LEVEL 3 MULTIFIDI CORE
MULTIFIDI
•
33m
Equipment:
Ab-Ribbon
Ankle Weights
Band Kit
Chair
In this core workout, you will strengthen ALL of the muscles of the body, but with a special focus on the multifidi muscle, a tiny muscle of the deep spine that stabilizes our spine and can help to prevent lower back pain.
This week is Level 3, meaning we are adding in 4 beat Breath Retentions at the conclusion of our 8 second Engaged Exhalation in conjunction with exercises that challenge the deep core, including the multifidi.
Using a combination of your feedback from the Ab-Ribbon and the sounds of your Engaged Exhale, you can achieve significant back stabilization. I recommend repeating this workout at least 2x over the course of the week to achieve strength adaptations.
Enjoy creating a super stable and strong spine!
AJ
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LEVEL 2 MULTIFIDI CORE
Level 2 means Week 2 of an 8 Week progressive series meant to strengthen the deep core muscles of your spine. Level 2 Breathography means adding 2 Beat Breath retentions at the conclusion of each of your 8 Second Engaged Exhales. This will begin to strengthen your CO2 Tolerance and your Deep Core...
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LEVEL 1 MULTIFIDI CORE
Level 1 means Week 1 of an 8 Week progressive series meant to strengthen the deep core muscles of your spine. Level 1 Breathography means no breath retentions. In this series, we use a lot of unilateral work (on one side of the body) to activate key muscles that stabilize your spine.
Equipment:
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