Core
Warm-up
✅ Lubricates and mobilizes shoulders, scapulae, thoracic/cervical spine, hips, elbows, and wrists without fatigue.
✅ Gently activates the core and coordinates breathing for better postural control.
✅ Improves motor control and active range before pushes and planks.
✅ Reduces stiffness that often leads to compensations in the chest and shoulders.
⚠️ Moving too fast and losing control (quality > speed).
⚠️ Compensating with the lower back (ribs “popped out”) instead of moving the targeted joint.
⚠️ Shrugging shoulders or tensing the neck; aim for a long neck and stable scapulae.
⚠️ Bouncing or forcing the range until pain/tingling (especially wrist/shoulder).
⚠️ Holding the breath; use diaphragmatic breathing and exhale fully.
💡 Shoulder/scapular mobility and thoracic control facilitate a more stable and aligned sternum posture.
💡 Less wrist–elbow–shoulder tension prevents compensations that limit thoracic posture.
💡 Coordinating breathing and core improves rib–pelvis alignment, helping to perform pushes more comfortably and symmetrically.
1st exercise
✅ Strengthens the rectus abdominis, transverse, and stabilizing obliques, improving core strength, pelvic stability, and postural control.
✅ The elevated-leg version increases abdominal activation and pelvic control, promoting a more stable posture.
⚠️ Pulling on the neck with the hands.
⚠️ Using momentum instead of muscle contraction.
⚠️ Arching the lower back.
⚠️ Losing abdominal contraction on the descent.
⚠️ Moving the legs out of position (especially in the elevated-leg variant).
💡 Strengthens the anterior abdominal wall and core stability, promoting a more upright posture.
💡 Improves thoracic alignment and helps keep the ribcage in a stable and balanced position.
2nd exercise
✅ Works the abdominals and obliques.
✅ Legs elevated and bent: easier on the lower back (lumbar) and helps maintain controlled movement.
✅ Touching the opposite foot: demands more work from the obliques.
✅ Facilitates the transfer of controlled breathing to more advanced exercises.
⚠️ Pulling the neck with the hands or shrugging the shoulders.
⚠️ Lifting the lower back off the floor (losing the “tight belly” engagement).
⚠️ Moving the legs without control or rotating the hips to “reach” the foot.
⚠️ Doing it too fast or without breathing; exhale as you reach toward the foot.
💡 Improves trunk control and rib–pelvis relationship.
💡 Promotes trunk symmetry.
💡 The bent-leg variation reduces load on the neck and lower back (lumbar) and allows for more comfortable technique.
3rd exercise
✅ Strengthens the abdomen (rectus and deep muscles) and pelvic control, keeping the lower back pressed to the floor.
✅ Easy – 1 knee: hold one knee while the other leg lowers slowly. Less leverage, easier on the lower back. Helps learn the pattern and activates obliques without rotating the hips.
✅ Hard – 2 knees + arms back on extension: greater leverage and anti-extension challenge. When arms go behind the head, ensure the ribs don’t “pop out.” Increases core demand and breathing coordination.
⚠️ Pulling the neck or shrugging the shoulders.
(lower back lifts off) and losing the “active core.”
⚠️ Fácil: dejar caer la pierna extendida demasiado abajo o balancear la cadera.
⚠️ Hard: when moving arms back, avoid popping ribs, arching the back, or lowering legs beyond control. Don’t hold your breath.
⚠️ Going fast and with momentum instead of lifting/lowering with control.
💡 Improves anti-extension and rib control; helps keep the sternum and ribcage stable and aligned.
💡 The arms-back version trains rib control when raising the arms (key for a more aligned shoulder position).
💡 The one-knee version allows you to learn the technique without straining the neck or lower back, and then progress to the harder one.
4th exercise
✅ Strengthens glutes, hamstrings, and lower back (posterior chain).
✅ Improves pelvic stability and lower back endurance.
✅ Helps maintain a more upright posture in daily life.
⚠️ Overarching the lower back (ribs sticking out). Think: “navel gently pulled in.”
⚠️ Raising legs or torso too high and losing pelvic control.
⚠️ Spreading/rotating legs or using momentum instead of slow movement.
⚠️ Neck tension from looking forward; look at the floor and lengthen the back of the neck.
⚠️ Forgetting to breathe: exhale on the lift, inhale on the descent.
💡 A stronger posterior chain promotes a more aligned thoracic posture.
💡 Better posture and scapular control balance push/pull work and reduce the tendency to hunch.
💡 Prioritizing glute activation protects the lower back and makes the exercise more comfortable and safe.
