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Abs Accelerators Exercise Index www.FatLossAccelerators.com

© 2013 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 1



By Kate Vidulich, BSc, ACSM, CTT Disclaimer: You must have a Certified Personal Trainer (CPT) or Exercise Physiologist provide you with correct form on all the exercises and give you feedback on your technique. BONUS TIP: To quickly find an exercise, press “command F” or “CTRL F” and use the search box. Boom!

Ab Rollouts Movement Prep:

-‐ Start by kneeling, with your knees and feet together on the floor. Make sure your back is completely straight.

-‐ Hold the wheel beneath your shoulders Execution:

-‐ Push the wheel forwards slowly. Keep your elbows locked, muscles tight -‐ Squeeze your glutes, quads tightly and tuck your pelvis -‐ Roll the wheel forwards until you feel a strain in your abs, and then use

your abdominals to pull yourself back to starting position. -‐ Don’t arch your back, and keep all your muscles tensed to control the

movement -‐ Repeat for the prescribed number of repetitions

Common Mistakes: -‐ If you have any back problems, DO NOT TRY THIS EXERCISE. -‐ Do NOT ARCH your back at all. You will hurt yourself. -‐ Start with a short range or motion if you’re new to this.



Alternating Prisoner Reverse Lunge Movement Prep:

-‐ Start with your feet hip width apart, with your hands interlocked behind your head

Execution: -‐ Step back with your right foot back until your left thigh is parallel to the

floor, and your right knee almost touches the floor -‐ Make sure you keep yourself upright and core muscles engaged -‐ Drive through the heel of your left foot and hips, step back to the starting

position with your right foot/leg -‐ Stay low in a quarter squat position between repetitions -‐ Alternate legs until you have completed all repetitions

Common Mistakes: -‐ Avoid rounding your back -‐ Squeeze your shoulder blades together -‐ Do not let your back knee touch the floor -‐ Take a big step backwards



DB Bent over row (Alternating) Movement Prep:

-‐ Hold the dumbbell standing with feet shoulder width apart -‐ Bend your knees, push your hips back and hinge forward from your hip,

keeping the natural arch in your back -‐ Hold the weight straight down from your shoulders

Execution: -‐ Pull one dumbbell straight up to your torso, by squeezing your shoulder

blade together, keeping the rest of your body in the same positions -‐ Lower the weight to the starting position and repeat immediately with the

other arm -‐ Continue alternating for requires repetitions

Common Mistakes: -‐ Rounding your back will increase lower back strain



Bent Over Reverse Fly Movement Prep:

-‐ Start by standing with feet shoulder width apart, hinging forward at your hips slightly. Brace your abdominals.

Execution: -‐ Place your hands in neutral grip. -‐ Keeping your arms straight, raise your arms out to the side until your arms

and torso form the letter T. -‐ Start with bodyweight only and add light dumbbells you can do 10-12 reps

without using your traps, which are the muscles you use when you shrug your shoulders.

Common Mistakes: -‐ Lock your shoulder blades down and back -‐ Your head and neck should stay neutral throughout the movement -‐ Keep your core muscles engaged throughout -‐ Don’t let your back round or overarch as you get tired



Bird/Dog Plank Movement Prep:

-‐ Get down on the floor in push-up position -‐ Arms underneath your shoulders, perpendicular to the floor, feet together

and body in a straight line from ears to ankles Execution:

-‐ Extend your right arm and your left leg at the same time -‐ Keep your body aligned during the entire movement, abdominals braced -‐ Keep alternating sides while keep your pelvis tucked and core stabilized -‐ Repeat for the prescribed number of repetitions

Common Mistakes: -‐ Try not to let your hips drop, twist or stick your butt in the air -‐ Avoid head dropping towards the floor

Bird/Dog Movement Prep:

-‐ Get down on the floor on your hands and knees -‐ Arms underneath your shoulders, perpendicular to the floor, feet together


-‐ Extend your right arm and your left leg at the same time -‐ Keep your body aligned during the entire movement, abdominals braced -‐ Keep alternating sides while keep your pelvis tucked and core stabilized -‐ Repeat for the prescribed number of repetitions




Bodyweight Chops Movement Prep:

-‐ Stand with feet shoulder width apart, push your hips back slightly and turn your shoulders to the right

-‐ Interlock your hands just outside your right knee Execution:

-‐ Pull your arms across your torso in a diagonal line, straightening your knees and hips and turning your shoulders so your fist ends up above your left shoulder. Follow your fist with your eyes all the way up you turn and move your body as a unit

-‐ Keep your shoulders and head aligned throughout -‐ Reverse the sequence back to starting position and repeat -‐ Switch sides and repeat

Common Mistakes: -‐ Avoid arching your lower back -‐ Lock your shoulders down and back, and initiate the movement through

your hips

Bulgarian Split Squats Movement Prep:

-‐ Get into split squat position, with your rear foot elevated on a bench or step that’s at least 12 inches high

-‐ Your toes should be resting on the bench. Lifting your rear foot higher increases the range of motion – and intensity.

Execution: -‐ Lower yourself down until your working thigh is parallel to the floor -‐ Hold this position for 3 seconds before driving your weight through the

heel of your working foot to return to starting position Common Mistakes:

-‐ Avoid arching your lower back -‐ Keep your abdominals engaged throughout the movement -‐ Make sure the discomfort you feel is in the quad muscles and not your

knee joint



Burpees Movement Prep:

-‐ Stand shoulder width apart, with your arms down by your side Execution:

-‐ Bend down, putting your hands on the ground -‐ Kick your legs back so they are extended in push up position -‐ Jump back so your feet are at your hands again and jump up -‐ Jump straight into a jumping jack -‐ Repeat for prescribed repetitions

Common Mistakes: -‐ Keep your core muscles engaged throughout the exercise -‐ Do not allow your back to round from it’s natural arch



Cable Core Press Movement Prep:


-‐ Hold the cable with both hands interlocked Execution:

-‐ Engaging your entire core, push your arms away from your body -‐ Keep your shoulders and head aligned throughout move your body as a

unit -‐ Reverse the sequence back to starting position and repeat -‐ Remember to switch sides


your hips



Chin up Movement Prep:

-‐ Stand on a bench or step beneath the chin-up bar. -‐ Hold the chin-up bar tight with a shoulder width, underhand grip. -‐ Form a straight line with your body from head to knees.

Execution: -‐ Pulling yourself up so your chin is over the bar and hold that position.

Concentrate on moving your elbows down and back. -‐ If your body is swaying, engage your core and get it to stop before you

continue. Bend your knees with ankles crossed. -‐ Lower your body as slowly as possible, until your arms are straight. -‐ Keep your core engaged at all times. -‐ Try to descend in a straight line without swaying. -‐ Straighten your legs and stand on the box/floor again.

Common Mistakes: -‐ Swaying too much means your core is not active. Keep it locked tight. -‐ Focus on descending as slowly as possible.



Crab Crawls Movement Prep:

-‐ Start in push up position with hands on the floor. -‐ Engage your core muscles, as you do in a plank.

Execution: -‐ Explode off the floor with your right leg; kick your right foot out to the side

so it lands flat next to your right hand. -‐ Reverse the movement and push your body back to the starting position. -‐ Repeat, except on the next repetition, and switch to your left leg. -‐ Alternate back and forth for prescribed repetitions.

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch. -‐ Lock your shoulders down and back, head up and eyes forward. -‐ Try not to let your torso rotate.

