• Stand in proper alignment with hands on hips
• Place feet straight ahead and shoulder width apart
  

• From optimal postural alignment, draw your lower abdomen inward toward your spine (activating the deep stabilizing mechanism)
• While maintaining optimal spinal alignment, step forward and descend slowly by bending at the hips, knees and ankles
• During the descent maintain weight distribution between the heels and mid-foot
• Do not allow the feet to cave inward or shift outward
• The knees should track between the first and second toes
• Perform downward reps slowly and concentrate on the descent and the alignment of your body
• Only descend down as far as you can maintain optimal alignment throughout the entire kinetic chain
• Keep upper torso erect.  Leaning forward is potentially injurious to the spine, knee and ankle.  Note:  Leaning forward may be a result of poor hip joint flexibility and a weak core
• While maintaining tone in the lower abdomen (transversus, etc.) and optimal kinetic chain

• Stand tall, retract scapulas and draw in navel towards spine whilst squeezing glutes. 
• Important that the hip, knee and toes are tracking in line.
• Core must remain activated throughout deadlift-watch for compensation in your client. Don’t let misalignment of legs or flexion of the lower lumbar occur.
  

• Keep arms staight at all times.
• Lower the weights down as deep as neutral spine angles can be maintained.
• Maintain good posture throughout the exercise with shoulder blades retracted and depressed.
• Ensure no compensations of the knee ankle or hip. 
• Return to the starting position, pushing through the glutes (to keep pressure off the lower back) and keeping the head & chest up, this will ensure that pressure is not placed solely on the lower back. 
• Breathing in on the way down & breathing out on the way up
• Don’t rush through the exercise.
• Keep transverse activated at all times.

• Begin with good posture, shoulder blades retracted and depressed.
• Maintain good posture throughout movement, with stability through the abdominal complex and neutral spine angles.

• Position feet shoulder width apart, pointing straight ahead.
• Start with the dumbbells at shoulder height, palms facing forward.
• While maintaining total body alignment, push the dumbbells into full extension overhead.
• AVOID letting your back arch at ANYTIME (this may indicate tightness in the lats and a stretching program should precede loading of this exercise).
• TRAINERS: watch the hips (to ensure frontal plane stability) and also watch the scapulae (shoulder blades) to see if there is excessive protraction. (‘winging’) – this may indicate a destabilized gleno-humeral (shoulder) joint
• Other progressions: Inertia progression – dumbbell, to cables, to tubing.
  Stable to Unstable surfaces - airex pad, ½ foam roller.

• In prone position
• Place flexed elbows on the plate
• Engage abs, glutes and hamstrings as you extend

Maintain stability & optimal alignment from neck to feet.

• Stand with feet shoulder width apart over the bar, flex at the hip and slightly at the knees.
• Take a grip width that allows the forearms to be perpendicular to the bar when the elbows are flexed at 90 degrees.
• Maintain neutral spine and head position.

• Assume a 60-45 degree bent-over position (commonly known as a functional stance).
• Maintaining optimal posture, pull the bar toward your chest (focus on retraction of scapulae). Focus on generating movement from your core instead of just pulling with your arms.
• Return to the start position and repeat movement.
• Lower bar at desired REP TEMPO.

• Position ball comfortably at lower back.

• Pull the ribs down toward the hips.
• Stabilize the neck and pelvis - this is the most common problem and needs to be addressed initially.
• Avoid thrusting the body forward and also control your eccentric (lowering) movement.
• The ball does not move.
• The closer the buttocks are to the floor, the less load on the abs and more load on the quads for stabilization.
• The further away the seat is from the floor, the more load is placed on the abs and less on the quads for stabilization.
• You can vary the degree of incline by re-positioning the body.

• Maintain a tall posture throughout the exercise, with a visual gaze that is straight ahead, and good stability through the abdominal complex.
• Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  

• This exercise involves performing a squat, and summating the forces into a dumbbell shoulder press
• Start with light weights (30% of normal shoulder press weight is recommended) at shoulder height
• Perform dumbbell squat (for description - see ’squat - dumbbell’ in the exercise library)
• As you ascend from the squat, use that momentum as you perform a Db shoulder press - as shown (for description - see ’standing shoulder press’ in the exercise library)
• Lowering the dumbbells back to the shoulders completes one rep
• Perform desired reps
• TRAINERS: ensure that the client does NOT excessively arch the lower back during the press or does not let the weights fall forward during descent into the squat.

