Exercise Rules
Foot Rule
The foot has a natural triangle of ground contact points to distribute bodyweight into the ground. It is important to evenly distribute weight over all three points. Two of the points are on the forefoot and one point is the heel. With even distribution, 2/3’s of the weight should be on the front of the foot with only 1/3 of the weight on the heel. This will create a slight forward lean, causing the calf, hamstring, and abdominals in engage.
Pelvis Rule
Contract the transverse abdominis, also known as the TA (the muscle on the front of the pelvis) to pull your pelvis under you slightly and into a neutral position. Do not use your rectus abdominis (abs) to hold this position.
Shoulder Rule
Separate your shoulders by trying to get them to touch the walls on the opposite sides of the room. Another way to think about it is separating the pectoral muscles. Do not pull the shoulders down and back.