BSBSeSeeeeeseeseeaeeeeSeaeSESSEHSEESEEETEETSE' Z-HEALTH® R-PHASE™ TRAINING SERIES W. Eric Coss, D.C.AR RODNAGAAWNHA OAs RO 7 TABLE OF CONTENTS INTRODUCTION THE R-PHASE™ MOBILITY SERIES FOUR ELEMENTS OF EFFICIENCY THE ENEMIES OF EFFICIENCY Z-HEALTH® TRAINING RULES WHEN NOT TO PRACTICE Z No PAIN TRAINING PROGRAMS KEEPING A TRAINING LOG SPEAKING THE LANGUAGE THE ULTIMATE PROMISE OF Z-HEALTH® THE NEUTRAL STANCE LENGTHENING THE SPINE THE ANKLE & FOOT THE KNEE THE HIP & LEG THE PELVIS THE TRUNK & SPINE THE SHOULDER THE ELBOW, WRIST & HAND THE TMJ SQUATS RESOURCE GUIDEWELCOME To Z-HEALTH® Reflect for a moment on the importance of your body — how it feels and how it moves. While we can all have a rich inner life mentally and spiritually, we translate our ideas and thoughts into reality through the vehicle of our body. As a result, one of the greatest gifts we can give ourselves is a strong, healthy, coordinated, and pain-free physical structure. Z-Health® is a neurologically-based training approach, specifically designed to help you build or re-build the body you have always known you could have. The system does this by teaching you how to maximize your health and performance in life, work, and sports. Z-Health® is an evolutionary system built from years of study and exploration in diverse scientific and medical fields. It combines this research with ideas adapted from highly-skilled authorities, as well as unique innovations and insights. The system is a powerful blend of Neuroscience Kinesiology «Applied Anatomy and Physiology Biomechanical Diagnostic Training Eastern and Western Sports Science Martial Arts Movement Skills Ancient and Modern Dance * Respiratory Re-Training * Motor Learning Theory In today's health and fitness world, new trends come and go. Z-Health®, however, is not a fad or a repackaged version of ‘some other movement system. Instead, it is a holistic and scientific approach to the rehabilitation of injury and the development of movement excellence. It is a unique system that emphasizes quality over quantity and the idea that precise training provides precise results. Most importantly, Z-Health® offers you a new way to look at your body and a new paradigm of what is possible for you in your life. ‘As you learn about Z-Health® and explore the R-Phase™ training series, be prepared to change—quickly, powerfully and enjoyably. sult not yourfe Think not at frustrations, but about filled _Zealv® R-Phase™ Training SeriesTHE R-PHASE™ MOBILITY SERIES In the coming pages, you will be introduced to a series of movements called the Z-Health® R-Phase™ Dynamic Joint Mobility Series. These movements are designed to re-introduce your brain to your body: rebuilding your coordination, agility and movement efficiency. As you begin to practice them, you will find your old aches and pains disappearing, your posture improving, and your sports performance soaring. Learning and practicing this series will help you do whatever you do or what you have always wanted to do - better. We call this particular set of movements R-Phase™ because there are 3 important “R's” involved: REHABILITATION — After the seemingly boundless energy and vibrancy of childhood, every human body begins to develop its unique pattems of dysfunction. Often these are small problems that do not manifest as pain or disability until many years later. Regardless of your age, the R-Phase™ series will help you address EVERY area of your body, and help you begin the process of rehabilitating poor posture, poor movement patterns, and areas of pain. RE-EDUCATION — One of our basic tenets is that your body came fully equipped with everything necessary to be continually at your physical best. Our body is designed to adapt to the challenges we place on it, and therefore our lifestyles frequently create movement habits that are inefficient and potentially harmful. The R-Phase™ series will help you combat this problem by re-educating your nervous system in the most efficient and healthy ways to move. RESTORATION — While the first two “R’s", Rehabilitation and Re-Education, are the goals of R-Phase™, the actual vehicle for reaching those goals is dynamic joint mobility restoration training As you proceed, you will find movements and exercises for every area of the body that specifically teach coordination and control of every joint. Research has shown that this approach is among the fastest ways to retrain your nervous system — the CPU (Central Processing Unit) of the body. Think of the R-Phase™ movements as new software for your nervous system's computer: software that will make your body run more smoothly, quickly and efficiently with fewer “bugs”. Dynamic joint mobility training provides a unique and powerful stimulus to the nervous system and, as a result, is the Z-Health® method of choice. Start by doing what's necessary; then do what's possible; and suddenly yo are doing the impossible. St. Francis of Assisi ‘ZAHlealty® R-Phase™ Training Series. |Z-HEALTH®—WHAT IT Is & How IT WoRKS There are three vital concepts to understand that explain the rationale and effectiveness of the R-Phase™ Mobility Series Each of these principles plays a distinct role in both the ongoing development and practical implementation of Z-Health®. SAID PRINCIPLE — SAID is an acronym taken from the study of human physiology. It means Specific Adaptation to Imposed Demand. In simple terms, this means that the body is designed to always get better at exactly what it does, As an example, if you sit all day at work and kick back to watch TV at home every night, § ———————____——— over time your body will adapt to make it easier to sit Unfortunately, getting better at sitting does not prepare you to mow your lawn on the weekend! On the other hand, if you consider a fitness activity like weight training, the same rule applies. In other words, the ability to lift heavy weights does not prepare you to run long distances! As humans, we specifically adapt to whatever demand we regularly impose on our bodies. Great things are not dons byimputse but by a series of small things brought together Vincent Van G How does this play into Z-Health® training? The human body is beautifully designed to move in any and all directions fluidly, powerfully and gracefully. Unfortunately, most of our lifestyles have allowed our bodies to forget this fact. If you fail to periodically challenge your body to move in every direction, you will lose the ability to do so. In other words, you will adapt to becoming stiff, immobile and inefficient! There is a great deal of truth in the phrase, "Move it or lose it” That is the SAID principle ina nutshell PROPRIOCEPTIVE ENHANCEMENT — Proprioception is a medical term that is defined as the ability to sense the position, location, orientation and movement of the body and its parts. You can close your eyes and stil touch your finger to your nose because ‘of proprioception. You can also feel direction changes, heat, vibration and pain. This ability of the body is the result of millions of tiny bits of information constantly flowing from nerve endings in your skin, muscles, tendons, ligaments, joints and connective issues to your central nervous system. Proprioceptive