Cross Body Mountain Climber Movement Prep:

-‐ Start in push up position with hands underneath your shoulders -‐ Engage your core muscles, as you do in a plank

Execution: -‐ Once you’re in starting position, cross your right knee towards your left

elbow followed by left knee to right elbow -‐ That’s one repetition

Common Mistakes: -‐ Don’t let your torso rotate, keep you body parallel to the floor -‐ Keep your elbows tucked in throughout the movement



Cross Mountain Burpees Movement Prep:

-‐ Stand with your feet together, with feet shoulder width apart Execution:

-‐ Put your hands on the floor and kick your legs back so they are extended in a push up position

-‐ Do one cross body mountain climber. Bring your right knee to your left elbow, and alternate your left knee to right elbow

-‐ Jump back forward so your feet are next to your hands -‐ Jump up into a jumping jack -‐ Repeat for the prescribed repetitions




Cross Spider Plank Movement Prep:

-‐ Start in push up position with hands on the floor, underneath shoulders -‐ Engage your core muscles, as you do in a plank

Execution: -‐ Kick your right knee to your right elbow then return to starting position. -‐ Without letting your right foot touch the floor, drive your right knee to left

elbow then return to starting position -‐ Repeat, except on the next repetition, try to touch your left knee to your

left elbow. That’s one rep -‐ Alternate back and forth for prescribed repetitions

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch -‐ Keep your elbows tucked in throughout the movement -‐ Keep your working leg off the ground unless changing legs -‐ Try not to let your torso rotate -‐



Cross Over Plank Movement Prep:

-‐ Start in plank position on the floor, elbows underneath shoulders -‐ Engage your core muscles

Execution: -‐ Lift your right leg up and touch your right toe to your left heel -‐ Without letting your right foot touch the floor, kick your right knee to the far

right, while maintaining plank position -‐ Repeat for the required number of reps -‐ Remember to switch legs

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch -‐ Keep your working leg off the ground unless changing legs -‐ Try not to let your torso rotate



Crossover Step Ups Movement Prep:

-‐ Hold a pair of dumbbells, and stand next to a step with your left leg closer -‐ Cross your right leg in front of you and put it on the step

Execution: -‐ Push all your weight through the arch of your right foot and lift yourself up

so your left thigh is parallel to the floor. Don’t let your left foot touch the step

-‐ Keep all your weight on your working leg -‐ Repeat for prescribed number of repetitions and switch legs

Common Mistakes: -‐ Drive weight through your arch (or you will feel pain in your knee) -‐ Engage your core throughout the movement and keep your chest up

Curtsy Squat Movement Prep:

-‐ Stand with feet shoulder-width apart, with your left toe angled at 45 degrees to the left

-‐ Your right toe is pointed Execution:

-‐ Cross your right leg behind body and to the left so your inner thighs touch -‐ Imagine you are drawing a semi-circle with your right toe -‐ Keep your hips square and chest up -‐ Bend left knee 90 degrees with toes pointing forward -‐ Return to starting position, then switch sides and repeat

Common Mistakes: -‐ Do not let your body twist away – keep it square -‐ Engage your core muscles throughout the movement



Curtsy Squat Switches Movement Prep:

-‐ Stand with feet shoulder-width apart, with your left toe angled at 45 degrees to the left

-‐ Your right toe is pointed Execution:

-‐ Cross your right leg behind body and to the left so your inner thighs touch -‐ Imagine you are drawing a semi-circle with your right toe -‐ Keep your hips square and chest up -‐ Bend left knee 90 degrees with toes pointing forward -‐ Return to starting position -‐ Immediately switch and repeat on the left leg

Common Mistakes: -‐ Do not let your body twist away – keep it square -‐ Engage your core muscles throughout the movement



Deadlift This movement requires extreme focus. DO NOT perform this exercise if you have any lower back injury. Movement Prep:

-‐ Load an Olympic barbell (45lb, 7-foot-long bar) and set it on the floor -‐ Squat down and grasp the bar with an overhand grip, placing your shins

against the bar with your toes pointing forward -‐ Bend your knees so your thighs are slightly above parallel to the floor

keeping your shoulders directly over your hands on the bar, or slightly behind them

-‐ Straighten your arms and tighten everything -‐ Keep your head neutral in alignment – look straight ahead

Execution: Keep the arch in your lower back (This is imperative to correct form). Lift: - Pull the bar straight up off the floor

-‐ As the bar passes your knees, push your hips forward and pull your shoulder blades together and back

-‐ Think to push the earth away form you in a jumping action (power) rather than a lifting motion

-‐ Stand fully erect and pause in this upright position Descent:

-‐ Lower the bar with control back down to the floor at a controlled speed -‐ First flex your hips and then your knees to complete the repetition -‐ Let the weights tap the floor before beginning the next repetition -‐ Continue for the prescribed number

Common Mistakes: -‐ You must work to hard to maintain the natural arch in your lower back -‐ Avoid rounding and rolling your back -‐ Keep your butt down, don’t let it shoot up straight into the air -‐ Squat down instead of leaning over -‐ Keep your focus and don’t let anyone distract you



Dead Bugs Movement Prep:

-‐ Start lying on your back with your arms and legs straight up at a 90 degree angle. Engage your core muscles, as you do in a plank.

Execution: -‐ Extend and lower your right arm and left leg at the same time, so they are

one inch from the floor. -‐ Reverse the movement and go back to the starting position. -‐ Repeat, except on the next repetition, and switch to the opposite side. -‐ Alternate back and forth for prescribed repetitions.

Common Mistakes: -‐ Don’t let your back round. Work hard to control the movement -‐ Lock your shoulders down and back, head up and eyes forward.



Decline Push Ups Movement Prep:

-‐ Get down on the floor in push-up position, with your feet elevated on a 12 inch box or step.

-‐ Arms straight down from your shoulders, perpendicular to the floor, feet together and body in a straight line from ears to ankles

Execution: -‐ Bend your elbows and lower yourself to within one inch of the floor or until

your upper arms are even with your shoulder blades -‐ Keep your body in a straight line during the entire movement, abdominals

tight. Push yourself back up and repeat Common Mistakes:

-‐ Try not to let your hips drop or stick your butt in the air -‐ Keep your elbows in -‐ Avoid head dropping towards the floor



Diamond Press Ups Movement Prep:

-‐ Start lying flat on your stomach, with your hands in a diamond position Execution:

-‐ Keeping your hips down and shoulders locked down and back, push yourself up arching your back

-‐ Make sure your elbows go back, not flaring out to the side -‐ Reverse the movement and lower your body back to starting position -‐ Repeat for the prescribed number of repetitions

Common Mistakes: -‐ Don’t let your elbows lock out. Work hard to build tension in your triceps -‐ Keep your elbows tucked in throughout the movement

DB Alternating Chest Press Movement Prep:

-‐ Lie on a bench with your back flat, core engaged and knees bent at 90 degree angle

Execution: -‐ Do one dumbbell press, keeping your elbows in. -‐ Reverse the movement and repeat on the other side (alternate)

Common Mistakes: -‐ Engage your core throughout the movement and tilt your pelvis as you sit

up from the bench -‐ The movement should flow, avoid stopping midway



DB Arnold Press Movement Prep:

-‐ Sit on an exercise bench with back support. Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent.

-‐ Keep your arms next to your torso. The starting position should look like the contracted portion of a dumbbell curl.

Execution: -‐ Raise the dumbbells as you rotate the palms of your hands until they are

facing forward. -‐ Continue lifting the dumbbells until your arms are extended above you in

straight arm position. -‐ Pause at the top, then lower the dumbbells to the original position by

rotating the palms of your hands towards you. -‐ Return the dumbbells to shoulder height, and then press overhead again

for the prescribed number of repetitions Common Mistakes:

-‐ Avoid excessively arching your back -‐ Keep your elbows in during the movement -‐ Chest up, core muscle engaged and knees slightly bent



DB Offset Step Ups Movement Prep:

-‐ Place left foot up on the step. This is your working leg -‐ Hold a single dumbbell at shoulder height on the side of your working leg

Execution: -‐ Push all your weight through the heel of your left foot and lift yourself up

so your right thigh is parallel to the floor -‐ Brush the step with your right foot – but don’t rest it. -‐ Keep all your weight on your working leg -‐ Lower your non-working leg to the starting position -‐ Repeat for prescribed number of repetitions and switch legs

Common Mistakes: -‐ Drive weight through your heel (or you might feel pain in your knee) -‐ Engage your core throughout the movement and keep your chest up



DB Overhead press Movement Prep:

