Dr. Andy Galpin

So imagine doing a side bend.

The progression would be, again, lateral plank, and we're good there.

You can hold the lateral plank for, say, 60 seconds.

I'm good.

Now, the next progression of your exercise would be to stand up and do a lateral bend.

And we're going to focus on the eccentric and the lowering portion.

So show me you can extend the movement with a little bit of load and a lot of repetitions and still continue to move properly.

If you can do that, then I'm okay with us adding some load.

So phase three is still the either anti-movement or the active eccentric movement, but with some load.

We can get heavy now.

Lower repetitions, less concerned about fatigue, and really just actually pushing strength here.

Step four is now the movement side of the equation.

It's the concentric action with fatigue.

So now can you actively pull that thing up?

Can we do the cable crunch?

Can we do more movement-based stuff for fatigue?

And then step five, of course, is can we do the movement stuff with load?

If you can get through all these things,

then I'm very comfortable letting you do whatever movement pattern we want and going fast and going heavy and going to fatigue.

And I feel like you're going to be in a really good position to do that.