5th exercise
Benefits ▶
✅ Strengthens the muscles of the back, shoulders, and core.
✅ Improves thoracic extension and shoulder mobility.
✅ Increases scapular control and trunk stability.
Common mistakes ▶
⚠️ Lifting from the lower back without activating the glutes.
⚠️ Shrugging shoulders toward the ears when bringing the arms forward/up.
⚠️ Moving the arms quickly and without control or letting the torso drop on the way down.
⚠️ Mirar al frente con el cuello tenso; mejor mirada al suelo y nuca larga.
⚠️ Holding your breath; exhale when lifting, inhale when lowering.
Why it’s good for pectus ▶
💡 Promotes smooth and controlled thoracic extension (without forcing range).
💡 Improves scapular control and thoracic organization when raising the arms.
💡 Makes breathing easier in extended positions.
Warm-up
✅ Lubricates and mobilizes shoulders, scapulae, thoracic/cervical spine, hips, elbows, and wrists without fatigue.
✅ Gently activates the core and coordinates breathing for better postural control.
✅ Improves motor control and active range before pushes and planks.
✅ Reduces stiffness that often leads to compensations in the chest and shoulders.
⚠️ Moving too fast and losing control (quality > speed).
⚠️ Compensating with the lower back (ribs “popped out”) instead of moving the targeted joint.
⚠️ Shrugging shoulders or tensing the neck; aim for a long neck and stable scapulae.
⚠️ Bouncing or forcing the range until pain/tingling (especially wrist/shoulder).
⚠️ Holding the breath; use diaphragmatic breathing and exhale fully.
💡 Shoulder/scapular mobility and thoracic control facilitate a more stable and aligned sternum posture.
💡 Less wrist–elbow–shoulder tension prevents compensations that limit thoracic posture.
💡 Coordinating breathing and core improves rib–pelvis alignment, helping to perform pushes more comfortably and symmetrically.
1st exercise
✅ Strengthens the rectus abdominis, transverse, and stabilizing obliques, improving core strength, pelvic stability, and postural control.
✅ The elevated-leg version increases abdominal activation and pelvic control, promoting a more stable posture.
⚠️ Pulling on the neck with the hands.
⚠️ Using momentum instead of muscle contraction.
⚠️ Arching the lower back.
⚠️ Losing abdominal contraction on the descent.
⚠️ Moving the legs out of position (especially in the elevated-leg variant).
💡 Strengthens the anterior abdominal wall and core stability, promoting a more upright posture.
💡 Improves thoracic alignment and helps keep the ribcage in a stable and balanced position.
2nd exercise
✅ Works the abdominals and obliques.
✅ Legs elevated and bent: easier on the lower back (lumbar) and helps maintain controlled movement.
✅ Touching the opposite foot: demands more work from the obliques.
✅ Facilitates the transfer of controlled breathing to more advanced exercises.
⚠️ Pulling the neck with the hands or shrugging the shoulders.
⚠️ Lifting the lower back off the floor (losing the “tight belly” engagement).
⚠️ Moving the legs without control or rotating the hips to “reach” the foot.
⚠️ Doing it too fast or without breathing; exhale as you reach toward the foot.
💡 Improves trunk control and rib–pelvis relationship.
💡 Promotes trunk symmetry.
💡 The bent-leg variation reduces load on the neck and lower back (lumbar) and allows for more comfortable technique.
3rd exercise
✅ Strengthens the abdomen (rectus and deep muscles) and pelvic control, keeping the lower back pressed to the floor.
✅ Easy – 1 knee: hold one knee while the other leg lowers slowly. Less leverage, easier on the lower back. Helps learn the pattern and activates obliques without rotating the hips.
✅ Hard – 2 knees + arms back on extension: greater leverage and anti-extension challenge. When arms go behind the head, ensure the ribs don’t “pop out.” Increases core demand and breathing coordination.
⚠️ Pulling the neck or shrugging the shoulders.
(lower back lifts off) and losing the “active core.”
⚠️ Fácil: dejar caer la pierna extendida demasiado abajo o balancear la cadera.
⚠️ Hard: when moving arms back, avoid popping ribs, arching the back, or lowering legs beyond control. Don’t hold your breath.
⚠️ Going fast and with momentum instead of lifting/lowering with control.
💡 Improves anti-extension and rib control; helps keep the sternum and ribcage stable and aligned.
💡 The arms-back version trains rib control when raising the arms (key for a more aligned shoulder position).
💡 The one-knee version allows you to learn the technique without straining the neck or lower back, and then progress to the harder one.
