INNOVATIVE EXERCISES FINALLY REVEALED!!! The weightroom secrets no professional strength coach EVER wanted revealed CAUTION!

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1 Now Just $19.9 Now Just $ INNOVATIVE EXERCISES FINALLY REVEALED!!! The weightroom secrets no professional strength coach EVER wanted revealed CAUTION! You may get unstoppably strong and completely dominate your competition!!! By: Tony Reynolds, MS, CSCS

2 To learn more about Tony Reynolds, Progressive Sporting Systems, their programs and products, and to sign up for their mailing list, go to or 2

3 Lateral Step Up Start by standing about a shoulder width distance laterally to a knee high step. Step onto the step leading with the step side foot. Fully extend the base leg at the top of the motion. Leave the trail legs foot off of the step unless you need to use it to check your balance. Once you fully extended and under control, reverse the motion and step back down to the starting position. High Step Up Measure the distance from your mid-thigh to the ground. Find a step that is approximately this height. Start with your right foot on the step. Holding a dumbbell on your right shoulder, step up onto the step making sure not to push off the ground with your left foot. Try to keep the left foot off of the step (unless you need it to check your balance). Return slowly to the ground, and repeat. Do not let your hip push out to the side. Deep Lateral Step Up Start by standing about a shoulder width distance laterally to a step that puts your knee 6-8 inches about parallel. Start with the closest foot on the step. Step up and fully extend the base leg at the top of the motion. Leave the trail legs foot off of the step unless you need to use it to check your balance. Once you fully extended and under control, reverse the motion and step back down to the starting position. Bw Lunge and Twist Roughly measure the distance from the bump directly under you knee cap to the floor. Mark this distance on the floor. Stand with your toes just before the beginning of the mark and step forward until your heal is just past the end of the mark. Make sure the front foot points forward. Kneel down until the back knee is touching the ground (If you are on a hard surface place a small pad under your knee). Avoid forcefully contacting your knee to the ground. The toes of the back foot should be down and the heel directly above. Keep your spine straight and your head up (Do not let the hip of the down knee push out to the side). This should create a straight line that is perpendicular to the ground and that runs from your heel through your hip to your shoulder. Your front knee should form a 90 degree angle. If the angle is less slide your front foot forward until you have this angle. Hold your arms forward and twist over the knee that is in front. Keep your spine tall and do not lean in any direction. Return to the center and perform the twist to the other side. Return to the center and push through your front heal to return to the top. Avoid letting your shoulders drop forward when your push with your front foot. Step back so your feet are together behind the 3

4 mark. Step out with the other foot and perform the same action on the other side. Once you can comfortable perform this activity with proper form, lunge without letting the knee touch the ground. Assume a bottom position that places the down knee approximately 1 inch off of the ground before twisting. Pay particular attention to your balance. Keep the weight centered between your front foot and the toes of your back foot. Bw Elbow To Instep Take a maximal step forward with either foot. As you step reach out with the same side arm and touch the elbow as close as you can to the ground at the instep of the front foot. Try to lower you shoulders as deep as possible. Your front knee angle should be greater than 90 degrees. Return to the top and step back so your feet are together. Step out with the other foot and repeat. If you do not feel a stretch slide the front foot forward. Bw Sumo Squat Walk Squat into a deep squat as described in the squat and press (minus the medball) with the arms fully extended in front of the body for balance. Push your knees out laterally until they are directly over you heels (if you have tight hips you may have to bring your stance in to accomplish this). Keeping your weight on you heels, toes forward and maintaining this squatted position walk forward. Bw Lateral Lunge Place your thumbs and pointer fingers together, lift your arms and push your palms out in front of your body. Create a diamond in the space created between your thumbs and pointer fingers. Maintain this position and lower your arms until they are resting in front of your body. Lunge laterally by stepping to the side. Keep the trail leg straight, push the hips back drop the shoulders forward (by flexing at the hip not rounding the back) and bend at the knee until the front leg is parallel to the floor. Extended your arms out fully in front of your body in a front raise fashion as you descend into the lunge. Keep your weight on the back half of your lead foot and your shoulders square to the front. The lower leg of the bent knee should be perpendicular to the floor and you should not flex the knee joint to any less than 90 degrees. Keep your spine tall and head up. Return to the top by stepping back toward the trail leg. Repeat stepping to the other side. If you have a problem getting this technique, assume the bottom position while sitting on a bench or box that puts your bent legs thigh around parallel to the floor. Push through the heal of the bent knee, straighten the leg and stand up. Bend that knee again and return to the seated position. Repeat all the reps on this side before performing the reps on the other side of the body. Once this feels natural try performing the same motion with out the box and starting at the top. Stay in the stepped out position and perform all of the reps on one side before moving to the other. Once this is comfortable, try performing the activity as described above.

5 Bw Iron Cross Assume a face up position on the ground with your arms out to your sides forming a "T" with your body. Lift your right leg straight up. Rotate your hips to the left taking your right foot to your left hand. Keep your shoulders in contact with the ground. Return to the start position and repeat with the other leg to the other side. Use control during the entire drill. Bw Scorpions Assume a face down position on the ground with your arms out to your sides forming a "T" with your body. Lift your right leg up by extending at the hip and bending at the knee. Rotate your hips to the left taking your right foot to your left hand. Keep your shoulders in contact with the ground. Return to the start position and repeat with the other leg to the other side. Use control during the entire drill. Db Box Squat W/Rotational Press Hold two dumbbells at shoulder height. Slowly squat down onto a bench that puts your hips at knee height. Stand up, twisting to the right as you ascend. As you reach the end of the ascent, press the left dumbbell over head. Lower the dumbbell, untwist, and sit softly back onto the bench. Repeat to the other side. Pull Through Using a single handle on a low pulley, grab the handle with both hands with your palms facing up and walk out about feet from the pulley. Keeping your back tight and you abs contracted reach through your legs as far as you can. Pull through and stand up. Pb Hamstring Curl "Assume a face up lying position on floor. Place your hands at your sides with your palms down on the floor. Start position: Place the heels of both your feet on top of the stability ball. Raise your hips off the floor. Curl your heels toward your glutes by flexing at the knees. Your hips should remain off floor. Return to the start position. Note: Focus on maintaining stability of ball by utilizing the muscles in the trunk and core. To increase difficulty, cross your arms over your chest."

6 1 Leg Rdl Stand on your right foot while holding the dumbbell in your left hand. Keeping your head up, back flat, and your base leg slightly bent, bend at the waist and kick your free leg back as you descend. Keep the dumbbell directly over your base foot during the decent and ascent. Lower the dumbbell until it lightly touches where you tie your shoes. Reverse the motion and return to the top. Do not let your hip push out to the side. Db Sumo Squat Place a dumbbell on the ground so it is standing on one end. Straddle the dumbbell with a wide stance and your toes point out to the sides at a degree angle. The dumbbell should be in line with the insteps of your feet. Keeping your back flat and slightly leaned forward, squat down with your arms straight and touching the insides of your thighs. To start, grasp the top head of the dumbbell with both hands. Holding on to the dumbbell stand back up. Squat down and lightly touch the dumbbell back to the ground. Repeat Box Squat Use a sturdy bench/box that puts your thighs at parallel when seated. To unrack the bar-step under the bar with one leg in front of the bar and one leg behind the bar. You should feel well balanced. Grasp the bar just outside of the snatch rings (these are the rings that are approximately 1/ of an inch wide on each end of the bar just before the sleeves). Squeeze your shoulder blades together, contract your abs, and assume a neutral spine. Place the bar on your posterior delts (not on your neck) and pick it up from the rack. Carefully step backwards and assume a wider than shoulder widths stance with your head up. Start the exercise by pushing your hips back and your knees open. Continue the motion by bending at the knees, not allowing them to move forward. Sit softly onto the seat. Do not rock back when you sit. Push through your heals and stand back up. Do not let your knees push forward when you begin to stand up. Db Box Squat Use a sturdy bench/box that puts your thighs at parallel when seated. Hold the dumbbells on your shoulders. Squeeze your shoulder blades together, contract your abs, and assume a neutral spine. Start the exercise by pushing your hips back and your knees open. Continue the motion by bending at the knees, not allowing them to move forward. Sit softly onto the seat. Do not rock back when you sit. Push through your heals and stand back up. Do not let your knees push forward when you begin to stand up. 6

7 Db Step Up Find a step that puts your thigh parallel to the ground when your have your foot on it. Start by facing the step. Hold dumbbells in your hands at your sides. Step up onto the step making sure not to push off the ground with your left foot. At the top, drive your left knee up forming 90 degree angles at the left hip and knee. Pause for a second and return slowly to the ground. Note: Do not let your hip push out to the side. Repeat on the other leg. Zercher Box Squat Use a sturdy bench/box that puts your thighs at parallel when seated. Adjust the bar rack so the bar is slightly higher than waist height when racked. You may need to place a bar pad on the bar during the exercise. The bar should lay across the bend at the elbow between your biceps and forearms. Pick the bar up keeping your back flat. Carefully step backwards and assume a wider than shoulder widths stance with your head up. Start the exercise by pushing your hips back and your knees open. Continue the motion by bending at the knees not allowing them to move forward. Sit softly onto the seat. Do not rock back when you sit. Push through your heals and stand back up. Do not let your knees push forward when you begin to stand up. Zercher Squat Adjust the bar rack so the bar is slightly higher than waist height when racked. You may need to place a bar pad on the bar during the exercise. The bar should lay across the bend at the elbow between your biceps and forearms. Pick the bar up keeping your back flat. Carefully step backwards and assume a wider than shoulder widths stance with your head up. Start the exercise by pushing your hips back and your knees open. Continue the motion by bending at the knees not allowing them to move forward. Sit slowly until your hips are as low as your flexibility will allow. Your knees should be push out to the sides, your back flat and your weight should be on the back half of your feet. At this point slowly round your back and take the bar to within 8-1 inches of the floor. Reverse the motion by arching your back. Push through your heals and stand back up. Do not let your knees push forward when you begin to stand up. Db Physioball Squat Standing with your back towards the wall, place a physio-ball between the small of your back and the wall. Spread your feet just past shoulder width apart, and make sure they are a few inches in front of your body (not directly beneath you). With dumbbells in hand and at your sides, drop down into a squat position and press back up. Continue for the rest of the repetitions. 7