enhancement is the underlying purpose of the Z-Health® R-Phase™ series. It is specifically designed to systematically challenge and enhance the body's proprioceptive system - making the nervous system “smarter’ about movement Research, observation and experience have all proven that proprioceptive enhancement is the missing link in musculoskeletal health and performance training. As your proprioceptive system improves, your movement efficiency and performance will improve and your pain will decrease. Make sure that you remember that your R-Phase™ practice is doing far more than just working muscles and joints; it is downloading new software to your nervous system. ZHeattho R-Phase™ Training Series | 9MoTor LEARNING THEORY — Motor Leaming is @ branch of study that combines physiology and psychology. Its purpose is to determine how the human body leams to move, as welll as how to change movement habits. Because Z-Health® is designed to teach maximally efficient movement, motor learning theory has played a vital role in its development. In motor leaming, there are three primary stages: Cognitive, Associative, and Autonomous. In the R-Phase™ movement series we are primarily concemed with the cognitive phase. It is during this stage that you leam to perform all the motions with proper posture, the right combination of muscular tension and relaxation, as well as the ranges of motion that are appropriate for your body. In other words, learning in the cognitive phase means that you are paying attention to the details! The key to exploiting this stage is to hone your ability to concentrate on each movement. AS opposed to many “exercise” systems, Z-Health® R-Phase™ training is FAR more concerned with the QUALITY of your movement than the QUANTITY. We refer to this idea as the PERFECT REP PRINCIPLE. As you begin to explore the R-Phase™ movements, your job is to pay attention to all the little details and make each repetition as perfect as possible. ZHealth® R-Phase™ Training Series 0THE FOUR ELEMENTS OF EFFICIENCY To practically apply the Perfect Rep Principle, there are four distinct Elements of Efficiency that require your constant attention and concentration. Each of these elements works synergistically with the other three to maximize your coordination and movement skill Perfect Form — From the above discussion of the SAID Principle, it is apparent that the human body is a beautifully designed adaptation machine. It is always working to better meet the challenges of your daily life, which means that your current body is the direct result of your habitual activities. The lesson here is that if you train with poor form or even slightly poor form — your body will get better at moving incorrectly! The end result of this is typically injury, pain, lack of progress and poor performance. As you practice the R-Phase™ Movement Series pay close attention to the Key Points and Common Errors and work to achieve Perfect Form! Dynamic Postural Alignment — When you mention the word “posture” to most people, they usually flashback to their grand- mother primly telling them to “stand up straight” Excellent posture is far more complex than just standing up straight, however. In your pursuit of perfectly efficient movement you must constantly be aware of your posture — especially while in motion. This is a vital element in injury prevention and better performance that_most people overlook. As you begin your practice of the R-Phase™ Mobility Series pay close attention to the Neutral Stance and Spinal Lengthening sections of the manual. As you train using these concepts, your posture will dramatically improve as your back and neck become healthier, stronger and more injury resistant. ‘Synchronized Breathing — if you had the chance to study the human lung you would see that it resembles a large sponge and works like one as well. The movement of your body either ‘squeezes air out, or reduces the pressure on the lungs, letting air flow back in. As simple as this sounds, and as instinctive as, breathing should be, many people breathe ‘out of syne’ during movement. For R-Phase™ training, the basic rule is to RELAX and allow air to be squeezed out of the lungs when compressed, and let air flow back in when movement causes the chest to expand. By embracing this simple rule, you will dramatically improve your joint mobility, coordination, and body-control. Balanced Tension and Relaxation — Experience teaches us that carrying excessive tension in the body is tiring and counter- productive for maintaining high levels of energy and efficiency. The highe the more efficient your bo The more efficient your body the better you feel and the more you will use your talent to produce outstanding results. ‘Anthony Robbins jour energy level, ZtHealth® R-Phase™ Training Series "Despite this common knowledge, few people develop the skill of maintaining relaxation while in motion. For instance, as you first do the R-Phase™ 6 Position Shoulder Circles, if you pay close attention you will likely notice that you are holding unnecessary tension in your hands, elbows or even your legs. You need to be very aware of this in order to counteract it. In certain R-Phase™ drills, you will even find that you need to use a chair or wall for support because the “simple” act of maintaining balance adds too much tension to the movement. Movement precision, which is the comerstone of nervous system re-education in Z-Health®, depends upon your ability to maintain the perfect balance of tension and relaxation. As you practice the R-Phase™ Mobility Series make it one of your primary goals to find and release unnecessary tension in your body. The more you practice this skill, the more precise your movement will become, and your energy levels will soar. ZHealth® RPhase™ Training Series | 12THE ENEMIES OF EFFICIENCY In our efforts to Restore, Re-Educate and Rehabilitate the body, there are two enemies that must be confronted. Once you know more about these “bad guys’, not only will your R-Phase™ practice improve, but your daily life will as welll Understanding these enemies will help you identify the areas of your life (at work, at home and at play) where you lack movement efficiency and fluidity, while helping you understand the REAL CAUSE of many of your injuries and poor movement patterns. THE STARTLE REFLEX — Commonly known as the “flinch response’, “red light reflex’, or “going fetal,” the startle reflex is a protective mechanism hard-wired into the human nervous system. It is a survival mechanism designed to protect and guard against injury from an IMMEDIATE PHYSICAL THREAT. Unfortunately, the nervous system often fails to differentiate normal everyday stressors (traffic, a fight with your spouse, a bad meeting with your boss, etc) in today's culture from a physical threat. As a result, many people spend their waking hours in a physically “armored” state. Take a look around — at the offices, schools, homes, stores, and even the gyms and therapy offices in your area. Everywhere you look you will see poor posture, slumped shoulders, tense muscles, and other signs of an over- active startle reflex. To guard against this enemy in your practice, remember