Train to Thrive – Foundations Reset
Day 3 of 7 — Core Control & Bracing
Today is about learning how to create gentle, controlled stability through your trunk without straining your neck or back.
Nothing today should feel intense.
If you feel tension in your neck, jaw, or low back — reduce effort.
Session (15–20 minutes)
1) Supine Breathing & Brace Awareness (5 minutes)
Lie on your back with knees bent
One hand on ribs, one on stomach
Inhale through the nose → ribs expand
Long exhale through the mouth
At the end of each exhale, gently tighten your midsection
as if preparing to lift a light object.
5 slow breaths × 2 rounds
Focus on:
Breathing first, then light control — not force.
2) Heel Slides (Core Control)
Stay on your back, knees bent
Lightly brace your core
Slowly slide one heel away, then return
Alternate sides
6 reps per side
If your back arches or you feel strain, shorten the range.
3) Bent-Knee March (Low Load)
On your back, knees bent
Brace lightly
Lift one foot a few inches, then lower
Alternate sides
6 reps per side
Movement should feel controlled and quiet.
4) Optional Supported Side Hold (ONLY if comfortable)
Choose one:
Option A — Side-lying support
Lie on your side
Knees bent
Light brace
Hold 15–20 seconds per side
Option B — Skip this entirely
If side positions bother your shoulder, neck, or ribs.
Key Takeaway
Core strength starts with control and breathing, not intensity.