moving. (Have your thigh flexed far enough
that you can’t fully straighten your knee). Lightly press into your shin with your hand (2-3lbs of
pressure, just to feel a slightly stronger contraction). Hold position for 5 seconds.
D1 knee bent hip flexion
***First brace the hips with your abs and keep them still. Then bend the knee, and flex at the hip
as far as you can, aiming outside of your body. (Like you’re trying to touch your knee outside
your shoulder). Lightly press into the top of your thigh with your hand (2-3lbs of pressure, just to
feel a slightly stronger contraction). Hold position for 5 seconds.
F1 frog bridges
***First brace the hips and lower back with your abs and keep them still. Do not let your spine
move, do not let your low back extend. Put the bottom of your feet, (heels most importantly)
together and pull them as close to your body as you can. Squeeze Your glutes and abs HARD,
and drive your heels together as you raise your hips up. Hold position squeezing abs and glutes
hard for 5 seconds.
G1 kneeling oblique rotations
****Sit your butt on your heels (or hams on calves). Cross arms. Flex (crunch) the spine
slightly. Keeping your hips still rotate as far as possible, and when you’re at the end of the
range, exhale hard and try and rotate even further. Hold for 5 seconds.