that the Startle Reflex is primarily characterized by flexing motions of the body. If you think about the fetal position, you can visualize the arms bent, the shoulders raised toward the ears, the head and neck pushed forward, a contracted abdomen, flexed knees and tight leg muscles. Knowing this information is vital for two reasons 1. With time and practice you can notice the presence of the Startle Reflex in your own body more regularly. This powerful reflex contributes to a huge number of musculoskeletal problems in our culture. As you become more aware of how your body responds to normal stressors, you can begin to recognize and prevent this enemy of efficiency. Many of the common errors in R-Phase™ practice are related to the Startle Reflex. As you perform the movements, be very aware of any tendency in your body to initiate the flexing actions or activities associated with the fetal position. This is, an indication to SLOW DOWN AND DECREASE THE RANGE OF MOTION of the movement. It is your body's own safety device designed to help prevent injury and improve your motion. There is nothing so use as doing efficiently that which should not be dane at Peter Druck Z:Health® R-Phase™ Training Series 8SENSORY-MOTOR AMNESIA (SMA) ~ This is a term coined by Thomas Hanna, the originator of the movement health system known as Somatics. It is an eloquent term to explain a basic, but important, event that occurs in the human nervous system from prolonged immobility The essence of this concept is that when we fail to regularly move any area of the body, the nervous system gradually removes conscious control of that motion from our awareness. A perfect example of this is the forward-head, rounded-shoulder posture seen so commonly today. From a physiologic and health perspective, there is nothing beneficial about this posture = itis more work physically to maintain, visually unappealing, and creates significant wear and tear on the body. Why then is the posture so prevalent? As people spend more and more time ina flexed, forward-head, round-shouldered posture because of life demands and excessive Startle Reflex activity, their nervous system adapts the body to maintain that position. It does this by removing from conscious control and attention the body positions and motions required for good posture, As you practice the R-Phase™ series, you will be on a personal exploration of SMA in your body. You will quickly find movements that you have allowed to go unused for so long, that you have developed Sensory-Motor Amnesia. The good news is that with each area you find ‘and improve, your movement efficiency will Increase. These four Elements of Efficiency form the basis of all R-Phase™ training but there is more to come! As you advance in Z-Health® training you will have the opportunity to explore other Elements of Efficiency that truly separate the great from the exceptional. Z:Heanth@ R-Phase™ Training Series “THE RULES OF Z TRAINING When you begin working on the movement series, there are some very important RULES you should follow to maximize the benefits you receive. To See OR NoT To See ~ Remember that Z-Health® movements are intended to stimulate and re-educate the proprioceptive system: a process which is not dependent upon vision. Since this is the case, logically it would be better to perform each movement without visual feedback. in other words, it would be best to learn each movement solely by feel If you are studying the material without the guidance of a certified ZHealth® trainer, however, it can be difficult to leam and correctly practice the movements by feel alone because of the presence of SMA. To counter the effects of SMA it is strongly recommended that for the first 3 months, at least % of your weekly practice be performed in front of a mirror. Many of these movements have subtle nuances that are easy to miss if you do not have some method of ‘self-coaching” available. Another ‘option you may want to consider is videotaping your sessions for immediate review. ‘As your practice grows, and your comfort level with the move- ments improves, gradually work toward conducting 80-90% of your weekly practice without visual assistance. Once you have reached this point continue to use mirrors or videotaping occasionally to check your progress and technique. Hit THE TARGET — Each Z-Health® exercise, has a target joint or motion that is the key focus for the movement. As an example, when you are doing outside toe pulls, your target is the cuboid bone of the foot. If you do an outside toe pull, while ignoring all the details and feel the stretch down in your toes as opposed to the target area, you will NOT get the benefits from the exercise. While this is a simple concept, many people overlook it! As you practice R-Phase™ make sure that you understand each movement required and pay close attention to feeling the motion happen in the target joint. Hit the target and your progress will be fast and dramatic! Only those who have the patience to do simple things perfectly will acquire the shill to do difficult thing easily J. Friedrich von Schiller Z Health R-Phase™ Training Series 6‘SPEED CONTROL ~ In Z-Health® R-Phase™ training the most overlooked piece of the training puzzle is speed control. Understand that the speed at which you practice R-Phase™ changes everything! On top of dramatically altering the training effect, working through the different stages of speed training is a powerful way to keep your cognitive mind engaged in the process. There are four (4) basic speeds for practicing dynamic joint mobility movements in R-Phase™ SUPER-SLOW MOTION ~ This speed is one of the most demanding of all the training modes and often the most useful because you will perform each repetition as slowly as you can possibly move. This will mean that it takes from 30 seconds to a couple of minutes to complete one repetition. Performing the drills at this speed helps “smooth out” any rough spots in your movement and builds a powerful body awareness very quickly. ‘STANDARD SPEED ~ This is the speed at which most R-Phase™ exercises should be performed on a regular basis. At this speed it should take you from 5-15 seconds to complete one repetition of a movement. This will seem VERY SLOW at first, but it is a safe and effective speed. The rule of thumb here is that the larger the body part being moved, the longer the amount of time required to perform the movement safely and correctly. Practicing at Standard Speed is a great choice for combining cognitive awareness training, coordination development, and strength work, COORDINATED SPEED — As your skill and ability increase with each movement, your speed will naturally and incrementally rise as you perform the motions. Practically speaking, this means after several months of practice, you will have the ability to PROPERLY perform each movement at a speed of 1-8 seconds per repetition depending upon the body area involved Unfortunately, because Coordinated Speed has a nice “fee!” to it, this is the speed where most people begin their training, It is the default speed for most things in the body. The problem with this is the fact that jumping right to coordinated