12 Minute Foundation Training by Dr. Eric Goodman 

Thank you so much for making this video. I have struggled with a lower back injury for about 3 years now and I am only 27. This video and the original foundation training have gotten me back to a place where I can actually live my life with no pain. On top of that, I am getting seriously strong. It's hard to convey in a youtube comment just how appreciative I am for resources like this. It can be so frustrating to go to a doctor when you have a back injury and be left with more questions than you had going in to the appointment. Again, thank you so much.

BIGGEST DROP OF THE YEAR, LOVE THE UPDATE!

"Bring 'em up a little higher, Peter" sounded oddly familiar😂

Enjoy this new version of a 12 Minute Foundation Training Routine.

Does anyone else find the more they do it the harder it gets? It's like I'm engaging new muscles every time. Love this video!

I have never been so excited for a video in my life. The original 12 minute exercise completely changed my entire life.

I have done the original video HUNDREDS of times over the years, thank you for all the work that you do!

Came here from the Gypsy Tales podcast.Chase and Jett are changing the game in motocross and Chase credits this foundation training to his immaculate posture on the bike. I've been doing this exercise for a couple weeks. I have chronic neck and back pain after every race and ride but the hours after this exercise I am pain-free. It always comes back in the afternoon and evening so I will plan to add another stretch session in the evening. I really can't believe how this simple and short exercise actually works. Thanks, Doctor G.

I HATE exercising. Motivating myself to continue anything after day one is damn near impossible. Yet for some reason that I don’t miss doing these from day to day. It’s only been almost 2 weeks, but I can feel changes. I am noticing myself walking upright a bit more, and most surprisingly (and just making me happy beyond measure), my singing has improved QUITE drastically - I barely even have to focus on my diaphragm when singing now - folks these 12 minute sessions are LEGEND. Trust.

been doing the original 4x a week for 3 years now. Only time I have back pain is when I get lazy with it and miss a few sessions. This foundation training has been a life saver for me. And this new one is even more grueling 🤣

You win at being a good person for sharing this for all on RU-vid. Bless you sir!

Ya Boyz! Da numba 2.....the original changed my life about 10 months ago. I have always struggled with a radical anterior pelvic tilt and insane chronic back pain and f.t. has remedied it. My wife says my anatomy has changed. I surf better, have more energy and am a overall better person. I'm not one to get star struck or overly excited when I see someone famous but a couple month ago I ran into Jesse at the coffee mill in Haleiwa and felt like a giddy 1960's girl seeing the "Beatles" for the first time. The dude was super cool and showed me some new f.t. stuff in the parking lot. I do more powerful turns, punt higher airs and pull into bigger barrels because of f.t. Now im a groupie. Psyched to practice the new one. Mahalos

This is like a drug, but positive one. It's 2 o'clock in the morning and I just saw this. Now I'm too excited to fall asleep. I'm not sure if Dr. Goodman is aware what kind of movement and happiness he has created around the world. I'm literally telling everyone with a low back problem about original 12 minutes. I have been doing it now for two years and two months. Can't wait to start with a new exercises in the morning. Thank you! ❤️

FT restored my mobility after a botched spine injection left me virtually incapacitated. I've been doing it for 10 years now and it literally saved my life. Pain returns only when I slack off with the exercises or sit for too long. Great to see Peter again.

I don't know, I just find it a little peculiar that Brian rotated when they weren't rotating yet and now he's not in this video

After watching your foundation workout for years, starting with the original and now with the new one, I just had to make a comment saying thank you, so much, for these free video's that has helped me wonders. I was diagnosed with sciatica, and was on pain killers. I had no idea what brought it on, only that I could barely get out of bed each morning and was way too young to be feeling like this. I was basically hobbled. It went on for months, and even saw medical doctors and chiropractors. Nothing was helping. Finally for the holidays I was talking to a nephew about my back issues and he told me about Eric Goodman's videos. I said what the hell, can't hurt anything to try it. And honest to God, after just a few days I finally started to feel relief. After two weeks, and off pain killers, my back feels refreshed and as good as new. I still do these videos daily, or at least as daily as I can, to keep things in order. Sure enough I have been fine, even with also having scoliosis and the sciatica I was diagnosed with. Back pain is gone. Words can't express how helpful these videos have been. Thank you Dr Goodman. Thank you. Many blessings to you and yours.

WOW. Ive been doing the old 12 minute videos for about 7 years, and thought I was in kinda good shape. This stuff is just next level hard. Amazing stuff.

Been doing the old video consistently since I had back surgery 5 years ago at only 21 years old - This new drop was better than Christmas

The amount of excitement I had when I saw this! I’ve never clicked so fast in my life. Thank you, all!

This made my YEAR. The old version was the only video I had downloaded to my phone for access offline.

