BEGINNER
BODY
RESTORATION
Conor Harris
BS, CSCS, XPS, CES, CPT
DISCLAIMER
This eBook is for educational purposes only. It is not meant to serve as a
means of injury diagnosis or treatment. If you are in pain, go see a
qualified physical therapist.
INTRODUCTION
Welcome to the eBook. This is designed for anyone who is looking for
a simple, straightforward, and effective program to improve how your
body feels, moves, and potentially even looks.
The goal of the program is to give you the most bang-for-your-buck
possible, while not giving you highly compex exercises. Some of my
previous programs have exercises that require a bit of body
awareness and thinking, but I designed this program so that anyone
can pick it up and immediately start using it. Even those who have
never exercised regularly before.
I'll keep this short and sweet! Below is the program and be sure to
read the instructions before beginning.
PROGRAM OVERVIEW
Please watch this video below for:
Instructions on how to use the program most efficiently
Common mistakes
Tips for maximizing progress
Please do not skip this. It's very important!
WATCH
FACTORS IN EXERCISE
SELECTION
If you have seen, read, or watched any of my content before, you know that I
talk a lot about the pelvis and ribcage. These are the foundational structures
of our body at which everything extends out from. Therefore, I want to
address those and develop a strong and mobile "base" before worrying
about the arms or legs too much.
Think about it like this - If your shoulder hurts, why could that be? Well, if
your ribcage is in a poor position, then your shoulder blade that sits on your
ribcage will be in a compromised position. If your shoulder blade is
misalinged, then of course your shoulder and arm will be as well.
Same thing for the lower body. If your pelvis is unable to find the mobility it
needs, then the knee, lower back, and/or foot will have to use compensatory
strategies to find what should be present at the hips.
On top of that, the pelvis and ribcage are directly interconnected via the
spine. That's why this program is a "Total Body Reset" - I don't believe you
can (or should) try to isolate sections of the body. You can't affect one area
without the other. They are inherently connected. Everything is connected.
Asymmetry
I also discuss much about natural asymmetrical patterns in humans. If you're
curious to learn more, see my content here about the Left AIC pattern. I take
this into account in the program, choosing progressions that will help
improve symmetry on both sides of the body. And everyone is asymmetrical.
So if you see that an exercise is only to be done on one side of the body,
don't worry, it is meant to be that way.
This will be a huge piece of the puzzle to helping you feel better. If you think
you aren't a Left AIC, just try the exercises as they are laid out anyway. It is
very likely you will be surprised at what happens. Every day I have people
tell me they aren't a Left AIC, but they have simply built additional layers of
compensation on top. I have taken into account in the creation of this
program that most people have additional layers.
HOW TO USE THE PROGRAM
PART I
Follow the eBook exactly as written. If you half-ass it and then come to me
saying it isn’t working, I’m not going to be very receptive.
This program will help you if you follow it diligently. Every single exercise is
chosen for a very specific reason. Each exercise is providing a specific input
into your body that another exercise in the program may not be.
Frequency
Each session is to be done 3-4 times per week. 3 is good, 4 is great. 5 could
be even better. It takes consistent input into your body to convince it to
accept new positions and hold them over time.
Every exercise is programmed for 3 sets total per session, but more could be
potentially useful. Once again, 3 is good, 4 could be better.
I tell all of my clients:
“The ball is in your court for how quickly you will see results."
If you do less, you’ll see slower results. If you do more, you’ll probably see
faster results.
However, keep in mind there will be a point of diminishing returns. It's
probably not worth your time to go beyond 5 sets per day.
It is also possible (and sometimes helpful) to break up your sets throughout
the day.
A potential scenario would be if you are doing 3 sets in a day, do 1-2 in the
morning before you start your day and 1-2 at night before you go to bed.
Often times this can actually be beneficial as you are getting more
"exposure" to these new positions throughout the day, rather than all at
once.
HOW TO USE THE PROGRAM
PART II
Now, let's move on to the program. This eBook is broken up into six weeks,
each with progressions building on the previous weeks.
