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Bracing

Bracing

Lie on your back, knees bent, feet flat on the floor. Tighten your abs and back. Practice by making a sharp “Ssssst” sound. Notice how your abdomen and lower back tighten and recreate this with your bracing.

Position 1

Alternate Arms with Knees at 90°

While lying on your back, lift your legs to 90º. Place left arm on mat beside your head and right arm at your side. Now reverse arm positions by moving arms simultaneously at the very same instant. Return to start position; this is one repetition. Do not pause at the top and bottom. Keep slight [...]

Bridging with Single Leg Straight

Bridging with Single Leg Straight

While lying on your back, knees bent, feet flat on floor, and hands at your sides, perform a pelvic tilt. Raise your hips off the mat to create a straight line with your body, aligning your knees, hips, and shoulders. Hold this position while breathing. Straighten out one leg, keeping the thigh bone and knees [...]

Position 1

Dead Bug

While lying on your back, knees bent and feet flat on floor, start with right arm on mat beside your head and left arm at your side. While maintaining a neutral spine position, lift left leg to 90º. Now reverse arm and leg positions by moving all extremities simultaneously. Return to start position; this is [...]

Partial Sit Up

Partial Sit Up

Lie on your back, knees bent with feet flat, and your arms reaching to the sides of your knees. Do a pelvic tilt by contracting your abdominals and flattening your low back down. While keeping your head and neck in line with your spine, chin-tuck and raise your shoulder blades up off the floor and [...]

Begin

Shoulder Internal Rotation

Lie down with knees bent, feet flat on the floor. Keep your elbows bent at 90º, with a folded towel under your elbows and elbows pinned at your sides. Drop weights out to the sides, to the ground. Then rotate arms back to starting position, keeping elbows at a right angle.

Begin

External Rotation

Lie on your side with a towel between your elbow and ribs. Keep your elbow bent at 90º. While holding a weight, keep elbow pinned at your side. Rotate arm outward away from body, lifting the forearm up. If you are able to keep elbow in same position as you rotate the arm, the towel [...]

Begin

Hip Abduction

Lie on your side, supporting your head with your bottom arm. Tighten your abs, lock the knee. Bend bottom knee to 90 degrees. Keep your top leg in line with your trunk, place right hand on right pelvis and push forward, lifting the leg up so that the foot is about 2 feet off the [...]

Begin

All 4’s Opposite Arm and Leg with Hamstring Curls

On your hands and knees. With tight abs (bracing), extend one leg behind you with a straight knee, toes pointing straight down, one inch off the ground. Keep the back flat and the hips level. Keep face down, looking towards ground. Raise the opposite side arm out to the side with the elbow bent to [...]

Midway

Standing Squats

Stand with feet straight ahead, shoulder width apart. Bend your elbows to 90º with hands at the opposite elbows. Keep your chest out and up, and your head and neck straight. Bend the knees and hips, lowering the torso. Keep the body weight over the heels so your knees do not move in front of [...]