4th exercise
✅ Strengthens glutes, hamstrings, and lower back (posterior chain).
✅ Improves pelvic stability and lower back endurance.
✅ Helps maintain a more upright posture in daily life.
⚠️ Overarching the lower back (ribs sticking out). Think: “navel gently pulled in.”
⚠️ Raising legs or torso too high and losing pelvic control.
⚠️ Spreading/rotating legs or using momentum instead of slow movement.
⚠️ Neck tension from looking forward; look at the floor and lengthen the back of the neck.
⚠️ Forgetting to breathe: exhale on the lift, inhale on the descent.
💡 A stronger posterior chain promotes a more aligned thoracic posture.
💡 Better posture and scapular control balance push/pull work and reduce the tendency to hunch.
💡 Prioritizing glute activation protects the lower back and makes the exercise more comfortable and safe.
5th exercise
Benefits ▶
✅ Strengthens the muscles of the back, shoulders, and core.
✅ Improves thoracic extension and shoulder mobility.
✅ Increases scapular control and trunk stability.
Common mistakes ▶
⚠️ Lifting from the lower back without activating the glutes.
⚠️ Shrugging shoulders toward the ears when bringing the arms forward/up.
⚠️ Moving the arms quickly and without control or letting the torso drop on the way down.
⚠️ Mirar al frente con el cuello tenso; mejor mirada al suelo y nuca larga.
⚠️ Holding your breath; exhale when lifting, inhale when lowering.
Why it’s good for pectus ▶
💡 Promotes smooth and controlled thoracic extension (without forcing range).
💡 Improves scapular control and thoracic organization when raising the arms.
💡 Makes breathing easier in extended positions.
Warm-up
✅ Lubricates and mobilizes shoulders, scapulae, thoracic/cervical spine, hips, elbows, and wrists without fatigue.
✅ Gently activates the core and coordinates breathing for better postural control.
✅ Improves motor control and active range before pushes and planks.
✅ Reduces stiffness that often leads to compensations in the chest and shoulders.
⚠️ Moving too fast and losing control (quality > speed).
⚠️ Compensating with the lower back (ribs “popped out”) instead of moving the targeted joint.
⚠️ Shrugging shoulders or tensing the neck; aim for a long neck and stable scapulae.
⚠️ Bouncing or forcing the range until pain/tingling (especially wrist/shoulder).
⚠️ Holding the breath; use diaphragmatic breathing and exhale fully.
💡 Shoulder/scapular mobility and thoracic control facilitate a more stable and aligned sternum posture.
💡 Less wrist–elbow–shoulder tension prevents compensations that limit thoracic posture.
💡 Coordinating breathing and core improves rib–pelvis alignment, helping to perform pushes more comfortably and symmetrically.
1st exercise
✅ Strengthens the rectus abdominis, transverse, and stabilizing obliques, improving core strength, pelvic stability, and postural control.
✅ The elevated-leg version increases abdominal activation and pelvic control, promoting a more stable posture.
⚠️ Pulling on the neck with the hands.
⚠️ Using momentum instead of muscle contraction.
⚠️ Arching the lower back.
⚠️ Losing abdominal contraction on the descent.
⚠️ Moving the legs out of position (especially in the elevated-leg variant).
💡 Strengthens the anterior abdominal wall and core stability, promoting a more upright posture.
💡 Improves thoracic alignment and helps keep the ribcage in a stable and balanced position.
2nd exercise
✅ Works the abdominals and obliques.
✅ Legs elevated and bent: easier on the lower back (lumbar) and helps maintain controlled movement.
✅ Touching the opposite foot: demands more work from the obliques.
✅ Facilitates the transfer of controlled breathing to more advanced exercises.
⚠️ Pulling the neck with the hands or shrugging the shoulders.
⚠️ Lifting the lower back off the floor (losing the “tight belly” engagement).
⚠️ Moving the legs without control or rotating the hips to “reach” the foot.
⚠️ Doing it too fast or without breathing; exhale as you reach toward the foot.
💡 Improves trunk control and rib–pelvis relationship.
💡 Promotes trunk symmetry.
💡 The bent-leg variation reduces load on the neck and lower back (lumbar) and allows for more comfortable technique.
3rd exercise
✅ Strengthens the abdomen (rectus and deep muscles) and pelvic control, keeping the lower back pressed to the floor.
✅ Easy – 1 knee: hold one knee while the other leg lowers slowly. Less leverage, easier on the lower back. Helps learn the pattern and activates obliques without rotating the hips.
✅ Hard – 2 knees + arms back on extension: greater leverage and anti-extension challenge. When arms go behind the head, ensure the ribs don’t “pop out.” Increases core demand and breathing coordination.