8 1 Leg Pb Wall Squat Standing with your back towards the wall, place a physio-ball between the small of your back and the wall. Stand on one foot making sure it is a few inches in front of your body (not directly beneath you). Drop down into a squat position that puts your knees and hips at degree angles and your lower leg perpindicular to the ground. Reverse the squat and press back up. Continue for the rest of the repetitions. Db Front Squat Hold the dumbbells on your shoulders. Squeeze your shoulder blades together, contract your abs, and assume a neutral spine. Start the exercise by pushing your hips back and your knees open. Continue the motion by bending at the knees, not allowing them to move forward. Sit slowly until your thighs break parallel. Push through your heals and stand back up. Do not let your knees push forward when you begin to stand up. 1 Arm Pull Through Using a single handle on a low pulley, grab the handle with one hand and walk out about feet from the pulley. Keeping your back tight and you abs contracted reach through your legs as far as you can. Pull through and stand up. Db Lunge Walk Start with your feet side by side and dumbbells at your sides. Step forward with your right foot. When you drop into the lunge your front foot should remain flat on the floor and pointed forward. Your front knee should be bent to 90 degrees and the shin should be perpendicular to the floor. Your back knee should be directly under your hips and should stop approximately 1-2 inches off of the ground. Your back foot should be toe down. Your shoulders should reside directly over your hips. Do not let your hips push out to the side. Press through the right heal to stand back up. As you reach full extension step forward and perform the next lunge with the left leg. RDL (barbell) Stand with your feet hip width apart and your knees slightly bent (at 20 ). Start position: Grasp the bar with your palms facing your body and hip width apart. Your back should be kept in a neutral position. Bending at your waist and pushing your hips back, lower he bar to approximately knee height. Keep knees bent at 20 throughout movement. Return to the start position 8

9 X-Over Step Up Start by standing about a shoulder width distance laterally to a knee high step. Step across your body onto the step leading with the outside foot. Fully extend the base leg at the top of the motion. Leave the trail legs foot off of the step unless you need to use it to check your balance. Once you fully extended and under control, reverse the motion and step back down to the starting position. Seated Zercher Use a sturdy bench/box that puts your thighs slightly below parallel when seated. Hold the bar in your arms across the bend at the elbow between your biceps and forearms. Sit on the box and assume a wider than shoulder width stance with your head up. Start the exercise by bending at the hips and leaning forward taking the bar beyond your knees. Toward the bottom of the movement round your back and take it as close to the ground as you can. Straighten out your back and return to the start position. stand up. Low Pulley Squat Attach a D-handle to a low pulley. Face the pulley and grab the handle with both hands facing down. Squeeze your shoulder blades together, contract your abs, and assume a neutral spine. Start the exercise by pushing your hips back and your knees open. Continue the motion by bending at the knees, not allowing them to move forward. Sit slowly until your thighs break parallel. Drop your shoulders forward as low as you can comfortable. Reverse the motion, push through your heals and stand back up. Do not let your knees drop forward when you begin to Medial Leg Lifts Lie on your side with your body in a straight line. Take the top leg toward the chest until your hip and knee is bent to approximately 90 degrees. Lift the bottom foot toward the ceiling leading with the side of the foot. Complete a maximal range of motion before lowering the leg under control to the original position. Laying Side Leg Circles Lie on your side with your body in a straight line. Maximally lift the top leg straight up leading with the side of the foot. Complete a large circle rotating clockwise first for the determined number of reps and than counterclockwise for the same number of reps. 9

10 Lateral Leg Lift Lie on your side with your body in a straight line. Lift the top leg straight up leading with the side of the foot. Complete a maximal range of motion before lowering the leg under control to the original position. Bent Knee External Hip Rotation Lie on your side with your body in a straight line. Take the top leg toward the chest until your hip and knee is bent to approximately 90 degrees. To start: Keeping this hip and knee configuration, lift the leg toward the ceiling (this should mimic swinging a gate open). Complete a maximal range of motion before lowering the leg under control to the start position. BW 1 Leg Rdl Reach Stand on your right foot. Keeping your head up, back flat, and your base leg slightly bent, bend at the waist and kick your free leg back as you descend. Reach out an touch the floor approximately 2-3 feet in front of your base foot. Return to the top and repeat on the other side. Db RDL Stand with your feet hip width apart and your knees slightly bent (at 20 ). Start position: Grasp the Db's with your palms facing your body and hip width apart. Your back should be kept in a neutral position. Bending at your waist and pushing your hips back, lower the db's to approximately knee height. Keep knees bent at 20 throughout movement. Return to the start position Parnter Reverse Walk Have your partner grab a handle in each hand. Stand facing your partner with the rope around your lower back. Squat down into a hips parallel squat with your feet shoulder width apart. Lean back onto the rope so your partner is supporting some of your weight. Push with one foot and extend that leg completely. As you are extending that leg step back with the other leg. Repeat on the other side. Your partner should be resisting you, forcing you to pull them. Remember to keep your hips down and to full extend the effort leg. 10

11 Parnter Pull Through Reach through your legs and grab a handle in each hand with your palms facing up. Your partner should be holding the middle of the rope to provide you with resistance. Keeping your back tight and you abs contracted reach through your legs as far as you can. Pull through and stand up. Your partner should provide you with resistance on your way up, and should "pull" you back down. Physioball Rolling Triceps Extensions Sit an the physioball that puts your thighs approximately parallel to the ground. The ball should be on a slip resistant surface and clear of any obstacles. Holding the dumbbells at the centerline of your body, start to slowly roll forward. As you roll forward lean back and let the ball role up your back. Roll forward until your head and shoulders are supported by the ball. Elevate your hips until you create a flat table from your knees to your shoulders. Start with the Dumbbells at arms length. Bend at the elbow taking the dumbbells to the shoulders beside your ears. After softly touching your shoulders, return back to the starting position. Alt. Box Push-Up Assume a push up position with a 1-2 inch step between your hands. Contract your abdominals and squeeze your glutes. Maintain a pillar like posture throughout the duration of the exercise. Step onto the box with the right hand followed by the left. Your should end with your arms fully extend using your right arm to elevate your body. Step back onto the floor leading with the right hand. Complete the prescribed number of repetitions and repeat on the other side. Standing Decline Cable Press Adjust the pulley so it is located above eye height. Grab the D- handle with your right hand, step forward with your left foot while facing away from the pulley. When you step forward your front foot should remain flat on the floor and pointed forward. Your front and back knee should be slightly bent. Your back foot should be toe down. Your shoulders should reside directly over your hips. Do not let your hips push out to the side. Hold the D-handle tight to the side of your chest. Your elbow should stay in contact with the cable. Keep your right arm in front of your body and at shoulder height. While keeping your hips and feet forward, rotate your shoulders toward the right. Once you have fully rotated to the right, rotate back and press the D-handle forward and down at a degree angle until you reach full arm extension. At this point your should be slightly rotated to the left. return to the start position. Once the prescribed reps have been completed, repeat with the opposite side. 11

12 Rear Delt Cable Raise Adjust the pulley so it is located at shoulder height. Face to the side so the pulley is to your left. Grab the D-handle with your right hand with your arm across the front of your body. Keeping a slight bend in your elbow and leading with the back of your hand move your right arm horizontally until the cable touches your chest and your arm is directly beside your body. Return to the start position. Remember to keep your elbow slightly bent and produce all the movement in the shoulder, not the elbow or body. 1 Arm Pull Down Adjust the pulley so it is located as high above your head height as possible. Grasp the D-handle in your right hand and face the pulley. Assume a shoulder with stance with a neutral spine. Squat down by pushing your hips back and your knees out to the sides. You should remain flat footed and your knees should not move in front of your toes. You will maintain this squat for the duration of the exercise. You should start with your arm fully extend over head. Pull the D-handle down keeping the elbow in line with the hand and the cable. Squeeze your shoulder blade back as your elbow reaches a the back side of the movement (remember to keep the elbow in line with the hand and cable). Return to the starting position and repeat the arm action. Match the rep numbers on the other arm. Multi Box Push Up Assume a push up position to the left side of an 1-2 inch tall aerobic step or bench. Contract your abdominals and squeeze your glutes. Maintain a pillar like posture throughout the duration of the exercise. Step onto the box with your right hand followed by your left hand. Step down to the right side of the box with your right hand followed by your left hand. As soon as your left hand touches the ground return it back to the box directly followed by the right hand. Step down to the left side of the box with the left hand followed by the right hand. Repeat 1 Leg Upright Row "Stand on one foot. Start position: Grasp the dumbbells so your palms are facing your body. Your arms should hang down to your front with elbows slightly bent. Raise the dumbbells by pulling the elbows towards the ceiling and the dumbbells to chest level. Return to the starting position. Remember to keep your back flat and your head in a neutral position. Repeat equal number of reps on other foot. 12

