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EXERCISE 6. ON THE BALL TORSO TWISTS of the LEVEL 1 BEGINNERS PROGRAM of THE INTRINSACORE METHOD, INTRODUCTION ROUTINE

EXERCISE 6. ON THE BALL TORSO TWISTS

of the

THE LEVEL 1. BEGINNERS PROGRAM

of

THE INTRINSACORE METHOD,

INTRODUCTION ROUTINE

 

On the ball torso twists. This exercise is a powerful core isolation exercise. This exercise will activate the deep spinal muscles known as the multifidi. It also activates the FULL rotation strength and dexterity of your lower thoracic and lumbar spine. The rotation motion will activate your abdominal muscles, your obliques, your posterior back muscles, your intercostal muscles (the muscles between your ribs) and your deep spinal postural muscle groups, such as your multifidi and your psoas.

  1. Place the ball on a firm, flat surface. Sit on top of the ball in the wide knee squatting position. Raise your hands to shoulder level in front of you. Your hand position should be the same as if you were going to catch a basketball, being tossed to you, at chin level.

Now check your form.

Are your knees over your ankles? Are you extending upward though the spine? Are your hands at eye level.

  1. Now place your attention on your hands. Keep your hands at chin level and ROTATE FROM THE WAIST to the right. This rotation happened only in the waist. The movement is from the spine, NOT FROM THE SHOULDERS.

This motion is created deep in the lumbar spine (the low back) and uses the small spinal rotators known as the multifidi. When you rotate to the right you are using the left multifidi and when you return to the starting left rotation or twist, in the low back, you are using the right multifidi.

These muscles (the multifidi) are involved in the proper alignment of the lumbar vertebrae.

At the end of the rotation give a small push through the hands and exhale.

To help with the form , as you twist, push and direct the center of your chest toward your rotation.

Lead from your heart, this will keep the motion purely in you waist

And

not in your shoulders.

Keep your eyes on your hands, this will keep your spine in line,
from your lower rib cage upward to your skull,
isolating the rotation in your lower back.

If your knees move, you are using your hips and decreasing the effectiveness of this exercise.

So keep your knees solid in the wide knee squat.

 

  1. Now rotate fully back to the left side from your waist.

Inhale.

Then from the heart and waist, rotate again to the right, push, exhale.

Repeat 5 to 10 times and then,

Reverse the Rotation Emphasis,
to the right side rotation starting position,
then
ROTATE FROM THE WAIST, to the LEFT.
Push,
Exhale.

Repeat 5 to 10 times.

 

Helpful Hints.

This motion is like spinning a revolving door
while sitting.

You can do this motion in a way that does very little for your strength and flexibility, such as just throwing your hands and body around

Or,

You can use focused movements, active tension and internal, slow, controlled,

rotation (moving like you are really pushing something heavy).

 

Using Slow, Controlled, Active, Focused, Motion
is the
Best Technique.

Like practicing Yoga or Slow Martial Arts.

 

EXERCISE 5. ON THE BALL SIDE LUNGES WITH FLOOR TOUCH of the THE LEVEL 1. BEGINNERS PROGRAM INTRODUCTION ROUTINE

 

EXERCISE 5. ON THE BALL SIDE LUNGES WITH FLOOR TOUCH

of the

THE LEVEL 1. BEGINNERS PROGRAM

INTRODUCTION ROUTINE

On the ball side lunges with floor touch, is a combination dexterity and flexibility training exercise. It helps to activate the chain activation and integration of muscles running from the feet all the way to the hands. At the same time it challenges ones balance and is a safe way to activate the actions and ranges of motion

Found in exercises classified as power moves or plyometrics.

This exercise will teach you how to push off with one leg, from a side lunging position, and with power, carry your weight across the top of the ball and drop into a lunge on the opposite leg, fully transferring most of your bodyweight to the opposite leg.

  1. Place the ball on a firm, flat surface. Sit on top of the ball in the wide knee squatting position. Raise hands to eye level.