-‐ Hold the dumbbells at shoulder height -‐ Engage your core muscles

Execution: -‐ Bend your knees and press the weight overhead -‐ Return the dumbbells to shoulder height, and then press overhead again

for the prescribed number of repetitions Common Mistakes:

-‐ Avoid excessively arching your back -‐ Keep your elbows in during the movement -‐ Chest up, core muscle engaged and knees slightly bent



DB Push Press Movement Prep:

-‐ Hold the dumbbells at shoulder height. Engage your core muscles Execution:

-‐ Bend slightly at your knees and then use them to explode the weight overhead. Keep your core engaged

-‐ Return the DB to the front of your body, and then press overhead again for the prescribed number of repetitions

Common Mistakes: -‐ Avoid excessively arching your back -‐ Keep your elbows in during the movement -‐ Chest up, core muscle engaged and knees slightly bent



DB Press Up / Stand Up Movement Prep:

-‐ Lie on a bench with your back flat, core engaged and feet flat on the floor Execution:

-‐ Do one dumbbell press, keeping your elbows in -‐ As you lower the dumbbells to your shoulders, sit up – then stand up and

press the dumbbells overhead all in one movement -‐ Reverse the sequence and repeat

Common Mistakes: -‐ Engage your core throughout the movement and tilt your pelvis as you sit

up from the bench -‐ The movement should flow, avoid stopping midway



DB Renegade Row Movement Prep:

-‐ Start in push up position with dumbbells on the floor, grasping the handles -‐ Engage your core muscles, as you do in a plank

Execution: -‐ Row the dumbbell in your right hand to the side of your chest, keeping

your elbow close to your ribs -‐ Pause for 2 seconds and lower the dumbbell -‐ Repeat on the left arm


DB Reverse Lunge Movement Prep:

-‐ Start with your feet hip width apart, with your arm holding dumbbells by your side

Execution: -‐ Step back with your right foot back until your left thigh is parallel to the

floor, and your right knee almost touches the floor -‐ Make sure you keep yourself upright and core muscles engaged -‐ Drive through the heel of your left foot and hips, step back to the starting

position with your right foot/leg -‐ Complete all repetitions and repeat on your left leg

Common Mistakes: -‐ Avoid rounding your back -‐ Squeeze your shoulder blades together -‐ Do not let your back knee touch the floor -‐ Take a big step backwards



DB Romanian Deadlift (image shows Barbell) Movement Prep:

-‐ Hold a dumbbell with overhand grip; hands shoulder width apart -‐ Stand holding the weight in front of your thighs with straight arms and

knee slightly bent Execution:

-‐ Push your hips back; slide the dumbbell down your legs until it is just below your knees. Keep your arms straight and back flat

-‐ Your torso will be at a 45-degree angle to the floor -‐ You should feel a big stretch in your hamstrings at this point -‐ Fire your hips forward by squeezing your glutes hard to straighten your

body Common Mistakes:

-‐ Never let the weight come away from your body, as it will stress your lower back

-‐ Avoid rounding your back. Maintain the natural arch



DB Split Squat The Movement:

-‐ Stand with your feet hip width apart and take a long step back on your right leg – this is your starting position. Hold the weight at shoulder height

Execution: -‐ Lower yourself until your right knee nearly touches the ground and your

left thigh is parallel to the floor -‐ Try not to let your left knee cross your toe -‐ Return to starting position and repeat -‐ Switch legs

Common Mistakes: -‐ Make sure your knee tracks in line with your toe -‐ Engage core throughout movement -‐ Maintain the natural arch in your lower back



DB Squats Movement Prep:

-‐ Stand with feet shoulder width apart, holding two dumbbells at arm’s length by your side, facing together

-‐ Keep your eyes straight ahead and your core muscles engaged Execution:

-‐ Concentrate your weight in your heels, keep your back straight -‐ Pushing your hips back, lower yourself until your thighs are parallel to the

floor -‐ Drive up from the squat by extending your hips and knees simultaneously -‐ Lead up with your chest

Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Focus on sitting back in the squat with your chest up -‐ Avoid leaning forward excessively or rounding your lower back, as this will

cause a strain



DB Step up Movement Prep:

-‐ Place left foot up on the step. This is your working leg. Hold a pair of dumbbells

Execution: -‐ Push all your weight through the heel of your left foot and lift yourself up

so your right thigh is parallel to the floor -‐ Brush the step with your right foot – but don’t rest it. -‐ Keep all your weight on your working leg -‐ Lower your non-working leg to the starting position -‐ Repeat for prescribed number of repetitions and switch legs

Common Mistakes: -‐ Drive weight through your heel (or you will feel pain in your knee) -‐ Engage your core throughout the movement and keep your chest up



DB Thruster Movement Prep:

-‐ Hold the dumbbells with neutral grip in front of your shoulders, with elbows bent, and feet hip width apart

-‐ Toes point forward and eyes straight ahead Execution:

-‐ Squat down until your upper thighs are parallel to the floor -‐ Keep your chest up and your torso tight and upright. (Forward lean will

throw off your balance) -‐ Push back up, press the dumbbells overhead until your arms are straight -‐ Lower the dumbbells back down to shoulder height as you immediately

descend into the squat for the next repetition. Common Mistakes:

-‐ Avoid the forward bend by contracting your torso throughout the movement

-‐ Generate most power from your lower body to press the weight



DB Wood Chop Movement Prep:


-‐ Hold the DB with both hands just outside your right knee Execution:

-‐ Pull your arms across your torso in a diagonal line, straightening your knees and hips and turning your shoulders so the dumbbell ends up above your left shoulder

-‐ Follow the DB with your eyes all the way up and move your body as a unit -‐ Keep your shoulders and head aligned throughout -‐ Reverse the sequence back to starting position and repeat -‐ Switch sides and repeat


your hips



Explosive Push Ups Movement Prep:

-‐ Get down on the floor in push-up position -‐ Arms straight down from your shoulders, perpendicular to the floor, feet

together and body in a straight line from ears to ankles Execution:

-‐ Bend your elbows and lower yourself to within one inch of the floor or until your upper arms are even with your shoulder blades

-‐ Keep your body in a straight line during the entire movement, abdominals tight

-‐ Push yourself back up and explode off the floor. -‐ Repeat for the desired reps

Common Mistakes: -‐ Try not to let your hips drop or stick your butt in the air -‐ Keep your elbows in -‐ Avoid head dropping towards the floor



Front Squat (Barbell) Movement Prep:

-‐ Hold the barbell with an overhand grip, slightly wider than shoulder width -‐ Lift the weight to starting position by lifting your elbows straight up in front

of your torso; your upper arms should be perpendicular to your torso, forming a 90 degree angle at your shoulders

-‐ Set the barbell in this natural groove formed by the front section of your deltoid muscles. Ensure your elbows are pointing forward

-‐ Let the bar roll from your palms to fingers, as it’s the best way to hold the bar in the right position

-‐ Hold the barbell and stand in the position you would for a barbell squat, with feet shoulder width apart, toes point forward and eyes straight ahead

Execution: -‐ Squat down until your upper thighs are parallel to the floor -‐ Keep your chest up and your torso tight and upright. (Forward lean will

throw off your balance) -‐ Ensure your elbows stay up, think about sending your elbows to the

ceiling to keep good position -‐ Push back up to the starting position

Common Mistakes: -‐ Avoid letting your elbows drop down. Keep high throughout movement -‐ Descend slowly into the squat (2 count tempo). Rapid descent puts

massive amounts of pressure on your knees -‐ Keep your shoulders down and back straight to avoid stressing your low

back



Goblet Squat Movement Prep:

-‐ Get a dumbbell or weight plate and hold it at chest height, with your hands just underneath your chin

-‐ Stand with your feet shoulder width apart Execution:

-‐ Push your hips back and squat like described above -‐ Remember to keep your torso upright; do not let your back round -‐ Keep your knees tracking over your toes, instead of collapsing inward

Common mistakes: -‐ Remember to keep your chest up and push your hips back -‐ Do not round your back