• Step onto foot platform and grasp horizontal handles.
• Before movement position body in optimal alignment (i.e. neutral spine & neck, abdominals "braced," glutes tight).
  

• From the start position, draw your belly button inward toward your spine.
• Maintaining optimal posture, slowly pull upward as high as can be achieved without allowing the low back to hyperextend or the shoulders to round.
• Controllably lower yourself downward while maintaining tension on the back musculature.
• Repeat recommended repetitions.
• Maintain proper posture through the entire exercise – do not allow the head to “jut” forward especially as you pull upward.
• Progressions:  Narrow/neutral grip, or, Reverse grip with an angled handle to accommodate for the CARRYING ANGLE of the elbow joint.
  

• Slowly roll down the ball while comfortably placing your shoulders on the ball with both feet STRAIGHT AHEAD.
• Place hands on the side of head. Do not hold and carry the head!

• Draw your lower abdomen inward toward your spine before initiating the movement.
• While maintaining the draw-in maneuver, curl the entire spine up starting from the cervical region.  
• While still maintaining the draw-in maneuver, lower slowly as far as you can control. 
• Repeat recommended repetitions.
• The chin should be tucked toward the chest throughout the movement.
• Experiment with different arm positions to vary the level of difficulty.

• Lie in a supine position with knees flexed. Feet should be flat on the floor with toes pointed straight ahead.
• Place the arms perpendicular to the ceiling, OR overhead (not pictured), to truly lengthen the lever and make it a LONG lever crunch.

• Draw your lower abdomen inward toward your spine. 
• NOTE:  Drawing in the TVA should be thought of as relative to each particular movement, and similar to a volume control knob.  In this case, if a maximal engagement is expected, the Rectus Ab is actually lengthened as the Linea Alba drops below the Pubis and Sternum which are the Rectus’s Origin and Insertion points.  For the Rectus to fire, it must rise, as muscles can only pull in straight lines, if not, it is incapable of performing its job.  Hence, cue the TVA at a "lower volume" initially for control.
• While maintaining the drawing-in maneuver, raise chest up so that your shoulders lift from the ball. The chin should be tucked toward the chest in neutral cervical spine throughout the movement.
• While still maintaining the drawing-in maneuver, lower to the ball.

• Draw your lower abdomen inward toward your spine. 
• NOTE:  Drawing in the TVA should be thought of as relative to each particular movement, and similar to a volume control knob.  In this case, if a maximal engagement is expected, the Rectus Ab is actually lengthened as the Linea Alba drops below the Pubis and Sternum which are the Rectus’s Origin and Insertion points.  For the Rectus to fire, it must rise, as muscles can only pull in straight lines, if not, it is incapable of performing its job.  Hence, cue the TVA at a "lower volume" initially for control.
• While maintaining the drawing-in maneuver, raise chest up so rotate to one side.
• Reverse rotation as you lower back down on the ball.. The chin should be tucked toward the chest in neutral cervical spine throughout the movement.

• Initiate the core with proper drawing in maneuver and pelvic floor contraction.
• Raise one foot off the floor approximately 2 inches and keep parallel to other foot.
• Lean forward (avoid rounding the back) and hold.

• Start with arms straight extended towards the floor.
• Perform a row action. 
• Ensure that the shoulder blades retract and depress as dumbbell moves upward.
• Lower slowly and allow shoulder blades to protract as arms return towards the floor into extension.
• Ensure the chin is tucked into the chest for good cervical alignment.
• Progressions:
  2 extremities to 1: two arm to alternating arm to one arm to one arm with rotation.
  Inertia progression: dumbbells to cables to tubing.
  Stable to unstable: shoes to no shoes to unstable surface (core board, airex pad e.t.c).

• Start with arms straight extended towards the floor.
• Perform a row action, alternating arms.
• Ensure that the shoulder blades retract and depress as dumbbell moves upward.
• Lower slowly and allow shoulder blades to protract as arms return towards the floor into extension.
• Ensure the chin is tucked into the chest for good cervical alignment.
• Progressions:
  2 extremities to 1: two arm to alternating arm to one arm to one arm with rotation.
  Inertia progression: dumbbells to cables to tubing.
  Stable to unstable: shoes to no shoes to unstable surface (core board, airex pad e.t.c).

• Comfortably place tubing around your upper thigh as depicted.
• Lie flat on your back with your knees bent, feet straight ahead and arms to your side.
  

