With feet shoulder width apart, stand upright with a bench or chair about 3-6 inches behind you. Keep shoulders down and back, core engaged and neutral spin. Inhale; bend knees while allowing hips to bend back behind, body weight should be in the heels of feet. Lower body down until bottom slightly touches the bench or chair; knees should be behind the toes. Exhale and stand upright, return to starting position. Repeat.

Adjust chest pad height so that pad rests comfortably between chest line and abdomen. Press chest firmly against pad, standing straight up with shoulders down and back and head as a natural extension of the spine. Grasp handles to assist with maintaining chest against pad. Place right foot on foot pedal, pedal should rest in the middle of the foot. Left foot will stay stationary with a slight bend in the knee. Exhale; extend foot pedal straight back, do not lock out the knee joint. Inhale;...

Secure the band around something stable and at chest/shoulder height. Hold handles in both hands so that the bands run along the inside of the arms. Move far enough away so there is tension on the bands. Begin the movement with the arms bent, palms facing down. Press arms straight out in front, keep the band stable. Do not lock the elbows. Don't let the elbows go too far back, stop at a 90˚angle. Keep the motion slow and controlled. May stand with one foot in front of the other (lunge...

Sit upright on the machine, engaged the abdominals so that the spine/back is neutral. Gently grasp the handles on each side of the seat. Place feet flat in the center of the platform at comfortable distance apart from each other. Adjust the seat so that the angle in the knees is approximately 90 degrees. Toes and knees should be facing directly forward/straight ahead. Select a weight that is appropriate to complete 2-3 sets of 8-12 repetitions of this exercise. Extend the legs forward to...

Adjust thigh pads into the most narrow position. Sit in machine with back pressed firmly against back pad, engage abdominals and pull navel in to stabilize the core, grasp handles for support. Legs will be outside thigh pads, pads should rest on the inside of thighs, just above the knees. Place both feet on pedals and adjust range of motion to the widest comfortable position. Exhale, push legs together, keeps legs pressed firmly against pads. Maintain hips pushed down and back, hold 2...

Anchor the resistance band to a strong, stationary structure around navel to chest level. Stand with feet about shoulder width a part. Grasp the handles of the band and take a couple of steps back to tighten up the band. Your arms should be extended straight out in front of the body. Engage abdominals, and pull navel in to stabilize your core. Maintain a neutral (flat to normal) spine. Low Row – Exhale and pull your hands back to the sides of your ribcage. Pause then slowly extend arms back...

Lie face-up on the floor and place heels on a Physioball with toes pointing straight up, legs should be in table top or 90 degree angle. Engage abdominals and pull navel in to stabilize the core while maintaining a neutral (flat to normal) spine. Exhale; Squeeze the glutes together to raise your hips off the floor to form a diagonal with the body, driving the heels into the physioball. You must focus on keeping the hips up throughout the entire movement. Inhale and slowly push your heels out...

Sit in machine with back pressed firmly against back pad, engage abdominals and pull navel in to stabilize the core, grasp handles for support. Legs will be inside thigh pads, pads should rest on the outside of thighs, just above the knees. Place both feet on pedals and adjust range of motion to the most narrow comfortable position. Exhale, push legs apart, keeps legs pressed firmly against pads. Maintain hips pushed down and back, hold 2 seconds. Inhale, bring legs back together slowly,...

Sit upright on the machine, engaged the abdominals so that the spine/back is neutral. Gently grasp the handles on each side of the seat. Place feet flat in the center of the platform at comfortable distance apart from each other. Adjust the seat so that the angle in the knees is approximately 90 degrees. Toes and knees should be facing directly forward/straight ahead. Select a weight that is appropriate to complete 2-3 sets of 8-12 repetitions of this exercise. Extend the legs forward to...

Sit on the floor with legs straight out in front of you. Secure a resistance band around both feet, pull the band tight with your arm. Engage abdominals and pull navel in to stabilize your core. Maintain an upright posture and a neutral (flat to normal) spine. Exhale and plantar flex ankle (pointing the toe forward) as if you were pushing a gas pedal. Pause and slowly bring toe back, pointing the toes towards your body. Repeat.

Lying face down on a mat, get into pushup position. Keep shoulders, hips and knees in a straight line/plank position. Place hands directly under the shoulders, space hands just wider than shoulder width apart. Place your feet on a stability ball, the ball should rest comfortable on shins between the knees and ankles; pull navel in to stabilize the core, don’t drop the hips. Inhale; bend the knees and pull them into the chest, rolling the ball from the shins to the top of your shoes. Contract...

Lying face down on a mat, get into pushup position. Keep shoulders, hips and knees in a straight line/plank position. Place hands directly under the shoulders, space hands just wider than shoulder width apart. Place your feet on a stability ball, the ball should rest comfortable on shins between the knees and ankles; pull navel in to stabilize the core, don’t drop the hips. Exhale; Lift the hips up toward the ceiling, rolling the ball from shins to toes. Keep wrist and elbows directly under...

