• Sit "tall" in neutral spine.
• Perform "active sitting" by lightly contracting the glutes. Following your hands with your head, Rotate as far as active {ROM} range of motion allows, Generate all movement from the trunk.
• Keep feet shoulder width apart, heels & toes on the floor
• Remember to breathe! Exhale when you pull inhale when you return to start position.

• Door Attachment: Lower Leg Level.
• Stand in a wide stance with the feet parallel to the door.
• Shift body weight to foot closest to the door with knee bent, torso hinged slightly forward, and hip back while keeping the opposite leg straight
• Hold one strap in each hand and clasp hands together.
• Straighten arms with hands along side of bent knee closest to door and reach toward attachment site.
• Keep same side foot pointed slightly outward toward door, and the opposite foot pointed forward with hips and body facing door.
• Keep wrists firm and unbent.

• Slowly rotate torso and pull diagonally upward and across body with hands ending above opposite shoulder.
• Simultaneously straighten body and shift body weight laterally to the foot furthest from door while keeping foot flat on the floor.
• End with arm closest to door straight and leg furthest from door bent, with hip back, heel of foot closest to door off floor, and back straight.
• Hold and slowly return to start position. Remember to Breathe!

• This movement involves a rotational lunge in combination with a bilateral rotational arm movement
• Start with a tall body line, grabbing the handle of the band at chest height and arms straight – as shown
• The band is positioned off to one side – Note: you will be lunging away from the band
• Perform a rotational lunge. At the end range of motion of the twisting lunge, perform a bilateral arm rotation through the torso and shoulders towards the lunge leg – as shown
• Push back with the lunge leg to starting position and return arms to center
• Repeat for the desired amount of reps. Remember to breathe! Exhale when you lunge.

• This movement involves a very slight deadlift, then shrug, to an upright row
• Begin with a very light weight as technique is crucial (approx. 30% of normal upright row weight)
• Grip the bar about shoulder width apart thumbs over the bar and point the elbows away from each other
• The idea is to look straight ahead, perform a slight deadlift {flat back, knees slightly bent} lower the bar about 4 inches.
• As you accelerate the body to a straight position, the shoulders and arms will naturally stretch and carry weight perform shoulder shrug
• As you near full extension in the hips, keep driving the head up towards the ceiling… NEVER LEAN BACK .keep the wrists tucked towards the body and use the momentum created to perform an upright row
• Lower under control and repeat for desired number of reps.
• Remember to breathe! Exhale when you row, inhale when lowering.

• Brace the spine by drawing your lower abdomen inward.
• Squeeze Glutes and SLOWLY draw the shoulder blades backward and downward while externally rotating the hands so the palms face away from the legs.
• The chin should be tucked in while lifting the torso off the stability ball. Hold position for 2 seconds..
• As strength increases, repetitions may be held for longer periods. Do not allow the head to extend backward.
• The chin should stay tucked.
• If you experience discomfort in the low back, concentrate on squeezing the glutes Keep feet straight ahead throughout the entire exercise.
• Remember to breathe! Inhale in forward position, Exhale when extension is performed.

• Lift both legs toward the ceiling as far as Range Of Motion allows (you should not hyper-extend your lower back), lower both legs to starting position and then repeat.
• Control is essential, don’t rush through any part of the movement.
• If you feel any discomfort in back discontinue the exercise.

• The stability ball It should be placed on the lower back and your feet should not have to be placed under anything to stabilize yourself. If you are moving too much, move the ball further up your back accordingly.
Draw your lower abdomen inward toward your spine before initiating the movement.
• While maintaining the draw-in maneuver, curl the entire spine up starting from the neck region.
• While still maintaining the draw-in maneuver, lower slowly as far as you can control.
• Repeat recommended repetitions.
• The chin should be tucked toward the chest throughout the movement.
• Experiment with different arm positions to vary the level of difficulty.
• Remember to breathe! Exhale when the crunch is performed Inhale when lying back.

• Pull the ribs down toward the hips.
• Stabilize the neck and pelvis - this is the most common problem and needs to be addressed initially.
• Avoid thrusting the body forward and also control your lowering movement.
• The ball does not move.
• The closer the buttocks are to the floor, the less load on the abs and more load on the quads for stabilization.
• Remember to breathe, Exhale when crunch is performed, Inhale when lying back.
• The further away the seat is from the floor, the more load is placed on the abs and less on the quads for stabilization.
• You can vary the degree of incline by re-positioning the body.

• While maintaining total body alignment, step forward descending slowly by bending at the hips, knees, and ankles, keep most of your weight in the forward leg and AVOID letting your back knee touch the ground.
• In the deepest part of the lunge, flex the trunk forward and perform a kickback motion for the triceps.
• Bring the weights back down slowly, extend the trunk back to upright aligned position.
• Use your hip and thigh muscles to push yourself up and back to the starting position.
• Remember to breathe! Exhale when Lunge/extension is performed.
• Inhale when returning to start position
• Progressions: multiplanar (sagittal, frontal, transverse)
dumbbell - to tubing

• Using the triceps in a controlled manner, flex elbows (hands moving back toward shoulders) as far as can be controlled.
• Do not move the shoulders. All motion comes from elbows.
• Range of motion is determined by the ability to maintain tension on the triceps, extend elbow through full range of motion.
• Maintain stability and repeat.
• Optimal postural alignment must be maintained throughout the entire movement. Your goal is triceps emphasis, maintain upper arm positioning.This movement involves a supine {face-up} body position with a dumbbell Tricep extension Start lying supine {face-up} on the step, or bench, back flat and the arms perpendicular to the ground Start with light weights and perform an elbow bend/extension motion Return to the start position and repeat.Keep the back pressed flat on the surface, you may lift the feet off the floor in a fetal position for more back support.
Remember to breathe! Inhale when lowering the weights, Exhale when extension is performed.