The idea is that the progressions will build upon the earlier weeks as you
gain access to new range of motion. I have strategically selected exercises
I've found to work best with people who are new to these types of exercises.
The consistent repetition of the exercises will help you progressively
integrate certain positions and muscles into harder poisitions over time.
Please do not skip weeks. If you have to miss a day, be sure to complete at
least 14 days of the given exercises before moving on to the next week.
I have found 14 days to be a very effective timeline for allowing the body to
adapt to the intended positions, range of motion, etc.
Order of Execution
Do the drills in the order presented. Initally they will be presented
sequentially one at a time, but at the end of each phase there will be a
summary of all of the exercises.
It is recommended to complete sets of a given exercise before moving on to
the next one. They are laid out in a specific order for a specific reason.
Each exercise opens up space for the next one to be more effective, or easily
executed.
For example, if you were doing 2 sets in the morning and 2 sets at night, I'd
recommend doing this:
Exercise #1: 2 sets of 5 breaths
Exercise #2: 2 sets of 5 breaths
Exercise #3: 2 sets of 15 reps
And if you did that both in the morning and at night, you'd have 4 sets total.
HOW TO USE THE PROGRAM
PART III
Effort
It is very common for people to think along these lines:
"If I try harder, I'll get better results!"
"I need to really activate these muscles in order to make changes!"
While that makes sense initially, what I actually strongly suggest is you do
the opposite: Use a low amount of (phyiscal) effort.
The reason is that we aren't going to "override" the natural position our
body holds us in or the movement compensations it has by trying to force
our way into new positions. Large amounts of effort will drive "Fight or
Flight" (sympathetic) responses in our nervous system and create the
impression that the new position is a threat.
Instead, we want to "educate" the body and nervous system on what is safe
to move into, and more effective to move into.
Think of it as if we are saying this:
"Hey, here's a new position you are a bit unfamiliar with. Let me show you how we
can start to use our muscles more effectively in this position."
This will allow the nervous system to relax (parasymathetic, "rest & digest"
portion of the nervous system)
In order to do that, we need to start with gentle effort and proper breathing.
In terms of a 1-10 scale of effort, I recommend starting with a 3/10 effort,
never going beyond a 5/10. Muscles may start to "burn" a bit at the end of
your sets, but it should never be significant starting out.
This is by far the biggest mistake people will make on this program. If you
aren't seeing results, I would bet a lot you are trying too hard. 3/10 is often
much less than people originally anticipate.
HOW TO BREATHE
Breathing is foundational to the success of this program. Please
understand how to effectively breathe before working on incorporating it
with the exercises.
If there is a breathing component to an exercise, this is how I want you to
execute it: Relaxed, full exhales through your mouth. The longer and more
relaxed, the better. Many people use their six-pack (front) abs more than their
obliques (side-abs), yet our obliques are what drive proper respiration.
Therefore, I want you to be able to feel your obliques and not your six-pack
when you exhale. Think "jelly-belly" as if your stomach was a jelly-filled
donut. The obliques should come on because you're exhaling, not because
you're bracing. If you don't feel them, you're not exhaling long enough (not to
be interpreted as hard enough). Period. A general guideline is 5 second soft
exhales and 5 second even more soft, silent inhales.
Below is a video with an in-depth explanation on how to do this:
WATCH
The first exercise in this program is a short-seated breathing drill where you
can work on effectively patterning this. If you are struggling to get a full
exhale, I recommend the optional modification using a balloon or a straw.
It will get you significantly better results.
