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
Sled
SA Sled March Series
Forward
Backward
Bands
Band Rotational Series
Align High Rotation – Supported
Align High Rotation – Unsupported
Chop / Lift Series
Band Chop – Standing
Rotational Punch
Landmine
Linear Rotation Series
Linear Rotation – Standing
Linear Rotation – Kneeling
Linear Rotation – Alignment (Supported/Unsupported)
Lateral Rotation Series
Reverse Rotation Series
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
Rotational
Arm Out Crunch
SL CRUNCH – 80 DEG HIP FLEX
SL Crunch – 10/80 Deg Hip Flex
Alt Leg Crunch
Lateral Crunch
Hip Rotations
Basic Crunch – Side Bender Iso (band resist)
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)