Filter Exercises
90/90 Get Down
Prerequisites - 90/90 Hip Stretch: 50
90/90 Get Up
Prerequisites - 90/90 Hip Stretch: 50, 90/90 Get Down: 50
Strength: Glutes
Stretch: Hip Flexors, Hip Adductors
90/90 Hip Stretch
Stretch: Hip Flexors, Hip Adductors
Stretch: Hip Flexors, Hip Adductors
Stretch: Abs, Hip Flexors
Stretch: Abs, Hip Flexors
Active Hang
Prerequisites - Passive Hang: 50
Active Hang
Strength: Traps, Forearms, Rhomboids
Secondary: Lats, Rotator Cuffs, Serratus Anterior
Stretch: Spinal Erectors
Affirmations
Strength: Mind
Agility Ladder
Agility Ladder
Strength: Hamstrings, Quads, Hip Adductors, Glute Med/Min
Secondary: Calves
Alphabet Tracking
Skills - Eye Movement Control, Visual Sequential Memory, Visual Form Recognition
Alphabet Tracking w/ Underlined Letters
- Underline all the letters beginning on the left end of the top line, then loop the a, then b, then c, etc.
- Find the first lower or upper case letter "a" that you come to in the first line and circle it. Next, find the first lower or upper case "b" after the "a" and circle it. Continue through the alphabet until you have found all the letters of the alphabet in sequence.
- There will be a letter or letters in each line that you will need. If you go through an entire line without finding a letter you are looking for, you'll need to go back and locate the letter you missed. You will not be able to complete the exercise using all the letters of the alphabet unless you locate each letter in sequence.
Strength: Eyes
Stretch: Eyes
Alphabet Tracking
- Find the first lower or upper case letter "a" that you come to in the first line and circle it. Next, find the first lower or upper case "b" after the "a" and circle it. Continue through the alphabet until you have found all the letters of the alphabet in sequence.
- There will be a letter or letters in each line that you will need. If you go through an entire line without finding a letter you are looking for, you'll need to go back and locate the letter you missed. You will not be able to complete the exercise using all the letters of the alphabet unless you locate each letter in sequence.
Strength: Eyes
Stretch: Eyes
Timed Alphabet Tracking
- Find the first lower or upper case letter "a" that you come to in the first line and circle it. Next, find the first lower or upper case "b" after the "a" and circle it. Continue through the alphabet until you have found all the letters of the alphabet in sequence.
- Begin timing yourself.
- There will be a letter or letters in each line that you will need. If you go through an entire line without finding a letter you are looking for, you'll need to go back and locate the letter you missed. You will not be able to complete the exercise using all the letters of the alphabet unless you locate each letter in sequence.
Strength: Eyes
Stretch: Eyes
Alternate Nostril Breathing
Ankle Mobilization
Stretch: Calves
Aperture Rule Trainer
Skills - Convergence, Divergence
Prerequisites - Brock String: 50, Tranaglyphs: 50, Sliding Stereo Circles: 50
Aperture Rule Trainer
Strength: Eyes
Arch Hang
Prerequisites - Active Hang: 50, Passive Hang: 50
Arch Hang
Strength: Traps, Forearms, Rhomboids, Serratus Anterior
Stretch: Lats, Spinal Erectors, Rotator Cuffs
Archer Stretch
Prerequisites - Cradle Stretch: 50
Stretch: Pecs, Triceps, Front Deltoid
Arm Bar
Arm Bar
Strength: Rotator Cuffs, Serratus Anterior, Rear Deltoid
Secondary: Lateral Deltoid
Stretch: Pecs
Arm Circles
Strength: Rotator Cuffs, Lateral Deltoid
Arm Wall Slides
Baby Crow Stretch
Prerequisites - Child's Stretch: 25, Planks (Forearms): 25, Deep Squats: 25, Ragdoll Stretch: 25
Notes - Not the same as Crow, the weight is placed on forearems, not hands..
