Demonstrations

Here you will find a growing library of visual aids to refer to when training on your own. Series 5: Wind Down and Stretch is currently being added below. All of these videos reside on the LBFW YouTube Channel [view all].

Quick Links

Series 1: Hollow Body
Series 2: Hip Hinge
Series 3: Squat Variations
Series 4: Shoulder and Arm Strength
Series 5: Wind Down and Stretch

Series 1: Hollow Body

Following are videos of floor exercises to help develop strength and stability through the midline.

1.1.  Hollow Body Hold [view]. The first video shows variations on the Hollow Body Hold. Arms overhead with legs extended is the most challenging. Arms alongside torso with legs bent with shins parallel to the floor is less challenging.  
Notes: Shoulder blades are elevated away from the floor, abdominal muscles are contracted, gluteus muscles are contracted, sternum is reaching upward, legs are together, toes actively reaching away from fingertips.

1.2.  Hollow Rock [view]. Begin with hollow body hold and initiate rocking from abdominals. Avoid creating momentum by closing the angle formed at the hips between torso and legs.
Note: This movement can be adjusted for difficulty the same way the Hollow Body Hold is done.

1.3.  Forearm Plank [view]. The plank position refers to the torso being in line with straight legs.  Abdominal muscles are engaged, elbows are under shoulders and forearms are parallel to each other.  Neck remains in a neutral position, i.e., in line with spine.

1.4.  Side Plank [view]. In the side plank the elbow is also directly under the shoulder. The hips are reaching upward in an effort to keep the spine in a straight line from tailbone to top of the head.

1.5. Push Up Progression [view]. This video demonstrates push up variations beginning with the most mature push up (toes), followed by switch push ups (toes to knees), knee push ups, elevated push-ups, and wall push-ups.  
Notes: Notice the initial set-up where arms are extended and externally rotated in the shoulder socket to ensure that shoulders remain in the optimal position. Hands are in line with shoulders and elbows remain roughly 45 degrees from the torso during the movement. Abdominal muscles are contracted to maintain a plank position throughout.
Think: Belly button is the last thing to touch the floor on the descent and the first thing to leave the floor on the ascent.

1.6. Sit Up Progression [view]. This video starts with a basic sit up: arms extended over head. The exercise is made more difficult by crossing arms over chest, and further by adding a dumbbell overhead.  
Note: An AbMat (rounded wedge-shaped mat) can be simulated with a blanket or towel and placed above the tailbone to ensure that the entire spine is articulated and that all abdominal muscles are working to execute the movement. At the top of the sit up, chest is up and back extended

Series 2: Hip Hinge

Following are videos of standing exercises to help develop strength in your posterior chain (the muscles of the back body). 

2.1. Hip Hinge [view]. This video demonstrates the basic movement underlying the 5 that follow in this series. Feet are planted under the hips with bodyweight centered over the mid-foot. Knees bend slightly and hips move backward as straight torso tips (or "hinges") forward, with arms extending in the opposite direction as the tailbone, neck in line with spine. The core is braced (full of breath, ribcage locked down, abdominals knitted together) throughout the movement. 
Feel: Activation in the back, upper portion of the legs (hamstrings) as the torso reaches horizontal position.

2.2. Deadlift [view]. This movement builds on the hip hinge incorporating additional weight. The arms reach straight down and are like ropes as the weight is pulled upward as close to the body as possible, with the center of mass is over mid-foot to heels. The core remains braced and back remains straight. Knees bend at the point before back would want to round, which is generally as hands pass the knees.

2.3. Single Leg Deadlift [view]. This is a challenging movement in terms of balance and muscular coordination. The goal is to maintain balance in the mid-foot of a single leg keeping the core braced, while hinging at the hips with the other leg reaching back in line with the spine.  
Note: Focus on keeping the hips square (as in, parallel to the floor) in horizontal extension. 
Feel: Activation in the hamstring and inner thigh (adductor) of the standing leg.
Scale up: A weight can be added to the hand that is on the same side as the standing leg to increase difficulty.

2.4. Kettle Bell Swing [view]. This exercise incorporates dynamic movement of the legs and arms. In order to perform this exercise safely it is important to maintain a straight back and braced core, as in the prior movements. Arms are like ropes, center of mass is over mid-foot.
Note: At the top of the movement, legs and torso are fully extended and gluteus muscles are engaged.

2.5. Floor to Overhead [view]. This video shows an overhead component added to a deadlift. The dumbbell is kept close to the body throughout the exercise, head comes through the window created by the arms (inner elbows along side the ears) at the top.  
Note: In between multiple repetitions, the dumbbell does not need to touch the floor, it can simply reach mid-shin before initiating the next repetition.

2.6. Bent Over Row [view]. Like prior exercises, hinge only as far as possible without rounding the back. Core remains braced, but breathe in before each repetition.  
Note: It is important that the dumbbells are pulled into the chest using the back and shoulders with the back angle remaining the same throughout -- i.e., the back does not drop to meet the dumbbells.
Think: Squeeze shoulder blades together.
Feel: Activation in the upper back and shoulder muscles.

