Dr. Andy Galpin

So more frequently matters.

No one ever got overtrained by doing bird dogs every day.

So we just don't have any real risk there because the load and intensity are actually pretty minimal.

But we can still chase fatigue.

We can induce certainly some strength gains.

We can induce some muscle growth.

And then we can actually restore some functionality.

So you can do these as little as three days a week up to seven days a week.

You can do a lot of working sets, up to even maybe 30 working sets per week per muscle.

you can get much closer.

You can take these to full volitional fatigue, right?

You can take these until you're getting as burned as you possibly want and not worry about, again, overloading some tissue.

If at this point we look back at the very beginning and we go, oh, okay,

That's why my physical therapist recommended these exercises or programmed it this way.

But that's why my bodybuilding coach said to do this or the person I follow online said this exercise was terrible or love and every combination in between.

So I hope at this point you have some clarity

and some relief, and you can think about where you're at now, or when situations pop up in the future, and you can start to go, okay, well, now I'm gonna modify my core training, either ramp it up, or actually maybe even peel it back, do different styles, do different intensities, do different rep ranges, do different exercise choices, based upon the actual demands and needs that I have.

I think it would be helpful though to give you maybe a particular example.

And so if you're up for it, I'll just give you one right now and I'll kind of walk you through what a sample week could look like.

At the highest level, I'm probably always going to pick at least one exercise from the flexion, one from the rotation, and then one from each of those in the anti.