Trunk Spine Prep

Keiser

High Rotation Series

Mid Rotation Series

Low Rotation Series

Align High Rotation – Supported

Align High Rotation – Unsupported

High Diagonal Lunge Rotation

Low Diagonal Lunge Rotation

Chop Series

Standing Chop

Kneeling Chop

Align Chop – Supported

Align Chop – Unsupported

Lift Series

Standing Lift

Kneeling Lift

Align Lift

Band

Band Core – Seated (4-way)

SA Band Core – Seated

Band Core – Standing (4-way)

SA Band Core – Standing

Band Core- Split Stance (4-way)

SA Band Core – Split Stance

Band Core – Half Kneeling (Supported:Unsupported)

Pillars

Flexors

Extensors

Supine Hip Bridge Knees/Feet In/Out Hip Flex/Knee Ext (Dorsiflex or Plantarflex)

Supine Hip Bridge Knees/Feet In/Out Hip Flex/Knee Ext Hold and Knee Ext/Hip Flex Hold (Dorsiflex or Plantarflex)

Supine Hip Bridge Knee/Feet In/Out Hip Flex/Knee Ext hold (Dorsiflex or Plantarflex)

 

Side Benders

Side Pillar Hand/Feet Staggered Hand Hip/30 Deg/Arm Fan/Hip Flex

Side Pillar Elbows/Knees Hand Hip/Arm Fan/Hip Flex

Side Pillar Elbow/Feet Hand Hip/30 Deg/Arm Fan/Hip Flex

Posterior Chain

Supine Hip Bridge Series

Supine Hip Bridge – Ft/Knees In

Supine Hip Bridge – Ft/Knees Out

Supine Hip Bridge – Ft In/Knees Out

Supine Hip Bridge – Ft Out/Knees In

Supine Hip Bridge w/ Side Band

Supine Hip Bridge Leg Lift Series
HIP BRIDGE – HIP FLEX/KNEE EXT

HIP BRIDGE – KNEE EXT/ HIP FLEX

Prone Opposites

Kneeling Opposites

Kneeling Opposites – Leg Extension Fan

Kneeling Opposites – Arm/Leg Fan

Pushup Series

Linear

Basic Crunch

SL Crunch (80deg hip flex)

Supine Leg Lower Series

Supine Leg Lowers – Double Leg

Supine Leg Lowers – Alt

Supine Leg Lowers – Opposites

Feet up Crunch Series

Frog Crunch

Recline Position Series

Reverse Crunch

Basic Crunch (Manual Resist)

Basic Crunch – Side Bend Iso (band resist)