EXERCISE #1: WEEKS 1-2
COMPLETE 3+ SETS OF THE GIVEN AMOUNT OF REPETITIONS OR BREATH CYCLES
EXERCISE & PURPOSE
REPS
Sidelying Breathing in 90/90 or
60/60
Patterns ideal breathing
mechanics that will be used for
the rest of this program
Sidelying positions open up the
ribcage from front-to-back to
decompress the ribcage
8 breaths per
side
EXERCISE VIDEO LINK
EXERCISE #2: WEEKS 1-2
COMPLETE 3+ SETS OF THE GIVEN AMOUNT OF REPETITIONS OR BREATH CYCLES
EXERCISE & PURPOSE
REPS
Sidelying Half-Rolling in 90/90
Opens up space in hip sockets
so femurs (leg bones) have
more room to rotate within
them
1-2 minutes per
side
EXERCISE VIDEO LINK
EXERCISE #3: WEEKS 1-2
COMPLETE 3+ SETS OF THE GIVEN AMOUNT OF REPETITIONS OR BREATH CYCLES
EXERCISE & PURPOSE
REPS
PRI Standing Latissimus Stretch
Releases commonly tight lats
that compress our backs and
limit shoulder mobility
Opens up chest and helps
improve neutral resting position
of shoulder
8 breaths per
side
EXERCISE VIDEO LINK
Copyright © 2023 Postural Restoration Institute®. Used with permission.
www.posturalrestoration.com
EXERCISE #4: WEEKS 1-2
COMPLETE 3+ SETS OF THE GIVEN AMOUNT OF REPETITIONS OR BREATH CYCLES
EXERCISE & PURPOSE
REPS
Wall Walk-Down Hinge
Decompresses back of pelvis
Opens up space for internal
rotation within hips
5 breaths
EXERCISE VIDEO LINK
EXERCISE #5: WEEKS 1-2
COMPLETE 3+ SETS OF THE GIVEN AMOUNT OF REPETITIONS OR BREATH CYCLES
EXERCISE & PURPOSE
REPS
TFL Inhibition Drill
Shuts off commonly overactive
TFL muscles that get too tight
when the hip lack mobility
Pick whichever option below allows
you to feel glutes the most
10 breaths
OPTION #1 VIDEO LINK
OPTION #2 VIDEO LINK
Copyright © 2022 Postural Restoration Institute®. Used with permission.
www.posturalrestoration.com
PHASE 1: WEEKS 1-2
EXERCISE
SETS X REPS
1.) Sidelying Breathing
3 x 8 breaths
2.) Sidelying 90/90 Half-Rolling
3 x 1 min/side
3.) Standing Lat Stretch
3 x 8 breaths
4.) Wall Walk-Down Hinge
3 x 6 breaths
5.) TFL Inhibition Drill
3 x 10 reps
EXERCISE #1: WEEKS 3-4
COMPLETE 3+ SETS OF THE GIVEN AMOUNT OF REPETITIONS OR BREATH CYCLES
EXERCISE & PURPOSE
REPS
PRI Wall Supported Reach
Improves ability to properly
stack ribcage over hips
Decompresses back of ribcage
I encourage progressing to
using a balloon or straw
8 breaths
EXERCISE VIDEO LINK
This technique is a modified version of the Wall Supported Reach technique from
the Postural Restoration Institute®. www.posturalrestoration.com
EXERCISE #2: WEEKS 3-4
COMPLETE 3+ SETS OF THE GIVEN AMOUNT OF REPETITIONS OR BREATH CYCLES
EXERCISE & PURPOSE
REPS
All Four Breathing with Ball Push
Improves ability for lower abs
to control tilt of pelvis
Decompresses lower & upper
back
5 breaths
You can use pillows or something
firm, but slightly compressible,
instead of a ball.
EXERCISE VIDEO LINK
EXERCISE ALTERNATIVE LINK
EXERCISE #3: WEEKS 3-4
COMPLETE 3+ SETS OF THE GIVEN AMOUNT OF REPETITIONS OR BREATH CYCLES
EXERCISE & PURPOSE
REPS
PRI Sidelying Scissor Slices
Stretches glutes & rear hips
while improving ability to push
femur (leg) back in hip socket
into internal rotation
5 breaths per
side
EXERCISE VIDEO LINK
Copyright © 2023 Postural Restoration Institute®. Used with permission.
www.posturalrestoration.com
EXERCISE #4: WEEKS 3-4
COMPLETE 3+ SETS OF THE GIVEN AMOUNT OF REPETITIONS OR BREATH CYCLES
EXERCISE & PURPOSE
REPS
PRI 90/90 Hip Lift with Ball Hold
Improves ability to control tilt of
pelvis with hamstrings and abs
Decompresses the low back
8 breaths
EXERCISE VIDEO LINK
Copyright © 2023 Postural Restoration Institute®. Used with permission.