Eric's effort/insight in communicating what you should be looking for in each movement is phenomenal.

Same with all of the other comments here, this stuff is literally life changing. Been slacking over the holidays with my exercise and I feel it when I stop doing foundation training. It not only prevents back pain, it CURES back pain! When I get a flare up, this workout significantly improves my pain. THANK YOU! I can't thank you enough actually

Fun to see Peter again! You look great!! This was good, but for my chronic lower back pain, nothing beats the original with all the good morning moves!

Thanks to Jeff Bridges talking about this on the "Smartless" podcast, I already feel a difference in three days. This is perfect for my chronic lower back pain!!!

I’ve done the original hundreds of times since ~2015 or so! My jaw dropped when I saw this!! Thank you so much!!!

I love how he says "Get you a little taller" in the 2011 video. I have both open right now and I can't stop laughing switching between them. In the thumbnail on the 2011 workout he looks about 5 foot 8, and in this thumbnail he looks like a basketball player. I guess these stretches really work! haha!

I have a herniated L5-S1 and these two videos have been huge for me, thank you so much

The original one was a game changer for me. A whole year of regular PT to get back to 80% of my previous self and then Boom!, 120% in a few days practicing the original 12 min FT workout. Lost count of how many friends asked for advice on back pain and the reply was always the same: do the 12 min workout and tell me how you feel. Challenging but definitely worth it. Thanks for the new version, can't wait to try it!

I've been doing the original 12 since 2018 after a back injury and it's an absolute life changer. This update was tough and hit differently. I'll probably switch between the 2 alternating. Thanks so much Dr. Goodman!

Foundation is the the best thing that has ever happened to my back, and my body in general.

Dr. Eric and team, I just have to say thank you. I had developed some chronic hip pain/ snapping right as COVID hit. I tried endless stretches, booked physical therapy, saw a chrio, etc. Had to quit PT when they shut down due to the pandemic. I did the original 12 minute workout regularly, but never got rid of the pain completely. 2 years later, tried PT again, as the hip pain expanded to lower back/QL. 3 months with no improvement, despite some very intense hip, core, quad and glue work. Found this new version, felt an immediate improvement after 1 set. 2nd time- felt something 'pop' into place in the TFL/ IT band area. Haven't had real pain since, still doing this twice a day in addition to my usual workouts. Now, I'd be eternally grateful for any video or tips on how to stop clicking knees. Both of mine click when squatting or going up stairs- no pain

The classic 12 minute routine is a favorite, I am so grateful you posted this new, updated routine! Thank you for including so many verbal cues, it really made it easier to follow.

I've been doing this for a couple of weeks and it has drastically changed my posture. I don't think I could thank you enough for giving me such a gift. ❤❤

The original 12 minute video has been a lifesaver for me countless times over the years. Can't wait to try the new workout. Thank you Dr. Eric.

The original came through in a huge way last year when I was going through back pain. No pain since! Tried the new version today and loved it - will be incorporating it into my weekly routines. Thank you!!

Yesssss!!! Been doing the original at least weekly for years, and I'm so glad you've finally given us an updated version.

Please do more of these! It’s really helpful to see it at both angles. What makes it tho is Dr. Goodmans pointers throughout, it’s SUPER helpful when he notes the details of what muscles should be working and specific stances during the workout. Like the e.g. of not using the deltoids when raising the arms and how detailed he goes about your form. I usually never see this with tutorials which is why I value his so much! 🙌🏼

Boom! This is awesome. I’ve been doing the old one for years, and no back pain. Ever.

THE LEGEND RETURNS!!!! With Peter!! Absolute kings

I've been doing the old workout 4-5 times/week for the past decade. This new update made my day. Thank you!

I have been doing the 11:59 video for nearly 5 years; and have now started with this one. One thing that strikes me about both videos is that, each side (left and right) is treated a little differently. For balance's sake, it is probably good to alternate between doing the video as is, and switching left and right.

12 minutes of foundation training has done more for my back pain than several rounds of cortisone shots and countless hours of PT. Thanks for keeping my spine and core strong!

For me this is the first post in the entire internet that I want to like twice! Thank you so much Dr. Goodman and team for this video!

I'm a vegetable farmer and these movements are basically the movements of my job every day. I've had back pain for years and have tried so many different exercises, workouts, etc. This is amazing for building the strength I need and the mindfulness cues around breathing and posture to protect my back while I'm working. Thank you so much!

