These are the exercises covered in the 12 week program. They include a balance between spinal flexion, extension and rotation exercises. Modifications and add-ons are given for each exercise.

Each exercise has ESSENTIAL ELEMENTS:

  1. strengthens a specific target muscle during a controlled movement while stabilizing other areas (ie. spine, shoulder, or pelvis)
  2. patterned breathing technique – inhaling to prepare or hold a position, exhale to initiate or execute the movement
  3. sequential movement throughout exercise – initiating and finishing
  4. balance and coordination

(Descriptions and pictures of each exercise will be available soon – stay tuned)

  1. Ab Prep - 8 Reps
  2. One Hundred - 100 Counts
  3. Breast Stroke Preps - 1,2,3 - 5 Reps each
  4. Spine Twist- 8 Reps
  5. Half Roll Back - 8 Reps
  6. Roll Up - 6 Reps
  7. Leg Circles - 5 Each direction, each leg
  8. Rolling Like A Ball - 8 Reps
  9. Single Leg Kick - 8 Reps
  10. Obliques – 8 Reps
  11. Double Leg Stretch - 8 Reps
  12. Scissors – 8 Reps
  13. Swan Dive Prep - 8 Reps
  14. Swimming – single, double, alternating – 8 Reps each
  15. Bridge – no leg lifts, then alternating leg lifts – 3 Reps each
  16. Heel Squeeze Prone- 10 Reps
  17. Leg Kick Prone - 8 Reps
  18. Saw – 4 Reps
  19. Obliques Roll Back - 8 Reps
  20. Plank Position – hold for 30sec to 2 min