Series 3: Squat Variations

Following are videos of standing exercises which help develop strength in the lower body, and help keep your body healthy and able to sit, stand, climb and ambulate with ease. 

3.1. Air Squat [view]. This video demonstrates the basic squat. Feet are approximately shoulder-width distance apart, toes turned outward about 45 degrees. The hips are below the knees in the bottom position, the torso is fully upright in the top position. Throughout the movement, knees track outward over the toes, core is braced, chest is held upright, weight is centered over the mid-foot, and heels remain grounded.  
Scale up: Holding a weight such as a dumbbell at the chest makes this movement more challenging, as shown in this video: Goblet Squat [view].

3.2. Press Out Squat  [view]. This is a useful variation for those who have difficulty keeping the chest and upper back in an upright position when squatting. Here, a light weight is added and the action of pressing the weight out away from the body on the descent and back in towards to body on the ascent provides a counterweight making it necessary to maintain an upright torso throughout the movement.  

3.3. Overhead Squat [view]. This squat variation is the most challenging because it requires a higher degree of mobility in the shoulders, hips and ankles. The overhead squat can be practiced with a dowel centered overhead in line with the middle of the foot. Arms are actively pressing upward with shoulder blades flat along the back.
Note: In training this movement, descend only to the point where heels can remain grounded.  A wider grip is helpful for tighter shoulders.

3.4. Step Ups [view]. This video demonstrates a unilateral variation (in which each leg is working independently). Be sure to stand up completely at the top of the box. 
Scale up: To make this more challenging, increase the height of the step or box, perform multiple repetitions on the same side consecutively, and/or add weight to each hand, as shown in this video: Weighted Step Ups [view].

3.5. Lateral Step Ups [view].  This version of the step up incorporates external rotation of the femur in the hip socket.  
Scale up: To make this more difficult keep the standing leg straight -- this transfers all of the work to the leg that is stepping on the box, and/or add weight, as shown in the other squat variations.

3.6. Reverse Lunges [view]. In this exercise the majority of the bodyweight remains on the front foot, as the other foot reaches backward. The knee touches the floor gently and the torso remains upright.  
Scale up: As with step ups, to make this movement more challenging, perform multiple repetitions on the same side consecutively and/or add weight, as shown in this video: Goblet Lunges [view].

Series 4: Shoulder and Arm Strength

Following are videos of exercises using dumbbells which help develop strength in the shoulders and arms. Overhead shoulder stability is important for shoulder joint health, and strength in the upper body will help you to move things around -- groceries, bags, kids -- without strain. 

4.1. Shoulder Press [view]. The objective is to move the weight in a straight line from shoulders to overhead with arms locked out at the top. Feet are approximately hip-width distance apart, knees are straight, rib-cage is locked down and core is tight. Weight is stacked from mid-foot through ankles, knees, hips, shoulders, elbows and wrists. Be sure not to arch (or hyperextend) the back.

4.2. Push Press [view]. This movement builds on the shoulder press adding a dynamic 'dip' movement of the legs. It is important to keep the torso upright during the dip -- as though the back is against a wall. In other words, there should be no hinge at the hips.  The same movement is happening in the shoulders as with the shoulder press, but with the addition of momentum created by the legs, more weight can be moved overhead.

4.3. Dumbbell Muscle Snatch [view]. The Muscle Snatch is a dynamic exercise that incorporates a quarter-depth squat, hip hinge (see 2.1) and shoulder movement.  The back remains straight, core tight as the legs extend explosively contributing momentum. Simultaneously, the arm bends and moves the dumbbell upward (keeping it close to the body) and unfurls to a straight arm overhead, wrist directly over shoulder. Take time to reset between each repetition making sure bodyweight is balanced over the middle of the foot, back is straight with chest up, and the dumbbell is centered between the feet.

4.4. Lateral Raises [view]. The set-up for this shoulder exercise is the same as the Press, feet under hips, core braced, back straight. Shoulder blades should be flat against the back (not rounded forward) and in the top position, straight arms are parallel to the floor.

4.5. Biceps Curls [view]. To set up for this exercise, feet are under hips, torso is upright, dumbbells at sides with elbows close to the waist, and shoulder blades are flat against the back.  In this video, dumbbells are raised simultaneously, but it is also fine to lift one at a time if that makes it easier to coordinate the movement and to maintain a stable shoulder position. The torso remains upright (avoid hinging at the hips).

series 5: wind down and Stretch

The following videos were created to support mindfulness around bracing and attention to specific muscle groups.  These exercises are useful before, during and after training.  I especially like to incorporate these in a wind down routine before bed.  

5.1. Downward Dog [view]. There are different approaches to downward dog. This video begins with an inch worm, into a plank, downward dog and calf marches to encourage a stretch in the back of the legs.  The tilt of the pelvis contributes to the stretch of the hamstrings (i.e., the more the "pants pockets" tilt toward the ski, the deeper the stretch in the hamstrings).  Hands are flat on the mat, index fingers pointing straight ahead,  and shoulder blades spread apart and reach toward the waist.

5.2. Lunge Twist [view].

5.3. Bird Dog [view].

5.4. Modified Gate [view].

5.5. Ankle to Knee [view].

5.6. Blackburn [view].