Get ready to work your CORE with Dr. Konrad during this Module 2 - All Things Core Circuit!
Dr. Konrad recommends using this video as a way of practicing the movements you have just learned.
Use this video as a way to master the 3 simple movements (along with their progressions) to engage your core and protect your low back.
Dr. Konrad recommends to practice this video and follow along at least once per day for 1-2 weeks for MASTERY. If able - perform twice a day for strength and improved mobility. Add Module 1's movement strategies for a FULL BODY FUNCTIONAL CORE WORKOUT in under 20 minutes!
Finally after 1-2 weeks of practice you should be able to complete this workout 1-2 time A WEEK for maintenance. Perform more often if you are not experiencing the results you need/wanted.
You should NOT feel any joint pain during any of these movements. If you are - limit your range of motion through the movements in Module 2 to where you experience no discomfort. You may need to continue daily exercise/practice for longer (typically 3-6 weeks).
After 2 weeks of DAILY pain-free practice (1-2x per day) you should start to notice that picking the kids up, or spending a long day at work is not straining your back.
Happy Training!