speed training does not allow the cognitive work necessary to really develop the Perfect Rep in practice. Remember, only move to coordinated speed training after you have mastered each movement at either Super Slow or Standard Speeds. SpoRTS SPEED — The final speed training mode is termed Sports Speed because the intent is to perform R-Phase™ movements at the speed of your sport or activity (usually %2 seconds) Sports Speed (or Life Speed as we like to call it) is a vital part of your Z-Health® training as working here strengthens and coordinates your body for real life activities. As discussed earlier, the body is driven by the SAID Principle which ultimately means that you must train at the “speed of life’. Sports-Speed training requires a high-level of preparation and is an advanced training mode ‘Only move up to this speed after you have mastered a movement in the other three working speeds. Finally, as Sports Speed work is very taxing on the body it should not be performed more than 2-3 times per week. ZHealth® R-Phase™ Training Series 6WHEN Not To PRACTICE Z-HEALTH® While Z-Health® done propery is very safe, there are a number of conditions generally regarded as potentially dangerous when practicing these movements. As always, you should consult your physician prior to beginning your practice of Z-Health® or ANY movement or exercise program. The conditions that are of most concem are: Joint Hypermobility - Usually this occurs after ligamentous tearing has taken place Joint Effusion (Swelling) - Typically from trauma or disease. Inflammation — Joint inflammation accompanied by heat, redness and/or swelling, Malignancy/Cancer — Many forms of malignancy adversely impact bone health and strength Bone Disease - Some bone diseases predispose to fracture or injury Fractures — Z-Health® is not appropriate for any body area with a recent fracture, Total Joint Replacements — All movements should be cleared with a physician. Post-Surgical — During the early recovery period, Z-Health® may be inappropriate. red. Itis only to ‘ZHealth® R-Phase™ Training Series aNEVER PUSH THROUGH PAIN In our culture, one of the most common exercise philosophies is “No pain, No Gain!” While this may apply in some specialized areas, for the practice of the R-Phase™ series, nothing could be farther from the truth! In Z-Health® we almost never advocate this approach because working through pain has a powerful tendency to invoke the Startle Reflex - one of your biggest enemies in developing efficient movement patterns. When you are working through 2 body region that is painful in certain ranges of motion, or one that causes even small portions of Startle Reflex body positioning to occur, we have three rules: 4. Work to the edge of the range of motion that creates pain, but never into it. As you do this progressively, your pain free range of motion will increase while building more coordinated and skilled movement pattems. 2. Slow down the speed of your movements, 3. Decrease the range of motion. While these three simple rules may seem like common sense, they are vital to follow if you want to maximize your results and prevent injury. By following them you can negate the negative effects of the Startle Reflex on your movement, begin ridding your body of Sensory-Motor Amnesia, and set the stage for maximum movement efficiency and fluidity. ust survive doubt ‘ZHealt® R-Phase™ Training Series ®How Much & How OFTEN ZHealth® is an incredibly exciting system as it gives fast, dramatic results. Experience and research both indicate that to achieve these dramatic results, daily training is most effective. This does NOT mean that you must practice every movement every day, however. Once you have worked through the manual and explored all of the R-Phase™ series, pick one body area to “master’. In choosing your body area, you can either follow the schedule provided, or specifically target your immobile areas first. In either case, you will plan to practice each R-Phase™ movement for your "work" area while training for 1-2 weeks. Concentrating on these small ‘bites’ of the R-Phase™ will have you perfecting all of the motions before you know it! To aid you with your Z-Health® practice, an 8-week training schedule has been provided, This schedule is designed with two goals in mind: Daily exposure to a small number of movements to emphasize efficiency and fluidity. These Short Focused Sessions (SFS) should last anywhere from 30 seconds to 2 minutes and be repeated 3-6 times per day. The focus in these sessions will be movements from the body area that you are working to "master’. ‘As a. compliment to these sessions and to facilitate your full-body integration of R-Phase™ movements, plan for 2-3 full body sessions each week. It will take approximately 15-20 minutes to complete one Full Body Training Session (FBTS). Finally, to make sure that you are correctly exploring the movements in your first weeks of training make sure that you are training at either the Super Slow or Standard speeds described earlier. This will maximize your opportunities to thoroughly leam and benefit from the drills Let's get started. ‘One must learn by doing th thing, for though you think jou know it. certainty un you try Aristotl ZHealtn® R-Phase™ Training Series8-WEEK TRAINING SCHEDULE SFS = Short Focused Session FBTS = Full Body Training Session Active Rest = Walking, Playing or Other Active Relaxation Week 1 Neutral Stance and Lenathening} Monday: ‘SFS — Neutral Stance and Lengthening in All Positions Tuesday: FBTS Wednesday: SFS— Neutral Stance and Lengthening in All Positions Thursday: SFS — Neutral Stance and Lengthening in All Positions Friday FeTs Saturday: SFS— Neutral Stance and Lengthening in All Positions Sunday’ Active Rest Week 2 (Foot, Ankle, Knee) Monday: SFS — Foot, Ankle and Knee Tuesday: FBTS Wednesday: SFS— Foot, Ankle and Knee Thursday: SFS- Foot, Ankle and Knee Friday FETS ‘Saturday: SFS — Foot, Ankle and Knee Sunday: Active Rest Week 3. (The Hip and Pelvis) Monday: ‘SFS - Hip and Pelvis Tuesday, FBTS Wednesday: SFS—Hip and Pelvis Thursday: SFS—Hip and Pelvis Friday: FBTS Saturday: SFS— Hip and Pelvis Sunday: Active Rest Week 4 (The Spine) Monday. SFS — Lumbar Spine, Thoracic Spine Tuesday: FETS Wednesday: SFS — Lumbar Spine, Thoracic Spine Thursday: SFS— Lumbar Spine, Thoracic Spine Friday FBTS ‘Saturday: ‘'SFS — Lumbar Spine, Thoracic Spine Sunday: Active Rest Week 5 (The Neck) Monday: SFS— Neck Tuesday: FETS Wednesday: SFS - Neck Thursday: SFS— Neck Friday: FBTS Saturday. SFS—Neck ‘Sunday, Active Rest ‘Z-Health® R-Phase™ Training SeriesWeek 6 (The Shoulder) Monday: ‘SFS — Shoulder Tuesday: FBTS Wednesday: SFS— Shoulder Thursday: SFS— Shoulder Friday FBTS Saturday: SFS— Shoulder Sunday’ Active Rest Week 7 (The Arm) Monday: SFS— Elbow, Wrist and Hand Tuesday: FBTS Wednesday: SFS— Elbow, Wrist and Hand Thursday: SFS— Elbow, Wrist and Hand Friday: FBTS Saturday: SFS - Elbow, Wrist and Hand ‘Sunday: Active Rest Week 8 Review) Monday: SFS — Foot, Ankle and Knee Tuesday: FBTS Wednesday: SFS— Hip and Pelvis Thursday: SFS ~ Lumbar Spine, Thoracic Spine and Neck Friday: FBTS Saturday’ SFS - Shoulder, Elbow, Wrist and Hand ‘Sunday Active Rest