Now check your form.

Are your knees over your ankles? Are you extending upward though the spine? Are your hands at eyelevel and visible at the edges of your peripheral vision.

  1. Now by pivoting in you’re pelvic and hip joints.

Lunge to your right.

This position straightens the left leg and lightly stretches the left inner leg muscles (adductors).

This lunging position to the right, loads the right leg with most of your body weight. While holding this lunging position of the right leg, turn your torso toward the right leg, so your chest bone (sternum) faces the right thigh.

Then bend forward from the right hip and touch your lower rib cage to your right thigh. Touch the ground with your hands at both sides of the right foot.

Exhale

  1. Now push upward with your right leg and as you push and raise, shift your pelvic back to the wide knee, hands up to eye level, squatting position.

As you rise up,

Inhale

And lift through the spine.

You can look up at the sky in this rising transitional motion, but be mindful of your balance.

  1. Carrie the momentum across to the left leg and drop into a left leg lunging position. With your right leg straight and stretching the inner leg muscles (adductors). Fold forward from the left hip, downward and touch your fingers to the ground at both sides of your left foot.

The ribs should touch your left thigh

and

Exhale

  1. With the body weight loading your left lunging leg, push off with power and control and extend through the spine and raise the hands and torso upward as you Inhale. Carrie the momentum over the ball and back down into the right lunging position. Repeat 5 times, right and then left, until you feel confidence and strength in this motion combination,

Then increase to the presentation level of reps and pace .

Helpful Hints

In the wide knee squatting position, as you’re sitting on the ball. Your feet have a specific comfortable distance between them; try to keep your feet in the same placement throughout the whole right- left lunging transition.

Exercise 4. ON THE BALL STRAIGHT LEG SIDE STRETCH of the LEVEL 1 BEGINNER’S PROGRAM of THE INTRINSACORE METHOD

Exercise 4.   On the Ball Straight Leg Side Stretch

of the

Level 1. Beginners  Program 

Introduction Routine

of

The Intrinsacore Method

This exercise focuses on the active stretching of the hamstrings, the contraction and activation of the abdominal muscles, and the core activation of moving, stretching and  transitioning your body while sitting on the ball.

This exercise is not challenging in the obvious ways. Its challenge lies  in its activation of your balance and mind-body control nervous system, known as your  neuromuscular proprioception.

It does this by a combined group of actions, being executed with the body weight being placed on the ball. The focus on the position of your head, spine and hip movements offers a true full body activation challenge. In other words, many joints are moving in several directions at once with the ball as a support. But at the same time the ball is also challenging to your balance.

So let’s begin.

1. Place the ball on a safe, stable, nonslip surface. Sit on the ball in a wide knee squatting position. Check your knee to ankle alignment, your knees should be directly over your  ankles. Raise your hands to eye level, lift and straighten through your spine and look forward and keep your head up and straight forward.

2. Now straighten your left leg. While straightening the left leg, pull the toes up and feel the ball slightly roll so the upper half of  your left hamstring rolls on to the ball. This is the effect of  the leg straightening action. Keep leg straight and toes up and active. At this point you should lift and extend upward through the spine, giving a rising sensation to the chest and head, with hands at eye level. As you bend forward, hold the extended spinal position and push your chin and chest outward and forward, as you bend into the hip contraction. Bending forward happens at the hip only.

3. As you Extend and lift the head and chest, rotate your shoulders toward the straight left leg. This spinal extension coupled with a spinal twist, creates a strong activation of the core spinal and torso muscles. Rotate until your chest bone or sternum is in line with your straight left leg. Then with the rotation and lift in the chest and head, bend from the hips toward the straight left leg. You should begin to feel a strong hamstring stretch. Bend forward  from the hip as far as possible, without rounding your back. This will feel like you are looking forward while bending forward over your straight left leg. You should feel a strong hamstring stretch at this time.