Lie face down on the floor. Forehead can rest on a mat or towel for comfort. Flex your shoulders so that your arms are overhead in line with long axis of the body. Legs are straight, together, and also in line with the long axis of the body. Engage abdominals and pull navel in to stabilize your core. Hyperextend the low back so that the chest and thighs simultaneously lift off the floor. Pause then slowly lower the chest and thighs back down. Repeat.

Secure the resistance band at hip level. Stand with feet shoulder-width apart, about 3 to 5 feet away from the secured resistance band, chin up, shoulders down/back, core engaged. Grasp the band with both hands, arms slightly in front of the body, palms facing into the body. Exhale; pull band simultaneously behind the body, arms will be approximately 6 inches behind the hips. Hold for two seconds, and then slowly release arms back up to starting position. Repeat.

Attach a bar, or rope, onto the cable. Stand facing the cable machine with feet about shoulder width apart and knees slightly bent. With both arms reach up and grab the bar, or rope, with an overhand grip (palms down), or neutral grip (palms facing each other). Pull both arms down into a position where the upper arms are pulled in tight against the body and the elbows are flexed at a little less than 90o. Maintain a tall body line throughout this exercise by engaging abdominals, pulling in...

Adjust seat height; with both arms bent grasp each handle. Press back and neck firmly against the back, feet flat on the floor. Exhale; press the handles down to straighten both arms out. Do not lock the elbows, keep the core engaged and head and neck relaxed. Inhale; bend at the elbows and allow the weight stack to lower. Maintain the back pressed firmly against the back pad. Weight stack should stop just above resting position. Repeat.

Attach a single-grip handle onto the cable. Stand facing the cable machine with feet about shoulder width apart and knees slightly bent. With one arm reach up and grab the handle with an underhand grip (palm up). Pull arm down into a position where the upper arm is pulled in tight against the body and the elbow is flexed at a little less than 90o. Maintain a tall body line throughout this exercise by engaging abdominals, pulling in navel, and maintaining an upright posture and neutral (flat...

Stand with feet shoulder width apart, slight bend in the knees. Grasping the gel bar in both hands wider than shoulder width, palms facing behind you. Hinge forward at the hips, keep chest up, flat back and core engaged Exhale; pull the bar into the chest, driving the elbows up and back. Squeeze the shoulder blades together and hold for 2 seconds. Inhale; return to starting position. Repeat.

Lie face-up on the floor and place heels on a PhysioBall with toes pointing straight up. Engage abdominals and pull navel in to stabilize the core. While maintaining a neutral (flat to normal) spine, squeeze glutes together to raise your hips off the floor. You must focus on keeping the hips up throughout the entire movement. Level 1 – Exhale and curl your heels toward your glutes by flexing your knees. Pause then slowly push your heels back out by extending the knees. Repeat. Level 2 – Lift...

Adjust seat height; back of the elbows should rest comfortably on the arm pads. Press back firmly against pad, head should be a natural extension of the spine, keep feet flat on ground, grasp arm handles. Exhale; Contract the abdominal and flex the spine forward. Hold the contraction for 2 seconds. Inhale; release the contraction and return to starting position. Repeat.

Position bar on back of shoulders and grasp bar to sides. Place feet under bar, hip width apart. Disengage bar by rotating bar back. Keep the chest up, shoulders down and back and core engaged. Bend knees while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are parallel to floor. Extend knees and hips until legs are straight. Repeat.

Standing upright, place a PhysioBall between your back and the wall. The ball should rest mid-back, just below your shoulder blades. Keep abdominals engaged and spine/back neutral. Place feet a comfortable distance apart with toes and knees pointing forward. Chin should be lifted, shoulders down/back, and arms resting down by the side. Take 1 step forward with each foot (so that when you squat down, the angle at the knee is approximately 90 degrees). Lean against the ball, begin sitting...

3 levels: Level 1: Get onto all fours, knee on the mat and hand placed directly under the shoulders, space hand just wider than shoulder width apart. Back should be flat in table top position. Level 2: Place knees on the mat, Lift the toes up and cross at the ankles. Keep shoulders, hips and knees in a diagonal line. Place hands directly under the shoulders, space hands just wider than shoulder width apart. Level 3: Lay face down on mat, with feet together, and toes turned under. Keep...

Lie supine on bench with dumbbells in each hand, with your feet placed firmly on the floor or up on the bench. Maintain a neutral (flat to normal) spine. Support dumbbells above chest with arms fixed in slightly bent position. Internally rotate shoulders so elbows point out to sides, palms facing each other into the body. Inhale and lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position, keep the dumbbells parallel with each other during the...

Get into push-up position. Place one hand on top of the BOSU ball and place the other hand directly under the shoulder in a standard push-up position. Lower into pushup position, keeping hips flat and square to the ground. Exhale and push the body up toward starting position. As you push up, step the inside leg (closest to BOSU) out and bring the outside hand (floor position) up onto the BOSU ball, switching the hands from one position to the other bring both feet back together. Lower into...