13 Db Hand Walk Assume a push up position with a dumbbell in each hand. Contract your abdominals and squeeze your glutes. Maintain a pillar like posture throughout the duration of the exercise. Without rotating your body, draw the elbow back as far as you can using a rowing motion. Using an arcing path, step over the elbow and inches in front of the other db. Repeat on the other side. Walk your legs forward using your ankles and toes (keep your legs straight). Partner Pb Incline Pull Down Sit on a physioball that puts your thighs approximately parallel to the ground. The ball should be on a slip resistant surface and clear of any obstacles. Holding the dumbbells at the centerline of your body, start to slowly roll forward. As you roll forward lean back and let the ball role up your back. Roll forward until your head and shoulders are supported by the ball. Lower your hips until your torso is inclined about degrees and your hips are 2-3 inches off of the ground. Grasp a handle in each hand. Your partner should be standing behind you holding the rope to provide you with resistances. Start with your arms fully extended overhead. Pull the handles down to chest height keeping the elbows in line with the hands and the rope. Squeeze the shoulder blades together. Return to full arm extension. Your partner should provide you with resistance on your way up, and should "pull" you back. 1 Arm Pb Db Bench Sit on the physioball that puts your thighs approximately parallel to the ground. The ball should be on a slip resistant surface and clear of any obstacles. Holding the dumbbell at the centerline of your body, start to slowly roll forward. As you roll forward lean back and let the ball role up your back. Roll forward until your head and shoulders are supported by the ball. Elevate your hips until you create a flat table from your knees to your shoulders. Start with the Dumbbell at arms length. Slowly lower the dumbbell allowing the upper arm to create a degree angle from the side of the torso and keeping the weight directly over the elbow. Press the dumbbell up returning it to its original position. NOTE: Keep your hips tall during the duration of the exercise. Minimize ball movement. Keep your glutes and your abdominals contracted through out the duration of the exercise. 1 Arm/Leg Pull Down Adjust the pulley so it is located as high above your head height as possible. Grasp the D-handle in your right hand and face the pulley. Stand on your left foot while keeping a neutral spine. Squat down by pushing your hips back. You should remain flat footed and your knee should not move in front of your toes. You will maintain this squat for the duration of the exercise. You should start with your arm fully extend over head. Pull the D-handle down keeping the elbow in line with the hand and the cable. Squeeze your shoulder blade back as your elbow reaches a the back side of the movement (remember to keep the elbow in line with the hand and cable). Return to the starting position and repeat the arm action. Match the rep numbers on the other arm and leg. 13

14 Alternating Db Bench Sit an the physioball that puts your thighs approximately parallel to the ground. The ball should be on a slip resistant surface and clear of any obsticals. Holding the dumbbells at the centerline of your body, start to slowly roll forward. As you roll forward lean back and let the ball role up your back. Roll forward until your head and shoulders are supported by the ball. Elevate your hips until you create a flat table from your knees to your shoulders. Start with the Dumbbells at arms length. Slowly lower one dumbbell allowing the upper arm to create a degree angle from the side of the torso and keeping the weight directly over the elbow. Press the dumbbell up returning it to its original position. Repeat with the other arm. NOTE: Keep your hips tall during the duration of the exercise. Minimize ball movement. Keep your glutes and your abdominals contracted through out the duration of the exercise. Db Upright Row "Stand with your feet shoulder width apart. Start position: Grasp the dumbbells with an so your palms are facing your body. Your arms should hang down to your front with elbows slightly bent. Raise the dumbbells by pulling the elbows towards the ceiling and the dumbbelll to chest level. Return to the starting position. Remember to keep your back flat and your head in a neutral position. 1 Arm Pb Db Rear Dlt Raise Start with your feet shoulder width apart. Bend at the waist and push your hips back. Keep your knees slightly bent and your back flat. Support your weight on a physioball using your left hand while hold a dumbbell in your right hand. While keeping the body stationary and a slight bend in right arm, raise the dumbbell out to the side forming a right angle between your body and your arm. Return to the starting position under control and repeat. Reverse Grip Pull Downs Seated at a lat pull down machine. Reach up and grab the bar with your palms facing you. You should place your hands on the bar no wider than shoulder width apart. Lean back slightly ( ) and pull the bar down to your chest/sternum. return to full arm extension under control. 1

15 Leaning 1 Arm DB Row Start with your feet shoulder width apart. Bend at the waist and push your hips back. Keep your knees slightly bent and your back flat. Support your weight on a bench using your left hand while hold a dumbbell in your right hand. While keeping the body stationary, raise the dumbbell up driving the elbow back as far as possible. Return to the starting position and repeat. 1 Arm Db Row Start with your feet shoulder width apart. Bend at the waist and push your hips back. Keep your knees slightly bent and your back flat. Hold a dumbbell in your right hand. While keeping the body stationary, raise the dumbbell up driving the elbow back as far as possible. Return to the starting position and repeat. Figure 8 Plate Raise Hold a plate at arms length in front of your body as if it were a steering wheel (hands at 9 and 3). Keeping your torso stationary and moving your arms draw a big horizontal figure 8 with the plate. Perform the given number of reps than reverse the direction of the figure 8 and repeat. Lunge and Press Adjust the pulley so it is located at shoulder height when you assume the lunge position. Grab the D-handle with your right hand and lunge out with your left foot while facing away from the pulley. When you step into the lunge your front foot should remain flat on the floor and pointed forward. Your front knee should be bent to 90 degrees and the shin should be perpendicular to the floor. Your back knee should be directly under your hips and should hover approximately 1-2 inches off of the ground. Your back foot should be toe down. Your shoulders should reside directly over your hips. Do not let your hips push out to the side. Hold the D-handle tight to the side of your chest. Your elbow should stay in contact with the cable. Keep your right arm in front of your body and at shoulder height While keeping your hips and feet forward, rotate your shoulders toward the right. Once you have fully rotated to the right, rotate back and press the D-handle forward until you reach full arm extension. At this point your should be slightly rotated to the left. return to the start position. Db Hand Walk In Place Assume a push up position with a dumbbell in each hand. Contract your abdominals and squeeze your glutes. Maintain a pillar like posture throughout the duration of the exercise. Without rotating your body, draw the elbow back as far as you can using an arcing path. Return the dumbbell back to the ground by continuing the arc forward completing a circular motion. Repeat on the other side. 1

16 Db Lateral Raise Start with a hip with stance, knees slightly bent, and your hips pushed back. With your arms down at your sides, hold two dumbbells in front of your body with a slight bend in your elbows and your palms facing each other. Raise the dumbbells laterally until your arms are parallel to the ground. Your body should not move during the exercise. Multi Shoulder Press Assume a shoulder with stance while holding two dumbbells over head at arms length. Lower one dumbbell to shoulder height while keeping the elbow directly under the weight. The elbow should come down directly to the side of the body or slightly to the front. Return the dumbbell to the starting position and repeat on the other arm. Randomly change the angle of overhead press, switching between 1-20 degrees forward, backward, and sideways. Occasionally rotate the dumbbells as you press them up. Face Pull Attach a triceps rope to a high pulley. Face the pulley and grasp one end of the rope in each hand. Using a palms down grip, pull the rope to your forehead keeping your elbows above your hands. Drive your elbows as far back as you can and squeeze your shoulder blades together. Slowly return to full arm extension. If you have trouble keeping your balance, step forward with one foot. Be sure to switch feet half way through each set. Incline Cable Press Adjust the pulley so it is located below waist height. Grab the D- handle with your right hand forward with your left foot while facing away from the pulley. When you step forward your front foot should remain flat on the floor and pointed forward. Your front and back knee should be slightly bent. Your back foot should be toe down. Your shoulders should reside directly over your hips. Do not let your hips push out to the side. Hold the D-handle tight to the side of your chest. Your elbow should stay in contact with the cable. Keep your right arm in front of your body and at shoudler height While keeping your hips and feet forward, rotate your shoulders toward the right. Once you have fully rotated to the right, rotate back and press the D-handle forward and up at a degree angle until you reach full arm extension. At this point your should be slightly rotated to the left. return to the start positon. 16

