Nothing like a little daily accountability!!!! WHO GOT DAY 8 done?! What questions do we have!!

If you’re doing leg raises and only feeling your hip flexors, or doing planks and only feeling your lower back.. you aren't training your abs. You’re just moving your limbs. The Problem: Poor TVA (Transverse Abdominis) control. Most people "push out" against their abdominal wall when they strain. This creates pressure, causes doming, and completely disengages the muscles you’re trying to hit. The Fix: 1. Slow Down: If you’re rushing the rep, you’re using momentum, not muscle. 2. The "Zip Up" Breath: Before you move, exhale all your air and imagine zipping up a tight pair of jeans. Pull your belly button ‘away’ from your waistband. 3. Engage First: The brace happens ‘before’ the movement starts. If you don't feel the tension in your deep core before the first rep, stop and reset. Stop wasting your energy on junk volume. One controlled, braced rep is worth fifty sloppy ones. Focus on the "Pull In" today. Who got day 7 in?!

We are six days into the May "Four for the Core" rotation. The excitement of Day 1 is gone.. now it’s about the discipline of the work. I want an honest status report from everyone in the comments: 1. Have you hit all 6 days of core work so far? 2. How is your midsection feeling? (Sore? Tight? Strong?) 3. Are you noticing any changes in your bloating or digestion since starting the Gut Protocol? The Standard: We don't just start things; we finish them. If you missed a day, acknowledge it and get back on track today. No excuses. I’ll be replying to everyone below to help you troubleshoot any issues you’re having. Let’s go.

We are back to TVA Focus which EVERYONE should be working on! Go watch the recording from yesterday to learn how to do a proper stomach vacuum!!! Who got day 5 in?!

If you’re just "getting through" your core work, you’re wasting your time. Today is Day D: Isometric Stability. We aren't moving; we are bracing. If you want a cinched waist, you have to master the tension. The Standard for Today: Bear Crawl Holds: Knees ONE INCH off the ground. Any higher and your hip flexors take over. Hollow Body Holds: If your lower back leaves the floor, the set is over. Glue your spine down. Plank Shoulder Taps: Minimize hip movement. Imagine a glass of water on your back.. don’t spill a drop. tehe The Biggest Mistakes I See: 1. Rushing: Speed is a mask for weakness. Slow down. 2. Doming: If your stomach pushes out, you’ve lost the deep core (TVA). Pull in, don’t push out. 3. Using Hip Flexors: If you feel this in your quads or hips, you aren't bracing your midsection. Execution: Perform 3 rounds of the Day D circuit. Focus on the squeeze, not the clock.