8 Point Plank Abdominal Challenge

*Disclaimer* This an advanced routine. If at any point you experience compression in your lower back or any other fault in form, stop your session and continue to build your endurance for the days to come.
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[@mankillsquare]

I feel like Eric Goodman is a body mechanics genius and thinks of the best cues. He knows the right things to say to make you get into these crazy but effective positions.

[@margieaustman]

Im guessing he does them himself so he knows how to get the best results

[@vstamil4049]

😂😂😂😂😂😂😂😂😂

[@Missinaibi1]

Wow I can feel lengthening in my lower back when I let my hips lower as you prompted. Feels like it’s addressing a lot of things together that pt exercises etc have addressed in isolation.

[@Beefgut]

“... think about how annoying my voice is becoming...” bursting out laughing !!!

[@Albatrossgirl]

Great to see some new videos from Dr Goodman. Embrace Foundation Training and you will get life-changing results.

[@fysiologikwellness]

Excellent cueing. Brutal & simple🤘🏽

[@rekone666]

It's crazy how this plank never gets easier😂Woof!

[@JoeBudd-D]

The only 2 trainers I recommend on KZbin are Eric Goodman and Jeff Cavalier from Athlean X. Foundation Training for pain and Athlean X for weights because it’s all based on physical therapy and biomechanics. They both are head and shoulders above all.

[@bradbellamy2288]

Couldn't agree more with this comment. Gold.

[@dinglebeey]

michael boyle and dr mcgill too

[@jackaro0343]

what about functional movement (dynamic movements for martial arts etc?) any reccs?!? :D

[@edm5929]

Agree

[@priley817]

@@jackaro0343 john danaher for martial arts

[@LeonxLeon]

man this is a good one, it hits right where it should for me right now

[@domrschool60]

Dr. Goodman, pleaseee please please reupload your "12 minutes of founders training" video. I know you said that there is a lot more to founders training than that video, which I agree with. But that training session helped me with my pain so much, and I know I'm not the only one! Please consider reuploading! Thanks, -Dom

[@checkitout2468]

Dominic Retli I am frantically looking for it! That video is awesome...

[@another5968]

Me toooo 😟

[@lyonifisher5757]

It was always there for me. Unless it went away without me noticing. I have kind of learned it off by heart by now, and do it without the video at my gym. I occasionally go back to it, to be sure I haven't forgotten anything. kzbin.info/www/bejne/anOyhamXh8Z3oKs

[@YogawithAliBeale]

I think this is what you were looking for. kzbin.info/www/bejne/anOyhamXh8Z3oKs

[@joehell6317]

Its this kzbin.info/www/bejne/anOyhamXh8Z3oKs

[@mary-anne1201]

This is gold! Insane! Tough but feel like the results will be amazing.

[@tombillard5264]

Love how he starts laughing at the victim lol

[@BrunoTreves]

Great video! Very useful. 👍

[@CoachPritch]

Thanks for posting these videos! Is it common to feel this mostly in my shoulders and neck? I guess my form is off, no issues with the low back...I’m feeling it in my arm pit area and shoulders

[@Olga-uh4op]

Thanks for this great exercises! What work do the shoulder blades do when pushing the arms?

[@davidalhadeff8238]

@Foundation Training: From Pain To Performance Great excercise. Should I be feeling a pull in my lower back or should it be more in the middle to upper? Thanks

[@iliyang9100]

Thank you!

[@kbkesq]

To do list item 1 for tomorrow morning!

[@SimonHergott]

Damn.. These are no joke.

[@weegallowglass]

Reeeeeeally want that 12 minute video back. Happy to pay a fair price for it.

[@FoundationTraining]

weegallowglass it’s still free under past programs on our stream.foundationtraining.com site. It’s one of a few videos you can access without a subscription.

[@A.I8I.M]

3:05 'pull the chin back'= Golden tip!👌

[@robindavis7023]

Thanks.

[@ms6063]

do it on the bed (not too soft bed , coir bed is fine )its good for elbows and still get same effect !

[@tsunami8248]

I am laying on the ground, not able to stand up,bad lumbago, that's why I came here. I am happy I could crawl to the floor,for it's harder, took me about ten minutes and a lot of tears and aaahs

[@Timbelman]

Can I ask why you took down the "Powerful Posture and Pain Relief- 12 minutes of Foundation Training" video? I load that thing up all the time, was sad to see it is gone now.

