Preparation
1. Lie prone on a stability ball (ball under abdomen).
Keep feet pointed toward floor with legs straight.
2. Extend arms in front of body.
Movement
3. Draw abs in and activate glutes.
4. Bring arms around to the side of the body by
pinching shoulder blades back and down.
5. Lift chest off ball, keeping back and neck in proper
alignment.
6. Lower chest to ball and return arms to front of body.
7. Repeat as instructed.

Preparation
1. Lie prone on a back-extension bench with legs
straight and toes shoulder-width apart and pointing
straight ahead.
2. Place pads on thighs and cross arms over the chest.
Movement
3. Bend forward at waist to end range.
4. Draw abs in, activate glutes, tuck chin and
retract shoulder blades.
5. Raise upper body to a neutral position, keeping chin
tucked and shoulder blades retracted and depressed.
6. Slowly lower upper body toward the ground to end
range.
7. Repeat as instructed.
Start
Finish
Start
Finish

Preparation
1. Stand with feet shoulder width apart, pointed straight
ahead and arms extended.
2. Hold a cable with both hands at shoulder level.
Movement
3. Draw abs in, activate glutes and tuck chin.
4. Keeping arms extended, lower the cable diagonally
and rotate the body using hips, abs and glutes and
allowing the back foot to pivot.
5. Lower until the hands reach knee level and the back
leg achieves triple extension (hips, knee, ankle).
6. Slowly return to start position.
7. Repeat as instructed.

Preparation
1. Stand in a semi-squat position with feet shoulder
width apart and pointed straight ahead. Lift chest.
2. Hold a cable with both hands at the level of the knee
closest to the weight stack with arms fully extended.
Movement
3. Draw abs in, activate glutes and tuck chin.
4. Keeping arms extended, lift the cable diagonally and
rotate the body using hips, abs and glutes and
allowing the back foot to pivot.
5. Lift until the hands reach eye level and the back leg
achieves triple extension (hips, knee, ankle).
6. Slowly return to start position.
7. Repeat as instructed.

Preparation
1. Stand on both feet.
2. Bend at the waist until chest is at a 45-degree angle
to the ground.
3. Feet should be straight ahead with knees over second
and third toes.
4. Allow arms to extend and hang in front of body with
a dumbbell in each hand.
Movement
5. Draw abs in and activate glutes.
6. Row the dumbbells, by retracting and depressing
shoulder blades.
7. Flex elbows, while bringing thumbs toward armpits.
Do not allow back to arch.
8. Slowly return dumbbells to their original position, by
extending at the elbow.
9. Regression
a. Decrease flexion at waist
b. Standing Cable Row
10. Progression
a. Alternating-arm
b. Single-arm
c. Single-leg, two-arm
d. Single-leg, alternating-arm
e. Single-leg, single-arm

Preparation
1. Sit at machine.
2. Make any adjustments necessary to fit body.
3. Select desired weight.
4. Grasp both handles.
5. Sit upright with shoulders retracted and depressed.
Movement
6. Draw abs in and activate glutes.
7. Pull handles toward the body, by flexing elbows.
Do not arch back or allow head to jut forward.
8. Hold at end range.
9. Slowly return weight to original position, by
extending elbows.

Preparation
1. Stand facing a cable machine, with feet shoulder-width
apart and pointing straight ahead, and knees over
second and third toes. Knees should be slightly flexed.
2. Hold cables, with arms extended at chest level.
Movement
3. Draw abs in and activate glutes.
4. Perform extension of the shoulders, by bringing arms
to the side of the body, while retracting and
depressing the shoulder blades.
5. Keep arms fully extended during exercise.
6. Hold.
7. Slowly return arms to original position, at eye level,
in front of body.

Preparation
1. Begin by grasping a pull-up bar with palms either
facing body or away from body and hands slightly
wider than shoulder-width apart.
2. Keep trunk straight and bend knees at a 90-degree
angle.
Movement
3. Draw abs in and activate glutes.
4. While performing a drawing-in maneuver, pull chest
up to bar, by flexing at elbows and retracting and
depressing shoulder blades.
5. Keep head in a neutral position throughout exercise.
6. Hold.
7. Slowly lower body back toward ground, by extending
the arms.

Preparation
1. Begin with both feet shoulder-width apart and
pointed straight ahead.
2. Hold dumbbells in each hand.
Movement
3. Draw abs in and activate glutes.
4. Lunge forward, landing on the heel of lunge foot.
5. Then, come to a stabilized position with front foot
pointing straight ahead and knee directly over second
and third toes.
6. Both knees should now be bent at 90-degree angles,
front foot should be flat on the ground and the back
foot should have the heel lifted off the ground.
7. From this position, drive off of front foot (heel first)
onto back leg.
8. Stand directly up into a balance position with balance
leg straight and “floating” leg flexed 90 degrees at the
hip and knee.
9. Dorsiflex foot.
10. Return “floating” leg to the ground, maintaining
optimal alignment.
11. Repeat on other leg.
12. Regression
a. Omit balance
b. Stationary lunge
c. Step-up
13. Progression
a. Frontal Plane Lunge
b. Transverse Plane Lunge

Preparation
1. Stand with feet shoulder-width apart and pointed
straight ahead and knee slightly flexed over second
and third toes.
2. Place arms by sides.
Movement
3. Draw abs in and activate glutes.
4. Squat down slightly.
5. Jump up into the air, using arms and extending them
overhead (as if reaching for the sky).
6. Bring arms back to sides during landing.
7. Land softly on the balls of feet in a controlled manner
with feet straight, knees over mid-foot. Maintain
control of the entire body.