17 D-Handle Pull Down Sit at a lat pull down machine with 2 D-handles attached to the cable. Reach up and grab the handles with your palms facing each other. Lean back slightly ( ) and pull the handles down to your chest/sternum. Squeeze your shoulder blades together at the back of the motion. Continue for the rest of the repetitions. 1 Arm/Leg Low P Row Adjust the pulley so it is located low as possible. Grasp the D-handle in your right hand and face the pulley. Stand on your left foot while keeping a neutral spine. Squat down by pushing your hips back. You should remain flat footed and your knee should not move in front of your toes. You will maintain this squat for the duration of the exercise. You should start with your arm fully to your front. Pull the D-handle back keeping the elbow in line with the hand and the cable. Squeeze your shoulder blade back as your elbow reaches a the back side of the movement (remember to keep the elbow in line with the hand and cable). Return to the starting position and repeat the arm action. Match the rep numbers on the other arm and leg. Incline Alt Pb Db Bench Sit an the physioball that puts your thighs approximately parallel to the ground. The ball should be on a slip resistant surface and clear of any obsticals. Holding the dumbbells at the centerline of your body, start to slowly roll forward. As you roll forward lean back and let the ball role up your back. Roll forward until your head and shoulders are supported by the ball. Lower your hips until your torso is inclined about degrees and your hips are 2-3 inches off of the ground. Start with the Dumbbells at arms length. Slowly lower one dumbbell allowing the upper arm to create a degree angle from the side of the torso and keeping the weight directly over the elbow. Press the dumbbell up returning it to its original position. Repeat with the other arm. NOTE: Minimize ball movement. Keep your glutes and your abdominals contracted through out the duration of the exercise. Front Db Raise Start with a hip with stance, knees slightly bent, and your hips pushed back. With your arms down at your sides, hold two dumbbells in front of your body with a slight bend in your elbows and your palms facing your body. Raise the dumbbells to the front of your body until your arms are parallel to the ground. Your body should not move during the exercise. 17

18 Alt Shoulder Press Assume a shoulder with stance while holding two dumbbells over head at arms length. Lower one dumbbell to shoulder height while keeping the elbow directly under the weight. The elbow should come down directly to the side of the body or slightly to the front. Return the dumbbell to the starting position and repeat on the other arm. Incline Pb Db Bench Sit on a physioball that puts your thighs approximately parallel to the ground. The ball should be on a slip resistant surface and clear of any obsticals. Holding the dumbbells at the centerline of your body, start to slowly roll forward. As you roll forward lean back and let the ball role up your back. Roll forward until your head and shoulders are supported by the ball. Lower your hips until your torso is inclined about degrees and your hips are 2-3 inches off of the ground. Start with the Dumbbells at arms length. Slowly lower the dumbbells allowing the upper arms to create a degree angle from the side of the torso and keeping the weight directly over the elbows. Press the dumbbells up returning them to thier original position. NOTE: Minimize ball movement. Keep your glutes and your abdominals contracted through out the duration of the exercise. Db T Stabilization Assume a push up position with a dumbbell in each hand. Contract your abdominals and squeeze your glutes. Maintain a pillar like posture throughout the duration of the exercise. Keeping a slight bend in the elbows, rotate to the right lifting the left dumbbell off of the ground. Rotate the entire body until your arms create a "T" with your torso with the left dumbbell in line with your shoulders and the right dumbbell. As you rotate roll onto the side of your feet. Note: Narrowing your stance will make the exercise more difficult. Return to the starting position under control and repeat on the other side. Db T Stabilization Assume a push up position with a dumbbell in each hand. Contract your abdominals and squeeze your glutes. Maintain a pillar like posture throughout the duration of the exercise. Keeping a slight bend in the elbows, rotate to the right lifting the left dumbbell off of the ground. Rotate the entire body until your arms create a "T" with your torso with the left dumbbell in line with your shoulders and the right dumbbell. As you rotate roll onto the side of your feet. Note: Narrowing your stance will make the exercise more difficult. Return to the starting position under control and repeat on the other side. 18

19 Parallel Grip Pb Db Bench Sit an the physioball that puts your thighs approximately parallel to the ground. The ball should be on a slip resistant surface and clear of any obsticals. Holding the dumbbells at the centerline of your body, start to slowly roll forward. As you roll forward lean back and let the ball role up your back. Roll forward until your head and shoulders are supported by the ball. Elevate your hips until you create a flat table from your knees to your shoulders. Start with the Dumbbells at arms length with your palms facing each other. Slowly lower the dumbbells allowing your upper arms to create a degree angle from the torso and keeping the weight directly over the elbows. Press the dumbbells up returning them to thier original position. NOTE: Keep your hips tall during the duration of the exercise. Minimize ball movement. Keep your glutes and your abdominals contracted through out the duration of the exercise. reps. Bench Dip Sit upright facing to the side on the bench and place your hands hip width apart with fingers pointing forward. Place your feet on the floor with your legs straight (Put your feet on a bench or Pb to make this more difficult or place a weight on your lap or between your legs). Start by sliding your glutes off bench with your elbows slightly bent. Lower your body by bending at the elbows until your elbow joint forms and approximate 90 degree angle. If you have tight shoulder musculature you may not be able to go as deep. Extend your arms straight and return to the bottom. Repeat of prescribed number of Seated Pb Db Rear Dlt Raise Sit on a physioball and bend at the waist until your chest is close to your thighs. Keep your back flat and your head in a neutral position and your trunk stable. Hold the DB s in each hand with a neutral grip (palms facing each other). Start with the DB's resting at arms length directly under your shoulders. With your elbows slightly bent and facing the ceiling raise the DB s to shoulder level and squeeze your shoulder blades together at top. The DB's should be in line with your ears from side to side. Return the DB s to the bottom and repeat. Prone 1 Arm Pb Db Rear Dlt Raise Lie face down with chest supported by a physioball and your feet wider than shoulder width. Keep your head in a neutral position and your trunk stable. Your knees may or not be on ground on depending on comfort. Hold a DB in one hand with a neutral grip (palms facing each other). Start with the DB resting on the floor directly under your shoulder. With your elbow slightly bent and facing the ceiling raise the DB to shoulder level and squeeze your shoulder blade together at top. The DB should be in line with your ears from side to side. Return the DB to within an inch of the floor and repeat. Match the number of reps on the other side. 19

20 Bent Over Db Rear Dlt Raise Bend at the waist and push your hips back until your back is close to parallel to the floor. Keep your back flat and your head in a neutral position and your trunk stable. Hold the DB s in each hand with a neutral grip (palms facing each other). Start with the DB's resting at arms length directly under your shoulders. With your elbows slightly bent and facing the ceiling raise the DB s to shoulder level and squeeze your shoulder blades together at top. The DB's should be in line with your ears from side to side. Return the DB s to the bottom and repeat. 1 Arm Supported Db Rear Dlt Raise Bend at the waist and push your hips back until your back is close to parallel to the floor. Place one hand on a study bench or chair and lean forward supporting some of your weight on that arm. Keep your back flat and your head in a neutral position and your trunk stable. Hold a DB in one hand with a neutral grip (palms facing each other). Start with the DB resting on the floor directly under your shoulder. With your elbow slightly bent and facing the ceiling raise the DB to shoulder level and squeeze your shoulder blade together at top. The DB should be in line with your ears from side to side. Return the DB to within an inch of the floor and repeat. Match the number of reps on the other side. 1 Arm Supported Db Pb Rear Dlt Raise Bend at the waist and push your hips back until your back is close to parallel to the floor. Place one hand on a physioball and lean forward supporting some of your weight on that arm. Keep your back flat and your head in a neutral position and your trunk stable. Hold a DB in one hand with a neutral grip (palms facing each other). Start with the DB resting on the floor directly under your shoulder. With your elbow slightly bent and facing the ceiling raise the DB to shoulder level and squeeze your shoulder blade together at top. The DB should be in line with your ears from side to side. Return the DB to within an inch of the floor and repeat. Match the number of reps on the other side. Seated Db Rear Dlt Raise Sit on a bench or seat and bend at the waist until your chest is close to your thighs. Keep your back flat and your head in a neutral position and your trunk stable. Hold the DB s in each hand with a neutral grip (palms facing each other). Start with the DB's resting at arms length directly under your shoulders. With your elbows slightly bent and facing the ceiling raise the DB s to shoulder level and squeeze your shoulder blades together at top. The DB's should be in line with your ears from side to side. Return the DB s to the bottom and repeat. 20

21 Pb Tates Sit on a physioball that puts your thighs approximately parallel to the ground. The ball should be on a slip resistant surface and clear of any obstacles. Holding the dumbbells at the centerline of your body, start to slowly roll forward. As you roll forward lean back and let the ball role up your back. Roll forward until your head and shoulders are supported by the ball. Lower your hips until your torso is inclined about degrees and your hips are 2-3 inches off of the ground. Start with the heads of the dumbbells touching each other and one end of each on your chest. Your palms should be facing away from your face and your elbows should be rotated toward your head. Press the dumbbells up while keeping them in contact with each other. At the top flair them out so the dumbbells are parallel to the ground and only one set of heads are touching. Slowly return to the start position. Alt. Medball Push Up Start in a push up position with one hand on a medicine ball. Perform a push up. After the completion of the rep, roll the ball to the other hand. Perform another push up with the other hand on the ball. Repeat. Try to roll the ball quickly between hands. 1 Leg Curl and Press Stand on one foot with the dbs hanging at arms length to your sides. Curl the db's keeping your elbows locked to your sides and rotation your palms up. At the termination of the curl, press the dbs over head to full arm extension. As you press rotate your hands so your palms face forward. Return to the starting position by reversing the motion. Complete an equal number of reps on the other foot. Partner Standing Press Grab the opposite handle from your partner and face away. Grab the handle with your right hand, step forward with your left foot while. When you step forward your front foot should remain flat on the floor and pointed forward. Your front and back knee should be slightly bent. Your back foot should be toe down. Your shoulders should reside directly over your hips. Do not let your hips push out to the side. Hold the handle tight to the side of your chest. Your elbow should stay in contact with the rope. Keep your right arm in front of your body and at shoulder height. While keeping your hips and feet forward, rotate your shoulders toward the right. Once you have fully rotated to the right, rotate back and press the handle forward until you reach full arm extension. At this point your should be slightly rotated to the left. return to the start position. Your partner should provide you with resistance on your way up, and should "pull" you back. Once the prescribed reps have been completed, repeat with the opposite side. 21