www.posturalrestoration.com
EXERCISE #5: WEEKS 3-4
COMPLETE 3+ SETS OF THE GIVEN AMOUNT OF REPETITIONS OR BREATH CYCLES
EXERCISE & PURPOSE
REPS
PRI Supine Hemi-Extension with
Rectus Femoris
Improves end-range hip
extension
Improves ability to dissociate
sides of the pelvis from each
other
Note: Over the course of 2 weeks,
progressively use less elevation as
long as low back stays 100%
relaxed
15 reps per side
EXERCISE VIDEO LINK
Copyright © 2023 Postural Restoration Institute®. Used with permission.
www.posturalrestoration.com
PHASE 2: WEEKS 3-4
EXERCISE
SETS X REPS
1.) Wall Supported Reach
3 x 8 breaths
2.) All Four Ball Push
3 x 5 breaths
3.) Sidelying Scissor Slices
3 x 5 breaths
per side
4.) 90/90 Hip Lift
3 x 8 breaths
5.) Supine Hemi-Extension
3 x 15 reps per
side
EXERCISE #1: WEEKS 5-6
COMPLETE 3+ SETS OF THE GIVEN AMOUNT OF REPETITIONS OR BREATH CYCLES
EXERCISE & PURPOSE
REPS
Staggered Hip Extension Bridge
Trains end-range hip extension
Releases tight hip flexors
5 breaths per
side
EXERCISE VIDEO LINK
EXERCISE #2: WEEKS 5-6
COMPLETE 3+ SETS OF THE GIVEN AMOUNT OF REPETITIONS OR BREATH CYCLES
EXERCISE & PURPOSE
REPS
Seated Posterior Expansion with
Low Reach
Helps decompress the upper
back & neck area
Improves shoulder mobility
5 breaths
EXERCISE VIDEO LINK
Optional: You can use this variation to target one side of your back more:
ALTERNATIVE
MODIFICATION LINK
EXERCISE #3: WEEKS 5-6
COMPLETE 3+ SETS OF THE GIVEN AMOUNT OF REPETITIONS OR BREATH CYCLES
EXERCISE & PURPOSE
REPS
PRI Short-Kneeling Crossovers
Improves trunk rotation
Decompresses ribcage &
shoulders
5 breaths per
side
EXERCISE VIDEO LINK
Copyright © 2023 Postural Restoration Institute®. Used with permission.
www.posturalrestoration.com
EXERCISE #4: WEEKS 5-6
COMPLETE 3+ SETS OF THE GIVEN AMOUNT OF REPETITIONS OR BREATH CYCLES
EXERCISE & PURPOSE
REPS
PRI 90/90 Hip Lift with Left Hip Shift 5 breaths on
left side only
Improves internal rotation of
left hip - a common limitation
EXERCISE VIDEO LINK
Copyright © 2023 Postural Restoration Institute®. Used with permission.
www.posturalrestoration.com
EXERCISE #5: WEEKS 5-6
COMPLETE 3+ SETS OF THE GIVEN AMOUNT OF REPETITIONS OR BREATH CYCLES
EXERCISE & PURPOSE
REPS
PRI Left Sidelying Right Glute Max
Improves right hip external
rotation and glute activation
Improves dynamic left hip
internal rotation
Only lift left knee once you can
master activation of right glute
without losing right foot arch
5 breaths with
right glute/left
sidelying only
EXERCISE VIDEO LINK
Copyright © 2023 Postural Restoration Institute®. Used with permission.