Half Kneeling Reverse DB Wood Chop Movement Prep:

-‐ Kneel on your right knee, with your left leg bent at 90 degrees. -‐ Hold the dumbbell with both hands, just to the right of your hip. Brace your

core and think to suck your hip into the joint socket. Execution:

-‐ Pull your arms across your torso in a diagonal line, turning your shoulders so the dumbbell ends up above your left shoulder

-‐ Move your body as a unit and keep your shoulders and head aligned throughout

-‐ Reverse the sequence back to starting position slowly, controlling the movement

-‐ Switch sides and repeat Common Mistakes:

-‐ Avoid arching your lower back or twisting your body out of alignment -‐ Lock your shoulders down and back, and initiate the movement through

your hips



Half Kneeling Cable Wood Chop Movement Prep:

-‐ Affix a rope handle to the high cable pulley. Pull the rope through the metal attachment as far as possible, so you have about 20 inches to grasp

-‐ Hold the rope with overhand grip, above your right shoulder. -‐ Kneel sideways to the pulley on your left knee, with your right leg bent at

90 degrees. You weight rests on your outside knee and inside foot. -‐ Straighten your torso and make yourself as tall as possible. Brace your

core and think to suck your hip into the joint socket Execution:

-‐ Pull the rope down and across your torso in a diagonal line, so your hands ends in front of your outside hip

-‐ Follow your left hand with your eyes and move your body as a unit -‐ Keep your shoulders and head aligned throughout -‐ Reverse the sequence back to starting position and repeat -‐ Switch sides and repeat

Common Mistakes: -‐ Avoid arching your lower back or twisting your body out of alignment -‐ Lock your shoulders down and back, and initiate the movement through

your hip

Hanging Knee Raises Movement Prep:

-‐ Hold the chin-up bar tight with a shoulder width, overhand grip. -‐ Form a straight line with your body from head to knees

Execution: -‐ Brace your abs. Slowly bring your knees to your chest by contracting your

abdominals and rolling your hips backwards -‐ Lower your knees as slowly as possible, until your legs are straight.

Common Mistakes: -‐ Swaying too much means your core is not active. Keep it locked tight. -‐ Focus on descending as slowly as possible -‐ Keep your shoulder blades retraced throughout the movement



-‐ If you feel back pain, stop. You’re doing it incorrectly

High Knees Movement Prep:

-‐ Stand with feet shoulder together, with your arms by your sides Execution:

-‐ Drive your right knee toward your chest and quickly place it back on the ground.

-‐ Follow immediately by driving your left knee toward your chest. -‐ Continue to alternate knees as quickly as you can for the required time

period. Common Mistakes:

-‐ Land softly and stay light on your toes -‐ Avoid leaning forward excessively or rounding your lower back -‐ Relax your shoulders.



High Pull Movement Prep:

-‐ Stand upright with a slight bend at your hips and your knees -‐ Hold the bar at just below your knees, keeping your chest up and core

engaged Execution:

-‐ Explode upward as if you were going to jump, creating enough momentum to pull the bar up to your chest. Imagine you are throwing the bar upwards

-‐ Keep your elbows bent outwardly Common Mistakes:

-‐ Don’t try to do all the work with your arms -‐ Use power from your legs and hips to lift the weight -‐ Avoid overarching your lower back



Hip Flexor Stretch Execution:

-‐ From a kneeling position, bring the right foot forward making sure that the right knee is directly over the right ankle and the right hip is bent to about 90 degrees.

-‐ Engage your abdominal/core muscles) to brace your spine. Keep your pelvis stable. Lean forward into your right hip while keeping your left knee pressed into the ground.

-‐ To increase the stretch to the left hip flexors, squeeze and contract the glute muscles of your left hip.

Common Mistakes: -‐ Do not allow your pelvis to tip forward or your back to arch.

Horizontal Core Rotations Movement Prep:

-‐ Affix a D-shaped handle to the cable pulley at shoulder height. -‐ Stand sideways to the machine with your feet shoulder width apart, and

knees slightly bent. Interlock your hands. -‐ Straighten your torso and make yourself as tall as possible. Brace your

core Execution:

-‐ Pull your arms across your torso in a straight line, until the hand closest to the machine is past your shoulders.

-‐ Reverse the sequence back to starting position and repeat -‐ Switch sides

Common Mistakes: -‐ Avoid arching your lower back or twisting your body out of alignment -‐ Lock your shoulders down and back, and keep your torso up -‐ Initiate the movement through your hip



I-T-Y complex Movement Prep:

-‐ Start by standing with feet shoulder width apart, hinging forward at your hips slightly. Brace your abdominals.

Execution: -‐ Place your hands in neutral grip. Keeping your arms straight, raise your

arms overhead to form the letter I. Finish reps and go straight to the T. -‐ Place your hands in neutral grip. Keeping your arms straight, raise your

arms out to the side until your arms and torso form the letter T. Finish reps and go straight to the Y.

-‐ Place your hands in underhand grip (thumbs out, pinkies face each other). Keeping your arms straight, raise your arms up until your arms and torso form the letter Y.

Common Mistakes: -‐ Lock your shoulder blades down and back -‐ Keep your core muscles engaged throughout -‐ Don’t let your back round or overarch



Inchworms Movement Prep:

-‐ Stand with your feet shoulder-width apart Execution:

-‐ Hinge forward at your hips and touch the floor with your palms -‐ Walk your hands forward until you are supporting all your weight on your

hands and toes, in a plank position -‐ Your body should make a straight line and your hands should line up with

your shoulders. Hold for 2 seconds -‐ Slowly walk your feet towards your hands until you feel a stretch in your

hamstrings -‐ Walk your feet back to starting position and repeat.

Common Mistakes: -‐ Engage your core throughout and move your feet slowly so you use your

abdominals -‐ Keep your shoulder blades locked down and back



Inverted Row Movement Prep:

-‐ Hold the TRX or bars and grip it neutral and overhand, with your hands shoulder width apart.

-‐ You must set your body in a plank position, straight line from neck to ankles with only your heels on the floor.

Execution: -‐ Extend your arms straight, shoulder blades retracted. -‐ Squeeze your shoulder blades together, pull your chest to the bar, return

to the starting position and repeat. Common Mistakes:

-‐ Keep your body in a straight line throughout the movement. -‐ Don’t let your back arch, or hips drop -‐ As you extend your arms, don’t let your shoulders round.



Jack Knife (SB/TRX) Movement Prep:

-‐ Get down on the floor in push-up position, with your toes in the TRX -‐ Arms underneath your shoulders, perpendicular to the floor, feet together


-‐ Pull your knees towards your chest, allowing your torso to drift diagonally so your hips rise towards the ceiling and head tilts to the floor

-‐ Keep your arms straight and neck in line with torso -‐ Return your feet to the starting position, so your body is aligned from

ankles to neck. Common Mistakes:

-‐ Avoid arching your lower back or dropping your hips -‐ Lock your shoulders down and back, and initiate the movement through

your abdominals

Jump rope If you don’t have a jump rope – just pretend!! Movement Prep:


-‐ Jump rope! Stay on your toes. -‐ Vary your jumps; two feet, one foot at a time, high knees

Common Mistakes: -‐ Landing with heavy feet -‐ Keep your knees soft and shoulders down



Jump Squats Movement Prep: Stand in a squat position, hands together in front of you Execution:

-‐ Push the ground away from you, exploding up and jumping high -‐ Always land with soft knees in a squat position and repeat

Common Mistakes: -‐ Make sure you bend your knees when squatting down, not from your torso -‐ Maintain the natural arch of your back -‐ Keep your knees soft and land lightly

Jumping Jacks Movement Prep:

-‐ Stand with feet shoulder together, with your arms by your sides. Execution:

-‐ Jump and land with your feet wide while you swing your arms up to form an X with your body.

-‐ Jump back to starting position as you drop your arms back to your sides. -‐ Repeat for the required time period. -‐ This is an awesome old-school exercise that gets your heart pumping.