[@rebeccawhite7540]

I was so disappointed to log on today and discover that my favorite Foundation Training videos have been taken down: the short video with Brian and the longer, 12 minute or so video with Brian and the other guy. My husband and I did those videos frequently, and I have recommended those videos to other people with back pain as well. Please reconsider taking those videos down and re-post them to KZbin!

[@SeanReyes]

Just found out the same thing, what the f*** is that about?

[@rubabhuss2791]

​@@SeanReyes It is called "Foundation Training original 12 minutes"

[@TheFr3styler]

Where is the no back pain ever Video? (12 min workout) pleeaase it was so good!!

[@TrainerHutch]

Omg that sucks soooo good!

[@D4n21]

Starts @2:00

[@Brandon2953]

Why did you delete the video of lower back, It is very good!

[@dickinsontanner]

I am also very curious about this!

[@rubabhuss2791]

It is called "Foundation Training original 12 minutes"

[@TheGoodfella2012]

1:07 Are you supposed to be posteriorly tilting the hips? i.e. tucking your hips under/trying to close to gap between the front hip bone and front lower ribs?

[@kristinludlowUX]

The elbow placement really messes with what seems like an impinged nerve in the front of my shoulders. If I place my elbows back a little bit behind the shoulders it's not bad. Hopefully this is a mod that's OK to do.

[@raphaeltrevisan1733]

If you feel this in your midback, is that good, or should it only be in your abs?

[@JS-ws3zt]

I feel "more" when I push the elbows out and everything else in

[@shahradb1]

Hi what happened to your founder video??

[@EVOQBIKE]

Amazed how difficult this is. So to clarify, you want to push all the 8 points into the ground? Having a hard time feeling “pushing the rib cage wide”. Any other way you explain that? Thank you!

[@FoundationTraining]

Push through the elbows and imagine your pushing the space between your scapulas to the sky while breathing big inhalation’s to this area

[@ghalebabuarja2926]

What is the difference between 8 point plank and 6 point ( conventiinal plank)??

[@martintotland7629]

Hey dr. Goodman, why did you delete the 12 minute foundation training :( it made me pain free when cycling, what video would you recommend to cycling , this one?

[@michaeldegarmo13]

I’ve still been able to find it… and I agree, it’s great!

[@mirceaandreighinea]

just did it like this: 1 minute on, 30 seconds off, for 6 times. it felt good ;-)

[@prae102288]

Nice

[@C-C_RIN890]

HOLY SHIT THATS HARD

[@kingfiend]

Man, what do I do if it's all the pain in my lower back, like it's the place what works the most in this exercise. I try listening to what instructor says, but still it's the back who does the work for me.

[@jefflaine5884]

WHY DID YOU REMOVE THE FOUNDATION LOWER BACK LANCE VIDEO? I USE THAT DAILY

[@Juzny]

I tried to do it by heart but all I could come up with was "even higher Brian, even higher Peter..."

[@CheyziEdits]

Metod Juzna or the "not rotating yet"

[@dickinsontanner]

It's funny how so many people have these quotes ingrained in their brain.lol I think I hav it memorized and im sure many of you do too if you figure it out!

[@kirpaS]

Agree!! I was just about to show my brother!!!

[@natalynapaea2711]

Yes I was looking for that video too! Please can you put that video back up? My back is starting to hurt again and I was about to start doing that whole video daily again. Please it really helps me.

[@susanlovelace01]

i tend to hold my breath, but i'm assuming breath normal?

[@Curiouscricket]

Why do I only feel this in my shoulders and elbows?

[@Amiska5v5]

You had a video called "There is a lot more to Foundation Training than this routine" Did you take it down?

[@ayermt]

hey dr g, my shoulders and elbows hurt a little more than i think they should on this one. any advice on that? thanks, appreciate the content :)

[@FoundationTraining]

A couple options: Try rolling up a couple mats for extra cushion under them. Try internally rotating the legs slightly ( toes in heels wide but still dorsiflexed) Make sure elbows are inline and just in front but equal distribution of weight through hands, knees, toes,

[@summits100]

Just one simple question regarding the head/neck positioning in Foundation Training. If one has a reverse cervical curve, wouldn't it be best to maintain a natural cervical curve and more lifted head position in the Founder and this plank? Please do tell!

[@FoundationTraining]

Please follow along as we describe

[@erichill7560]

How can we tell if our elbows are too far forward? When I try to do this exercise without the video I usually don't feel like I'm in the right position.

[@FoundationTraining]

Think of them in-line with the shoulders but just slightly in front

[@jungshin87]

i dont get it. so knees should stay on floor?