• From the start position, draw your belly button inward toward your spine.
• Maintaining optimal alignment, lift your arm so the humerus (upper arm) is parallel to the floor.
• While maintaining upper arm position, slowly extend your elbow, hold and return (flex elbow).
• Concentrate on keeping your upper arm stationary and parallel to the floor.
• Maintain optimal alignment throughout the entire exercise.
• A common mistake is letting the head hyperextend. It is critical to maintain cervical alignment. The head/neck should maintain position over the shoulders while looking straight DOWN (looking up from a bent-over position hyper-extends the neck).
Remember to breathe! Inhale when lowering the weights, Exhale when extension is performed

• Sitting on the ball, spread feet apart then place elbow inside knee and allow arm to hang.
• Use opposite hand to support upper body.
• Keep lower back flat and back in optimal postural alignment.
Lift weight upwards towards the chest, due to position of the chest this will allow the weight to come to the correct height. At the completion of the lift slowly lower the weight to the starting position and repeat. Keep the movements controlled, don’t rush. If you do not have a stability ball use a chair, bench, or any flat surface.
• Remember to breathe! Inhale when lowering the weights, Exhale when curl is performed .

• Stand on both legs with feet pointing straight ahead and knees slightly bent.
• Maintain a drawn in position throughout the exercise.
• Hold a dumbbell in each hand with arms extended by side of body.
• Maintaining level hips and the drawn in position, perform a bicep curl by flexing the elbow.
• Keep shoulder blades retracted {pulled back} throughout the exercise.
• Slowly lower the dumbbells back to the side of the body by extending the elbow to lock position, repeat.
• Remember to breathe! Inhale when lowering the weights, Exhale when curl is performed.

• Position ball in the small of the back.
• Spread feet shoulder width apart and forward of knees.
Lower hips towards floor until they reach knee height at that point stop and return to starting position then repeat. Be sure that you are able to see your toes, the best way is to stick the buttocks out.
• To progress perform the same movement without the Stability Ball remember to breathe! Inhale on the way down, Exhale on the way up

• Draw your belly button inward toward your spine.
• From the squat position, squeeze glutes to start extension at the ankle, knee, hip and spine.
• Flex shoulders overhead as far as can maintain neutral spine DO NOT ARCH THE BACK!
• Lower to starting position, repeat as required.
• If you don’t have a medicine ball use a dumbbell, or hands free and progress to weights.
• Remember to breathe. Exhale when extending Inhale during the squat.

• From optimal postural alignment, draw your lower abdomen inward toward your spine (activating the deep stabilizing mechanism)
• While maintaining optimal spinal alignment, step forward and descend slowly by bending at the hips, knees and ankles
• During the descent maintain weight distribution between the heels and mid-foot
• Do not allow the feet to cave inward or shift outward
• The knees should track between the first and second toes
• Perform downward reps slowly and concentrate on the descent and the alignment of your body
• Only descend down as far as you can maintain optimal alignment throughout the entire kinetic chain
• Keep upper torso erect. Leaning forward is potentially injurious to the spine, knee and ankle. Note: Leaning forward may be a result of poor hip joint flexibility and a weak core
• While maintaining tight lower abdomen
• Remember to breathe! Exhale when Lunge/extension is performed, Inhale when returning to start position

- side view

This version of the leg curl is one of the most demanding hamstring exercises you will find. One should at least have an intermediate level of workout experience before attempting this exercise. A certain degree of muscle control is required in order to be able to stabilize the ball. But with a bit of practice, anyone can master this exercise. It is important to thoroughly warm up your hamstrings before performing this exercise, as the starting resistance level is high.
Start on your back with your heels/ankles on top of the stability ball. Place your hands by your sides, palms face down. Next, lift your hips off the ground. As the hips come up, use your leg muscles to roll the ball in toward the butt. Your knees should bend to at least 90 degrees or more. In the fully bent position, your shoe soles should be firmly on the ball. Finally, slowly return to the starting position and repeat the movement.

1. Sit on top of a stability ball holding the dumbbells.
2. Walk the feet out as you recline back on the ball until only the shoulders are on the ball.
3. Make sure that the glutes and abs are tight and that your body is in a straight line.
4. Perform the dumbbell bench press set.
5. Bring the dumbbells back in close to the chest as you walk the feet back in and curl up..

• Assume a kneeling position on the floor with your hands and forearms resting on the ball about shoulder width apart.
• Before initiating the movement, set yourself in an optimal postural position.
From the start position, draw your belly button inward toward your spine. Maintaining optimal posture, flex the shoulders while extending the hips. The shoulders and hips must move together while spine is stabilized. Return to the start position when the abdominals can no longer stabilize.

Lie facedown on the across the ball. Hands are slightly wider than shoulder width place shins on the stability ball. With your arms extended, perform a stability ball roll – in crunch by bring your knees to your chest. Bring your legs back into extension AVOID letting your back sag by keeping the core engaged and tightening the glutes and lats. {middle back muscles}.