www.posturalrestoration.com
PHASE 3: WEEKS 5-6
EXERCISE
SETS X REPS
1.) Staggered Hip Extension Bridge
3 x 5 breaths
per side
2.) Seated Posterior Expansion with
Low Reach
3 x 5 breaths
3.) PRI Short Kneeling Alternating
Crossovers
3 x 5 breaths
per side
3.) PRI 90/90 Hip Lift with Left Hip
Shift
3 x 5 breaths
per side
5.) PRI Left Sidelying Right Glute
Max
3 x 5 breaths
(left side down
with right glute
only)
EXERCISE #1: WEEKS 7-8
COMPLETE 3+ SETS OF THE GIVEN AMOUNT OF REPETITIONS OR BREATH CYCLES
EXERCISE & PURPOSE
REPS
Modified Wall Stride
Improves glute activation in
end-range hip extension
Helps pelvis learn to dissociate
joint actions between sides
5 breaths per
side
EXERCISE VIDEO LINK
EXERCISE #2: WEEKS 7-8
COMPLETE 3+ SETS OF THE GIVEN AMOUNT OF REPETITIONS OR BREATH CYCLES
EXERCISE & PURPOSE
REPS
PRI Left Sidelying Right FA
Abduction
My favorite drill for improving
right hip external rotation and
abduction - a very common
limitation
Very important: Make sure not to
lift the right foot up off the object
until you can master the first
position
3 x 5 breaths
(left side down
with right glute
only)
EXERCISE VIDEO LINK
This technique is a modified version of the Left Sidelying Left Flexed FA Adduction with Right Extended FA
Abduction and Left Abdominal Co-Activation technique from the Postural Restoration Institute®.
www.posturalrestoration.com
EXERCISE #3: WEEKS 7-8
COMPLETE 3+ SETS OF THE GIVEN AMOUNT OF REPETITIONS OR BREATH CYCLES
EXERCISE & PURPOSE
REPS
Inchworm with Alternating Reach
Releases tight calves and
improves ankle mobility
Improves shoulder mobility
5 reaches or
steps per side
EXERCISE VIDEO LINK
EXERCISE #4: WEEKS 7-8
COMPLETE 3+ SETS OF THE GIVEN AMOUNT OF REPETITIONS OR BREATH CYCLES
EXERCISE & PURPOSE
REPS
Bench/Couch Supported Lunge
Improves deep hip flexion
mobility
Improves hip external rotation
15 reps per side
You can use a couch for this as
long as it's stable.
EXERCISE VIDEO LINK
EXERCISE #5: WEEKS 7-8
COMPLETE 3+ SETS OF THE GIVEN AMOUNT OF REPETITIONS OR BREATH CYCLES
EXERCISE & PURPOSE
REPS
PRI Alternating Recriprocal StepThrough
Improves ability to properly
integrate the muscles together
that help you shift from side-toside
30-90 seconds
per side
EXERCISE VIDEO LINK
Copyright © 2023 Postural Restoration Institute®. Used with permission.
www.posturalrestoration.com
PHASE 4: WEEKS 7-8
EXERCISE
SETS X REPS
1.) Modified Wall Stride
3 x 5 breaths
per side
2.) PRI Left Sidelying Right FA
Abduction
3 x 5 breaths
(right only)
3.) Inchworm with Alternating
Reach
3 x 5 breaths
4.) Bench/Couch Supported Lunge
3 x 5 reaches
per side
5.) PRI Alternating Reciprocal StepThrough
3 x 30-90 sec
per side
SPECIAL OFFER: SHARE YOUR
RESULTS & GET A FREE
PROGRAM ($40 value) OR 50%
OFF BEGINNER BIOMECHANICS
COURSE ($100 value)
As you progress through this program, you will start to see
things good things happen.
You may notice:
Improved posture
Improve range of motion at your shoulder, hips, etc
Better movement
Less pain
If you experience any, or multiple, of the above benefits, you
can write a few words and/or show a before and after picture
of your progress and share it on your Instagram, Twitter,
Facebook, or TikTok story and tag @conor_harris_ in it.
EXAMPLES
We will respond with a question asking if you want a program
or the discount code for the Beginner Biomechanics Course.
Looking forward to seeing you progress!
Ending Notes
I hope you've enjoyed the program! I am confident you will see some great
things happening.
You can reach me at:
@conor_harris_ on Instagram or Twitter
conor@conorharris.com