⚠️ Pulling the neck or shrugging the shoulders.
(lower back lifts off) and losing the “active core.”
⚠️ Fácil: dejar caer la pierna extendida demasiado abajo o balancear la cadera.
⚠️ Hard: when moving arms back, avoid popping ribs, arching the back, or lowering legs beyond control. Don’t hold your breath.
⚠️ Going fast and with momentum instead of lifting/lowering with control.
💡 Improves anti-extension and rib control; helps keep the sternum and ribcage stable and aligned.
💡 The arms-back version trains rib control when raising the arms (key for a more aligned shoulder position).
💡 The one-knee version allows you to learn the technique without straining the neck or lower back, and then progress to the harder one.
4th exercise
✅ Strengthens glutes, hamstrings, and lower back (posterior chain).
✅ Improves pelvic stability and lower back endurance.
✅ Helps maintain a more upright posture in daily life.
⚠️ Overarching the lower back (ribs sticking out). Think: “navel gently pulled in.”
⚠️ Raising legs or torso too high and losing pelvic control.
⚠️ Spreading/rotating legs or using momentum instead of slow movement.
⚠️ Neck tension from looking forward; look at the floor and lengthen the back of the neck.
⚠️ Forgetting to breathe: exhale on the lift, inhale on the descent.
💡 A stronger posterior chain promotes a more aligned thoracic posture.
💡 Better posture and scapular control balance push/pull work and reduce the tendency to hunch.
💡 Prioritizing glute activation protects the lower back and makes the exercise more comfortable and safe.
5th exercise
Benefits ▶
✅ Strengthens the muscles of the back, shoulders, and core.
✅ Improves thoracic extension and shoulder mobility.
✅ Increases scapular control and trunk stability.
Common mistakes ▶
⚠️ Lifting from the lower back without activating the glutes.
⚠️ Shrugging shoulders toward the ears when bringing the arms forward/up.
⚠️ Moving the arms quickly and without control or letting the torso drop on the way down.
⚠️ Mirar al frente con el cuello tenso; mejor mirada al suelo y nuca larga.
⚠️ Holding your breath; exhale when lifting, inhale when lowering.
Why it’s good for pectus ▶
💡 Promotes smooth and controlled thoracic extension (without forcing range).
💡 Improves scapular control and thoracic organization when raising the arms.
💡 Makes breathing easier in extended positions.
1st exercise
✅ Mejora el control de escápulas y la postura. Aumenta la conciencia corporal (mover escápulas sin doblar codos) y refuerza la estabilidad de cuello y hombros. La versión con rodillas facilita aprender la técnica sin sobrecargar.
⚠️ Doblar codos, perder alineación de cadera, rango muy corto (sin retraer/protruir) y tensar el cuello mirando al frente.
💡 Activa el serrato anterior, ayuda a “abrir” hombros y mejora la estabilidad torácica. Prepara para empujes más exigentes.
2nd exercise
✅ Strengthens the abdomen (rectus and deep) and pelvic control, maintaining the lower back flat al suelo.
✅ Easy – 1 knee: hold one knee while the other leg extends/lowers slowly. Shorter lever, easier on the lower back. Helps learn the pattern and activates obliques without rotating the hips.
✅ Hard – 2 knees + arms back when extending: greater lever and challenge of anti-extension. When bringing the arms behind the head, you must ensure that the ribs don’t “flare out”. Increases core demand and breathing coordination.
✅ Útil como parte del calentamiento de core antes de empujes y planchas.
✅ Easy – 1 knee: hold one knee while the other leg extends/lowers slowly. Shorter lever, easier on the lower back. Helps learn the pattern and activates obliques without rotating the hips.
✅ Hard – 2 knees + arms back when extending: greater lever and challenge of anti-extension. When bringing the arms behind the head, you must ensure that the ribs don’t “flare out”. Increases core demand and breathing coordination.
✅ Útil como parte del calentamiento de core antes de empujes y planchas.
⚠️ Pulling the neck or shrugging the shoulders.
⚠️ Arching the lower back (lower back lifts off) and losing the “active core.”
⚠️ Easy: letting the extended leg drop too low or swinging the hip.
⚠️ Hard: when bringing the arms back, flaring the ribs, arching the back, or lowering the legs beyond your control. Do not hold your breath.
⚠️ Going fast and with momentum instead of lifting/lowering with control.
⚠️ Arching the lower back (lower back lifts off) and losing the “active core.”
⚠️ Easy: letting the extended leg drop too low or swinging the hip.