22 Partner 1 Arm/Leg Row Grab the opposite handle from your partner and face each other. If you grasp the handle in your right hand stand on your left foot. Keep you spine neutral. Squat down into a quarter squat by pushing your hips back. You should remain flat footed and your knee should not move in front of your toes. You will maintain this squat for the duration of the exercise. You should start with your arm fully extended to your front. Pull the D-handle back keeping the elbow in line with the hand and the rope Squeeze your shoulder blade back as your elbow reaches the back side of the movement (remember to keep the elbow in line with the hand and cable). Return to the starting position and repeat the arm action. Your partner should provide you with resistance on your way up, and should "pull" you back. Match the rep numbers on the other arm and leg. Overhead Pb Db Squat Standing with your back towards the wall, place a physio-ball between the small of your back and the wall. Spread your feet just past shoulder width apart, and make sure they are a few inches in front of your body (not directly beneath you). With dumbbells in hand, extend your arms over your head. Drop down into a squat position that puts your knees and hips at degree angles and your lower leg perpendicular to the ground. Reverse the squat and press back up. Continue for the rest of the repetitions. Note: there is no shoulder pressing movement, keep the dumbbells extended over your head for the duration of the exercise. Squat Row Attach a straight bar to an adjustable pulley that is located about waist height. Face the pulley, grab the bar using a palms down grip, and step back 3- feet. Assume a shoulder width stance. Squat down by pushing your hips back and your back flat. Push your knees out to the sides, your feet flat on the floor and your head up. Start by pulling the bar toward the bottom of your chest keeping your upper arms approximately degrees from your body. Lightly touch the bar to your chest and slowly return it to arms length. 22

23 Twist Upright Row Assume a slightly wider than shoulder width stance with a dumbbell in your right hand. To start, pivot to the left with the right foot while keeping the left foot planted. Keeping your back flat, bend at the waist by pushing your hips back. Take the dumbbell just outside of the left foot. Return to the start position and raise the dumbbell to the right side in front of your body to chest height. Keep the elbow over top the dumbbell and keep the dumbbell close to the body. Return to the start position. Partner 1 Arm Squat Row Grab the opposite handle from your partner as you face each other. Assume a shoulder width stance. Squat down by pushing your hips back and your back flat. Push your knees out to the sides, your feet flat on the floor and your head up. Start by pulling the handle toward the side of your chest keeping your upper arms approximately degrees from your body. Slightly rotate toward the effort side of the exercise. Slowly return back to arms length. Your partner should provide you with resistance during the row, and your should provide them resistance during the return. Db Deadlift Upright Row Stand with your feet about 1. times shoulder width apart. Grasp the dumbbells so your palms are facing your body. Your arms should hang down to your front with elbows slightly bent. Squat down by pushing your hips back while keeping your back flat and head up. Keep your knees back over the back half of your feet and pushed out to the sides. Descend until the dbs touch the ground. Stand back up and raise the dbs to chest level by pulling the elbows towards the ceiling. Return to the starting position. Lunge Lateral Raise and Twist Start with your feet side by side and dumbbells at your sides. Step forward with your right foot. When you drop into the lunge your front foot should remain flat on the floor and pointed forward. Your front knee should be bent to 90 degrees and the shin should be perpendicular to the floor. Your back knee should be directly under your hips and should stop approximately 1-2 inches off of the ground. Your back foot should be toe down. Your shoulders should reside directly over your hips. Do not let your hips push out to the side. Raise the dbs laterally until your arms are parallel to the ground. At the top of the lateral raise, rotate your shoulders to the right twisting over top the front leg. Twist back, lower the dbs, and press through the right heal to stand back up. As you reach full extension step back to the starting position. Repeat on the other side 23

24 Bw Jumping Jacks Start with your feet together and your arms down to your sides. Jump approx 1-2 inches off of the groundopening your feet a little wider than shoulder width and raising your arms laterally to above your head. Rapidly return and repeat. Db Push Jacks Start with your feet together and with dumbbells at shoulder height. Jump approx 1-2 inches off of the ground opening your feet a little wider than shoulder width and pressing the dumbbells over your head. Rapidly return and repeat. Front Db Squat Twist and Press Hold two dumbbells at shoulder height. Slowly squat down onto a bench that puts your hips at knee height. Stand up, twisting to the right as you ascend. As you reach the end of the ascent, press the left dumbbell over head. Lower the dumbbell, untwist, and sit softly back onto the bench. Repeat to the other side. Db Front Box Squat/Rotation Hold two dumbbells at shoulder height. Slowly squat down onto a bench that puts your hips at knee height. Stand up, twisting to the right as you ascend. As you reach the end of the ascent, press the left dumbbell over head. Lower the dumbbell, untwist, and sit softly back onto the bench. Repeat to the other side. Pb Wall Squat/Front Raise Standing with your back towards the wall, place a physio-ball between the small of your back and the wall. Spread your feet just past shoulder width apart, and make sure they are a few inches in front of your body (not directly beneath you). With dumbbells in hand and at your sides, drop down into a squat position that puts your knees and hips at degree angles and your lower leg perpindicular to the ground. Reverse the squat and press back up. As you decend front raise the dumbbells (keep a slight bend at the elbow and rise the dumbbells to shoulder height. Reverse the motion by standing up and lowering the dumbbells as you assend. Continue for the rest of the repetitions. 2

25 Db Front Raise Squat Hold the dumbbells at arms length by your sides. Start the exercise by pushing your hips back and your knees open. Continue the motion by bending at the knees, not allowing them to move forward. As you descend raise the db's to your front at arms length. Sit slowly until your thighs break parallel and your arms are parallel with the ground. Push through your heals and stand back up and lower the db's back to your side. Overhead Db Wall Sit Hold the dumbbells overhead at arms length. Squeeze your shoulder blades together, contract your abs, and assume a neutral spine. Start the exercise by pushing your hips back and your knees open. Continue the motion by bending at the knees, not allowing them to move forward. Sit slowly until your thighs break parallel. Push through your heals and stand back up. Do not let your knees push forward when you begin to stand up. Burpee Start in a push up position with a db in each hand. Jump your feet to your hands. Drop your hips down and jump into the air reaching as high as you can in the air with the dbs. Upon landing, put the dbs back on the floor just in front of your feet. Drop your hips and jump your feet back to the original position. Repeat. Jumping Jacks Start with your feet together and your arms down to your sides. Jump approx 1-2 inches off of the groundopening your feet a little wider than shoulder width and raising your arms laterally to above your head. Rapidly return and repeat. Mb Squat and Chest Pass Assume a shoulder width stance holding a medicine ball at chest height. Squat down by pushing your hips back and your back flat. Push your knees out to the sides, your feet flat on the floor and your head up. At the bottom of the squat forcefully pass the ball to your partner. Your partner should pass the ball back before you stand back up. Repeat. 2

26 Mb Squat and Press Assume a stance that is approximately 1. times shoulder width with your feet pointed forward (changing the angle of your foot stance will shift the stretch within the hip. You can change your stance periodically to change the stretch). Hold a medball at chin level. Push your knees out to the sides and shift your weight to the back side of your heals. Keep you head up and your back arched as you push your hips back, drop your shoulders forward, and bend at the knees (hip movement should precede bending at the knees). Descend into a full squat. Push your knees out to the sides during the entire descent. Your weight should reside and the back side of your foot. Your lower legs should be perpendicular to the ground (do not let the knee track forward or inward as this is a common mistake). You should maintain a constant arch in the lower back. If your back is rounding decrease the depth of the squat to a depth where you can control your posture. Reverse the motion and return to the top. At the end of the assent, press the ball overhead maximally, and then return it to chin height. If you are having problems learning this technique, start by assuming the bottom position while sitting on a bench or box that places your thighs parallel to the ground. Perform the assent and the press and than return to the seated position. Make sure to push your hips back (as if you are reaching with your glutes) during the descent sit in the same location you started from. Mb Lunge Reach Take a maximal step forward with either foot. As you step reach out with the same side arm (use a palm up grip on the medball). Reach the medball as far in front as possible and touch the back of the hand to the floor. Lower you shoulders as deep as possible. (Note: the front knee angle should be 90 degrees or greater). Return and switch sides. Mb Diag. Chop and Twist Assume a slightly wider than shoulder width stance. Hold a medball between your hands above your head at arms length. Chop the ball down beside your right knee flexing at the hips and rounding the back. Reverse the motion and twist to the left completing the twist when the arms are fully extended over you head. Repeat to the other side Mb Lateral lunge and Twist Hold a medball between your hands with your arms resting in front of your body. Lunge laterally by stepping to the side. Keep the trail leg straight, push the hips back and bend at the knee until the front thigh is parallel to the floor (if you have tight hips you may not be able to get this low, just go as deep as you can). Extend your arms (and the medball) out fully in front of your body in a front raise fashion as you descend into the lunge. Keep your shoulders square to the front. Keep your weight on the back half of your bent legs foot and the trail legs foot flat on the ground. The lower leg of the bent knee should be perpendicular to the floor and you should not flex the knee joint to any less than 90 degrees. At the bottom of the lunge, twist maximally over the knee that is in front, and than toward the trail leg. Keep your spine tall during the twist (try not to lean forward or to either side). Return to the center and than 26

