Coordination, we will now discuss specific coordination that I would like you to focus on and engage across the majority if not all of the movements we review in this program and throughout your daily movements. This is going to be the ideal postural coordination for your overall body. So we're going to break it down into four sections so you can learn and master each individual coordination, and then tie them together into one overall coordination. Foot stabilization. foot and ankle mobility is an important aspect of posture. Weak feet can lead to tight and locked up ankles.

You need ankle mobility to be able to get into the correct positions to properly execute the movements we are learning and performing on a daily basis. A good example of this squats, many people are unable to properly execute the squat position because their ankles are locked up. Thus, they are unable to activate the glutes and end up relying on the calves and quads to carry the load. We will now learn a technique on how to find proper foot posture. Okay, so let's talk about proper foot posture. Okay, in the beginning, finding the proper foot posture, the sensation of what that actually feels like can be a little bit tricky.

So we're going to work on how to really find that posture today and how to really incorporate it into your movements and across different types of movements so they can really nail down the coordination and really build a strong foundation that you need to have correct posture. So the first things first, let's talk about footwear. It's really important to really be training in either minimal issue or barefoot because when you wearing shoes that have a lot of cushioning, or you're wearing shoes that have an elevated heel, it's really inhibiting the muscle, the major muscles in your posterior kinetic chain, especially the glutes. So okay, I'm going to show you an example of how this works. So when I stand up and get on my toes, right, it's really hard for me to activate the glutes and the posterior chain, right. So, for dialing or corkscrewing the feet, and when you just play your feet down, like you normally would, and now you're going to envision that you're shifting the weight to the outside of the feet, and you can instantly feel the change and engagement in the glue in your side and then your knees and what's really great about this is it takes a lot of the strain and pressure off of you calves, you don't want that doing all the work, you really want to engage these bigger muscle groups that are major players in core stabilization and engaging in proper posture throughout the day.

Okay, so this is foot dialing, right and some people may know this from when they do push ups and they're bringing their shoulder blades in and down. Plant the hands and then turn them turn them outward. It's the same thing with foot dialing again, you're not going to be leaning outwards or inwards. It's really you plant the feet and then you turn them outwards. Okay? So let's do an experiment.

I want you to do this with me so you can really feel what I'm talking about. Okay, so get on your knees. I mean, hey Nastya Okay, then on your toes, right? And tell me try to activate your Okay, tell me what that feels like. Just now just being flat footed, how you normally was activated. Now, of course with a beat and you can really feel that difference, right?

So this might actually be the missing puzzle piece for your training and really improving your core and your postural alignment in general. Again, just another note is when you're engaging in a course where the feet are what dialing, you're really feeling the weight distribution between the great toe or the big toe, the fifth toe and the heel, right in your foot arches completely elevated off the ground, which is what we want, right? Yeah, so you really want to use this posture as much as you can. We want to incorporate it across as many movements as possible throughout the day so we can really nail down this coordination into our daily activities, especially when you're doing squats or deadlifts. I learned this technique from Dr. Cathy newly from duly noted, you should definitely check her out. She is going open I learned a lot from her on her YouTube channel and her instrument.

So yeah, check it out. really give this a try. I know you can do it. It is a really little a game changer for me. So yeah, just keep working out You got this. Okay, let's go on foot dialing right.

So in order to really nail down the sensation and really get this coordination to be a part of your day to day movement. We really want to strengthen these glutes and especially on the side. So, we're going to do is we're going to first engaged in core stabilization our main pages anchored down in pelvic You should really feel that burning here. Okay. You really want to make sure that you are stabilizing your core while doing this to have the maximum benefit you can use the resistance band and do the pull down, Article down. So first we want to do it Let's try it again.

It'll help you progress a lot faster. To really make that progress and heal yourself faster. If you're finding that one side is weaker than the other, you can double up on that side. So if you're going to do them as hip abduction while you're moving, you can focus on stabilizing the right leg if your left glute is weaker and less is amazing. You're not going to receive the benefit