Common Mistakes: -‐ Keep your knees slightly bent and land softly. No pounding elephant feet. -‐ Avoid leaning forward excessively or rounding your lower back.



KB Swings Movement Prep:

-‐ Stand with feet in a wide stance squat, holding KB with both hands -‐ Let the weight hang down between your legs

Execution: -‐ Use your legs and hips – not your arms and back – to get momentum

going to swing the weight -‐ Keep your body weight back on your heels. Take the weight back between

your legs by hinging from your hips and sitting back to switch on your glutes

-‐ As you come up, think about popping your hips forward and squeezing your glutes to swing the weight up

-‐ Swing the weight to chest height Common Mistakes:

-‐ Try to avoid bending your knees too much. It’s NOT a squat movement. This will increase the stress on your lower back

-‐ Keep your core engaged throughout -‐ Use power from your hips, not your arms



Lateral Hops Movement Prep:

-‐ Stand on your right leg Execution:

-‐ Push off your right leg to jump to your left and land on the left leg -‐ Keep your knees slightly bent at all times, pushing your hips back -‐ Jump back and forth as far as you can while maintaining good form -‐ This movement is similar to inline skating

Common Mistakes: -‐ Keep your chest up -‐ Never lock out your knees. Ever. Always keep them slightly bent



Lateral Lunges Movement Prep:

-‐ Stand with your feet together and engage your core muscles Execution:

-‐ Step out to your right, bending that leg and pushing your hips back while keeping most of your weight on your right leg

-‐ Push off that leg, with weight going through the arch of your foot and return to the starting position

-‐ Repeat on the other leg Common Mistakes

-‐ Keep your knee inline with your toes -‐ Avoid arching your lower back -‐ Work a range depending on your mobility



Low Box Jumps Movement Prep:

-‐ Stand with a bench or step in front of you. About 12 inches is a good start Execution:

-‐ Jump with both feet onto the bench, landing with soft knees -‐ Step back down and repeat

Common Mistakes: -‐ Keep your knees slightly bent throughout. Do not lock them out. Ever. -‐ You should make a light, quiet landing. Avoid landing with elephant feet



Lunge Jumps Movement Prep:

-‐ Stand in a split stance lunge position with your hands beside you Execution:

-‐ Instead of alternating legs by stepping back and forward, you’ll jump up for a lunge and switch legs in midair and descend into the next lunge upon landing

-‐ Go for a smooth continuous transition and series of jumps -‐ Do them in the same spot, try not to move forward

Common Mistakes: -‐ Excessive forward lean -‐ Arching your lower back -‐ Always keep a slight bend in your knees

Lying Ab 8’s Movement Prep:

-‐ Start lying on your back with your arms and legs straight up at a 90 degree angle. Engage your core muscles, as you do in a plank.

Execution: -‐ Keeping your feet together, lower your legs towards the floor and make a

circle. The circles should get larger each time. -‐ Work within your range, and make sure your back stays flat. -‐ Reverse the movement and go the other direction. Common Mistakes: -‐ Don’t let your back round. Work hard to control the movement -‐ Lock your shoulders down and back, head up and eyes forward.



Lying Leg Raise Movement Prep:

-‐ Start lying on your back with your legs straight up at a 90 degree angle. Put your hands underneath your butt. Engage your core muscles, as you do in a plank.

Execution: -‐ Keep your feet together and lower your heels towards the floor. Make sure

your back stays flat. -‐ If your range of motion is limited, bend your knees. -‐ Reverse the movement and go back to the starting position. -‐ Repeat for prescribed repetitions.

Common Mistakes: -‐ Don’t let your back round. Move slowly and work hard to control the

movement -‐ Lock your shoulders down and back, head up and eyes to ceiling.



Lying Leg Raise w Hip Lift Movement Prep:


Execution: -‐ Keep your feet together and lower your heels towards the floor. Make sure

your back stays flat. -‐ As you get to starting position, raise your hips off the floor and point your

toes towards the ceiling. Hold for one second and reverse the movement. -‐ If your range of motion is limited, bend your knees. -‐ Reverse the movement and repeat for prescribed repetitions.

Common Mistakes: -‐ Don’t let your back round as you lower your legs. Move slowly and work

hard to control the movement -‐ Do not let your toes come go past your head -‐ Lock your shoulders down and back, head up and eyes to ceiling.



Mountain Climbers Movement Prep:

-‐ Start in a push-up position, with hands directly under your shoulders -‐ Form a straight line with your body from head to heels -‐ Engage your core muscles and squeeze your glutes

Execution: -‐ Keeping your core tight, pick your right foot up off the floor driving your

right knee towards your right shoulder -‐ Return to starting position and repeat with the opposite side -‐ Continue alternating for required number of repetitions

Common Mistakes: -‐ Avoid letting your hips twist or sag during the movement -‐ Keep your shoulders blades down and back



One legged side plank Movement Prep:

-‐ Start lying on your left side, and your right leg on top of your left -‐ Position yourself so your weight rests on your left forearm and the edge of

your left foot. Your left elbow should be directly under your shoulder, with upper arm perpendicular to the floor

Execution: -‐ Lift your hips until your body is in a straight line from neck to ankles -‐ Put your right arm up in air and hold this position -‐ Lift your top leg (right) so your legs form a V-shape. -‐ Repeat for the prescribed number of repetitions

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch -‐ Keep your elbows beneath your shoulder at all times -‐ Try not to let your torso rotate



One Legged Plank on SB/TRX Movement Prep:

-‐ Start in plank position with your feet on the stability ball. -‐ Position yourself so your weight rests on you forearms and toes. -‐ Your elbows should be directly under your shoulder, with upper arm

perpendicular to the floor -‐ If you’re new to this exercise, make it easier by putting ball under your

shins Execution:

-‐ Lift your hips until your body is in a straight line from neck to ankles -‐ Take your right leg off the ball and hold it. -‐ Squeeze your glutes, quads tightly and tuck your pelvis -‐ Hold this position for the specified time period

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch -‐ Keep your elbows beneath your shoulder at all times -‐ Squeeze your shoulder blades together -‐ Try not to let your torso rotate



Overhead Squat Movement Prep:

-‐ Stand with feet shoulder width apart, with your arms above your head in a -‐ Keep your core muscles engaged

Execution: -‐ Pushing your hips back, lower yourself until your thighs are parallel to the

floor. -‐ Concentrate your weight in your heels, keep your back straight and your

arms above your head. -‐ Drive up from the squat by extending your hips and knees simultaneously -‐ Lead up with your chest.

Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Focus on sitting back in the squat with your chest up -‐ Avoid leaning forward excessively or rounding your lower back



Over/Under Abs Movement Prep:


Execution: -‐ Extend your legs fully with a slight bend in your knees. -‐ Lift your heels about 6 inches off the floor. -‐ Make small, scissor-like motions with your legs. The key is to focus on

having your midsection do the work and to keep your abs constantly contracted throughout the exercise.

Common Mistakes: -‐ Don’t let your back round. Move slowly and work hard to control the

movement -‐ Lock your shoulders down and back, head up and eyes to ceiling.