Hell yeah, glad to see you back with a new and improved routine for us all Dr. Goodman! The first one was a game changer for me 5 years ago after I’d hurt my back trying to squat too much weight before my body was ready. I did it religiously for a whole year after that. I repeated that same mistake earlier this year. So I think it’s again time to make this video my morning prayer

Thank you so much for making this video. I have been struggling with lower back pain since I was 21. I am 43 now. I am so happy that I found this. Gratefull for the work you are putting out there. Love from Amsterdam.

im about ten sessions in and noticing that the pain i usually feel while driving is starting to alleviate. not gone, but definitely lessening. for this alone i am eternally grateful

I have been doing the original 12 minute workout just about every morning for more than ten years. This updated workout looks like it would be good to do on alternate days with the original. Peter is even wearing practically the same outfit except his shoes have changed color & the grey shirt doesn't have the Livestrong logo. Thanks Dr. Eric for posting this updated workout!

This update is great! I felt like I better understood what to do with my body while listening to this. In the last one, I struggle to connect to my hamstrings, glutes, hips etc because of a spinal injury. That video I often wondered if I was doing it right. The way you described things in this version helped, like “pushing away the earth” and similar phrases helped me feel more confident I was doing it right

Good god, this isn't easy, but I feel amazing afterwards! I just added this to my daily routine, and I will try to record my form and compare it. I'm certain I have a lot to improve. This is one of those things when after you do it, you can feel how badly you needed it. Thank you so much, and I will see you here again tomorrow!

Do this everyday, no back pain ever...

FT has definitely enhanced my inline speed-skating I've been doing 35 years now. This year when I got on my skates after winter break (and doing Foundation 3x per week) I was absolutely in solid skating body position and able to power through "double push" pendulum technique. Spine was so active, strong and alive for speed! Thank you Dr. G!

Finally a new 12 minute workout!! Can’t wait to try it tomorrow morning! I’ve been an FT evangelist telling so many people about it and sending these videos to others suffering back/hip/nerve issues like me. FT has given me back my full active athletic lifestyle - thank you Dr. G, Jesse and the whole FT Team!!

Life changing. I want to thank Dr. Austin for teaching and introduction this into my life. After 8 months of daily chiropractic adjustments, I started to notice my right hip hike up higher and higher and felt unbalanced and short on my left side. No one offered up any advice, the two chiropractors I saw told me I did not have a leg discrepancy and that it was super rare and I kept asking and going back daily like why do I feel like shit tho? Lucky for me I came across Dr. Austin, also a chiropractor but with a completely different approach. It's been my second visit with him and after just one week of doing some FT moves and I already feel way better. Almost back to when life was normal. He sent me this video that I can do in my free time and wow this has helped me so much. I can't believe it. Imagine doing FT for a year how great one can feel.

Didn't know there was a new one! THE GOAT ROUTINE- THANK YOU!

Cool! A new version! This stretches really works for your back 100%. I started doing them almost daily for two weeks due to back aches. Then every other day for two weeks. Then twice a week for several weeks. Now, just once every week or two. Back feels back to normal! When I feel achy, I do the exercises and puff! Gone! This stretches are awesome!

OMG I have been doing the old one every day. Love this so much. Thank you!

Dr. Eric, from Malaysia here. I have been doing the exercise (the previous version) almost everyday, more than 6 years ago! 🙏🏼 Thank you!

Thank you for the "old" video workouts. Thank you for the new video workout! This is magic for me.

I remember when I started doing the first 12 minute foundation video and It killed me but over time as I get stronger didn’t hurt as bad. This was as challenging as the first one and felt great! Thank you for sharing!

Honestly, I am someone who has experienced lower back pain for several years now. After scrolling through convincing comments, I started doing this exercise at 11PM and after doing it, I felt the lightness and back pain relief though my body was quite unfamiliar and exhausted. By focusing on each one bit by bit slowly and getting along with the moves, I finished the workout without noticing it. I really could feel some enhanced mobility on my back joints and some engagement on core muscles as well. This is my first day of following this video and I will do everyday at least once anytime. Also, I would like to share my experience and update from time to time weekly, monthly, and yearly. See you! Huge thanks to Dr. Eric! ❤

I like the original 12 minute foundation video better. My lower back feels way better.

Almost one and a half year with the original video set. • Two to five times a week. • Some shorter breaks (max 10 days) while on holiday and curing Covid. • When in gym I always finish off with some of Dr Goodmans moves as part of stretch program. • Almost impossible to have backpain these days :) :) :) Can't live without this. So thankful to my friend Tom who introduced me to foundation training.

I've been using the old version for a decade! Can't wait to use this version going forward!

