| Image | Exercise | |
 High Knee Drill
1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly place the foot back on the ground
3. Drive other knee up in a moderate to fast jog with minimal ground contact time
Trainer's comments:
Bring Knees as high as possible. Either perform standing still or walking. | | Sets | Reps | Weight/
Resistance | | 1 | 20 | Body | | 2 | | | | 3 | | | | 4 | | | | 5 | | | |
 Push Up (both feet on ball)
1) Lie face down with chest on flexaball.
2) Walk your hands forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball.
3) Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line.
4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.
| | Sets | Reps | Weight/
Resistance | | 1 | 20 | Body | | 2 | | | | 3 | | | | 4 | | | | 5 | | | |
 Chest stretch(wall)
Trainer's comments:
Hold for at least 15 seconds on each side | | Sets | Reps | Weight/
Resistance | | 1 | 30 sec. | | | 2 | | | | 3 | | | | 4 | | | | 5 | | | |
 Prone Row with ball
1. Lie face down on a stability ball so that the ball is under your lower abdomen.
2. Holding two dumbells row them up towards your shoulders keeping your elbows out wide and back staying flat.
3. Remember to pinch your shoulder blades together as you row and keep your upper body stable.
| | Sets | Reps | Weight/
Resistance | | 1 | 12 | 20 lbs. | | 2 | 10 | 20 lbs. | | 3 | 10 | 20 lbs. | | 4 | | | | 5 | | | |
 Lunge Crossover with medicine ball
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
4) Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.
| | Sets | Reps | Weight/
Resistance | | 1 | 10 | Body | | 2 | 8 | Body | | 3 | 8 | Body | | 4 | | | | 5 | | | |
 Alternating Superman on ball
1) Lie face down on a ball with arms extended overhead.
2) Raise right arm and left leg 4-8 inches off floor.
3) Lower and raise alternate opposite arm and leg.
4) Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.
| | Sets | Reps | Weight/
Resistance | | 1 | 15 | Body | | 2 | 15 | Body | | 3 | 15 | Body | | 4 | | | | 5 | | | |
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