The BEST Daily Core Routine (ONLY 8 MINUTES)
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- čas přidán 11. 09. 2024
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Big thanks to Dr. Andrew Lock from whom this routine was developed!
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Shout out @MuscleandMotion for the amazing anatomy graphics used today.
Hey everyone! I put a lot more effort into the post-editing of this video - please tell me how you like it! Any feedback is valuable to help me make better and better videos for you all!
Highest impact channel on youtube by a mile
I'm curious, what is your profession?
Editing is excellent and your explanations are textbook definion of concise.
Hands down, your channel and knees over toes guy have rehabbed me to my pre-accident days. I just finished my first half-marathon, all my main compound lifts are over 300lbs for multiple reps, I'm relatively pain free, which after 8 yrs of limping along, is such a relief I can't find the word to describe it.
I really appreciate your channel.
Great video. Easy to understand and follow. Your physical therapy and strength building content are typically second to none.
It is awesome
Lock clam (glutes) - 2 sets - 20 -25 reps
Front plank - 2 sets - 30 "
Side plank - 2 sets - 15 "
Shoulder tap plank - 20 reps
Prone hip extension - 2 sets - 15 reps
Glute bridge - 10 - 5"
Does 1 side make 1 set or is both sides together equal to 1 set?
@@krazykk4197 Good question. I would imagine it's 2 sets on each side. Then as it gets easier you can add reps and sets.
Thanks, youre a wife shaver
6:25
Like how much rest between front plank sets ? If they are done in this order it means the fron plank sets are done one after the other. It is hard to do 2 sets of the same exercise without rest, it makes it a big single set. If i rest, the workout gonna become longer as well. Anyone ?
The timing of this video dropping now when i need it the most is crazy. Thanks
Real
Haha same here 😂
Same!
true my lower back is crying
Same here!!
I thought I was in pretty ok shape... The side plank humbled me like I couldn't believe
🤣
Same to me with the shoulder tap🤣
I tried a side plank like a month ago and it showed me many things(I'm weak) 😂
The obliques are rough
Yeah, it'll do that. Hahahahaha
Engaging, informative, easy to follow, concise, talking straight to the point, amazing replayability. 10/10
I was able to finally stop my shoulder pain I’ve been experiencing for years after I found and watched your videos. Squat University is one of the best channels on here 🙏💪
Which videos did you watch for the shoulder pain?
Which video? 😀
For me videos about rotator cuff exercises with a band were super helpful, I was able to fully fix my shoulder pain especially while sleeping on the left side.
this is why internet exists: skilled people share they knowledge. Great video, thanks a LOOOOOT!!
You’re such a badass for promoting mobility and core stability. Especially today when soooo many people sit A LOT. awesome content man, imma buy that book
i really like the new editing, i just think the most frequent sound effects should be a little quieter, since it can be ‘tiring’ to hear so much
The only video edit youve ever needed was the skeleton that bends over, looks up, then has a fiery explosion on his lower back 😂
I have been doing some of these moves from an older video for core strength. It has completely changed my game. Helped so much with lower back pain.thank you man. Great work.
could u say what is that older video called? i’m going through back pain as well and i think this video is really going to help but just in case u know heh thanks in advance mate 🙏
The way this video was laid out and communicated the information was amazing. The visuals and timing are all very well done. 10/10 amazing stuff.
This video is incredible. It has great explanations on why each exercise works, and how to perform them. And yet the delivery is succinct, it goes directly to the point and flows with great pacing. The clean cuts to the didactic visualisations are also top notch. The variations are icing on the cake. You put effort into editing and narrating this, but it SHOWS!!! This vid gets you hooked just as much as a good short format video, and does that for a full 7 minutes. Very impressive!
THE BEST as always ❤ I’m a physiotherapist and I still learn something new from you everyday! thanks 💕
Squat University is THE best channel for fitness, recovery and form cues. The editing was great, but it’s the cherry on a delicious cake. The content, knowledge and presentation is first and foremost why I tune in.
Loved the format and the screenshot at the end. 8 minutes gives me no excuses to better my core strength
I incorporate so much I've learned from rebuilding milo to my training and my clients programs. I treat it as if it was my dsm-5, lol.
Same here!
You are one of the must follow channels on the tube mate. Really learn a lot by watching your videos which are always excellent.
Just did the workout. Only thing I couldn't do were the shoulder taps, so I did them off my knees. They are tough! Thanks for this.
Great editing matey, I love the SF2 sfx! You are so clear and thorough in your explanation, an absolutely fantastic source of information. Yes to more videos like these.
I did lock clam years ago when I was exercising with this trainer in a group back in my country. She did such a great job at changing my body that I cannot be thankful enough for all my life. Unfortunately I don’t do those exercises, don’t have the time. I highly appreciate that this guy explains all in detail with what muscles are working and doing exactly what with any exercise.
Keep up the great work! Absolute legend ! You have helped changed the lives of so many! Keep up the brilliant, positive, scientific and practical approaches to fitness and stability.