Congratulations! In completing this initial training phase you have already done more for your body control, coordination, posture and movement health than most people will ever do in a lifetime. What's next? Rest! Take a week off from Z-Health® training and notice how your body feels during that time, After a week of rest, however, itis time to get started again! At this point, you have developed a good feel for how R-Phase™ works. Over the next 12 weeks you want to challenge yourself ‘c thoroughly imbed the changes you have begun to make into your body, How should you go about doing that? 1. Continue working to refine your R-Phase™ skills, focusing on the same elements of efficiency and the Perfect Rep. 2. Begin exploring the Z-Health® Level 1 Neural Warm-Up™ program for a fast, daily version of the R-Phase™ series, 3. Incorporate the different training speeds training each week to experience the full benefits of great Z-Health® training! To help you in this process, we've included a 12 week training program that incorporates all the concepts above. All you have to do is tun the page and get to work! “Note: The Z-Health® Level 1 Neural Warm-Up™ utilized in the 12 week training program is available for purchase on the Z-Health® website—www zhealth net. Z.Health© R-Phase™ Training Series aR-PHASE 12-WEEK TRAINING SCHEDULE SFS = Short Focused Sessions (2-3 Minutes) FBTS = Full Body Training Session (15-20 Minutes) Active Rest = Walking, Playing or Other Active Relaxation Week 1 Monday: SFS— Neutral Stance and Lengthening in All Positions—Standard Speed Tuesday: FBTS Wednesday: SFS— Neutral Stance and Lengthening in All Positions—Super Slow Speed Thursday: SFS — Neutral Stance and Lengthening in All Positions—Coordinated Speed Friday FBTS—R-Phase or Level 1 Neural Warm-Up. Saturday: SFS — Neutral Stance and Lengthening in All Positions~ Standard Speed Sunday: Active Rest Week 2 Monday: FBTS—R-Phase Tuesday: FBTS—Level 1 Neural Warm-Up Wednesday: SFS— Foot, Ankle and Knee—Super Slow Speed Thursday: SFS~ Foot, Ankle and Knee—Coordinated Speed Friday: FBTS—R-Phase Saturday: SFS— Foot, Ankle and Knee—Standard Speed Sunday: Active Rest Week 3 Monday: SFS—Hip and Pelvis—Super Slow Speed Tuesday: FBTS—R-Phase or Level 1 Neural Warm-Up Wednesday: SFS — Hip and Pelvis—Coordinated Speed Thursday: SFS— Hip and Pelvis—Standard Speed Friday: FBTS—Level 1 Neural Warm-Up Saturday: SFS— Hip and Pelvis Sunday: Active Rest Week 4 Monday: Active Rest Tuesday: FBTS—R-Phase or Level 1 Neural Warm-Up Wednesday: Active Rest Thursday: FBTS—R-Phase—Coordinated Speed Friday. Active Rest Saturday: FBTS—R-Phase or Level 1 Neural Warm-Up Sunday: Active Rest Week 5 Monday: SFS—Neck—Super Slow Speed Tuesday: FBTS—R-Phase Wednesday: SFS —Neck—Standard Speed Thursday: SFS—Neck—Standard Speed Friday: FBTS—R-Phase or Level 1 Neural Warm-Up Saturday: SFS—Neck—Coordinated Speed Sunday: Active Rest ZHealth©R-Phase™ Training Series | 22Week 6 Monday: Tuesday: Wednesday: Thursday: Friday Saturday: Sunday’ Week 7 Monday Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: Week 8 Monday: Tuesday: Wednesday Thursday: Friday: Saturday: Sunday: Week 9 Monday: Tuesday: Wednesday Thursday: Friday: ‘Saturday Sunday’ Week 10 Monday: Tuesday: Wednesday Thursday: Friday: Saturday: Sunday FBTS—R-Phase or Level 1 Neural Warm-Up—Standard Speed FBTS—R-Phase or Level 1 Neural Warm-Up—Coordinated Speed SFS—Shoulder—Super Slow Speed SFS—Shoulder—Standard Speed FBTS—R-Phase ‘SFS—Shoulder—Coordinated Speed Active Rest SFS—Elbow, Wrist and Hand—Standard Speed Active Rest ‘SFS—Elbow, Wrist and Hand—Coordinated Speed SFS—Elbow, Wrist and Hand—Super Siow Speed FBTS—R-Phase or Level 1 Neural Warm-Up—Standard Speed SFS—Elbow, Wrist and Hand—Coordinated Speed Active Rest Active Rest FBTS—R-Phase or Level 1 Neural Warm-Up—Standard Speed Active Rest FBTS—R-Phase—Coordinated Speed Active Rest FBTS—Level 1 Neural Warm-Up—Coordinated Speed Active Rest FBTS—Level 1 Neural Warm-Up—Standard Speed FBTS—R-Phase—Coordinated Speed ‘SFS—Neutral Stance and Lengthening—Standard Speed ‘SFS— Lumbar Spine, Thoracic Spine and Neck—Super Siow Speed FBTS—Level 1 Neural Warm-Up—Coordinated Speed ‘SFS—Shoulder—Coordinated Speed Active Rest FBTS—R-Phase or Level 1 Neural Warm-Up ‘SFS—Hips and Pelvis—Standard Speed ‘SFS—Feet, Ankles and Knees—Standard Speed FBTS—Level 1 Neural Warm-Up—Coordinated Speed ‘SFS—Elbow, Wrist and Hand—Super Slow Speed FBTS—R-Phase or Level 1 Neural Warm-Up—Standard Speed Active Rest ZHealthOR-Phase™ Training Series | 29Week 14 Monday Tuesday: Wednesday Thursday: Friday: Saturday: Sunday: Week 12 Monday: Tuesday: ‘Wednesday: ‘Thursday: Friday: Saturday: Sunday; Week 13 ‘SFS—Shoulder—Sports Speed FBTS—R-Phase—Coordinated Speed SFS—Hip and Pelvis—Sports Speed SFS—Lumbar Spine, Thoracic Spine and Neck—Coordinated Speed FBTS—Level 1 Neural Warm-Up—Coordinated Speed Active Rest Active Rest FBTS—R-Phase—Standard Speed FBTS—Level 1 Neural Warm-Up—Coordinated Speed Active Rest FBTS—Level 1 Neural Warm-Up—Sports Speed Speed Active Rest FBTS—R-Phase—Standard Speed Active Rest ‘Take a much deserved rest and enjoy what you've accomplished! Z:Healthe R-Phase™ Training SeriesTRACK YOUR PROGRESS You will find that keeping a brief journal of your training will be an invaluable leaming tool. Each day, take @ few moments to jot down your experience with that day's training. Pay attention to specific areas of your body that might be “asking” for a bit more attention, new-found levels of mobility, increasing coordination, ‘or decreases in pain, Each of these factors will eventually help you fine-tune your training to achieve maximum results in minimal time. (One other important thing to note in this process is that you —————————— should be logging all of your training—not just Z-Health® In »progy other words, if you lift, run, swim, bike, play tennis, golf, volley- ball, wrestle, do martial arts or anything else you should keep track of it. While this can be a difficult discipline to develop, the benefits are huge. Here's a sample log to give you an idea of what your training journal might look like. dune 14, 7:15-8:15am. Z Level 1 Neural Warm-Up—12 minutes 2 R-Phase Seated A/P Thoracic Glides—5 with each leg. 2 R-Phase Rehab Hip Circles—3 in each position. Light jump rope work—5 minutes—Sweating lightly. Deadlift—255 lbs 2x5 (30 seconds rest between sets) Pushup—5x15 (30 seconds rest between sets) Pullups—5x6 (1 minute rest between sets) Rest for § minutes Sprinting—40 Meters—5x5 (30 seconds rest between) Coo! Down Walking—5 minutes 2 Foot Drills Felt good today. Hip circles need more work. Dropped a lot of speed in last 2 sprints. ‘As you can see, a good training log is a personal tool where you ‘can follow your progress, thoughts and achievements over time. Get started on your training log today. ZHHeatn®R-Phase™ Training Series | 28SPEAKING THE LANGUAGE OF Z Leaming a movement skill or system can often be more difficult than necessary because of the language involved. Because Z-Health® is a precise movement system, we have attempted to use precise, non-confusing language whenever possible. As you work through the R-Phase™ manual you will see a number of basic anatomical