Plank Jacks Movement Prep:

-‐ Get down on the floor in push-up position -‐ Arms underneath your shoulders, perpendicular to the floor, feet together


-‐ Simultaneously kick both feet out to the side -‐ Keep your body aligned during the entire movement, abdominals braced -‐ Keep alternating arms while keep your pelvis tucked and core stabilized -‐ Repeat for the prescribed number of repetitions

Common Mistakes: -‐ Try not to let your hips drop or back arch, twist or stick your butt in the air -‐ Avoid head dropping towards the floor



Plank w Toes on Bench Movement Prep:

-‐ Start in plank position with your feet on the bench. -‐ Position yourself so your weight rests on you forearms and toes. -‐ Your elbows should be directly under your shoulder, with upper arm

perpendicular to the floor Execution:

-‐ Lift your hips until your body is in a straight line from neck to ankles -‐ Squeeze your glutes, quads tightly and tuck your pelvis -‐ Hold this position for the specified time period




Plank w Leg Raise Movement Prep:

-‐ Get down on the floor in plank position -‐ Arms underneath your shoulders, perpendicular to the floor, feet together


-‐ Raise your right heel towards the ceiling -‐ Keep your body aligned during the entire movement, abdominals braced -‐ Keep alternating legs while keep your pelvis tucked and core stabilized -‐ Repeat for the prescribed number of repetitions


Plank w Bench Step off Movement Prep:

-‐ Get down on the floor in push-up position, with toes on bench -‐ Arms underneath your shoulders, perpendicular to the floor, feet together


-‐ Lower your right leg down to touch the floor and return to starting position -‐ Switch sides and alternate -‐ Keep your body aligned during the entire movement, abdominals braced -‐ Keep alternating arms while keep your pelvis tucked and core stabilized -‐ Repeat for the prescribed number of repetitions




Plank with Toes on SB Movement Prep:

-‐ Start in plank position with your feet on the stability ball. -‐ Position yourself so your weight rests on you forearms and toes. -‐ Your elbows should be directly under your shoulder, with upper arm

perpendicular to the floor -‐ If you’re new to this exercise, make it easier by putting ball under your

shins Execution:





Plank Slide Aways -‐ Put your hands on Gliding discs or Valslides. Extend your right arm

forward as far as possible while holding the plank. -‐ Repeat on the left side. That’s one rep -‐ Walk your hands back to starting position and repeat

Common Mistakes: -‐ Engage your core throughout so your hips do not drop -‐ Keep your shoulder blades locked down and back

Plank + Pulldown Movement Prep:

-‐ Attach a D-shaped handle to the low cable pulley -‐ Get down on the floor in plank position facing the machine -‐ Grab the handle with your non-dominant hand, using overhand grip (palm

facing down). Make sure you have tension in the cable with your arm fully extended and adjust your distance accordingly

Execution: -‐ Pull the handle until it’s just below your shoulder. -‐ Keep the rest of your body aligned in plank position during the entire

movement. Brace your abdominals -‐ Repeat for the prescribed number of repetitions and switch sides

Common Mistakes: -‐ Do not let your hips drop, twist or stick your butt in the air -‐ Avoid head dropping towards the floor



Plank with Toes on TRX Movement Prep:

-‐ Start with your knees on the floor, with your feet in the TRX. -‐ Position yourself so your weight rests on you forearms and shoe laces. -‐ Your elbows should be directly under your shoulder, with upper arm



Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch -‐ Keep your elbows beneath your shoulder at all times -‐ Squeeze your shoulder blades together



Prisoner Squats Movement Prep:

-‐ Stand with feet shoulder width apart, with your hands interlocked behind your head.

-‐ Keep your eyes straight ahead and your core muscles engaged. Execution:

-‐ Pushing your hips back, lower yourself until your thighs are parallel to the floor.

-‐ Concentrate your weight in heels, maintaining the natural curve of back. -‐ Drive up from the squat by extending your hips and knees simultaneously. -‐ Lead up with your chest.

Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Focus on sitting back in the squat with your chest up. -‐ Avoid leaning forward excessively or rounding your lower back, as this will

cause a strain.



Push Ups Movement Prep:

-‐ Get down on the floor in push-up position -‐ Arms straight down from your shoulders, perpendicular to the floor, feet

together and body in a straight line from ears to ankles Execution:

-‐ Bend your elbows and lower yourself to within one inch of the floor or until your upper arms are even with your shoulder blades

-‐ Keep your body in a straight line during the entire movement, abdominals tight

-‐ Push yourself back up and repeat Common Mistakes:

-‐ Try not to let your hips drop or stick your butt in the air -‐ Keep your elbows in -‐ Avoid head dropping towards the floor



Push Up to Renegade Row Movement Prep:

-‐ Start in push up position with dumbbells on the floor, grasping the handles -‐ Engage your core muscles, as you do in a plank

Execution: -‐ Lower your body so your chest is one inch from the floor -‐ Pause for 2 seconds -‐ Push yourself back up, ensuring your body stays straight from head to

heels -‐ Once you’re in starting position, row the dumbbell in your right hand to the

side of your chest, keeping your elbow close to your ribs -‐ Pause for 2 seconds and lower the dumbbell -‐ Repeat on the left arm




Rotating Planks Movement Prep:

-‐ Get into push-up position with your hands underneath your shoulders Execution:

-‐ Twist to the right, taking your right arm off the floor and finishing straight above your left arm

-‐ Your body will form a T -‐ Twist back and straight into plank position. Next twist away to the left so

your left arm ends up over the right -‐ Repeat for the desired number of repetitions

Common Mistakes: -‐ Avoid your hips dropping or back arching -‐ Keep you head inline with your body

Run in Place Movement Prep:


-‐ Run in place driving your knees up as high as possible. -‐ Your other arm will naturally swing forward. Keep a bend in the elbow. -‐ Run in place at 85% of your fastest pace.

Common Mistakes: -‐ Make sure your knee tracks in line with your toe. -‐ Engage core throughout movement. -‐ Maintain the natural arch in your lower back.



Scissor Kicks Movement Prep:


Execution: -‐ Lower your right leg to one inch from the floor, or until you feel your back

coming off the ground. -‐ Reverse the movement and go back to the starting position. Immediately

switch legs. -‐ If you start to feel it in your back, stop. Bend your knees. -‐ Repeat for prescribed repetitions.

Common Mistakes: -‐ Don’t let your back come up off the floor. Move slowly and work hard to

control the movement -‐ Flex your foot throughout the movement -‐ Lock your shoulders down and back, head up and eyes to ceiling.



Shuttle Sprints Movement Prep:

-‐ Set up 2 cones, dumbbells, or whatever you have available for markers, about 10 meters apart

Execution: -‐ Start at marker one and sprint to marker two -‐ Bend down and touch the ground -‐ Out and back is considered one rep -‐ Repeat for the desired number of reps

Common Mistakes: -‐ Make sure you bend your knees when squatting down to touch the

ground, not from your back

Side Plank Movement Prep:



Execution: -‐ Lift your hips until your body is in a straight line from neck to ankles -‐ Put your right arm up in air and hold this position for prescribed time




Side Plank & Row Movement Prep:



Execution: -‐ Lift your hips until your body is in a straight line from neck to ankles -‐ With your right arm, hold a cable/band and perform a row -‐ Repeat for the prescribed number of repetitions -‐ Switch side

Common Mistakes: -‐ Keep your elbows beneath your shoulder at all times -‐ Try not to let your torso rotate -‐



Side Plank Super Star Movement Prep:



Execution: -‐ Lift your hips until your body is in a straight line from neck to ankles -‐ Put your right arm up in air and hold this position -‐ Lift your top leg (right) so your legs form a V-shape. -‐ Repeat for the prescribed number of repetitions




Side Plank w Hip Dips Movement Prep:

-‐ Start lying on your right side, and your left leg on top of your right -‐ Position yourself so your weight rests on your left forearm and the edge of


Execution: -‐ Lift your hips until your body is in a straight line from neck to ankles -‐ Put your right arm up in air and hold this position -‐ Drop your hips towards the floor until they are one inch off the floor -‐ Repeat for the prescribed number of repetitions


Side Plank w Knee Raise Movement Prep:



Execution: -‐ Lift your hips until your body is in a straight line from neck to ankles -‐ Put your right arm up in air and hold this position -‐ Lift your top leg (right) and bring your knee to chest -‐ Repeat for the prescribed number of repetitions




Single Arm Squat to Row Movement Prep:

-‐ Set a cable weight stack or loop the band through a sturdy object at chest height.

-‐ Stand with your feet shoulder width apart, grab ONE handle with your right arm back away from the object until there's no slack in the cable/band.

-‐ Left hand rests on your hip. Execution:

-‐ Hold the handles with your arms extended in front of you as you sit back into a squat position

-‐ As you stand up, pull your elbow back and squeeze your shoulder blades together

-‐ Return to the starting position -‐ Repeat for prescribed repetitions and switch sides.