This is my new favorite sequel since top gun 2! 🔥

So good! I am amazed that the smaller and more nuanced the movements, the more difficult I feel it is to perform properly!

my chiropracter had me start doing this last month. I started with the simple 4 minute routine first to get an idea of what to do and worked up to the 12 minute one. this stuff works. in just the month/month and a half ive committed to this practice (i do it 5-6 times a week) my anatomy has absolutely changed. Ive finally been able to develop muscle in my lower posterior chain, and while i used to want to gain muscle there for the sake of aesthetics, it is now to be able to move pain free. I've been dealing with so much lower back and hip pain, i can feel it having an affect on my upper back's posture, but this 12 minute video has been helping immensely. i no longer fear a future that my mother has dealt with, seeing doctors and therapists and getting injections with no relief. Thank you!!!!

Found this after hearing your conversation with Chris Kresser. Have had lower back / SI joint paint for 9 months. Variable success with general strengthening & stretching. I will give 12 minutes a day for 23 hrs 48mins of less discomfort any day. Starting today.

I've been using this for a hip injury and it's really been helpful. It seems like I've had way less flair ups since I started a week ago and I've noticed i've been able to walk longer distances with out issues. Thank you so much for making this Dr. Goodman. This is as impactful as everyone says.

When we needed him most… he returned

The original video helped me so much, amazing to see there's an updated version. Thank you.

been doing the old one for 3 years. switched to new. giving me a whole new workout! my legs are shaking as i hold. best workout on the internet for lower back pain.

Incredible! The original video has saved my back and I'm so happy to see this new iteration. Eric and crew are the best.

12 minutes later I’ve stepped into a new body. I love this one. Lifting the hips higher as they pull back is a game changer after 4 years of practice with the original video I’ve found new length with that one crucial tip

Thank you Dr. Goodman for doing this video and making it available. I bought a couple of your books as well. At 44 years old with a stiff back doing this 12 minutes most days makes me feel young and flexible. I'm able to sprint up stairs like a gazelle lol. Thank you!!

Interesting update. I feel like it’s a little less compression on the spine overall. I like that the hands are now together to combat excessive rib flare and that the woodpecker is more upright. I have two herniations and I’ve hurt myself doing the old woodpecker with the reach out front. Too much compression and potential for twisting just enough to set a hair trigger nerve off. Thanks for everything.

Another divinely inspired video! Both videos are blessings to humanity. There is a place in heaven for Dr. Goodman. Thank you again!

This is crazy. Found the old vid about a month ago and it’s been life changing… this is AWESOME!

Awesome! The original has been a part of my life for years and I’m pumped to get this update! Thank you!

Thank you so much for posting this! I'm just getting over hurting my back and was going to start doing your 12 minute video again and saw this one posted. I think the original was harder, but I'll probably alternate between the two.

Bless you and your team for putting this out for free. This helps me out so much.

You honestly deserve a Nobel Peace Prize for your contribution to humanity.

This is unbelievable effective!! I’ve had a tight rigid hips and back pain for almost 30 years. I had instant results in 1 session. I’m going to keep it up

The new testiment. Back jesus. 🔥

Peter has not aged nor bought new clothes in 11 years. OG. Ya'll are awesome. Ty.

What??? The original is part of my life now. Awesome to see an update. Thank you so much. This is the magic bullet to my back pain. Also my man Peter doesn’t age.

Loving it so far. I think this updated version is better than the first one.

Been doing this for over 5 years now and will be doing it til I'm 95! Best static core strength and flexibility workout there is, especially for tall people! I had terrible back pain after playing football in college and Foundation Training completely changed my body. I feel more coordinated, flexible, and athletic than ever. Edit: After doing this routine... it's way different than the original. More focus on biomechanics. And It's not easy! Thanks for sharing Eric and team.

I want to be still be watching this when it hits a million. Thank you a bunch

NEW 12!!!!!! YES. Can't wait to add this to my morning. Thank you Dr. GOOOOOOOOODMANNNNNN!!!

I did this exact routine eleven years ago. Still working on the flexibility. Thanks for this!

Been years that I've been doing foundation 1. I'm loving this more and more! Ty for the updated routine!

You’re such a good explainer and communicator. I love you man thanks for this update!

Wow, I’ve been following the original for a couple years now and couldn’t believe my eyes when I saw this! SO excited! You’ve helped sooo many people

I don't have enough words to thank you for this training! It has gotten me out of pain every morning during the last month, and I am feeling generally less pain every day, slowly getting better.

Thank you so much for these videos Dr. Goodman

Thank you! Tried and enjoyed this one as much as the old one, maybe more challenged in this new one. Excited on the changes that it will bring

Cannot wait to try this! The original changed my life! Great work guys and well done for keeping this content available on here !!! ❤

Incorporating the old and new videos into my daily routine now. I find that taking the principles from this new video and incorporating it into the original actually enhances it. I start off with this one and then do the old one immediately after, or alternate different days!

OMG you updated my most watched RU-vid video. I'm thinking my wife and I are a couple thousand of those 7.2 million views :) Can't wait to watch this one. Thank you, Dr.