27 back to the top by stepping back toward the trail leg. Repeat stepping to the other side. If you have a problem getting this technique assume the bottom position while sitting on a bench or box that puts your bent legs thigh around parallel to the floor. Perform the rotations and than extend the bent leg until it is straight. Bend that knee again and return to the seated position. Repeat all the reps on this side before performing the reps on the other side of the body. Once this feels natural try performing the same motion with out the box and starting at the top. Stay in the stepped out position and perform all of the reps on one side before moving to the other. Once this is comfortable, try performing the activity as described above. Mb Standing Twist Hold a medball in one hand (palms up) at arms length. Keeping your eyes on the ball (keeping the head forward as you rotate anchors the top of the spine minimizing its ability to fully rotate) rotate using your hips and torso maximally to the side of the arm holding the medball. Keep a tall spine and do not lean forward or to the side. Reverse the motion, switch hands when directly in the front, and repeat on the other side. Mb Squat and Reach Hold a medball in one hand, palm up, with the arm fully extended in front of the body. Perform a wide stance squat as described in the squat and press (without the medball at your chin). During the decent reach out maximally with the medball. Sit as low in the squat as your hips will allow. Return to the top, and repeat with the other arm. Mb Elbow to Instep Hold a Mb in your right hand. Take a maximal step forward with your right foot. As you step reach out with the right arm and touch the elbow as close as you can to the ground at the instep of the front foot. Try to lower you shoulders as deep as possible. Your front knee angle should be greater than 90 degrees. Return to the top and step back so your feet are together. Switch hands with the MB and step out with the other foot and repeat. If you do not feel a stretch slide the front foot forward. Mb Standing Figure 8 Holding the medball between your hands at arms length, twist from the hips and torso and draw a maximally sized horizontal sweeping figure eight with the medball. Perform the prescribed number of repetitions, and then reverse the direction of the pattern. 27

28 Hyper Extension Position your body face down on the apparatus placing hip bones slightly in front of the hip pad and ankles under their respective pads. Cross your arms and place them on your chest. Start with your back parallel to ground. Lower your body until your upper torso is approximately at a 90 angle from the body. Return to start position. To increase resistance, place arms behind head -> arms extended overhead -> holding weight plate or weighted object across chest. Slow Reverse Russians Position your body face down on the apparatus placing hip bones slightly in front of the hip pad and ankles under their respective pads. Extend your arms out to your sides so as to form a "T" with your body. While you stay in a hyper extended/extended position, slowly rotate through mid-section in each direction stopping when your arms are as close to is perpendicular to the floor as you can get them. 1 rotation in each direction counts as 1 repetition. Continue for the rest of the repetitions. Static Hyper Position your body face down on the apparatus placing your hip bones slightly in front of the hip pad and ankles under their respective pads. Cross your arms and place them on your chest. Start with your back parallel to ground. Hold this "static" position for the prescribed amount of time. To increase resistance, place arms behind head -> arms extended overhead -> holding weight plate or weighted object across chest. 1 Leg Hyper Extension Position your body face down on the apparatus placing hip bones slightly in front of the hip pad and 1 ankle under the ankle pad and the other ankle on the ankle pad. respective pads. Cross your arms and place them on your chest. Start with your back parallel to ground. Lower your body until your upper torso is approximately at a 90 angle from the body. Return to start position. Switch legs and repeat number of reps. To increase resistance, place arms behind head -> arms extended overhead -> holding weight plate or weighted object across chest. Pb Hyper Extension "Assume a face up lying position on floor. Place your hands at your sides with your palms down on the floor. Start position: Place the heels of both your feet on top of the stability ball. Raise your hips off the floor. Curl your heels toward your glutes by flexing at the knees. Your hips should remain off floor. Return to 28

29 the start position. Note: Focus on maintaining stability of ball by utilizing the muscles in the trunk and core. To increase difficulty, cross your arms over your chest. Front Pillar Bridge Assume a push up position with your forearms flat on the ground. Your hips should be in line with your shoulders and your ankles. Maintain a neutral pelvic alignment not allowing your lower back to over arch or flatten. Hold this position for time (don't wiggle). Right Pillar Lie on your side with your right elbow on the ground and your left hand on your hip. Elevate your hips off of the ground until your hips are centered. Your hips should be in line front to back with your shoulders and your ankles. Maintain a neutral pelvic alignment not allowing your lower back to over arch or flatten. Hold this position for time (don't wiggle). Left Pillar Lie on your side with your left elbow on the ground and your right hand on your hip. Elevate your hips off of the ground until your hips are centered. Your hips should be in line front to back with your shoulders and your ankles. Maintain a neutral pelvic alignment not allowing your lower back to over arch or flatten. Hold this position for time (don't wiggle). Rear Pillar Bridge Start in a seated position in the floor. Lean back until your forearms are flat on the floor. Elevate your hips off of the ground until your are suspended from your heals to your forearms. Your hips should be in line with your shoulders and your ankles. Maintain a neutral pelvic alignment not allowing your lower back to over arch or flatten. Hold this position for time (don't wiggle). Sit Up Lie back onto the floor with your knees bent, feet flat on the floor, and your hands behind head. Keep your elbows back and out of sight. Your head should be in a neutral position with a space between your chin and chest. Taking the chin and chest towards the ceiling, contract the abdominal and raise shoulders off the floor until you are seated in an upright position. Return to the start position. 29

30 Knee Over Crunch "Lie with your back on floor and your knees bent and rotated to the side with your hands behind your head. Keep your elbows back and out of sight. Your head should be in a neutral position with a space between your chin and chest. Taking the chin and chest towards the ceiling, contract the abdominals and raise shoulders off the floor until your shoulder blades clear the ground. Return to start position. Perform your prescribed number of reps this side and then repeat on the other. Russian Twist Sit the ground with your knees bent and your feet flat on the ground. Hold your arms at arms length in front of your body. Keeping a neutral spine, lean back until you feel your abdominal contract. Rotate your shoulders to the side an touch the ground. Focus on rotating about the spine. Rotate to the other side and touch the ground. Repeat for the prescribed number of reps. Cable Chop Attach a triceps extension rope to an adjustable pulley. Pull the rope through so the attachment is at one end. Adjust the pulley so it is located as high above shoulder height as possible. Face to the side so the pulley is to your left. Reach across your body with your right arm and grab the end furthest from the attachment with a palm down grip. Grab next to the attacment on the rope with the left hand using a palm down grip. You should have approximately a shoulder width distance between hands. Walk laterally away from the pulley until the weights are no longer touching. Assume a slightly wider than athletic stance with your knees slightly bent and your hips pushed back. Your feet should be just behind the pulley (if you could imagine a line on the floor from the pulley on out). Start by rotating at the hips and waist toward the pulley keeping your feet facing forward. Keeping your arms slighlty bent (with no motion at the elbow joint) rotate to the right and down at a degree angle. The right foot should stay planted and the left foot should pivot toward the right foot. As you rotate slightly bend the right knee. Perform most of the rotation through the core not by moving the arms at the shoulders. Return to the starting position. Horizontal Cable Chop Attach a triceps extension rope to an adjustable pulley. Pull the rope through so the attachment is at one end. Adjust the pulley so it is located at chest height. Face to the side so the pulley is to your left. Reach across your body with your right arm and grab the end furthest from the attachment with a palm down grip. Grab next to the attacment on the rope with the left hand using a palm down grip. You should have approximately a shoulder width distance between hands. Walk laterally away from the pulley until the weights are no longer touching. Assume a slightly wider than athletic stance with your knees slightly bent and your hips pushed back. Your feet should be just behind the pulley (if you could imagine a line on the floor from the pulley on out). Start by rotating at the hips and waist toward the 30

31 pulley keeping your feet facing forward. Keeping your arms slighlty bent (with no motion at the elbow joint) rotate to the right. Your arms should travel in a horizontal plane. The right foot should stay planted and the left foot should pivot toward the right foot. Perform most of the rotation through the core not by moving the arms at the shoulders. Slowly return to the starting position. Reverse Cable Chop Attach a triceps extension rope to an adjustable pulley. Pull the rope through so the attachment is at one end. Adjust the pulley so it is located as low as possible. Face to the side so the pulley is to your left. Reach across your body with your right arm and grab the end furthest from the attachment with a palm down grip. Grab next to the attacment on the rope with the left hand using a palm down grip. You should have approximately a shoulder width distance between hands. Walk laterally away from the pulley until the weights are no longer touching. Assume a slightly wider than athletic stance with your knees slightly bent and your hips pushed back. Your feet should be just behind the pulley (if you could imagine a line on the floor from the pulley on out). Start by rotating at the hips and waist toward the pulley keeping your feet facing forward. Keeping your arms slighlty bent (with no motion at the elbow joint) rotate up to the right at a degree angle. The right foot should stay planted and the left foot should pivot toward the right foot. Perform most of the rotation through the core not by moving the arms at the shoulders. Slowly return to the starting position. Knee Overs Lie with your back on floor and your knees bent to 90 degrees and your feet off of the ground. Place your arms out to your sides forming a "T" with your body. Keeping your shoulder flat on the ground, rotate your hips to the side taking your knees to the ground at your side. After you touch rotate to the other side of your body. Repeat for the prescribed number of reps. Note: Increase the knee angle to make the exercise more difficult Db Side Bend Stand with your feet about shoulder width apart and a dumbbell in one hand. Laterally bend your torso to the side by sliding the db straight down the side of your leg. Reverse the motion and slide your empty hand down the other leg. Use maximal ranges of motion and make sure you are not leaning forward or backward. Perform all of your reps on one side before you repeat on the other side. 31