terms of position and movement. To make sure that you are well-equipped, the following glossary of terms should help you clearly understand each of the R-Phase™ drils. (Please Note: Rather than putting these terms in alphabetical order, they have been placed in a much more practical way — pairing each term with its opposite.) them. Anterior - Toward the front surface of the body or structure. For ‘example, the sternum is anterior to the spine. In Z-Health®, when you see the term anterior used it means to move forward. Posterior — Toward the back surface of the body. In Z-Health®, when you see the term posterior used it means to move backward, ‘Superior - The upward or top surface of the body. The head is superior to the shoulder. Inferior - The downward or bottom surface of the body. The hip is inferior to the shoulder. Medial - Towards the middle of the body. In Z-Health®, when you see the term medial used it means to move toward the midline of the body. Lateral - Away from the middle of the body. In Z-Health®, when you see the term lateral used it means to move away from the midline of the body Flexion — While this can be a confusing term in medical practice, in Z-Health® we are going to simplify it by describing flexion as any movement that “closes” the body down. If you think about ‘moving into a fetal position this involves fiexion in almost all joints. ‘When you see flexion used in Z-Health® training it indicates to move in a way that closes up the body. Extension — This is the opposite of flexion. In Z-Health® we will use extension to describe any movement that “opens” the body backwards. Tilting the head back, arching the back, reaching the arms as far back as possible, and locking the elbows out are all examples of extension. ZHHealth® R-Phase™ Training Series | 26Abduction - When the arm or leg is moved sideways away from the body ‘Adduction —When the arm or leg is moved from an abducted position back toward the body. Rotation - This movement takes place about a longitudinal axis. What this means is if you rotate vigualize a rod running through the center of any body part, rotation is moving either left or right around that rod, Lateral Flexion ~ This term means side bending of the spine either to the right or left. TTiting — In Z-Health®, the term tilting is used to describe side bending in the body either medially of laterally. Rolling the foot out and in is an example of medial and lateral tit at the ankle. Lateral Glide — As opposed to side bending, this term means a side “sliding” of the body. For example, its possible to laterally glide the spine by keeping the hips and pelvis stil, tne shoulders level, and moving the body sideways. Inversion and Eversion - These terms describe movements of the foot. Inversion - This movement involves lifting up the medial border of the foot Eversion — This movement is created when the lateral border of the footis lifted up Dorsiflexion - At the ankle joint the movement of extension (toes pulled up toward the knee) is termed dorsiflexion. Plantar Flexion —When the toes are pointed toward the ground in flexion, at the ankle joint this is termed plantar flexion. ‘Supination and Pronation - The forearm is able to rotate about its longitudinal axis. With the Sitow flexed to a right angle, this means that itis possible for the hand to be positioned either palm up or palm down. ‘Supination - When the palm is up, the forearm is considered to be supinated pronation - When the palm is down, the forearm is considered to be pronated. Note: Included in this manual on certain R-Phase™ drils are error photographs that demonstrate what NOT to do, These error pictures are marked with this symbol Health R-Phase™THE ULTIMATE PROMISE OF Z-HEALTH® One of my favorite quotes is by Carl Bard. He states: “Though no one can go back and make a brand new start, ‘anyone can start from now and make a brand new ending.” ZHealth®, at its core, is about helping you make a brand new ending for your life. You see, our culture teaches and believes that the aging process is not only inevitable, but must be accompanied by decreasing levels of ability. As we get older, so the experts tell us, we should expect to become weaker, slower, less agile and less coordinated. Sadly, many people live their entire lives never questioning this thought process and slowly succumbing to someone else's view of life. Z-Health® offers you a completely different paradigm. A paradigm that says that the body is built to adapt, and that with excellent training we can continue to be vibrant, strong and healthy until our time on earth is done, The truth is that Z-Health® holds the potential for making your life richer, healthier and more vibrant as you age through its intense focus on nervous system re-education. Neuroscience has shown that through appropriate, systematic training our agility, grace, coordination and fiuidity can improve with each passing year. As individuals it is both our greatest hope and our greatest responsibility to not only enhance our current lifestyles and performance, but to also insure our future health, As you delve into the R-Phase™ series remember that every perfect rep is a deposit toward both your present and your future health. Good luck and good training. Few things can help an Individual more than to place responsibility on him and to let him know that you Booker T. Washington ZHealth® R-Phase™ Training Series FyPOSITIONING THE NEUTRAL STANCE Pater The Neutral Stance is a critical component in the practice of every R-Phase Movement. Constantly remind yourself to maintain the positioning and relaxation inherent in a good neutral stance, Be certain to use a guide (illustrated below) to insure that both feet are correctly positioned. Once your feet are correctly positioned, achieve a lengthened, posturally-aligned neutral stance by pushing your heels into the ground (while leaving the toes in contact with the floor) and pushing the crown of your head toward the ceiling. As you do this, feel each joint area of your body “opening" or lengthening up. Feet SQUARE IN BOX PusH HEELS DOWN & LENGTHEN UP Z:Health® R-Phase™ Training Series 20POSITIONING THE NEUTRAL STANCE Per Be certain to practice the Neutral Stance intensively at first and use a mirror or other aids to insure you are correctly finding the position. Practicing any of the R-Phase movements in the collapsed posture illustrated below will lead to less than optimal results! CORRECT POSTURAL ALIGNMENT COLLAPSED POSTURE ZHealth® R-Phase™ Training Series | 31NEUTRAL STANCE LENGTHENING VARIATIONS b= Key PoInrs + Begin in a Relaxed Neutral Stance hal + Sequentially Move Through Each = = Position Demonstrated + Focus on Creating a Lenathened Aligned Body + Coordinate Each Position with Breathing (As You Inhale, Lengthen the Body and as You Exhale Return to Neutral Stance + Hold Each Position for 5-10 Seconds + Maintain a Relaxed Face, Shoulders, - Abdomen and Legs ‘Ams to the Sides ‘Arms Overhead 2) Neutral Stance Lengthening Positions Arms to the Sides ‘Arms Overhead Arms to the Front Body Rotated Left Body Rotated Right @henNa Arms to the Front Body Rotated Right Body Rotated Left ZHealth® RPhase™ Training Series | 39ANKLE MOBILITY LATERAL TILTS Key Powrs Lateral Tilt Target + Begin in Neutral Stance fi + Place One Foot Directly in Front of Pa You, Toes Facing Directly Forward with Your Full Foot in Contact With the Floor a + Slowly Roll to the Outer Edge of the Foot + Concentrate on Creating a Gentle Stretch the area directly between the bottom of the Stretch in the Target Area (See outside ankle bone and the heel (pictured above). To find Pictures) the target move approximately an inch down and 1/2 inch + Retum to Neutral and Repeat back from the bottom of your outside ankle bone. + Make Sure to Perform this Movement on a Soft Surface + If You are Unable to Fee! the Stretch in the Target Area, Try Using One of the Two lilustrated Alternate Positions Common ERRORS + Feeling the Stretch Up by the Toes or on the Inside of the Foot * Flexed Body Position ‘Standard Neutral Position + Tightening Abs and/or Holding Breath + Balance Problems Create Extra Tension in the Body, so Perform the Drill Holding on to @ Chair or Wall *Do Not Overstress the Knee When Performing This Movement. Alternate Position #1 Foot in Neutral Position I ¥ Alternate Position #2 ZHealth® R-Phase™ Training Series | 36ANKLE MOBILITY MEDIAL TILTS Key POINTS © Begin in Neutral Stance © Step Out to One Side ina Lateral Lunge Keeping 70% of Your Weight on the Lunging Leg © Make Sure Toes are Facing Straight Ahead on Both Feet © Begin with the Foot of Your Non-Lunging Leg in Contact with the Floor * Slowly Roll to the Inner Edge of the Foot © Concentrate on Creating a Gentle Stretch in the Target Area (See Pictures) Return to Neutral and Repeat * Make Sure to Perform this Movement on a Soft Surface © Retum to Neutral and Repeat Common ERRORS ‘+ Feeling the Stretch by the Toes or in the Knee * Flexed Body Position + Tightening Abs and/or Holding Breath © Balance Problems Create Extra Tension in the Body, so Perform the Drill Holding on to a Chair or Wall "Do Not Overstress the Knee when Performing this Movement. You Can Perform it with Knee Bent or Locked for Comfort. Medial Tilt Target bone and the heel (pictured your inside ankle bone. La Stretch the area directly between the bottom of the inside ankle above). To find the target move approximately an inch down and 1/2 inch back from the bottom of Begin in Neutral Stance Step Out to a Lateral Lunge & Tilt Closer View of the Foot Position ZHealh® R-Phase™ Training Series | 96Key Points * Perform this Movement on a Soft Surface or on an Elevated Bolster * Begin in Neutral Stance ‘* Move One Leg Behind You Curling the Toes Under (See Photos) * Position Your Foot to Create a Mild Stretch at the Target Site + While Maintaining that Stretched Position, Do 3-6 Small Knee Bends with the Front Leg to Gently Increase the Stretch Common ERRORS * Feeling the Stretch in the Toes and Not the Target Area * Practicing on Too Hard a Surface Can Create Pain or Excessive Tension * Flexed Body Position * Balance Problems Create Extra Tension in the Body, so Perform the Drill Holding on to a Chair or Wall "Do Not Overstress the Foot & Ankle Joints When Practicing This Movement Use a Bolster to take Pressure Off the Toes MiD-FooT MoBILITY MIDDLE TOE PULLS Middle Toe Pull Target Ni Tbs (pictured above). To find it move Stretch the area just above the middle cuneiform bone down toward the toes from an imaginary line joining your ankle bones directly in the middle of your foot. approximately an inch Side View Rear View ZHealth® R-Phase™ Training Series | a7MiD-FOOT MOBILITY OUTSIDE TOE PULLS HEALTH Outside Toe Pull Target KEY Points y '* Perform this Movement on a Soft c VA Surface or on an Elevated Bolster i Begin in Neutral Stance in the Middle Toe Pull Position ‘¢ Drop the Ankle to the Outside of the Body ‘* Position Your Foot to Create a Mild Stretch at the Target Site © While Maintaining that Stretched Position, Do 3-5 Small Knee Bends with the Front Leg to Gently Increase the Stretch oe ~ ae Gently stretch the area just above the cuboid bone (pictured above). To find it move just below and in front of your outside ankle bone into the soft spot you find there. ‘Common ERRORS Flexed Body Position Tightening Abs and/or Holding Breath © Practicing on Too Hard a Surface Can Create Pain or Excessive Tension ‘© Balance Problems Create Extra Tension in the Body, so Perform the Drill Holding on to a Chair or Wall *Do Not Overstress the Foot & Ankle Joints When Practicing This Movement Side View Rear View Use a Bolster to take Rear View Close-Up Pressure Off The Toes ZHealth® R-Phase™ Tr ingsenes | 38MID-FOOoT MOBILITY INSIDE TOE PULLS rea Inside Toe Pull Target Key Points C ‘* Perform this Movement on a Soft a Surface or on an Elevated Bolster Begin in Neutral Stance Move One Leg Behind You and Out to the Side, Curling the Toes wae Under (See Photos) * Position Foot to Create a Mild Stretch at the Target Site © While Maintaining that Stretched Position, Do 3-5 Small Knee Bends with the Front Leg to Gently Increase the Stretch Stretch the area just above the navicular bone (pictured Common ERRORS above). To find it move just below and in front of your © inside ankle bone into the soft spot you find there. «Feeling the Stretch in the Big Toe and Not the Target Area ‘* Practicing on Too Hard a Surface eo + Flexed Body Position a 4 * Balance Problems Create Extra Tension in the Body, so Perform the Drill Holding on to a Chair or Wall *Do Not Overstress the Foot & Ankle Joints When Practicing This Movement — Side View Rear View Use a Bolster to take Pressure Off the Toes ZiHealthOR-Phase™ Training Series | 38ANKLE MOBILITY a an 6 POSITION CIRCLE TARGETS rca Ankle Circle Target: To mobilize the ankle correctly while performing 6 Position Ankle Circles, focus on feeling the movement between your inside and outside ankle bones. ZHealthR-Phase™ Training Series | 40ANKLE MOBILITY Key PoInTs Begin in Neutral Stance © Lift One Leg Up in Front of You while Maintaining Overall Body Relaxation * Choose One of the Six Positions Listed Below and Perform Clockwise and Counter-Clockwise Circles ‘© Concentrate on Feeling the Movement Between Your Ankle Bones—Do Not Concentrate on Your toes © Maintain Strict Position During each Circle ‘+ Perform 3 Repetitions in each Direction in each of the Six Positions Common Errors * Rotating the Hip Rather than the Ankle © Drifting from Strict Position to Neutral During the Motion * Flexed Body Position ¢ Tightening Abs and/or Holding Breath © Raising/Shrugging Shoulders * Balance Problems Create Extra Tension in the Body, so Perform the Drill Holding onto a Chair or Wall THE Six POSITIONS Toes Pointed in Neutral Toes Pointed and Internally Rotated Toes Pointed and Externally Rotated Toes Pulled Toward Knee in Neutral Toes Pulled and Internally Rotated Toes Pulled and Extemally Rotated OOReNe 6 POSITION ANKLE CIRCLES Prater Ankle Circle Positions Side View “ Tors Powe Toss Puzo Pa en Fi Xe i 2 i ‘ 5 6 Heath R-Phase™ Training SeriesANKLE MOBILITY FULL ANKLE CIRCLES Prater Key Points Ankle Circle Positions Side View * Begin in Neutral Stance © Lift One Leg Up in Front of You while Maintaining Overall Body Relaxation * Combine Each Position from 6 Position Ankle Circles into One Full Ankle