[@poppamike8619]

Noob Q: What is benefit in this 8-point plank tabata in regards to my Foundation training for my back? Tx for any all/help!

[@duanesnow424]

You are contracting the core muscles, transverse abs and psoas and maintaining a posterior pelvic tilt. Its an “anti-extension “stabilization exercise and its very beneficial if done correctly. Its the opposite of the founder, and very necessary

[@karmipatt-shamir3346]

Hey, why do my trapeze hurt during this??

[@elshamanJ1]

How do you keeps shoulders from straining? I feel I have some shoulders issues and this can add to the strain.

[@michaelrivas1412]

For me, focusing on using my lats as the anchor for my shoulders helps divide the strain of that load tremendously

[@blackbull420]

I think im just going to lay here... in a puddle of sweat for a few minutes... felt that one 😅😜

[@namikazeomar8001]

I am dead

[@jeremytobias3306]

Can I ask a question Dr Goodman, when I'm warmup slow & get into the exercises, I feel good, but it seems only when I'm doing them & before I start it's like I'm back where I stated the morning before

[@FoundationTraining]

Jeremy Tobias lots of factors. What else are you using to improve? What’s your major symptoms ? Have you seen a doctor for them?

[@jeremytobias3306]

@@FoundationTraining Yes I have ajustments from D.C, D.O.M.P/ Rolfing etc... They know muscles, but I have a Mechanic problem, Position, bras muscles I shouldn't trying to be in a proper position that I Lose myself, hold my breath & run out, it's a me thing Doc, sorry, didn't expect an Answer, as in MD Docs I only follow Mercola, Blaylock & Bowen, they keep the right Oath, not Pharma, thanks for Hearing me Dr Eric Goodman, Creator Of Foundation Training, Which Rocks, Your Awesome

[@jeremytobias3306]

They say I have Great Structure & Flexabity, but my Posture & Thorasic seem to stay on the Fence kind a thing, I'll either work through it or fly to Foundation Training to learn some mechanics from you guys, I have your book & Workout, just need to fine-tune my Mechanics, just so you know it's not my effort, all I do in my spare time is work at it,

[@jeremytobias3306]

Research is my thing, Mechanics I'm lost, my D.O.M.P has me researching for her actually, medical papers drive her crazy, I Guess all you Doc have to learn to heal, your minds can fill up quickly, no time for all the rest, I just need a trainer who can Untrain my Bad Mechanics & Instill Proper Movements, so good I May Even Be In One Of Your Demo Videos, but I Am Shy, lol

[@andrewbalfour9373]

This is brilliant. Can I ask if you are meant to breathe while holding the posistion for 20 seconds?

[@ismanawebster4583]

I'm quite cocky about my core strength but I just got schooled 😥😣😂😂

[@Brurarum]

Would you say its bad to feel compression in low back the during lowering the hips down? While im squeezing everything into posterior tilt its ok, but when i need to lower it down the hips relax into extension and i get a cramping, compressing feeling.

[@FoundationTraining]

Try giving your legs a bit more internal rotation and make sure you aren’t squeezing your glutes, exhale contract abdominals hard. If that doesn’t help go to our website and find an instructor to watch you. FoundationTraining.com It’s usually a simple fix you might just need a trained pair of eyes.

[@anonymouse5910]

Ugh, I hate this...no, I love this....

[@KaRmOdAgUrU]

Why do I feel this in my scapulas?

[@AlexM-vh2pu]

What about side planks? I have not seen any type of side plank variations in FD.

[@duanesnow424]

Good question, cuz many times its the missing exercise

[@ItsVes999]

This makes me so confused, I’m guessing I’m not doing this right but it isn’t difficult at all For me and I don’t feels anything outside of back pain I spent like 45 minutes trying to just get the form down and I still can’t, any tips?

[@duanesnow424]

This is impossible for someone in acute pain and a very weak core. Start in 4 pt kneeling and just do cat camel for a week, then try it again

[@captc502]

I feel like while I am doing this, I can barely get my hips up from the ground. Is there something I'm doing wrong?

[@FoundationTraining]

It’s a difficult pose, take your time

[@peacefulbliss1]

Great challenging exercise, thank you. Can this be done every day, or should I skip a day? I have a "pelvic belly", my lower abdomen is swollen out, it feels like internal tightness that puts pressure on my bladder. I have pelvic floor tightness that I am currently doing resistance stretching for. Hitting this area is a bitch no matter what I do. Any other suggestions for getting rid of this and hitting that lower abdominal area? Thanks so much for your time!