Single Leg Walk Outs Movement Prep:

-‐ Stand with your all your weight through the heel of you left foot, right knee forward and flex your hip to 90 degrees

Execution: -‐ Hinge forward at your hips and touch the floor with your palms -‐ Walk your hands forward until you are supporting all your weight on your


your shoulders. Hold for 2 seconds -‐ Drive your right knee towards your left elbow -‐ Walk your hands back to start position and repeat

Common Mistakes: -‐ Engage your core throughout so your hips do not drop -‐ Keep your shoulder blades locked down and back -‐ Try not to let your knees cross your toe



Single Leg Glute Bridge Movement Prep:

-‐ Start by lying on your back, knees bent and arms by your side Execution:

-‐ Raise your right leg up in the air. Keep your core muscles engaged -‐ Drive your weight through the heel of your left foot and left glute and lift

your hips up toward the ceiling. Hold for 3s before lowering -‐ Repeat for the prescribed number of repetitions and switch legs

Common Mistakes: -‐ Do not let your shoulders come up off the floor -‐ Focus on squeezing your butt. You should not feel it in your back -‐ Raise your toes off the floor. Dig your heel into the ground.



Single Leg Romanian Deadlift (RDL) Movement Prep:

-‐ Hold a pair of dumbbells by your side and stand with feet hip-width apart Execution:

-‐ Hinge at your hip and bend your torso towards the floor as you extend one leg behind you. Keep your neck packed in neutral position.

-‐ Lower the weights until they are just past the knee of your working leg -‐ Your arms should be hanging straight down from your shoulders -‐ Your neck, torso and extended leg should form a straight line -‐ If you have great range of motion and balance, that straight line will be

parallel to the floor -‐ The key to perfect form is to keep your body in a straight line -‐ Return to the starting position, and keep all your weight on the working leg -‐ Try to "pull" yourself back through the heel and squeeze your glutes

without tipping over. Be cool lovely people. Common Mistakes:

-‐ Avoid rotating your body, rounding your back or shoulders -‐ Focus on squeezing your shoulder blades together -‐ Keep your non-working leg straight



Single leg RDL to Curtsy Squat Movement Prep:

-‐ Stand with your feet hip-width apart Execution:


-‐ Squeeze your shoulder blades together and extend your arms into a T formation

-‐ Your neck, torso and extended leg should form a straight line -‐ If you have great range of motion and balance, that straight line will be

parallel to the floor -‐ The key to perfect form is to keep your body in a straight line -‐ Try to "pull" yourself back through the heel and squeeze your glutes

without tipping over. Be cool lovely people. -‐ Still keeping your right foot off the floor, perform a curtsy squat -‐ Return to starting position and repeat for prescribed number of repetitions -‐ Remember to switch legs

Common Mistakes: -‐ Engage your core throughout the movement -‐ Avoid rotating your body, rounding your back or shoulders -‐ Keep your shoulder blades locked down and back -‐ Try to keep all your weight on the working leg -‐ Maintain your balance, avoid putting your foot down unless required



Single leg RDL with Row Movement Prep:

-‐ Hold a pair of dumbbells by your side and stand with feet hip-width apart Execution:


-‐ Lower the weights until they are just past the knee of your working leg -‐ Your arms should be hanging straight down from your shoulders -‐ Your neck, torso and extended leg should form a straight line -‐ If you have great range of motion and balance, that straight line will be

parallel to the floor -‐ The key to perfect form is to keep your body in a straight line -‐ Pull the weights straight up to the sides of your torso, keeping your elbows

in and shoulders square to the floor -‐ Lower the weights and return to starting position, keep all your weight on

the working leg -‐ Try to "pull" yourself back through the heel and squeeze your glutes

without tipping over. Be cool lovely people. Switch legs Common Mistakes:

-‐ Avoid rotating your body, rounding your back or shoulders -‐ Focus on squeezing your shoulder blades together -‐ Keep your non-working leg straight



Single Leg Squat Movement Prep:

-‐ Stand on your left foot with arms raised to shoulder height in front of you Execution:

-‐ Lower yourself in a single leg squat position until your left thigh is parallel to the floor

-‐ Make sure you keep yourself upright and core muscles engaged -‐ Drive through the heel of your left foot and return to standing -‐ Repeat for prescribed number of repetitions before switching legs

Common Mistakes: -‐ Engage your core throughout so your hips do not drop -‐ Keep your shoulder blades locked down and back -‐ Try to keep all your weight on the working leg



Spiderman Plank Movement Prep:


Execution: -‐ Kick your right leg out to side, try to touch your knee to your right elbow -‐ Reverse the movement and push your body back to the starting position -‐ Repeat, except on the next repetition, try to touch your left leg to your left

elbow -‐ Alternate back and forth for prescribed repetitions

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch -‐ Keep your elbows tucked in throughout the movement -‐ Try not to let your torso rotate



Spiderman Push Ups Movement Prep:


Execution: -‐ As you lower your body to the floor, kick your right leg out to the side and

try to touch your knee to your right elbow -‐ Reverse the movement and push your body back to the starting position -‐ Repeat the Spiderman push up on the left, try to touch your left leg to your

left elbow -‐ Alternate back and forth for prescribed repetitions

Common Mistakes: -‐ Don’t let your back round or overarch -‐ Keep your elbows tucked in throughout the movement -‐ Try not to let your torso rotate



Sprinting Walk Outs – sprinter start with single leg cross body mountain climber Movement Prep:

-‐ Stand with your feet hip width apart and take a long step back on your right leg and put both hands on the floor – this is your sprinter starting position.

-‐ Your right knee nearly touches the ground and your left thigh is parallel to the floor.

Execution: -‐ Pushing all your weight through the heel of you left foot, drive your right

knee forward and flex your hip to 90 degrees. -‐ Hinge forward at your hips and touch the floor with your palms -‐ Walk your hands forward until you are supporting all your weight on your


your shoulders. Hold for 2 seconds -‐ Drive your right knee towards your left elbow -‐ Walk your hands back to start position and repeat

Common Mistakes: -‐ Engage your core throughout so your hips do not drop -‐ Keep your shoulder blades locked down and back -‐ Try not to let your knees cross your toe



Sprinter Starts The Movement:

-‐ Stand with your feet hip width apart and take a long step back on your right leg and put both hands on the floor – this is your sprinter starting position.

Execution: -‐ Your right knee nearly touches the ground and your left thigh is parallel to

the floor. -‐ Try not to let your left knee cross your toe. -‐ Pushing all your weight through the heel of you left foot, drive your right

knee forward and flex your hip to 90 degrees. -‐ Return to starting position and repeat for the prescribed time period. -‐ Switch legs

Common Mistakes: -‐ Make sure your knee tracks in line with your toe. -‐ Engage core throughout movement. -‐ Maintain the natural arch in your lower back.



Squat Thrusts Movement Prep:

-‐ Stand shoulder width apart, with your arms down by your side Execution:

-‐ Bend down, putting your hands on the ground -‐ Kick your legs back so they are extended in push up position -‐ Jump back so your feet are at your hands again and jump up -‐ Jump straight into a jumping jack -‐ Repeat for prescribed repetitions




Squat to T-Squeeze Movement Prep:

-‐ Stand with feet shoulder width apart, with your arms extended in a T position


-‐ Pushing your hips back, lower yourself until your thighs are parallel to the floor, keeping your arms in a T position the entire time.

-‐ Concentrate your weight in your heels; keep your back. -‐ Drive up from the squat by extending your hips and knees simultaneously -‐ Lead up with your chest.




Squat to Row Movement Prep:

-‐ Set a cable weight stack or loop the band through a sturdy object at chest height.

-‐ Stand with your feet shoulder width apart, grab a handle with each hand and back away from the object until there's no slack in the cable/band.

