POSTURE
COACH RUBY GOLDIN
Objective: To chest bump the world by standing taller and learning:
Diaphragmatic Breathing
Upper Back Strength
Proprioception (think: mind body connection)
How to “turn on” your core and deep intrinsic muscles + recruit them in all movements
Format: 2x per week, 30-45min per session
Equipment Needed:
Join slack channel here (NOTE: There will be NO group chats/texts. This is how we will communicate. Text me once you are set up on slack so I know.)
A set of therabands (like these or these) -- however if you already have another type of band that will probably work fine as well
Not required but extra: Magic Circle
ASSESSMENT
I will ask you to send me a view movement screen videos. I will upload the demo of these tomorrow for your review and you can get them back to me asap.
Please film yourself doing the following movement screens:
Wall Slide Test
Plank Hold Test (not for time, quality)
Core Strength Test
Spinal Articulation Test
Please take front, side, & back view photos of your posture (for this, try to stand as you normally do, without overcorrecting what you think your posture should look like)
Email me your postural photos and videos of your movement screens in ONE email. (these are confidential and won't be shared with anyone else without your permission)
Also include any injuries or limitations you may experience.
Contact Info:
Phone: 917.566.5968
Email: goldinfluir@gmail.com
IG: @whatsgoldin
BEFORE WE GET STARTED…I’D LOVE TO KNOW MORE ABOUT YOU.
Please fill out the following survey!
PROGRAM
THE PROGRAM WILL OFFICIALLY LAUNCH MONDAY APRIL 27, but here’s what you can look forward to!
WEEK ONE: LEARN TO BREATH AND ENGAGE PROPERLY, PELVIC STABILITY, TA/LAT/GLUTE ACTIVATION
WEEK TWO: ADD ON SPINAL MOVEMENT (FLEXION, LATERAL, ROTATION, EXTENSION)
WEEK THREE: ADD ON UNILATERAL MOVEMENTS, BALANCE, COORDINATION
WEEK FOUR: INCREASED VOLUME OF WORK + RE-TEST
Additional Resources: for those that want to nerd out with me ;)
The Role of the Gluteus Medius
The Role of the Gluteus Minimus