• Brace the spine by drawing your abdomen inward.
• Squeeze glutes and raise pelvis vertically from floor.
• Maintain glute activity throughout the entire exercise.
• It is important not to let your back arch at any time during the movement.
• Use a slow tempo (4 second eccentric / 2 second isometric / 2 second concentric).
• Do not allow knees to “jut” forward.  The pelvis should move straight up and down.
• To increase glute activity, lift toes up.
• Maintain a level pelvis throughout the entire exercise. 

• Brace the spine by drawing your abdomen inward.
• Squeeze glutes and raise pelvis vertically from floor.
• Maintain glute activity throughout the entire exercise.
• It is important not to let your back arch at any time during the movement.
• Use a slow tempo (4 second eccentric / 2 second isometric / 2 second concentric).
• Do not allow knees to “jut” forward.  The pelvis should move straight up and down.
• To increase glute activity, lift toes up.
• Maintain a level pelvis throughout the entire exercise. 

• Adjust the cable arm so that it is above your shoulders.
• Grasp on to cable handle above with both hands.
• Assume a shoulder width-apart stance.

• From the start position, draw your belly button inward toward your spine.
• Starting from optimal posture, initiate the rotational movement from the trunk outward.  DO NOT PULL WITH SHOULDERS / ARMS!
• Pull the cable handle downward and across the body as shown.
• Utilize a slow tempo in beginning phases.
• Do not start rotational movement from a forward flexed position!
• Don’t push so quickly that your shoulders round forward; generate movement from the core instead of the arms!
• As you develop stability, progress to rotational movements combined with weight shifting.

• Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
• Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  

• This exercise involves performing a slight squat into a rotational bicep curl with a rope handle
• Start by facing the stack of weight, knees bent to about 20°, and toes pointing out slightly - holding the rope with the arms extended
• Perform a half squat (for description - see ’squat’ in the exercise library)
• As you ascend from the squat, rotate to one side by turning the shoulders and hips (MAKE SURE to pivot the trail leg) - as shown
• Perform bicep curl - as shown
• Lower weight slowly, center yourself, and repeat to the other side
• Perform desired reps side to side
• Pay close attention to the video link to observe the dynamics of the motion
• TRAINERS: ensure that the client has a slight toed out position and pivots the trail leg to allow the hips to rotate
  

• Begin lying face down on the floor with feet together and forearms on ground, hands clenched in a fist at shoulder level.

• Draw abs inward, squeeze glutes and lift entire body off the ground until it forms a straight line from head to toe, resting on forearms and toes.  
• Extend 1 hip by activating glutes and lifting 1 leg off the ground, putting the leg in plantarflexion (extension of hip, knee and ankle dorsiflexion).
• Hold and slowly return leg to ground and then body to the ground, keeping chin tucked and back flat.

• Draw abs inward, squeeze glutes and lift entire body off the ground until it forms a straight line from head to toe, resting on forearms and toes.  
• Extend 1 hip by activating glutes and lifting 1 leg off the ground, putting the leg in plantar flexion (extension of hip, knee and ankle dorsiflexion).
• Abduct leg to the side of body and slowly return with full control.
• Hold and slowly return leg to ground and then body to the ground, keeping chin tucked and back flat.

• Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex and neutral spine angles.
• Initiate a thorough dynamic warm up prior to starting this exercise. This engages the nervous system.

• This movement involves a side iso abs position with hip movement in the frontal plane.
• Perform a side iso abs hold.
• Looking straight ahead, move the hip complex up and down in the frontal plane (as shown).
• Ensure not to overly side flex the spine (a movement of 10-20cm or 6-8 inches is recommended).
• Repeat for desired number of reps.
• TRAINERS: Ensure the body line is straight, the visual gaze is straight ahead and that there is movement at the Lumbo Pelvic Hip complex as well as the shoulder complex.

• In a prone position, place hands at a width that will allow the forearms to be perpendicular to the floor when the elbows are flexed at 90 degrees.
• Come into plank position with elbows extended, make sure the entire body is in a neutral position.

• Flexing at elbows, lower the body, maintaining neutral spine.
• Push back to starting position.
• Use desired REP TEMPO.

• Ensure the individual has strength in the posterior chain (glutes, hamstrings and erector spinae) before prescribing this exercise.

• Stand tall with the gaze straight ahead.
• Initiate a squat with a knee bend.
• As the knees bend past 10 degrees, push the hips back and keep bending the knees.
• Only descend into the squat half way as shown.
• Squat back up and repeat pattern.