Person/Andrew Huberman/Book/26/Protocols/YouTube/11/07/Original 12 Minutes of Foundation Training

• Original 12 Minutes of Foundation Training with Dr. Eric Goodman - YouTube

  • Speaker: Eric Goodman
  • Channel: Foundation Training · 11:59
  • Linked from the Mobility & Flexibility additional resources of Person/Andrew Huberman/Book/26/Protocols Chapter Two, as "Foundation Training with Dr. Eric Goodman."

  • About

    • A 12-minute bodyweight routine of Foundation Training poses, developed by Eric Goodman.
    • The poses engage and integrate the posterior chain muscles, increase hip range of motion, and decompress the spine.
    • The founder pose in Person/Andrew Huberman/Book/26/Protocols/YouTube/26/09/Mobility and Flexibility comes from this system.

  • Video

    • • 00:00 Exercise/Body/Flexibility/Founder Pose

        • Wide stance, knees behind the ankles, arms reaching forward and up. Then 15 good mornings with the arms crossed, a 15-second hold, and a hamstring stretch with the hips pulled back.

      • 01:08 Exercise/Body/Flexibility/Founder Pose with hands on shins

        • Hands on the shins with the back arched, then arms pushed back and raised for upper back extension, held for about 15 seconds.

      • 02:37 Exercise/Body/Flexibility/Hip-Flexor Stretch

        • Right leg forward. Arms overhead, pull back and side-bend toward the front leg, then press up and down on the back toes about 10 times.

      • 03:31 Exercise/Body/Flexibility/Woodpecker

        • Still right leg forward: hinge with the arms reaching forward and up, rotate toward the front leg, then 10 hinges with the arms crossed.

      • 05:13 Exercise/Body/Flexibility/Hip-Flexor Stretch

        • The same lunge stretch with the left leg forward and fingers interlocked overhead. The slower the ankle presses, the more the tissue changes.

      • 06:07 Exercise/Body/Flexibility/Woodpecker

        • Left side: reach, rotate, and 10 hinges.

      • 07:20 Exercise/Body/Flexibility/Founder Pose in a wide stance

        • A very wide founder held 10 to 15 seconds, then 10 slow good mornings. In the stretch that follows, each arm rotates up 10 times from the hips, reaching into the inner thigh.

      • 09:28 Exercise/Body/Flexibility/Founder Pose with hands on shins

        • Back to the shins for 10 more good mornings with the lower back held still.

      • 10:00 Exercise/Body/Flexibility/Elbow-Squeeze Arm Raise

        • Forearms pressed together at 90 degrees, raised 10 to 15 times without the elbows separating, for two sets.

      • 11:00 Exercise/Body/Flexibility/Hip-Flexor Stretch

        • One last lunge stretch with a side bend on each leg.