Execution: -‐ Hold the handles with your arms extended in front of you as you sit back

into a squat position -‐ As you stand up, pull your elbows back and squeeze your shoulder blades

together -‐ Return to the starting position and repeat for prescribed repetitions




Squat Thrust to Deadlift (image shows Barbell) Movement Prep:

-‐ Stand with your feet together, holding the weight with overhand grip shoulder width apart

Execution: -‐ Bend down and put the weight on the floor -‐ Put your weight on the barbell/dumbbells and kick your legs back so they

are extended in a push up position -‐ Jump back forward so your feet are at your hands with the bar is touching

your shins -‐ Keeping your chest up, perform a deadlift as described above -‐ Repeat for prescribed repetitions




Superman Plank Movement Prep:

-‐ Get down on the floor in plank position -‐ Arms underneath your shoulders, perpendicular to the floor, feet together


-‐ Extend your right arm out in a straight line -‐ Keep your body aligned during the entire movement, abdominals braced -‐ Keep alternating arms while keep your pelvis tucked and core stabilized -‐ Repeat for the prescribed number of repetitions


SB Rollout Movement Prep:

-‐ Start in plank position with your forearms on the stability ball. -‐ Position yourself so your weight rests on you forearms and toes. -‐ Your elbows should be directly under your shoulder, with upper arm


-‐ Lift your hips until your body is in a straight line from neck to ankles -‐ Squeeze your glutes, quads tightly and tuck your pelvis -‐ Repeat for the prescribed number of repetitions




SB Stir the Pot Movement Prep:







Stability Ball Plank Movement Prep:







Stability Ball Mountain Climbers Movement Prep:

-‐ Start in plank position with your forearms on the stability ball. -‐ Position yourself so your weight rests on your forearms and toes. -‐ Your elbows should be directly under your shoulder, with upper arm


-‐ Raise your left leg off the floor and bring your knee toward your right elbow

-‐ Lower it, and repeat with your right knee to left elbow. -‐ Continue alternating until you do all reps with both legs

Common Mistakes: -‐ Do not let your hips sway or twist -‐ Keep your elbows beneath your shoulder at all times -‐ Don’t let your back round or overarch -‐ Squeeze your shoulder blades together



Stability Ball Leg Curl (image shows TRX) Movement Prep:

-‐ Start by lying on your back, knees bent and arms by your side -‐ Place your feet up on the stability ball

Execution: -‐ Raise your hips up off of the ground, keeping your weight on the shoulder

blades and your feet. -‐ Flex the knees, pulling the ball as close to you as you can, contracting the

hamstrings. Bring your heels towards your butt. -‐ Repeat for the prescribed number of repetitions and switch legs

Common Mistakes: -‐ Do not let your shoulders come up off the floor -‐ Focus on squeezing your butt. You should not feel it in your back -‐ Raise your toes off the floor. Dig your heel into the ground.



T Push Ups Movement Prep:

-‐ Get into push-up position with your hands underneath your shoulders Execution:

-‐ Lower your chest toward to the floor, and as you push back up twist to the right, taking your right arm off the floor and finishing straight above your left arm

-‐ Your body will form a T -‐ Twist back and straight into the next push-up. As you push back up, twist

away to the left so your left arm ends up over the right -‐ Make sure you even out both sides

Common Mistakes: -‐ Avoid your hips dropping or back arching -‐ Keep you head inline with your body



Total Body Extensions Movement Prep:

-‐ Stand with feet shoulder width apart as if you were going to do a squat -‐ Keep your eyes straight ahead and your core muscles engaged

Execution: -‐ Concentrate your weight in your heels, keep your back straight -‐ Pushing your hips back, lower yourself quickly into a quarter squat and

swing your arms behind you by your sides. -‐ Explode up from the squat by extending your hips and knees.

Simultaneously and go up onto your toes, raising your arms overhead. -‐ Control the descent back and in one movement return to the dip before

exploding back up again. -‐ This is the perfect non-impact replacement for jumping.

Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Avoid leaning forward excessively or rounding your lower back, as this will

cause a strain



TRX Body Saw Movement Prep:

-‐ Get down on the floor in push-up position, with your toes in the TRX -‐ Hands underneath your shoulders, perpendicular to the floor, feet together


-‐ Holding this position, squeeze your glutes and take your body back as far as possible

-‐ Now reverse this direction, and go forward in a sawing motion -‐ Keep your arms straight and neck in line with torso -‐ Repeat for prescribed reps

Common Mistakes: -‐ Avoid arching your lower back or dropping your hips -‐ Lock your shoulders down and back, and initiate the movement through

your abdominals



TRX Rollout Movement Prep:

-‐ Start by kneeling, with your knees and feet together on the floor. Make sure your back is completely straight.

-‐ Hold the TRX, with your hands next to your hips. Execution:

-‐ Lean forward and extend your arms slowly. Keep your elbows locked, muscles tight and locked in plank

-‐ Squeeze your glutes, quads tightly and tuck your pelvis -‐ Fall forward until you feel a strain in your abs, and then use your

abdominals to pull yourself back to starting position. -‐ Don’t arch your back, and keep all your muscles tensed to control the

movement -‐ Repeat for the prescribed number of repetitions

Common Mistakes: -‐ If you have any back problems, DO NOT TRY THIS EXERCISE. -‐ Do NOT ARCH your back at all. You will hurt yourself. -‐ Start with a short range or motion if you’re new to this.



TRX Side Plank Movement Prep:



Execution: -‐ Lift your hips until your body is in a straight line from neck to ankles -‐ Put your right arm up in air and hold this position for prescribed time


TRX/SB Pike Movement Prep:



-‐ Pull your toes towards your chest, bending at your hips so they rise towards the ceiling and head tilts to the floor

-‐ Keep your arms straight and neck in line with torso -‐ Return your feet to the starting position, so your body is aligned from

ankles to neck. Common Mistakes:

-‐ Avoid arching your lower back or dropping your hips -‐ Lock your shoulders down and back, and initiate the movement through

your abdominals



TRX Rotating Swing Movement Prep:



-‐ Pull your knees towards you’re right elbow, allowing your torso to drift diagonally so your hips rise towards the ceiling and head tilts to the floor

-‐ Return your feet to the starting position, so your body is aligned from ankles to neck.

Common Mistakes: -‐ Control the movement, and resist the momentum of the movement -‐ Avoid arching your lower back or dropping your hips -‐ Lock your shoulders down and back, and initiate the movement through

your abdominals and obliques

TRX Stars Movement Prep:

-‐ Get down on the floor in push-up position, with your toes in the TRX -‐ Hands underneath your shoulders, perpendicular to the floor, feet together


-‐ Holding this position, squeeze your glutes and separate your legs as far as possible.

-‐ Keep your arms straight and neck in line with torso -‐ Return your feet to the starting position and repeat for prescribed reps

Common Mistakes: -‐ Avoid arching your lower back or dropping your hips -‐ Lock your shoulders down and back, and initiate the movement through

your abdominals



Walk Outs Movement Prep:




your shoulders. Hold for 2 seconds -‐ Walk your hands back to starting position and repeat




Walk out to T Rotations Movement Prep:




your shoulders. Hold for 2 seconds -‐ From this position twist to the right, taking your right arm off the floor and

finishing straight above your left arm -‐ Your body will form a T -‐ Repeat on the left side -‐ Walk your hands back to starting position and repeat for prescribed reps.




Walk out to Slide Away Movement Prep:



hands and toes, in a plank position -‐ Put your hands on Gliding discs or Valslides. Extend your right arm

forward as far as possible while holding the plank. -‐ Repeat on the left side. That’s one rep -‐ Walk your hands back to starting position and repeat




Walk out to Cross Body Mountain Climber Movement Prep:




your shoulders. Hold for 2 seconds -‐ Do a cross body mountain climber, driving your right knee to left elbow,

and left knee to right elbow. -‐ Walk your hands back to starting position and repeat.




Y Squat Movement Prep:

-‐ Stand with feet shoulder width apart, with your arms above your head in a Y position


-‐ Pushing your hips back, lower yourself until your thighs are parallel to the floor.

-‐ Concentrate your weight in your heels; keep your back straight and your arms above your head.

-‐ Drive up from the squat by extending your hips and knees simultaneously -‐ Lead up with your chest.


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