Dr. Andy Galpin

So four unique categories, not necessarily every day, but certainly every week.

I will rarely pick a muscle group specific exercise.

I almost always default to movement.

But if you want to pick a little bit more or in addition to that, based on the muscle group, that's fine too.

So it might look something like this.

Say you want to do your abs or something in your core five or six days per week.

You could mix and match.

And you could say something like day one, I'm going to do heavier load, six to 12 reps.

two to three working sets and go heavy.

And I'm really chasing stability here.

So I wanna make sure that my core can be really stable when I get things really heavy.

Great, so because you're going heavier, you're gonna do less repetition per set and probably less total working sets.

And then I might pick again, one exercise from each of those broad categories.

So maybe we start with an anti-extension exercise and I pick an ab wheel or a dead bug.

and I load it.

I know that these exercises are going to be really high in RA and TVA activation, but my spine is not getting overloaded.

I don't have a barbell on my back.

I'm not flexing or extending with really heavy loads because I'm on my back.

And so maybe I'm carrying and holding a really, really heavy, maybe a 50 or 60 pound kettlebell, and I'm doing my dead bugs with that.

So I know all of you have probably done dead bugs, but most of you have probably done them with just your body weight.