Your Weekly Lesson

Core Foundations for Men, Week 1: Awareness

Now that you have some background, this week’s videos will start you on posture training and core preparation exercises. Before you start, don’t forget to print or download your rehab plan, chart and handouts to guide you through this weeks education and to have for ongoing reference.


    You are now beginning to understand the function of your abdominals and, specifically, your internal corset – the transverse abdominis (TA) muscle. This week, we are going to wake up your transverse and start systematically rebuilding it by activating it multiple times throughout the day. You will likely begin with very little awareness and even less endurance. But don’t worry. If you’re consistent, your ability will quickly improve. By the end of the week, you will be more aware of this muscle than ever before.

    What To Expect This Week:

    • Increased awareness of your transverse
    • Improvement of lower back pain
    • Muscle soreness along the sides of your spine, love handles, and/or tummy
    • Fatigue in upper back with increased upright postures
    • Improved function of gastrointestinal tract
    • Splint restriction and frustration (but remember, it’s not forever!)