Preparation
1. Stand in machine and position back and glutes flat
against support pads.
2. Make any adjustments necessary to fit body.
3. Place feet shoulder-width apart, with toes pointing
forward and knees directly over second and third toes.
Movement
4. Draw abs in and activate glutes.
5. Slowly lower weight toward body, by flexing at the
knees and hips. Keep optimal alignment of the lower
extremity throughout the movement.
6. Before any compensation occurs, activate glutes and
apply pressure through heels to push body upward
and extend legs.
Multiplanar Dumbbell

Preparation
1. Sit at machine.
2. Make any adjustments necessary to fit body.
3. Select desired weight.
Movement
4. Draw abs in and activate glutes.
5. Perform a curl by flexing elbows, while keeping
shoulder blades retracted. Do not allow head to
jut forward.
6. Curl until end-range.
7. Slowly return weight to original position, by
extending elbows.

Preparation
1. Lie on flat bench, with knees bent.
2. Feet should be flat on the bench, shoulder-width
apart, with toes pointing straight ahead.
3. Hold barbell, with elbows pointing up.
Movement
4. Draw abs in and activate glutes.
5. Extend elbows until arms are straight up in the air.
6. Hold.
7. Slowly lower barbell toward forehead, by flexing the
elbows.
8. Repeat.

Preparation
1. Sit on a bench, feet flat on floor, shoulder-width apart,
and toes pointing straight ahead.
2. Hold barbell with palms facing
away from body.
3. Begin with elbows near sides of body and hands at
chest level. Shoulders should be externally rotated as
far as possible with scapulae in a retracted and
depressed position.
Movement
4. Draw abs in and activate glutes.
5. Press arms directly overhead by extending elbow.
Do not allow head to jut forward or back to arch.
6. Slowly return to starting position and repeat

Preparation
1. Stand near a wall or sturdy object.
2. Bring one leg forward for support. Use your upper
body and lean against wall.
3. Bend back knee at a 30-degree angle and keep
subtalar joint in a neutral position.
Movement
3. Draw abs in and activate glutes.
4. Keep rear foot on the ground, with opposite hip flexed.
5. Slowly move through hips, creating controlled
supination and pronation through the lower extremity.
6. Hold for 2-4 seconds and repeat for 5-10 repetitions.
7. Switch sides and repeat.

Preparation
1. Stand near a wall or sturdy object.
2. Bring one leg forward for support. Use upper body
and lean against wall.
3. The outstretched leg should form one straight line
and the subtalar joint should be in a neutral position
Movement
3. Draw abs in and activate glutes.
4. Keep rear foot on the ground, with opposite hip flexed.
5. Slowly move through hips, creating controlled
supination and pronation through the lower extremity.
6. Hold for 2-4 seconds and repeat for 5-10 repetitions.
7. Switch sides and repeat.

Preparation
1. Lie on floor with legs flat.
2. Flex hip and knee of one leg and create a 90-90
position.
Movement
3. Draw abs in.
4. Slightly tilt pelvis anteriorly.
5. With hands supporting leg, slowly extend the knee
(without moving at the pelvis) until tension is felt.
6. Hold for 20-30 seconds.
7. Switch sides and repeat.

Preparation
1. Lie supine on a stability ball (ball under low back)
with knees bent at a 90-degree angle. Place feet flat
on floor with toes shoulder-width apart and pointing
straight ahead.Allow back to extend over curve of
ball. Cross arms across chest.
Movement
2. Draw abs in and activate glutes.
3. Slowly crunch upper body forward, raising shoulder
blades off the ball and tucking chin to chest.
4. Slowly lower upper body over the ball, maintaining
a drawn-in position.
5. Repeat as instructed.
6. To progress, perform as a long-lever exercise.

Preparation
1. Lie supine on the floor with knees bent, feet flat on
floor and toes shoulder-width apart and pointing
straight ahead.
2. Place arms across the chest.
Movement
3. Draw abs in and tuck chin.
4. Slowly crunch upper body forward, bringing the
lower rib cage toward hips.
5. Slowly lower upper body to the floor, maintaining
a drawn-in and chin-tucked position.
6. Repeat as instructed.

Preparation
1. Lie supine on a bench with hips and knees bent
at a 90-degree angle, feet in the air and hands gripping
a stable object for support.
Movement
2. Draw abs in and activate glutes.
3. Lift hips off the bench while bringing the knees
toward the chest.
4. At the end range, rotate hips to one side.
5. Return hips to a neutral position and slowly lower
the hips to the bench.
6. Repeat as instructed.