⚠️ Hard: when bringing the arms back, flaring the ribs, arching the back, or lowering the legs beyond your control. Do not hold your breath.
⚠️ Going fast and with momentum instead of lifting/lowering with control.
💡 Mejorar el control anti-extension y de las costillas ayuda a mantener el sternum y la caja torácica más estables y alineados.
💡 La versión con brazos atrás entrena el control costal cuando elevas los brazos (clave para una postura de hombros más abierta).
💡 The one-knee version allows you to learn the technique without straining the neck or lower back, and then progress to the harder one.
💡 La versión con brazos atrás entrena el control costal cuando elevas los brazos (clave para una postura de hombros más abierta).
💡 The one-knee version allows you to learn the technique without straining the neck or lower back, and then progress to the harder one.
3rd exercise
✅ Fortalece pecho, tríceps y hombros; el core trabaja anti-rotación. Mejora coordinación y estabilidad en apoyo unilateral.
Con rodillas: menos carga, más control.
⚠️ Girar el tronco al tocar, balanceo de caderas, no extender brazos antes del toque, cabeza fuera de línea, olvidar respirar.
💡 Combina empuje + estabilidad del tronco para mantener el esternón estable y alineado; mejora la simetría entre lados.
4th exercise
✅ Fortalece pecho, tríceps y core mientras mejora la movilidad de hombros y columna. Entrena transiciones controladas (descanso → esfuerzo), coordinación y control postural.
⚠️ No estirar la espalda al volver, caderas que suben/bajan de golpe, manos fuera de línea de hombros, transiciones rápidas sin control.
💡 Abre y moviliza el pecho mientras mantiene el esternón estable en la transición. Favorece alineación torácica y simetría muscular.
5th exercise
✅ Fortalece la espalda (zona postural), los hombros y el core.
✅ Mejora la extensión torácica y la movilidad de hombros.
✅ Aumenta el control de escápulas y la estabilidad del tronco.
✅ Mejora la extensión torácica y la movilidad de hombros.
✅ Aumenta el control de escápulas y la estabilidad del tronco.
⚠️ Subir solo desde la zona lumbar sin activar glúteos.
⚠️ Encoger hombros hacia las orejas al llevar los brazos al frente/arriba.
⚠️ Mover los brazos rápido y sin control o dejar caer el pecho al bajar.
⚠️ Mirar al frente con el cuello tenso; mejor mirada al suelo y nuca larga.
⚠️ Encoger hombros hacia las orejas al llevar los brazos al frente/arriba.
⚠️ Mover los brazos rápido y sin control o dejar caer el pecho al bajar.
⚠️ Mirar al frente con el cuello tenso; mejor mirada al suelo y nuca larga.
💡 Ayuda a abrir el pecho y a alinear la caja torácica.
💡 Fortalece los músculos que estabilizan el esternón y mejora la postura, compensando los hombros adelantados.
💡 Mejor control torácico + escápulas estables = empujes y respiración más cómodos.
💡 Fortalece los músculos que estabilizan el esternón y mejora la postura, compensando los hombros adelantados.
💡 Mejor control torácico + escápulas estables = empujes y respiración más cómodos.
Estiramiento
✅ Latissimus dorsi (lateral): increases extensibility of the lat and lateral myofascial tissue; promotes lateral rib expansion during breathing.
✅ Scapular: improves scapulothoracic glide (protraction/retraction) and frees up the shoulder.
✅ Posterior chain: improves tolerance to hamstring and posterior fascia stretching.
✅ Lumbar: reduces stiffness and improves comfort during movement.
✅ Cervical: reduces neck tension and helps position the head better.
✅ Glute: facilitates hip rotation and pelvic stability.
✅ Calf/Soleus: improves ankle dorsiflexion and foot support.
✅ Posterior chain (2nd round): integrates the gained range globally, without forcing.
⚠️ Forcing the range to the point of pain or tingling; the stretch should be gentle and breathable.
⚠️ Bouncing to “gain” inches instead of holding a stable position.
⚠️ Shrugging shoulders or over-lifting the ribs; better to keep the neck long and ribs controlled.
⚠️ Compensating with the lower back when the work is meant for the hips/shoulders/hamstrings.
⚠️ Stopping your breath; exhale slowly to release tension.
💡 Greater mobility in the back, shoulder, and scapulae promotes comfortable thoracic mobility and more efficient chest organization.
💡 Releasing the posterior chain and glutes improves overall alignment and reduces compensations that limit thoracic posture.
💡 Greater mobility in the neck and ankle facilitates a more comfortable posture and breathing during exercises.