Circle * Perform Clockwise and Counter- Clockwise Circles * Concentrate on Feeling the Movement ‘Toes PoWTED ‘Toes PULLED Between Your Ankle Bones—Do Not Concentrate on Your toes Common Errors Rotating the Hip Rather than the Ankle Flexed Body Position Tightening Abs and/or Holding Breath Ce Raising/Shrugging Shoulders ww Balance Problems Create Extra Tension in the Body, so Perform the Drill Holding 1 ‘on to a Chair or Wall y 9 ie z ue Zeal R-Phase! Full Ankle Circle Starting Position Training Series | 42KNEE MOBILITY TARGETS HEALTH Knee Targets: To mobilize the knee correctly there are three different areas of focus. The first two areas are in the center of the knee on either side of the kneecap. The third is the joint between the tibia (big bone) and fibula (small bone) of the leg. You can find that target by finding the large bump just below the main knee joint on the outside of the leg Z-Health R-Phase™ Training SeriesKNEE MOBILITY HANGING KNEE CIRCLES Pte Key Powrs Begin in Neutral Stance Flex One Leg Up to 90 Degrees Keep the Foot and Ankle Relaxed Maintain the Hips/Pelvis in Neutral Use the Hip to Initiate a Circular Motion at the Knee Focus on the Knee—Not the Foot Do Circles Clockwise & Counter: Clockwise © Make Sure to Include all Ranges of Motion (Front, Sides and Back) Common Errors ‘* "Muscling" through the Motion * Tightening Abs and/or Holding Breath + Flexed Body Posture 1 2 . 4 Front Position Outside Position Back Position Inside Position | ZHeatthe R-Phase™ Training Series | 45KNEE MOBILITY CLOSED CHAIN CIRCLES Prater Key Points Begin in Neutral Stance with Your Knees Locked Maintain Postural Alignment thru the Whole Movement Do Circles Clockwise & Counter-Clockwise Relax and Incorporate Feet & Ankles into the Knee Circles Lock & Unlock Knees During each Circle ‘COMMON ERRORS © Forgetting to Lock & Unlock Knees © Holding Feet & Ankles Tight * Flexed Body Posture Ape Pentre wh Dent Bend Fowad ped 1 Sat RES! 4 Geginn Newel Since Drop the Knees Out Crete tothe Front Rotate to Opposte Side ZHHealth® R-Phase™ Training Series | 46Hip MOBILITY TARGETS neh) Hip Target: To mobilize the hip in R-Phase™ concentrate on feeling all the hip drills in the hip joint itself, You can find this joint easily by bending your knee to 90 degrees. If you then move to the center of the crease created at the top of the leg you will be on the hip joint. ZAHeannOR-Phase™ Training Series | 48HiP/LEG MOBILITY RIGHT/LEFT PENDULUMS Peter Key PoInTs © Begin in Neutral Stance Flex One Leg to 90 Degrees © Using Light Momentum Gently Rotate Your Hip In & Out Bringing the Foot and Lower Leg Up as High as Comfortably Possible «Keep Your Hips/Pelvis in Neutral Common Errors ‘© Hiking Pelvis with Motion Instead of Creating Movement at the Hip * Swinging the Leg Behind the Body during Internal Hip Rotation Tightening Abs and/or Holding Breath Flexed Body Posture ZHeatth R-Phase™ Training Series | 49Hip/LEG MOBILITY HIP REHAB POSITION TEST Key POINTS To Get the Most Out of Hip Work You Should Determine Your Rehab Position Begin in Neutral Stance Lift One Leg Off the Ground with Knee Locked in Front of You First Tum the Foot In and then Out while Keeping the Pelvis Still If Either Position is More Difficult to Hold— that is Your Rehab Position Do Your 4 Position Hip Circles while Maintaining Your Rehab Position IF Neither Tum is Difficult, Perform Your Hip ‘Work in Neutral Position Be Certain to Re-Test this Position Every 8 Weeks DN COMMON ERRORS Unlocking the Knee © Moving the Foot Rather than Turning the Whole Leg © Hip Over-Rotates and Causes Pelvis to Twist as Well * Tightening Abs and/or Holding Breath © Watching Foot © Flexed Body Posture Extemal Rotation Internal Rotation Z-Health® R-Phase™ Training SeriesKey POINTS Begin in Neutral Stance Lift One Leg in Front of the Body into Your Rehab Position then Move into the Cross-Body Position (#4) «Keep the Knee Locked and Pelvis Straight and Level «Push the Heel of the Stance Leg into the Ground and the Crown of the Head Up to the Ceiling ‘© While Maintaining Your Rehab Position, Do Circles Clockwise & Counter-Clockwise © Repeat in Each Hip Circle Position (Front #2, Side #3, Back #4) Common Errors * Bending the Knee Tightening Abs and/or Holding Breath Losing a Neutral Pelvis Position * Flexed Body Posture «Losing Postural Alignment through the Stance Leg ‘Neutral Position with Leg Forward HiP/LEG MOBILITY 4 POSITION REHAB Hip CIRCLES raya if L t. ft ‘Supported Hip Circles Incorrect Alignment! Are Ideal | ZHealth® R-Phase™ Training Series stHiP/LEG MOBILITY FULL CIRCLES IN NEUTRAL HEALTH Key Ponts * Begin in Neutral Stance ‘© Lift One Leg in Front of the Body into Your Rehab Position (See Hip Rehab Position for Instructions) + Keep the Knee Locked and Pelvis Straight and Level * Push the Heel of the Stance Leg into the Ground and the Crown of the Head Up «While Maintaining Your Rehab Position, Combine Front, Back and Side Circles into One Full Circle * Do Circles Clockwise & Counter-Clockwise COMMON ERRORS Bending the Knee Losing Postural Alignment through the Stance Leg Tightening Abs and/or Holding Breath Flexed Body Posture | ZHeatth® R-Phase™ Training Series | 62PELVIC MOBILITY TARGETS Lia Pelvic Targets only pelvic motion—not Concentrate on feeling all the pelvic drills in the low back joints that connect the hips to the sacrum. You can find these joints by locating the prominent bumps in your low back below your belt line. Make sure that you keep the low back still as you perform all of the pelvic drils. All pelvic R-Phase™ drills are designed to low back movement ZHealth® R-Phase™ Training SeriesPELVIC MOBILITY Key PowTs ‘© Begin in Neutral Stance with the Knees Slightly Bent ‘© Move the Pelvis Forward and Back Making Sure to Keep the Low Back as Still as Possible «Keep the Abdominals Relaxed throughout the Motion ComMON ERRORS + Arching the Low Back to Create Motion * Tightening Abs and/or Holding Breath Excessive Tension in Upper or Lower Body Musculature ANTERIOR/POSTERIOR TILTS Prete Rock the Pelvis Back ny Rock the Pelvis Forward ZHealth® R-Phase™ Training Series |PELVIC MOBILITY Ng iy a LS) Key POINTS ‘* Begin in Neutral Stance with Knees Slightly Bent © Concentrate on Closing the Space Between the Hip and the Lower Ribs ‘Make Sure to Pull the Hip Up Rather than Push it Up with the Legs ‘COMMON ERRORS # Using Legs to Create Motion (Don't Straighten Knees) ‘+ Using Low Back to Create Motion Instead of Pelvis * Tightening Abs and/or Holding Breath © Excessive Tension in Upper or Lower Body Musculature (Do Not Recruit Extra Muscles) LN Buta ZHealth® R-Phase™ Training Series 56PELVIC MOBILITY FULL CIRCLES HEALTH Key Pownrs CoMMON ERRORS * Begin in Neutral Stance With the Knees * Creating the Motion Using Either the Legs or Slightly Bent the Low Back © Create a Full Pelvic Circle by Combining *_Using Low Back to Create Motion Instead of Anterior/Posterior Tilt with Lateral Tilt Pelvis * Be Certain to Keep the Low Back Still and ¢ Tightening Abs and/or Holding Breath Move Only Below the Beltline + Excessive Tension in Upper or Lower Body Musculature (Do Not Recruit Extra Muscles) @ > Ls En 2) Front Side f Back Side Z:Health® R-Phase™ Training Series 7