32 Pb Pike Assume a push up position with your shins on a physioball and your hands flat on the floor. Your hips should be in line with your shoulders and your ankles. Maintain a neutral pelvic alignment not allowing your lower back to over arch or sag. Roll your legs in towards your chest keeping your legs semi straight taking your hips towards the ceiling. Return to the starting position and repeat. Pb Knee Tuck "Assume a push up position with your shins on a physioball and your hands flat on the floor. Your hips should be in line with your shoulders and your ankles. Maintain a neutral pelvic alignment not allowing your lower back to over arch or sag. Maintaining this position, bring your knees in towards your chest. 3. Remember to keep your trunk parallel with the floor. Return to the starting position and repeat." Pb 1 Leg Lift Assume a push up position with your toes on a physioball and your hands flat on the floor. Your hips should be in line with your shoulders and your ankles. Maintain a neutral pelvic alignment not allowing your lower back to over arch or sag. Maintaining this position, slightly raise one foot off of the ball and hold for the prescribed time. Return to the starting position and repeat on the other foot. Taking the ball to your shins will make the exercise easier. Pb Reverse Crunch Lie on your back and place a stability ball behind your knees. Secure it with the backs of your legs and your feet. Lift your knees towards your chest and rotate your pelvis up off of the ground and toward the ceiling. Return to the starting position. MB Lunge Catch and Toss Step forward into a lunge with your right foot. Keep your front foot flat on the floor and pointed forward. Your front knee should be bent to 90 degrees and the shin should be perpendicular to the floor. Your back knee should be under your hips and approximately 12 inches off of the ground. Your back foot should be toe down. Your shoulders should reside directly over your hips. Do not let your hips push out to the side. Have your partner stand approximately 10 feet away to your left side. They should toss the medball (1-3 kg) directly over your front knee at chest height. You should catch the ball with your right hand over your left and your pinky fingers touching. Rotate to your right keeping your spine tall and the ball at chest height. Decelerate into the end range of motion and explosively return the ball back to your partner. Repeat the prescribed number of reps on this side before repeating on the other. 32

33 Mb Sit Up Catch and Toss Sit up with your knees bent and feet flat on the floor. Your head should be in a neutral position with a space between your chin and chest. Have your partner stand about 10 feet in front of your with a medball. Have them chest pass the medball to you. When you catch the ball drop back until your shoulders are flat on the ground. Taking the chin and chest towards the ceiling, contract the abdominal and raise shoulders off the floor until you are seated in an upright position and return an explosive chest pass back to your partner. Repeat. Mb Facing Side Catch and Toss Sit up with your knees bent and feet flat on the floor. Your head should be in a neutral position with a space between your chin and chest. Have your partner stand about 10 feet in front of you with a medball. Have your partner pass the medball to your right side about chest height. Receive the ball with your right hand over your left and your pinkies touching. Rotate your shoulders to your right decelerating the ball until it touches the ground. Explosively return the ball back to your partner. Repeat to the other side. Mb Lateral Catch and Toss Sit up with your knees bent and feet flat on the floor. Your head should be in a neutral position with a space between your chin and chest. Have your partner stand about 10 feet to your left side with a medball. Have your partner pass the medball over your knees at about chest height. Receive the ball with your right hand over your left and your pinkies touching. Rotate your shoulders to your right decelerating the ball until it touches the ground. Explosively return the ball back to your partner. Repeat to the other side. 33

34 Sample Workout 1 Overhead Pb Db Squat Standing with your back towards the wall, place a physio-ball between the small of your back and the wall. Spread your feet just past shoulder width apart, and make sure they are a few inches in front of your body (not directly beneath you). With dumbbells in hand, extend your arms over your head. Drop down into a squat position that puts your knees and hips at degree angles and your lower leg perpendicular to the ground. Reverse the squat and press back up. Continue for the rest of the repetitions. Note: there is no shoulder pressing movement, keep the dumbbells extended over your head for the duration of the exercise Multi Box Push Up Assume a push up position to the left side of an 1-2 inch tall aerobic step or bench. Contract your abdominals and squeeze your glutes. Maintain a pillar like posture throughout the duration of the exercise. Step onto the box with your right hand followed by your left hand. Step down to the right side of the box with your right hand followed by your left hand. As soon as your left hand touches the ground return it back to the box directly followed by the right hand. Step down to the left side of the box with the left hand followed by the right hand. Repeat 1 6e 2 6e 3 6e 1 Leg Curl and Press Stand on one foot with the dbs hanging at arms length to your sides. Curl the db's keeping your elbows locked to your sides and rotation your palms up. At the termination of the curl, press the dbs over head to full arm extension. As you press rotate your hands so your palms face forward. Return to the starting position by reversing the motion. Complete an equal number of reps on the other foot. 1 8e 2 8e 3 8e 3

35 1 Leg Rdl Stand on your right foot while holding the dumbbell in your left hand. Keeping your head up, back flat, and your base leg slightly bent, bend at the waist and kick your free leg back as you descend. Keep the dumbbell directly over your base foot during the decent and ascent. Lower the dumbbell until it lightly touches where you tie your shoes. Reverse the motion and return to the top. Do not let your hip push out to the side. 1 8e 2 8e 3 8e 1 Arm/Leg Low P Row Adjust the pulley so it is located low as possible. Grasp the D-handle in your right 1 8e hand and face the pulley. Stand on your left 2 8e foot while keeping a neutral spine. Squat down 3 8e by pushing your hips back. You should remain flat footed and your knee should not move in front of your toes. You will maintain this squat for the duration of the exercise. You should start with your arm fully to your front. Pull the D-handle back keeping the elbow in line with the hand and the cable. Squeeze your shoulder blade back as your elbow reaches a the back side of the movement (remember to keep the elbow in line with the hand and cable). Return to the starting position and repeat the arm action. Match the rep numbers on the other arm and leg. Medial Leg Lifts Lie on your side with your body in a straight line. Take the top leg toward the chest until your hip and knee is bent to approximately 90 degrees. Lift the bottom foot toward the ceiling leading with the side of the foot. Complete a maximal range of motion before lowering the leg under control to the original position. 1 1e 2 1e 3 Lateral Leg Lift Lie on your side with your body in a straight line. Lift the top leg straight up leading with the side of the foot. Complete a maximal range of motion before lowering the leg under control to the original position. 1 1e 2 1e 3 3

36 Bent Knee External Hip Rotation Lie on your side with your body in a straight line. Take the top leg toward the chest until your hip and knee is bent to approximately 90 degrees. To start: Keeping this hip and knee configuration, lift the leg toward the ceiling (this should mimic swinging a gate open). Complete a maximal range of motion before lowering the leg under control to the start position. 1 1e 2 1e 3 36

37 Sample Workout 2 Partner Standing Press Grab the opposite handle from your partner and face away. Grab the handle with your right hand, 1 8e step forward with your left foot while. When you 2 8e step forward your front foot should remain flat on 3 8e the floor and pointed forward. Your front and back knee should be slightly bent. Your back foot should be toe down. Your shoulders should reside directly over your hips. Do not let your hips push out to the side. Hold the handle tight to the side of your chest. Your elbow should stay in contact with the rope. Keep your right arm in front of your body and at shoulder height. While keeping your hips and feet forward, rotate your shoulders toward the right. Once you have fully rotated to the right, rotate back and press the handle forward until you reach full arm extension. At this point your should be slightly rotated to the left. return to the start position. Your partner should provide you with resistance on your way up, and should "pull" you back. Once the prescribed reps have been completed, repeat with the opposite side. X-Over Step Up Start by standing about a shoulder width distance laterally to a knee high step. Step across your body onto the step leading with the outside foot. Fully extend the base leg at the top of the motion. Leave the trail legs foot off of the step unless you need to use it to check your balance. Once you fully extended and under control, reverse the motion and step back down to the starting position. 1 8e 2 8e 3 8e Db Hand Walk Assume a push up position with a dumbbell in each hand. Contract your abdominals and 1 10e squeeze your glutes. Maintain a pillar like 2 10e posture throughout the duration of the 3 10e exercise. Without rotating your body, draw the elbow back as far as you can using a rowing motion. Using an arcing path, step over the elbow and inches in front of the other db. Repeat on the other side. Walk your legs forward using your ankles and toes (keep your legs straight). 37

38 Mb Squat and Chest Pass Assume a shoulder width stance holding a medicine ball at chest height. Squat down by 1 12 pushing your hips back and your back flat Push your knees out to the sides, your feet flat 3 12 on the floor and your head up. At the bottom of the squat forcefully pass the ball to your partner. Your partner should pass the ball back before you stand back up. Repeat. 1 Leg Upright Row "Stand on one foot. Start position: Grasp the dumbbells so your palms are facing your body. Your arms should hang 1 6e down to your front with elbows slightly bent. Raise the Leg dumbbells by pulling the elbows towards the ceiling and the 2 6e dumbbells to chest level. Return to the starting position. Leg Remember to keep your back flat and your head in a 3 6e neutral position. Repeat equal number of reps on other Leg foot. Pb Hyper Extension "Assume a face up lying position on floor. Place your hands at your sides with your palms down on the floor. Start position: Place the heels of both your feet on top of the stability ball. Raise your hips off the floor. Curl your heels toward your glutes by flexing at the knees. Your hips should remain off floor. Return to the start position. Note: Focus on maintaining stability of ball by utilizing the muscles in the trunk and core. To increase difficulty, cross your arms over your chest