Back Extensions
Prerequisites - Superman: 50
⚠ Back Hyperextensions
Strength: Glute Max
Secondary: Hamstrings
Stretch: Abs, Spinal Erectors
Balance Board
Balance Board
Secondary: Hamstrings, Calves
Balancing Table Stretch
Ball Slam
Banana Stretch
Banded 3-Pt Toe Taps
Banded 3-Pt Toe Taps
Strength: Hip Flexors, Glutes
Banded Squats
Prerequisites - Bodyweight Squats: 50
Banded Squats
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves, Glute Med/Min
Barrel Card
Skills - Convergence, Divergence
Prerequisites - Eye Pushups (Convergence): 50
Bear Crawl
Prerequisites - Quadruped Planks: 50
Strength: Abs, Obliques, Spinal Erectors
Secondary: Hamstrings, Quads, Triceps, Serratus Anterior
Strength: Abs, Obliques, Spinal Erectors
Secondary: Hamstrings, Quads, Triceps, Serratus Anterior
Bent Over Rows
Dumbbell Rows
- Incline Bench
- Flat Bench
Strength: Traps, Lats, Rear Deltoid
Secondary: Biceps, Forearms, Rhomboids
⚠ Bent Over Rows
Strength: Traps, Lats, Rear Deltoid
Secondary: Biceps, Forearms, Rhomboids
Bicep Curls
Strength: Biceps
Secondary: Forearms
Bird Dogs
Strength: Abs, Obliques, Spinal Erectors, Quads
Stretch: Hamstrings
Bird of Paradise
Strength: Abs, Traps, Lats, Spinal Erectors, Triceps
Strength: Abs, Traps, Lats, Spinal Erectors, Triceps
BJJ Quad Stretch
Strength: Abs, Quads
Boat Stretch
Body Saw
Prerequisites - Planks (Forearms): 75
Bodyweight Lunges
Notes - Hard on the knees, keep these as warmup exercises.
Bodyweight Squats
Prerequisites - Ankle Mobilization: 50, Tibial Internal Rotation: 50
Bottom Up Holds
Bottom Up Holds
Strength: Abs, Spinal Erectors, Forearms
Secondary: Biceps, Obliques, Traps, Lats, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors, Rhomboids
Bound Side Lunge Stretch
Prerequisites - Side Lunge Stretch: 25
Notes - Not a progression variation of the Side Lunge Stretch because the pose is revolved.
Bounds
Prerequisites - Vertical Jumps: 50, Depth Drops: 50, Hops: 50
Bow Stretch
Prerequisites - Frog Stretch (Bhekasana): 50
Stretch: Abs, Pecs, Quads, Hip Flexors
Stretch: Abs, Pecs, Quads, Hip Flexors
Box Breathing
Box Jumps
Prerequisites - Vertical Jumps: 50
Boxer Shuffle
Bridges
Prerequisites - Glute Bridges: 50
Brock String
Skills - Eye Teaming, Convergence, Divergence
Prerequisites - Eye Pushups (Convergence): 50
Brock String L1
- Tie one end of your Brock string to a distant object, close to eye level. Position the beads so one is about 12 inches from the handle, the second is about 5 feet away, and the third bead at about 8 feet away. Hold the handle of the string to the tip of your nose, not left or right of your nose.
- Look at the bead closest to your nose. Most people see one bead with two strings leading toward it and two strings leaving it. The string appears to make an X that crosses as it passes through the bead. The other beads probably appear blurred and doubled. The double vision tell you your eyes are pointing in the correct direction: the place on the string where you see single is where your eyes are pointing.
- Next, look at the middle bead. You should see the string making an X through the single bead.
- When looking at the far bead, you may see two strings making a V toward the bead, connecting right at the bead. You may or may not see two strings on the far side of the bead.
- The strings should appear to cross exactly at the bead you are looking at. Everything in front or behind should be doubled.
- Bead Jumping
- Look from one bead to the next while achieving proper fusion each time. Vary the positions of the beads. Once this is easily done, look away from the bead at a distant object, then back at the bead, quickly regaining fusion.
- Bead Slides
- Start with the near bead positioned about 16-18 inches from your nose. Slide it slowly toward your nose, then slowly back , maintaining dusion the entire time. Stop moving the bead if the bead doubles or a string disappears: regain fusion before continuing to move the bead.
- Stir the Pot
- Ask someone to hold the far end of the Brock string, while standing on a chair or step stool. As they SLOWLY turn the end of the string in a wide circle, keep your eyes on each bead, one a time, and keep the bead single.
- When you are working with the Brock string, try to be aware of objects around you. Do not "tunnel in" to see just the bead or beads and the string. Having someone standing near you can help with this.
- If the strings cross in front of the bead, blink your eyes. Try to relax you gaze: you'll feel like you are looking slighly behind the bead. You can also try to move the bead closer or jiggle the string slightly
- If the strings cross behind the bead, try to pull your eyes in toward your nose. You may feel like you are looking slightly in front of the bead. however, if you can get the strings to cross right at the bead and you see only one bead, that is exactly where your eyes are looking. You may need to move the bead slightly farther back.
- If one of the strings in front and/or behind a bead disappears, the image from one eye is being supressed.
- If the left string disappears in front of the bead or the right string disappears behind the bead, the right eye is supressing. If the right string disappears before the bead or the left string disappears behind the bead, the left eye is supressing.
- If supression occurs, try slightly jiggling the string, covering and uncovering one eye then the other, and try looking at the Brock strng while wearing red/green glasses.
- While wearing red/green glasses with the red lens over your right eye, the string that looks like it starts in front of your left eye should appear to be red-ish (it is seen with your right eye) and the string that looks like it starts in front of your right eye should appear to be green or blue-ish (it is seen with you left eye).
