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EXERCISE APPENDIX
BIRD DOG
Begin in a four-point position on the ground Extend one leg reaching back while maintaining neutral spine If you are able to maintain a neutral spine, extend opposite arm forward Return to four-point position Repeat with opposite leg and arm You can increase difficulty by increasing time in position, speed, adding ankle weights and hold light weights
BURPEE
Step Back Burpee o Stand upright o Squat down and place arms on floor o Step back one leg at a time into plank position o Step each leg forward into squat position o Stand Up o Repeat
Squat Planks o Begin in squat position o Place arms on the floor o Jump both legs back into plank position o Jump forward back into squat position o Repeat
Straight Arm Burpee o Stand upright o Squat down and place arms on floor o Jump back into plank position o Jump forward into squat position o Complete squat jump o Repeat
o Repeat
DEAD BUG
Begin with both arms and legs in the air while laying on your back While maintaining a neutral spine, core activated with belly button to spine Alternate bring opposite arm and legs out To increase difficulty, you can move all four outward at the same time Returning to original position
DEADLIFT
Kettlebell Deadlift
Romanian Deadlift Single Leg Deadlift
INVERTED ROW
Inverted Rows can be completed using smith machine, squat rack, Trx, or Rings The higher the bar, rings, Trx, etc., the easier the exercise will be Decreasing the angle from the ground will increase difficulty Inverted row with knees at 90 degrees
Inverted row with straight leg
Inverted row with legs elevated (can use ball or bench)
LEG LIFT
Modified leg lift o Laying on your back knees bent at 90 degrees o Hands under pelvis to support low back to maintain neutral spine o Bring knees up o Lower legs back to ground o Repeat
Leg lift with holding static leg o Laying on your back legs straight out 6 inches off ground o Arms are straight holding weight (medicine ball, dumbbell, kettle bell, etc.) o Lift legs to 90 degrees o Lower legs back to 6 inches above ground o Repeat
Leg lift with holding static leg o Laying on your back legs straight out 6 inches off ground o Arms are 90 degrees straight holding weight (medicine ball, dumbbell, kettle bell, etc.) o Lift legs to 90 degrees o Lower legs back to 6 inches above ground while moving arms towards ground as far as you are able to while maintaining neutral spine o Repeat
Flutter Kick o Laying on your back legs straight out 6 inches off ground
o Arms are out to the side o Alternate kicking legs a short distance like you would while swimming o Keep legs off the ground while maintaining neutral spine
Snow angel with Back support o Laying on your back legs straight out 6 inches off ground o Hands placed underneath pelvis to provide support to low back o Abduct legs out similar to “making snow angels” o Bring legs back together o Repeat
Snow angel o Laying on your back legs straight out 6 inches off ground o Place hands on the ground o Abduct legs out similar to “making snow angels” o Bring legs back together o You can add arms into motion if you have the core strength to maintain neutral spine
Forward Lunge o Stand with feet shoulder width apart o Step one leg back, far enough that your weight is distributed in the middle of your front foot and not in your toes o Make sure hip, knee, and toe are in line
Backward lunge o Stand with feet shoulder width apart o Step forward into a lunge pattern like below, far enough that your weight is distributed in the middle of your front foot and not in your toes o Make sure hip, knee, and toe are in line
Jumping Lunges
Lateral Lunge
Curtsy Lunge
Walking lunges
o Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles.
o The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle.
o Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side.
Squat to pick ball up and repeat
MOUNTAIN CLIMBER
Legs to Chest o Begin in plank position o Alternate bringing each knee to chest o Maintain neutral spine while completing exercise o Increase speed as core strength allows and you are able to maintain neutral spine while completing
Legs to Elbows o Begin in plank position o Alternate bringing each knee to chest o Maintain neutral spine while completing exercise o Increase speed as core strength allows and you are able to maintain neutral spine while completing
PLANK VARIATIONS
Elbow Plank on knees
Straight arm plank on knees
Straight Arm Plank
Elbow Plank Side Plank on knee Side Plank
Side plank with lateral Arm Raise Side Plank with arm and leg lift
Prone Walk out
Plank to push up
SQUATS
Body weight squat to bench o Start with feet shoulder width apart o Squat down (like you are going to sit on the bench without actually touching it) o Make sure knees and toes are aligned o Have weight distributed through the midpoint of the feet Avoid being to far into your toes
Body weight squat
Barbell Back Squat
Barbell Front Squat
Goblet Squat
Box Jump
Squat Jacks o Standing with your feet close together and your hands clasped behind you head or in front, push your hips back to get into a half-squat position. o Jump your feet out to the sides, maintaining the squat position
PUSH UP VARIATIONS
Knees
Incline
Regular
Military
Wide