39 Sample Workout 3 Deep Lateral Step Up Start by standing about a shoulder width distance laterally to a step that puts your knee 6-8 inches about parallel. Start with the closest foot on the step. Step up and fully extend the base leg at the top of the motion. Leave the trail legs foot off of the step unless you need to use it to check your balance. Once you fully extended and under control, reverse the motion and step back down to the starting position. 1 10e 2 10e 3 8e 8e Incline Pb Db Bench Sit on a physioball that puts your thighs approximately parallel to the ground. The ball should be on a slip resistant surface and clear of any obsticals. Holding the dumbbells at the centerline of your body, start to slowly roll forward. As you roll forward lean back and let the ball role up your back. Roll forward until your head and shoulders are supported by the ball. Lower your hips until your torso is inclined about degrees and your hips are 2-3 inches off of the ground. Start with the Dumbbells at arms length. Slowly lower the dumbbells allowing the upper arms to create a degree angle from the side of the torso and keeping the weight directly over the elbows. Press the dumbbells up returning them to thier original position. NOTE: Minimize ball movement. Keep your glutes and your abdominals contracted through out the duration of the exercise Pb Hamstring Curl "Assume a face up lying position on floor. Place your hands at your sides with your palms down on the floor. Start position: Place the heels of both your feet on top of the stability ball. Raise your hips off the floor. Curl your heels toward your glutes by flexing at the knees. Your hips should remain off floor. Return to the start position. Note: Focus on maintaining stability of ball by utilizing the muscles in the trunk and core. To increase difficulty, cross your arms over your chest. "

40 Figure 8 Plate Raise Hold a plate at arms length in front of your body as if it were a steering wheel (hands at 9 and 3). Keeping your torso stationary and moving your arms draw a big horizontal figure 8 with the plate. Perform the given number of reps than reverse the direction of the figure 8 and repeat. 1 6e 2 6e 3 e e Partner Pb Incline Pull Down Sit on a physioball that puts your thighs approximately parallel to the ground. The ball should be on a slip resistant surface and clear of any obstacles. Holding the dumbbells at the centerline of your body, start to slowly roll forward. As you roll forward lean back and let the ball role up your back. Roll forward until your head and shoulders are supported by the ball. Lower your hips until your torso is inclined about degrees and your hips are 2-3 inches off of the ground. Grasp a handle in each hand. Your partner should be standing behind you holding the rope to provide you with resistances. Start with your arms fully extended overhead. Pull the handles down to chest height keeping the elbows in line with the hands and the rope. Squeeze the shoulder blades together. Return to full arm extension. Your partner should provide you with resistance on your way up, and should "pull" you back Laying Side Leg Circles Lie on your side with your body in a straight line. Maximally lift the top leg straight up leading with the side of the foot. Complete a large circle rotating clockwise first for the determined number of reps and than counterclockwise for the same number of reps. 1 8e 2 8e 3 6e 6e Medial Leg Lifts Lie on your side with your body in a straight line. Take the top leg toward the chest until your hip and knee is bent to approximately 90 degrees. Lift the bottom foot toward the ceiling leading with the side of the foot. Complete a maximal range of motion before lowering the leg under control to the original position. 1 12e 2 12e 3 12e 12e 0

41 Bent Knee External Hip Rotation Lie on your side with your body in a straight line. Take the top leg toward the chest until your hip and knee is bent to approximately 90 degrees. To start: Keeping this hip and knee configuration, lift the leg toward the ceiling (this should mimic swinging a gate open). Complete a maximal range of motion before lowering the leg under control to the start position. 1 12e 2 12e 3 12e 12e 1

42 Sample Core Workout Sec Rest Btwn Sets MB Lunge Catch and Toss Step forward into a lunge with your right foot. Keep your front foot flat on the floor and 1 8e pointed forward. Your front knee should be 2 8e bent to 90 degrees and the shin should be 3 perpendicular to the floor. Your back knee should be under your hips and approximately 12 inches off of the ground. Your back foot should be toe down. Your shoulders should reside directly over your hips. Do not let your hips push out to the side. Have your partner stand approximately 10 feet away to your left side. They should toss the medball (1-3 kg) directly over your front knee at chest height. You should catch the ball with your right hand over your left and your pinky fingers touching. Rotate to your right keeping your spine tall and the ball at chest height. Decelerate into the end range of motion and explosively return the ball back to your partner. Repeat the prescribed number of reps on this side before repeating on the other. Mb Sit Up Catch and Toss Sit up with your knees bent and feet flat on the floor. Your head should be in a neutral position with a space between your chin and chest. Have your partner stand about 10 feet in front of your with a medball. Have them chest pass the medball to you. When you catch the ball drop back until your shoulders are flat on the ground. Taking the chin and chest towards the ceiling, contract the abdominal and raise shoulders off the floor until you are seated in an upright position and return an explosive chest pass back to your partner. Repeat Mb Facing Side Catch and Toss Sit up with your knees bent and feet flat on the floor. Your head should be in a neutral position with a space between your chin and chest. Have your partner stand about 10 feet in front of you with a medball. Have your partner pass the medball to your right side about chest height. Receive the ball with your right hand over your left and your pinkies touching. Rotate your shoulders to your right decelerating the ball until it touches the ground. Explosively return the ball back to your partner. Repeat to the other side. 1 8e 2 8e 3 2

43 Mb Lateral Catch and Toss Sit up with your knees bent and feet flat on the floor. Your head should be in a neutral position with a space between your chin and chest. Have your partner stand about 10 feet to your left side with a medball. Have your partner pass the medball over your knees at about chest height. Receive the ball with your right hand over your left and your pinkies touching. Rotate your shoulders to your right decelerating the ball until it touches the ground. Explosively return the ball back to your partner. Repeat to the other side. 1 8e 2 8e 3 3

44 Sample Db Warm-Up Perform Each Exercise for 30- Seconds Each With Moderately Light Dumbbells Db Push Jacks Start with your feet together and with dumbbells at shoulder height. Jump approx 1-2 inches off of the ground opening your feet a little wider than shoulder width and pressing the dumbbells over your head. Rapidly return and repeat. 1 Leg Rdl Stand on your right foot while holding the dumbbell in your left hand. Keeping your head up, back flat, and your base leg slightly bent, bend at the waist and kick your free leg back as you descend. Keep the dumbbell directly over your base foot during the decent and ascent. Lower the dumbbell until it lightly touches where you tie your shoes. Reverse the motion and return to the top. Do not let your hip push out to the side Db Lunge Walk Start with your feet side by side and dumbbells at your sides. Step forward with your right foot. When you drop into the lunge your front foot should remain flat on the floor and pointed forward. Your front knee should be bent to 90 degrees and the shin should be perpendicular to the floor. Your back knee should be directly under your hips and should stop approximately 1-2 inches off of the ground. Your back foot should be toe down. Your shoulders should reside directly over your hips. Do not let your hips push out to the side. Press through the right heal to stand back up. As you reach full extension step forward and perform the next lunge with the left leg Multi Shoulder Press Assume a shoulder with stance while holding two dumbbells over head at arms length. Lower one 1 dumbbell to shoulder height while keeping the 2 elbow directly under the weight. The elbow 3 should come down directly to the side of the body or slightly to the front. Return the dumbbell to the starting position and repeat on the other arm. Randomly change the angle of overhead press, switching between 1-20 degrees forward, backward, and sideways. Occasionally rotate the dumbbells as you press them up.

45 Db Deadlift Upright Row Stand with your feet about 1. times shoulder width apart. Grasp the dumbbells so your palms are facing your body. Your arms should hang down to your front with elbows slightly bent. Squat down by pushing your hips back while keeping your back flat and head up. Keep your knees back over the back half of your feet and pushed out to the sides. Descend until the dbs touch the ground. Stand back up and raise the dbs to chest level by pulling the elbows towards the ceiling. Return to the starting position Db Hand Walk In Place Assume a push up position with a dumbbell in each hand. Contract your abdominals and squeeze your glutes. Maintain a pillar like posture throughout the duration of the exercise. Without rotating your body, draw the elbow back as far as you can using an arcing path. Return the dumbbell back to the ground by continuing the arc forward completing a circular motion. Repeat on the other side Lunge Lateral Raise and Twist Start with your feet side by side and dumbbells at your sides. Step forward with your right foot. When you drop into the lunge your front foot should remain flat on the floor and pointed forward. Your front knee should be bent to 90 degrees and the shin should be perpendicular to the floor. Your back knee should be directly under your hips and should stop approximately 1-2 inches off of the ground. Your back foot should be toe down. Your shoulders should reside directly over your hips. Do not let your hips push out to the side. Raise the dbs laterally until your arms are parallel to the ground. At the top of the lateral raise, rotate your shoulders to the right twisting over top the front leg. Twist back, lower the dbs, and press through the right heal to stand back up. As you reach full extension step back to the starting position. Repeat on the other side 1 2 3