4. When you reach the end of your stretch comfort in the hamstring, with an extended spine, let the spine round forward and touch your hands to the left raised toes. Hold for a short moment. Then look up straighten spine again but leave the contraction angle in the left hips. Pull hands back up to eye level and contract the bottom of your shoulder blades together. This helps the forward-looking spinal extension.

5. Now raise up unfolding from the hip-joint, while maintaining a straight spine and raised head posture. Rotate your shoulders back to the straight forward, wide knee squatting, sitting position and check that your hands are at eye level. This is a good time to take a deep breath in (inhale).

Repeat to the Right Side steps 1-5

Straighten right  leg. Pull right toes up. Feel the ball change location to upper hamstring. Extend up through spine, rotate from shoulders toward straight right leg, bend from right hip forward. Extend from spine through neck and head into hamstring stretch, as far as comfortable. Round forward from back. Touch toes and exhale. Reactivate extended spine. Unfold from hip, raising up.  Turn back to center.

Repeat to left

Start with 5 to the left than right, when this is easy and coordinated as a smooth connected action, move up in repetitions.

Exhale as you fold forward

Inhale as you rise.

 

EXERCISE 3. BALL TO THE WALL SQUATS with OVERHEAD REACH of the BEGINNERS PROGRAM of THE INTRINSACORE METHOD

EXERCISE 3. BALL TO THE WALL SQUATS WITH OVER HEAD REACH.  

 The Intrinsacore Method – Level 1 Beginners program Introduction Routine.

Ball to the Wall Squats with Over Head Reach.

This exercise is a ball to the wall , assisted jumping Jack without jumping . This exercise offers the range of motion of a jumping jack with the support and protection of the ball against the wall. With the ball against the wall and your back resting  over the ball, with its natural curve,  The ball allows you to sink down, deeply into the squat and adjust your wide knee position , while protecting your knees. This allows you to get a greater stretch in the inner legs and the hips at the bottom , starting position , in the wide knee squat.  You can touch the outside of your knees , reach down to the middle of your cavs or if you’re flexible enough, bring your fingers all the way to the ground.  If you’re trying to bring your  fingers all the way to the ground, you must take care to continue to round and contact your back to the ball , and maintain contact as you rise lifting your arms until they touch over your head . When your hands touch overhead, this is the end position and it should be the end of your exhale .

In the squatting starting position, when your hands touch the ground , lift your chest and keep your eyes directly forward, as if you were in the catchers position . If you reach for the ground and touch it with your fingers and you are looking at the ground and your chest is facing the ground and you cannot straighten your torso, raise your chest and look forward.  You are not flexible enough, to go this deep into the squat.  If this is the case, bring your hands back up to the middle of your cavs or to your knees and start from there .

Now in the starting position with your hands touching your knees , cavs, or the ground, take a deep breath and then rise up , lift your heels ,straighten your legs and spreading your arms out as far as possible to the sides . Continue to rise, lifting your arms until they touch over your head. This is the end position and it should be the end of your exhale when your hands touch.

This jumping Jack motion without jumping, is done in time with your breath . As you sink down inhale deeply as you rise up Exhale fully. As your hands touch your legs or the ground in the low starting  position, inhale and at the end of your exhale your hands touch overhead.

To add more strength and conditioning to this exercise lift your heels and stand on the balls and toes of each foot. Hold this raised heel position for the entire exercise, keep the heels raised while squatting down and keep the heels raised while extending up.

In the beginning do only 3 to 5 reps of this exercise. When you feel you understand the exercise and can pace it with your breath , then feel free to increase your repetitions, and the depth of your squat.

Enjoy!!!

EXERCISE 2. BALL TO THE WALL SQUATS WITH TOE POINT of the BEGINNERS PROGRAM of THE INTRINSACORE METHOD .

