Anyone familiar with this guy and system. The main exercise in this system is called "The Founder". Its sort of a souped up hip hinge. Here's some videos on it.
The Founder:
https://www.youtube.com/watch?v=U-K7jtcJ0Dc
Common mistakes with The Founder exercise:
https://www.youtube.com/watch?v=bhbibKmW4gg
Demonstration of exercises with Dr. Mercola:
https://www.youtube.com/watch?v=HKH_JVlTGDQ
I like the message, and the detail. Never heard of it before. Much of the point is the reason why I have promoted overhead squatting here for years. After teaching clients the difference between spinal, hip, and pelvic movement, i find that by far most people do not have the self awareness to be able to perform this to the detail he wants. With an overhead squat, you have no choice but to use good form, and the tension on the lower back that he talks about is unbelievable (because the internal rotators antagonize the hip rotators at the bottom).
I only have two issues, and one probably isn't really an issue:
1. He stresses the lengthening of the internal rotators, which is awesome, but many people have a problem here not just because of chronic shortening of these muscles, but because they are by far more powerful than their antagonists. He mentions that this exercise strengthens, and it will for some people, but only for a short time. Some people (many) may need a greater intervention.
2. I'd like to see something for the hip flexors. But maybe that's elsewhere in his program since this is just one exercise.
This is the identicle form that I use for Good Mornings. The guy definitely knows his anatomy, and this is better than the vast majority of crap out there that has a similar polish to it.
IIRC he has a hip flexor stretch on one of his youtube videos, in my average joe opinion it looks like a spin on a traditional hip flexor stretch
I've been doing the free, advanced 12 minute routine he has on his website every day for a couple months and it's helped a great deal.
Most of his stuff does seem like a spin on traditional stretches and what not, and they are a spin - a better spin IMHO.
He emphasizes more of a flexing of the stretched muscle before, during and after the stretch in a way that seems to get deeper into the area being worked.
I have the DVD and will list the 12 exercises he emphasizes when i have time... even with the DVD i've been sticking to the 12 minute routine he has posted for free on his website as that focuses on the lower back.
Badmonkey - I've been doing the free, advanced 12 minute routine he has on his website every day for a couple months and it's helped a great deal.
Most of his stuff does seem like a spin on traditional stretches and what not, and they are a spin - a better spin IMHO.
He emphasizes more of a flexing of the stretched muscle before, during and after the stretch in a way that seems to get deeper into the area being worked.
I have the DVD and will list the 12 exercises he emphasizes when i have time... even with the DVD i've been sticking to the 12 minute routine he has posted for free on his website as that focuses on the lower back.
sweet, thanks Badmonkey!
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ttt
Sorry folks... been at work all weekend - i'll put up those exercises in a day or two.
I just started doing some of this...have been doing this 3 days a week plus the 4 minute one posted earlier on the other days. Too soon to tell if there are results.
Don't have speakers on my computer at work, so cannot hear the cues.
I use the Peaceful Warrior Workout as a daily foundation. Been doing it for over 20 years. Takes only about 4-5 minutes in it's shortest version. My version takes about 7 minutes. There is actually a lot to it and the PDF I linked does not go into any detail.
TAKU
P.S. For tons more detail you can get it as a program, or buy the DVD
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