[@Safestill]

Hey man - did you ever figure out if this can be done daily?

[@peacefulbliss1]

@@Safestill The poster in the video never replied back on here. I still do it, but not everyday, I guess it's better to rest a day in between.

[@Safestill]

@@peacefulbliss1 Cheers for the reply. I just watched it properly and the coach said do it everyday. Let's get on it!

[@peacefulbliss1]

@@Safestill He did, but it's a rough one to do ever single day, I have to work up to this lol!

[@KenpachiDawson]

Did you ever find any good workouts for that pelvic belly? I just do ab workouts to see if it makes it go down. But not too much progress has been made

[@tealeh2]

My knees feel a lot of pressure. .what I am doing wrong?

[@FoundationTraining]

C M sounds like uneven weight distribution. Slow down A bit, try to slowly get through one or two 8 point planks. Make sure the hands, elbows and feet are pushing with same intensity as knees.

[@cbphto]

On a related topic: why have some of your Foundation videos been removed from KZbin? For example this one. kzbin.info/www/bejne/anOyhamXh8Z3oKs These videos have been a great follow along resource.

[@Unstable_Diffusion89]

Can you do this if you have scoliosis?

[@for3st945]

You can do anything as long as it doesn't cause pain. If you scoliosis is caused by a hip unevenness then you can even fix it. Core is important to stabilize your spine and it would be beneficial to decrease the curve of ur scoliosis

[@anthonyr.3697]

1:56

[@mithunkamath526]

I get strong pains in my neck when I do this. Does anybody else experience the same? The weight on the elbow is too much to handle, and I can feel the pressure in my neck... causing some pain there...

[@mithunkamath526]

I do too. I was hoping he would address that in other videos but could not find any... My back is strong but my neck / shoulder is very weak

[@YogawithAliBeale]

Front of neck or back? I do think we can get pain in the back cause the muscles are weak and it's probably a good thing to work them. Front of neck I can only guess the chin tuck is too sever.

[@mithunkamath526]

@@YogawithAliBeale Back of my neck... It does not feel like pain due to working out though... not sure how to remedy it

[@duanesnow424]

It’s likely weakness in the scapular stabilizers snd shoulder girdles. Id try doing the same exercise, but reduce the hold time to 5 sec, then 10, then 15 and so on. Add 5 sec per week

[@saachhin]

Heres the recently deleted 12 MINUTE FOUNDATION VIDEO vimeo.com/276626439 Enjoy!

[@usernamepagnoo4133]

Is It ok if my Power back hurt After i do this?

[@FoundationTraining]

That shouldn’t be the case. We have detailed tutorials in our “On Ramp” and “Baseline” series on our App. They can be very impactful.

[@gmensing3006]

Hurts my shoulders

[@ridhwanhakim8073]

01:56

[@dssifter4043]

Excellent in every way! But please don't abuse the term 'Tabata', as it described a specific, arduous method of 90% VO2max repeats. This is a wonderful exercise but in no way reflects anything Tabata proscribed.

[@REd-cf3bu]

Hello, I hear that some planks are not advised when you have hyperlordosis, is this one okay with such condition?

[@FoundationTraining]

This plank is made for spinal issues. Enjoy slowly learning it on our app instead of in a challenging routine like this. 2 free weeks at ftstreaming.com

[@mirceaandreighinea]

in the final position (the real thing) he is, actually, having an extension in the neck... the chin is not inwards, as you say-want, and the back of the head is not horizontal (i mean more or less flat with the upper thoracic). doesn't look good to me, like not what you preach. if i'm wrong, please, tell me why. regards, Mircea (only half way to the exercise, cause you say it - at 4:17 - he is correcting him self. and, yup, he did it only that time...)

[@FoundationTraining]

mirceaandreighinea no body is perfect, nor do we claim to be. We appreciate the details, and steadily try to display our best efforts.

[@mirceaandreighinea]

of course, nobody perfect. yet, you have great experience, the name of your work starts with "foundation" (big claim), but the example you choose (Jessie) is not doing it right, and you approved the video... to me, it doesn't look good. regards, Mircea (a contemporary dancer)

[@peanutblazer202]

@@mirceaandreighinea really? Like really?

[@mirceaandreighinea]

@@peanutblazer202 yup, really Really REALLY - are we pro or not? :-)

[@kirpaS]

Why did you take down the most useful video!!! The lower back work out?!?!

[@aidanlisney5546]

I know that when I don’t like something, it’s probably good for me. And I really don’t like this…