POSTURE
COACH RUBY GOLDIN
OBJECTIVE To chest bump the world by standing taller and learning:
Diaphragmatic Breathing
Upper Back Strength
Proprioception (think: mind body connection)
How to “turn on” your core and deep intrinsic muscles + recruit them in all movements
FORMAT Six 10-15 minute videos/week, broken up in whatever way works best for you
EQUIPMENT NEEDED
Join slack channel here (NOTE: There will be NO group chats/texts. This is how we will communicate. Text me once you are set up on slack so I know.)
A set of therabands (like these or these) -- however if you already have another type of band that will probably work fine as well
Not required but extra: Magic Circle
TRACKING PROGRESS
Please film yourself doing the following movement screens:
Wall Slide Test
Plank Hold Test
Core Strength Test
Spinal Articulation Test
Also take front, side, & back view photos of your posture (for this, try to stand as you normally do, without overcorrecting what you think your posture should look like)
Upload your postural photos and movement screens to this google drive folder.
Please label each photo/video with your first and last name and what the movement or photo is. (i.e. RubyGoldinCoreTest)
Do the assigned videos each week and log it on this spreadsheet when you’ve completed a video
COMMON POSTURE ISSUES + WHAT TO EXPECT
PROGRAM
WEEK ONE:
Learn to breath and engage core properly
Understand pelvic stability
Connect to your Transverse Abdominis, Latissimus Dorsi, and Glutes
WEEK TWO:
Add on spinal movements (flexion, lateral flexion, rotation)
WEEK THREE:
Add on unilateral movements, balance, and coordination
WEEK FOUR:
Increased volume of work
Re-test!
FREQUENCY: 6x 10-15min sessions broken up whenever you can!
Don't forget to check in after each assignment!
WEEK ONE:
Movement screens submitted by EOD Tuesday, 4/28
IGNITE Sunday at 10am**
WEEK TWO:
WEEK THREE:
WEEK FOUR:
RE-TEST Movement screens submitted by EOD Friday, 5/22
IGNITE Sunday at 10am**
**I did not provide a lot of stretches with these videos, please be mindful to stretch as needed! Here is a lower body mobility sequence I would recommend doing at least once a week.
**If you are working on two other skills and feel overwhelmed by the workload, please communicate with me as soon as possible and we can discuss a different game plan for you.
VIDEOS
Click title links to access video
THERABAND POSTURE SEQUENCE
WEEK 1 CORE VIDEO
WEEK 1 GLUTE VIDEO
WEEK 2 CORE VIDEO
WEEK 2 GLUTE VIDEO
WEEK 3 CORE VIDEO
WEEK 3 GLUTE VIDEO
Additional Resources: for those that want to nerd out with me ;)
The Role of the Gluteus Medius
The Role of the Gluteus Minimus
CONTACT
Phone: 917.566.5968
Email: goldinfluir@gmail.com
IG: @whatsgoldin
