After this video, you’ll know:

• How to perform a full range draw in of the abdominals and different cues that can assist in recruitment

• What the full range draw in DOESN’t look like

Performing the full range draw-in is the foundation to how we perform the core movements throughout this program. When referring to what a full range draw-in (FRDI), it describes what was discussed in the last two videos: a full range of motion of the abdominals inward when we correctly recruit the transverse abdominus/deep core.

As you exhale and draw in the lower, middle and upper abs, you are focusing on drawing those in with full excursion. You will be cued to apply this draw-in as a foundation to each exercise.

Here is an example:

Performing a standing march, you would inhale and expand the ribcage to prep for the movement, exhale and fully recruit the abdominals inwards (full range of motion) just before you start to lift the hip into a march.

You want to be able to perform this draw-in as a foundation to each movement. If you are unable to keep the draw-in and push out the abdominals to brace, you may need to modify the movement or take a break and reset. Sometimes I describe this as a “turtle shell” of the abdominals. When the abdominals start to protrude and push out, our strategy to stabilize changes and doesn’t utilize the deep core.