This just hit the spot. I have a plethora of injuries I'm dealing with and just finding a routine amongst 1000s of different exercises is overwhelming because you dont want to injure yourself more and you dont want to waste your time thinking your fixing something when you're not. Just gimme a routine to do and I will follow it to a T.
This routine, with some modifications for my si joint hypermobile dysfunction, will help greatly. Then add the McGill Big 3. I need a routine to fix hyper kyphosis. All of that should help address my anterior pelvic tilt, si joint and psoas dysfunctions, take pressure off of my neck and low back with bulging discs.
I have right wing scapula and the kyphosis is definitely related. I also have left rib flare. I have been trying diaphragm breathing to fix the rib flare, to address my weak psoas, TVA and obliques, and get stacked so all 3 of my diaphragms are on to take pressure off my neck and ribs breathing and give my pelvic floor muscles a break which are tight and weak or tight and imbalanced. So addressing my core and addressing the kyphosis are critical here for my si joint ligamentopathy.
I love your videos and a few months ago I bought your Milo book. I have to say for the cost it should include work sheets or a link to a site with downloadable PDFs for movement assessments . Having a single sheet that I can reference when coming up with a plan is much easier than trying to remember everything.
"How many effects do you want?" SU: "Yes"
something about the fire effect makes it more real
Sounded like R2D2 having a fecking fit.
FIRE🔥😂
Really great video! Glad you kept the goofy movie clips short. Clear effective instructions. Thank you so much!!!
This is amazingly helpful. It’s very easy for a beginner like myself to follow along and the explanations and graphics with muscle anatomy were an excellent cherry on top.
Love this video combining all important exercises with step by step instructions. Neither too long nor too complicated. Appreciate it.
I've literally been working for 3 days about my insane pelvic tilt that's caused spinal damage over the years. I'll be doing this tomorrow.
I’m just parroting what’s already a common praise of this channel - the simple, clear explanations you provide Doc has helped tremendously.
Ive always been active and trained various modalities - bodybuilding, powerlifting, HIIT, long distance cardio. But injuries and mental decline caused me to gain close to 80lbs over the last 8 years or so, with the last couple being uniquely bad due to worsening mental health.
Thanks to the stellar programming and diagnostic guidelines you provide, I’ve been able to do things you take for granted - steadily increase my walking speed without pain again, lay on my stomach without lower back pinching, squatting for depth, and can finally see a way back to the joy I used to have with my body. A lot of work to do but I’m finally breaking through the physical and mental walls of my weight loss.
Wish you the utmost success.
Try carnivore for 90 days. It's supposed to be very effective at restoring physical and mental health. I do keto and that was brilliant for me, but bc you mentioned depression, you may need more support. Check out Ken Berry - pretty sure he has a video on how to get started.
@@jackiedelvalle I will check it out! Much appreciated.
My favorite is the Shoulder Tap exercise! Seems so easy but is very challenging when you ACTUALLY perform this correctly! And I find that this exercise also transfers well into performing various pressing activities like shoulder press and push ups! Great video!
Loved the structure of this video and that there was a summary of the workout to screenshot. Thank you! 💪🏼⭐️
I've been doing your mobility routine + other exercises I've picked up from you, and its amazing how much more athletic I've been feeling.
Love the fire 🔥 placement and the side by side of yes/no. Great video!
I will forever continue to ask for a comprehensive program from you! I won’t quit until it’s here!!!
This was excellent. Clear and easy to follow instructions, fantastic breakdown of the movements (including adaptations) and the reasoning behind them. I put this on just to listen while I worked out, and ended up adding the locked clam into my supersets immediately.
My low back has been hurting so much from skate boarding this is a god send
Google Footprint insoles. They absorb most of the impact and are designed specifically for skateboarding. They helped me a lot
You have helped me so much. I had come up with my own routine based off of past video instruction. So excited to have a comprehensive routine to follow. I am looking for more and more stability in my core. Thank you for everything you have already given me. This will be a added bonus.
I’ve been looking for a solution to this forever! Two days in and my back pain has already gotten SO much better! God bless you!
Thanks for going into depth on the lock clam exercise. Ive seen them featured in shorts before and didnt know some of the specifics!
One of your best videos, I can actually understand and not feel like I’m taking algebra.
This is gold. You have no idea how much you have helped me. 💯
Love your videos. Can you please do a core routine video for mums with Diastasis Recti problem to help heal and strengthen the core?
This video could have saved me time and money spent on physical therapy so I will just say these exercises work. Thank u for reminding me to keep up with them to protect my lower back issues.
Thank you so much for this video! It helped get rid of my menstrual cramps and open up my hips. ❤❤❤ I’m doing this routine for the rest of my life!
