Reverse Crunch with progressions

The reverse crunch has made a massive return to my programming over the last year. What I love about this movement is that we get lower abs and sacral counter nutation better than any movement I've used. But what I found is that this move is a gradual progression over four steps-

1. Back supported 90/90 breathing

2. Wall supported egg roll

3. Unsupported egg roll

4. Reverse crunch

The key is to inhale if you go backwards and exhale on the way down. Work on lowering slowly to control the transition between spinal flexion to extension. I also love to perform reverse crunch holds at the top for several breaths (see video 5) Give this a go and post thoughts below!

Quick Arm Workout

Quick arm workout tonight to illustrate a point I was discussing with my homie @engineeredathlete1967 On Instagram. Getting jacked and moving better can go together. I came up in the iron game and at heart I love my Bi and Tri workouts. I can also improve my position by adopting stances that help me to weight shift and counter posterior compression. Here is tonight's lineup-

1. Half kneeling alternating curls

2. 90-90 triceps extensions

3. Bear close grip push ups

What are some of your favorite posture hacks for exercise?

Experimenting with Squat Prep

Hitting a deeper squat is all about sacral counter nutation and subsequent hip flexion. Our goal is to start in positions that allow our body to yield and more easily change position (prone, side lying and supine) and then gradually progress to standing. If we start in standing with a squat as a warm up, we often miss the mark with reestablishing optimal joint position.

Here are three progressive moves (perform in order of videos that I've been playing around with to improve my squat:

1. Hip flexion deadbug /side bend- Hold for 8 breaths per side.

2. Standing hip flexion- Perform 8 reps per side. Inhale at the top and EXHALE at the bottom.

3. Assisted squat- Inhale down and focus on pulling knees to chest. Exhale up.

4. Before/after video- Proof is in the pudding.

Not perfect but my torso is straighter and I drop a bit further in to a squat without assistance.