Here's Your Six Pillars Checklist!
Click on the checklist to be taken to a dropbox folder where you can download a copy for yourself.
*You do not need a dropbox account to access the file download*
Then scroll down to see how to use your checklist!
Using Your Six Pillars Checklist:
Use this checklist as a general overview of your Six Pillars and how you are progressing with them. There is room to go much deeper and more specific in the assessment of each Pillar, but for now, the objective is just to begin using the Six Pillars framework to guide your focus with your physical training and movement.
Here are two examples of ways you can fill in your Six Pillars checklist:
1) Simple smiley or frown-y faces (or any type of face you'd like to draw) can be used to quickly and easily self-report on each of the Pillars.
2) Trace the circle to match your self-reported level of proficiency with that Pillar...a fully enclosed circle means you feel that Pillar is solid and supporting you well, a tiny portion of the circle being traced means you feel you've got some areas of opportunity in that Pillar.
Alternatively, you can also write notes on each Pillar circle, if drawing and doodling isn't your jam. Make notes about what you think the areas of opportunity are for you in each Pillar, or if you think you're crushing it at one or more of the Pillars.
Next up, watch the video below for a simple evaluation that gives you insights into your Strong Glutes, Mobile Hips, and Strong Torso Pillars:
Hip extension, the motion shown here as I lift my leg, is ideally driven by the glutes, is influenced by the mobility of the hips, and is supported by a well-organized and braced torso...
But sometimes the low back muscles jump in to "help". And if this compensation becomes problematic for the body, it can create an achy or tight- feeling low back, a feeling of weakness when doing anything related to hip extension, and other physical compensations.
The objective of this movement is to evaluate if your low back is assisting you in performing the motion of hip extension.
Lay on a bench (or if at home, an ottoman or similar piece of furniture works fine) and place one hand on your lower back area. With your thighs hanging down toward the floor, the low back muscles should feel relaxed, soft, or not overly "tensed". If they don't, make note of that.
Then, lift the foot of the leg you're going to test an inch or two off the ground and begin lifting your thigh up into the air so that it moves from being perpendicular to the ground towards being parallel with the ground.
Notice what you are sensing under your hand that is on your low back. Are the muscles tensing or flexing as you lift your leg? If so, lower your leg back down and try again. Can you get to where you can lift your thigh as high as possible without getting lots of 'activity' from the low back area?
If you can lift your leg up fully and lower it back down without feeling anything change, the next thing to look at is how high you can lift the thigh. Do you get all the way to parallel with the ground? If not, how close are you?
The data you collect through evaluation is what will inform your choices moving forward.
I'll be teaching you more about what this simple evaluation can tell you in follow-up emails, so for now, collect your data, fill in your Six Pillars worksheet, and tag me on instagram @theunbreakablebody with your findings!
Till then,
xo Kate
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