EXERCISE  2. BALL TO THE WALL SQUATS WITH TOE POINT

of the

Level 1 Beginners Program .
Today’s exercise is BALL to the WALL SQUATS  with TOE POINT. This is the second exercise in
The Intrinsacore Method Beginner’s Program from the Introduction Routine.
This exercise integrates a wide knee squatting motion with a side to side weight transfer and mind-body core rotation.
The complexity of these combined motions helps to speed the activation and development of balance and proprioception awareness in your brain.
In this way it’s very similar to motions found in tai chi , qi gong and yoga.
You want to first start in the wide knee squatting position with the ball comfortably place at your back in the natural curve resting on top of your glutes. Bring your hands to eye height and then focus on transferring your weight to your left leg by straightening your right leg and pressing your right toes into the ground and lifting your right heel. At this point in the exercise you should feel like there’s a slight bend in your left knee and the right leg is straight and extending all the way to the toes.
Keeping your focus on the right foot and the right extended leg, point both of your hands lined up evenly towards the right foot, feeling the crunch in the right waste. If more mind-body action and emphasis is desired, continue from the pointing position towards the right foot through the rotation and press to the wall behind you on the right-hand side.
Always maintain your weight on the left leg and the straight extended presentation of the right leg. Then sink back down into the wide knee squatting position, reverse the motion and transfer your weight to the right leg by straightening the left leg all the way through to the toes of the left foot. Once again the heel of the left foot should be raising and the toes should be pressing firmly into the ground. There should be a soft bend in the right knee, point at the left foot, feeling a crunch in the left waist and if desired rotate further to the wall to increase the action and training of the left middle waste, then sink back down into the wide knee squat with hands at eye height .
Repeat two or three more times, try to notice that the weight-bearing leg, the leg that’s slightly bent, is actually doing most of the work, if you feel the burn in the weight-bearing leg you are doing it properly, if you feel strong action and work in your waist and rib cage on the straight leg side during rotation, then you are doing it properly. When you sink down into the wide knee squat, this is your moment to take a deep inhalation and as you rise up and transfer your weight and rotating toward the wall, either right or left, you exhale. Use your breath to time the speed of your motions, inhale as you sink down into the wide knee squat and exhale as you transfer your weight, rotate and press to the wall.
Be patient with yourself , give yourself compassion and time to learn this combination of motions. It will improve your balance and your reaction time as well as your breath control. And of course it will strengthen your legs, your hips, your shoulders, the rotation of your spine and the range of motion and power in your core and waist. Enjoy!!!

EXERCISE 1. BALL TO THE WALL SQUATS of the BEGINNERS PROGRAM of THE INTRINSACORE METHOD

EXERCISE 1.  of the LEVEL 1. BEGINNERS PROGRAM, INTRODUCTION ROUTINE.
BALL TO THE WALL SQUATS.
This exercise is an excellent way to reduce inflammation in your knees, to strengthen your hips, glutes, thighs, hamstrings, calves and your ankles. This exercise will teach you how to move with your breath and teach you how to move your arms and legs together. This exercise teaches you the power of intention in moving.

The first couple times you practice this exercise, focus on the position of the ball, at your low back and hips. Also give special attention and care to keeping your knees over your ankles and to have your feet turned out to match the same line as your knees,
so when you squat you can look down at your knees and see that they are directly above and over your ankles . Your toes are in the same line as your wide knee squats, in other words, your feet should be slightly turned out and in exactly the same line as your thigh is, while it’s in the wide knee squat.
As you sink down into the wide knee squat, exhale strongly and press out through the hands. Imagine that you’re pressing on another ball. The motion of pressing against the air with intention can activate muscle tone, so really imagine you’re pressing against something heavy, something that requires strength to move.

As you rise up, inhale and as you sink into the WIDE knee squat, exhale and press strongly through the arms. The wide knee squat is similar to the position you would need to be in to sit on a horse, or to sit on your ball with your inner calves touching on the outside edges of the ball.

In the beginning only do 3-5 reps, then rest. You can repeat as many times as you like. Only after you can do 5 sets of 5 reps in a row, then and only then, try to do 25 reps without rest. Good luck!!!