Practice Routine: Workout Number 1

Get Moving Level 1: Workout #1

(Scroll down for modifications and FAQs)

Practice Routine: Workout Number 1

Quick Links:
abdominal bracing, toe sitting, foot sitting, ankle up-downs, ankle circles or return to Video 1: The Core and Video 3: The Foot & Ankle.

New to Autoimmune Strong?
If you are new to the Autoimmune Strong program, please do not begin with the workout videos. Make sure you watch the instructional videos first, before progressing to the workouts.

Is this exercise difficult?
If these exercises feel difficult to do in any way, scroll down and watch the modification video for alternative exercise options.

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Modifications

You can always incorporate modifications of these exercises into the workouts:

Abdominal Bracing

Toe & Foot Sitting

“I am noticing that I brace often throughout the day. When I walk down the hall I stand a little taller. I also find myself setting up the brace when I first get in my car. It definitely grows on you over time!”

— Cindy, Autoimmune Strong Member

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Frequently Asked Questions

• Have questions about movements in this workout? Refer to the instructional video to refresh your memory on the movements and in depth answers to common questions

  Abdominal Bracing
  Toe Sitting
  Foot Sitting
  Ankle Up/Downs
  Ankle Circles

• The workouts on the calendar usually fall on a Saturday. Unfortunately, that doesn’t work for me. Can I move that around?

  Absolutely. The calendars are just recommendations, they are not set in stone. Rearrange as you see appropriate for your schedule.

• What should I do if the workouts move too quickly for me, but the calendar says to do a workout?

  Great question. First, this is an awesome piece of knowledge for you to have about yourself. Next, what to do: I say skip it! Use that day to go back to one of the instructional videos that you love. Eventually, you will get stronger and the workouts will be possible. Keep at it, and you will get there!

• I want to follow the workout videos, but I use a bunch of the modification options. Is it ok to do the modified version instead of the version shown in the workout video?

  Absolutely. Use the modification option whenever you want! All the exercises get the same results, so pick the one that feels right for you.

• I used to exercise a lot. Can I move through this program faster?

  For all of my former exercise junkies, I will provide you with two tips:

  1. Autoimmune Strong is designed to build in intensity over time. What you do in Level 1 is not the same as what you do in Level 6. If Level 1 feels easy and you have no flare-ups, then great! You can move on! But- I encourage you to really examine yourself- the ease of the exercise isn’t everything, it’s about how your body reacts to it. The best result is if you can do the exercise without exhaustion or flare-up. That’s when you know you can move up in the levels, when you have no exercise side effects.

  2. Your brain is going to always want to push harder or go faster through this program than you should. Remind yourself- that intense kind of exercise didn’t work for you in the past. So, even though it’s hard, I ask you to trust the process here. These Autoimmune Strong exercises may feel too slow and easy, and that is your challenge- to relax into the pace of

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