High Knees

Pull your belly button into your spine, and pull your knees into your chest.   

Shoulder Internal and External Rotations 

Keep your elbows at your side and move your hands in and out. 

Wide Squat Rows

With your palms facing the ceiling, bring your hands to your shoulders and then back down.

Lower Half Bicep Curls

With your thumbs facing the ceiling, bring your hands to your shoulders and then back down.

Cross Arm Press 

Starting at shoulder height, press your hands towards the ceiling and then back to shoulder height. 

Weighted Shoulder Rotations

With your arms overhead behind you, straighten and bend your elbows.

Prisoner Squats

With your feet about 12 in from the wall, do a PPT and lower you butt to the floor. 

 Weighted Lunges

With one foot back and supported on the back toes, lower your butt to the floor. 

Push-Ups with a Plus

With your hands on the wall, PPT and lower to the wall and back up as one body unit.

Plank

Renegade Rows

With your feet about 12 in from the wall, with a PPT and your butt lowered to the floor, lift both arms up and down. 

Hooklying Press Ups

On your hands and knees, lift one hand up lift a "Y".

Hooklying Arm Flexion and Extension

On your hands and knees, lift one hand up lift a "T". 

Hooklying Flys

On your hands and knees, lift one hand up lift a "I".

Curtsy Lunges

On your hands and knees, lift one leg up towards with ceiling behind you. 

Suitcase Squats 

Squat with Arm Drive Overhead

On your side, with your knees bent, keep your hips stacked as you lift the top knee up to the ceiling.

Single Leg Bridges

Side Plank with Arm Touches

Short Description

Lunge Jumps

Slide your weights down towards your knees, hinging from your hips.

 Hammer Curls with Press

Bent over, squeeze your shoulder blades together pulling the weights back.

Hooklying Skull Crusher Triceps

Bent over, squeeze shoulder blades together, straighten and bend your elbows. 

Hooklying to Opposite Knee

Bent over, lift your up and out to the sides. Lower hands back to the middle.

Squat with Heel Raises

With hands in front of you, lift to shoulder height and then lower back down. 

Clean and Press

With hands in front at shoulder height, push one hand forward while pulling the other hand backwards. Switch. 

Bridges with Chest Press

Standing Elbow to Knee

Two arms up to the left, bring them in to your middle while brining the right knee up to meet them. 

Spinal Rotation Stretch

Lock both hands behind you, bring your chest out and stretch.

Sidelying Quadriceps Stretch

Bring your hand to the back of your shoulder, with the opposite hand gently push your elbow back.

Supine Piriformis Stretch

With your thumb up, reach your hand behind you and look in the opposite direction.

Spinal Extension Stretch

At the edge of a sturdy chair, bring one foot to the opposite knee.

Child Pose Rotation Stretch

Using a sturdy chair, lift one foot behind you and hold in your hand. Knees together.

Plank Gastrocnemius Stretch

Using a sturdy chair, bring one foot straight back and straighten the back knee. Keep the heel on the floor.

Supine Hamstring Stretch

On the floor on your back, bring one foot into the air, gently bring it towards your chest keeping your knee straight.

Seated Floor Piriformis  Stretch

With a supported chair, one foot forward, the other foot back onto the toes and do a PPT. 

Supine Butterfly Stretch

Bring the soles of your feet together and open your knees. 

Supine Double Knee to Chest

At the edge of the supported chair, with a wide stance, bring your chin into your chest, curl your back, and reach for the floor.

Child Pose Stretch

At the edge of the supported chair, kick one foot out straight Lean forward keeping back straight. 

Child Pose Side Stretch

Reach one arm to the floor, the other arm goes up and over to the opposite side.

Side Leg Stance on Half Ball

Balance, then lift one leg out to the side.

Wide Feet on Half Ball

Step forward, balance, reach arms up overhead. 

Feet Together on Half Ball

March with a PPT and lift opposite arm up in front of you. Balance. 

Tandem Stance on Half Ball

Step to the side and balance. 

Step & Reach on Half Ball

March with a PPT and lift opposite arm up behind you. Balance.

Side Step & Reach  on Half Ball

Balance. Tap toe backwards. 

Marching on Half Ball

March, balance, hold. Switch. 

Heel-to-Toe Rolls on Half Ball

Walk in a line, heel-to-toe. 

Mini Squat & Reach on Half Ball

Mini squat while reaching arms up ahead. Hold.

Toe Tap Side to Side on Half Ball

Tap right foot out, together. Tap left foot out, together. 

Standing Knee Lifts on Half Ball

Lift thigh to be parallel to the floor and hold. 

Standing Heel Raises on Half Ball

Lift heels up. 

Arm Clock Reaches on Half Ball

Feet together. Reach arm forward, to the side, backwards. 

Tree Pose on Half Ball

Balance one foot and place the opposite foot on the inside of the standing leg.

Tandem Stance w/ Head Turns on Half Ball

Stand heel-to-toe, balance, turn head side to side slowly. Switch forward feet. 

Step Overs On Half Ball

Tap one foot forward. Switch feet. 

Wide Stance with Head Turns on Half Ball

With a wide stance shift all the way to the right foot, hold, then shift all the way to the left foot, hold.

Feet Together on Half Ball

Squat as low as possible with your heels on the ground.