Finally, an exercise routine that really helps me wake up those muscles. Been struggling with my squats recently and this is helping me a lot. Thanks😃
Definitely saving this video and will try on my next workout
Chronic back pain here (40yrs okd, 6 3, 260lbs). My dad told me to work core for 20yrs. Abs n low back extensions did nothing but exacerbate pain. This was great. Had me drenched too (great workout)
Top notch vid. Youve been super helpful
Absolutely love this more in depth version of the bids! Major upgrade!
Bro. This is ALREADY working for me. My flab is turning to ab 💯
Love it🔥👊
Video was great. I also ordered your book. Thanks for all you do. It’s really helpful in my profession as a PT.
this was amazing!! i have so much difficulty with side planks.
Excellent. Hits problem areas for me
Love this video format. Will likely use it many times.
This is exactly what I need. Office job + sciatica. Can you do another video with exercises for tight thoracic/ rounded shoulders (another downside from long hours of sitting at a desk )
Thank you for posting this! Started today and I feel so much more engagement and recruitment of my glutes.
Concise well done video. What really stands out is you give options for everyone from beginner to advance. Too many videos are done only for advnaced and we wont know where to start.
You are actually the goat thank you so much
As always top notch delivery ❣️❣️
These core videos are pure gold!
Thanks for sharing this! I’m literally dealing with lower back/ sciatica problems due to lifting and was told to do core strengthening to improve it. Just ordered your book as well. Thanks so much!
Good video. I just finished my first session. Hard but not overwhelming, so I'll keep waking up to this one.
I love this! This is the kind of informative collection thats invaluable. I'm looking forward to any further interations of this format.
Love your channel brother. You have helped me throughout the past year or so. 🙏
Good stuff!
I found the Lock Clam most difficult
Looking forward to trying this. Thank you.
Great info, Professor! The extra slides were helpful in clarifying the muscles worked in each exercise.
Did this 3-4 days a week for 6 weeks. Can see results, but need to combine with more addiitionall exercise to get as much results as the thumbnail.
Doing this workout was worth it!
Great video and i loved the editing. Thank you!
Love it. Much better than the short videos and the early videos. Thanks for the changes to be sure to hit the correct muscles
Great street fighter sound effects; even better content.
Will be getting the book.
Thank you.
i just love your videos !
Reciprocal inhibition sounds fun but what’s even more interesting is spindle nerves are in control is the ones also tightening the hamstrings. You flex your quads and the hamstrings loosen without stretching.
I noticed in another one of your videos the cause of my hip flexors always getting strained is from weak core and glute . Going to start doing this to get ready for snowboard season. Thanks for the solid videos
incredible work
Thank you so much for this routine. I've been looking all over where to begin
Can create a podcast? I’m a new health professional and find your info so helpful and informative for my clients
Thank you for this. This kind of stuff is needed more than ever as I get older.
Thanks Dr H, generally love your videos but im not a fan of the flash cut scenes. Made it harder for me to concentrate tbh.
Just my opinion but i like your simple excercise videos with less flash, much easier to follow.
Your content and explanations is what gets us coming to your channel.
Thanks
Love the edits! 🥰🫶🏾
Excellent video as per usual Dr. A... I wish all health professionals were able to articulate/communicate as well as you do 🫡
re feedback, the clarity of communicating style (ie no jargon, key focus points only etc.) of conveying what you're recommending is much appreciated... the use of 'zoom in' and 'call outs' is really helpful...eg where you should be feeling it and where you shouldn't... as for post edits sound effects, I understand you're trying not to sound like a preachy/lecturing health pro... however, 'less is more' as I find them distracting from the message you're trying to convey... that's not a criticism, just what I think! 👍
Thank you. Your videos are so informative, well explained and demonstrated. Taking this to the gym with me today. Thank you again
Really great video. Easy to follow, good detail and precise. Thank you so much. Always loved your shorts. This is better
Ive found my hips improve if i practice horse stance consistently. Opens up the chest too, its pretty amazing.
Just ordered the book … Thanks
Also great to add here are standing single leg raises or skippings for hip flex strength.
Weak muscles tend to get stiff easier and stiff hip flexors result in more hyper lordosis, resulting in even weaker core and gluts.
💪
Legit best training information on the web. Every time a win. 🖤
the editing is great (and funny!) good job!! 😂
Can confirm, these do work. Been implementing a variation of all of these exercises in my workout routine for 2 years now. Still find the side plank on one side, and the shoulder taps to be somewhat difficult.
Didn't realize you had a book! gotta promote that more bud! love your work, keep it up!
I LOVE IT BRO. THIS IS EXACTLY WHAT I WAS LOOKING FOR THANK YOU KING
I Really Appreciate the video! Love it! Please make a video on How to fix Bowed Legs with proper exercises...
Amazing video and editing!! Thank you!
Glad you made this long form vid, they can be very heplful
The video that I was looking for. Thank you as always
I don't know if is book any good, but is videos are just filled with great knowledge and I am happy to pay for is book and encourage great content
hi doctor, please make a video on whole vertebrae/whole backbone strengthening workout/exercises.
Great video - thank you! Love the special effect noises
Very Basic, Very Good. One of the best, yet.