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The Twelve Tests of Redcord

Written by:
Tyler Joyce
December 21, 2022

I wrote these lyrics while sitting in front of my fireplace listening to Bing Crosby’s Twelve Days of Christmas. I recommend getting inspired by listening to Bing’s version first so you can sync my version to his. Happy holidays from the Activcore family to yours.

On the first day of Redcord

My PT gave to me:

An activated core and glut med

On the second day of Redcord

My PT gave to me:

2 pelvic lifts

And an activated core and glut med

On the third day of Redcord

My PT gave to me:

3 bridges

2 pelvic lifts

And an activated core and glut med

On the fourth day of Redcord

My PT gave to me:

4 knee flexions

3 bridges

2 pelvic lifts

And an activated core and glut med

On the fifth day of Redcord

My PT gave to me:

5 hip abductions (fiiive-hip-ab-ductions)

4 knee flexions

3 bridges

2 pelvic lifts

And an activated core and glut med

On the sixth day of Redcord

My PT gave to me:

6 hip adductions

5 hip abductions (fiiive-hip-ab-ductions)

4 knee flexions

3 bridges

2 pelvic lifts

And an activated core and glut med

On the seventh day of Redcord

My PT gave to me:

7 prone planks

6 hip adductions

5 hip abductions (fiiive-hip-ab-ductions)

4 knee flexions

3 bridges

2 pelvic lifts

And an activated core and glut med

On the eighth day of Redcord

My PT gave to me:

8 prone hip flexions

7 prone planks

6 hip adductions

5 hip abductions (fiiive-hip-ab-ductions)

4 knee flexions

3 bridges

2 pelvic lifts

And an activated core and glut med

On the ninth day of Redcord

My PT gave to me:

9 prone knee extensions

8 prone hip flexions

7 prone planks

6 hip adductions

5 hip abductions (fiiive-hip-ab-ductions)

4 knee flexions

3 bridges

2 pelvic lifts

And an activated core and glut med

On the tenth day of Redcord

My PT gave to me:

10 kneeling push ups

9 prone knee extensions

8 prone hip flexions

7 prone planks

6 hip adductions

5 hip abductions (fiiive-hip-ab-ductions)

4 knee flexions

3 bridges

2 pelvic lifts

And an activated core and glut med

On the eleventh day of Redcord

My PT gave to me:

11 shoulder extensions

10 kneeling push ups

9 prone knee extensions

8 prone hip flexions

7 prone planks

6 hip adductions

5 hip abductions (fiiive-hip-ab-ductions)

4 knee flexions

3 bridges

2 pelvic lifts

And an activated core and glut med

On the twelfth day of Redcord

My PT gave to me:

12 scap protractions

11 shoulder extensions

10 kneeling push ups

9 prone knee extensions

8 prone hip flexions

7 prone planks

6 hip adductions

5 hip abductions (fiiive-hip-ab-ductions)

4 knee flexions

3 supine bridges

2 pelvic lifts

And an activated core and glut med

While there are many more tests that can be administered on the Redcord suspension system, these are the ones I use most often to help surface any underlying muscle imbalances.

Disclaimer:  The views expressed in this article are based on the opinion of the author, unless otherwise noted, and should not be taken as personal medical advice. The information provided is intended to help readers make their own informed health and wellness decisions.

Tyler Joyce

Co-Founder | Physical Therapist
Tyler is a 20+ year experienced physical therapist who specializes in the application of the Redcord Suspension System for physical therapy and performance. He works at Activcore in Princeton, New Jersey, located just 2 miles from Princeton University. Growing up as a baseball pitcher and all-around athlete, Tyler has a special interest in helping competitive baseball players and weekend athletes recover from injury and return to their sport and active, pain-free lives.
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