Strength: Eyes
Stretch: Eyes
Brock String L2
- Tie one end of your Brock string to a distant object, close to eye level. Position the beads so one is about 12 inches from the handle, the second is about 5 feet away, and the third bead at about 8 feet away. Hold the handle of the string to the tip of your nose, not left or right of your nose.
- Look at the bead closest to your nose. Most people see one bead with two strings leading toward it and two strings leaving it. The string appears to make an X that crosses as it passes through the bead. The other beads probably appear blurred and doubled. The double vision tell you your eyes are pointing in the correct direction: the place on the string where you see single is where your eyes are pointing.
- Next, look at the middle bead. You should see the string making an X through the single bead.
- When looking at the far bead, you may see two strings making a V toward the bead, connecting right at the bead. You may or may not see two strings on the far side of the bead.
- The strings should appear to cross exactly at the bead you are looking at. Everything in front or behind should be doubled.
- Prism Jumps
- Hold the prism up to you eye with the thick side of the prism toward your ears (base out) while looking at the first bead. Once that bead looks single, take the prism away and regain fusion. Next, turn the prism so the thick end is toward your nose (base in) while looking at the first bead. Once you are able to fuse with one eye, repeat with your other eye. Do this with each bead. If this is difficult, try moving the beads a bit closer to you. Repeat 4 times over each eye. Base in prisms require divergence; base out prisms require convergence.
- Bug on a String
- Look at one of the beads and imagine a bug crawling from the bead toward your nose. Try to make the X of the two strings smoothly and slowly move toward your nose as it did when you were sliding the bead, then back out toward the bead.
- Stir the Pot
- Ask someone to hold the far end of the Brock string, while standing on a chair or step stool. As they SLOWLY turn the end of the string in a wide circle, keep your eyes on each bead, one a time, and keep the bead single.
- When you are working with the Brock string, try to be aware of objects around you. Do not "tunnel in" to see just the bead or beads and the string. Having someone standing near you can help with this.
- If the strings cross in front of the bead, blink your eyes. Try to relax you gaze: you'll feel like you are looking slighly behind the bead. You can also try to move the bead closer or jiggle the string slightly
- If the strings cross behind the bead, try to pull your eyes in toward your nose. You may feel like you are looking slightly in front of the bead. however, if you can get the strings to cross right at the bead and you see only one bead, that is exactly where your eyes are looking. You may need to move the bead slightly farther back.
- If one of the strings in front and/or behind a bead disappears, the image from one eye is being supressed.
- If the left string disappears in front of the bead or the right string disappears behind the bead, the right eye is supressing. If the right string disappears before the bead or the left string disappears behind the bead, the left eye is supressing.
- If supression occurs, try slightly jiggling the string, covering and uncovering one eye then the other, and try looking at the Brock strng while wearing red/green glasses.
- While wearing red/green glasses with the red lens over your right eye, the string that looks like it starts in front of your left eye should appear to be red-ish (it is seen with your right eye) and the string that looks like it starts in front of your right eye should appear to be green or blue-ish (it is seen with you left eye).
Strength: Eyes
Stretch: Eyes
Burpees
Prerequisites - Pushups: 50, Jumping Jacks: 50, Star Jacks: 50
Strength: Pecs, Hamstrings, Calves, Quads, Triceps
Butt Kicks
Prerequisites - Walking: 50, Jogging: 50
Strength: Hamstrings, Calves, Quads, Hip Flexors
Butterfly Stretch
Notes - aka. Bound Angle Stretch
Stretch: Hip Flexors, Hip Adductors
Stretch: Hip Flexors, Hip Adductors
Stretch: Hip Flexors, Hip Adductors
Stretch: Hip Flexors, Hip Adductors
Calf Raises (Bent-Knee)
Notes - aka. ankle plantar flexion.
Calf Raises (Straight-Leg)
Notes - aka. ankle plantar flexion.
Strength: Calves
Secondary: Tibialis Anterior
Calf Raises (Straight-Leg) + Big Toe Extension
Prerequisites - Calf Raises (Straight-Leg): 50
Notes - aka. ankle plantar flexion.
Calf Smash
Calf Towel Stretch
Stretch: Calves
Camel Stretch
Strength: Quads, Glute Max
Stretch: Abs, Pecs, Hip Flexors, Rotator Cuffs, Serratus Anterior
Cat Cow Stretch
Stretch: Abs, Pecs, Obliques, Traps, Lats, Spinal Erectors, Rhomboids
Stretch: Abs, Pecs, Obliques, Traps, Lats, Spinal Erectors, Rhomboids
Cat Pulling it's Tail Stretch
Stretch: Hamstrings, Quads, Hip Flexors
Central-Peripheral Eye Chart
Skills - Peripheral Vision
Notes - Eyes don't move from center dot, no saccadic eye movements..
Central-Peripheral Saccades
Skills - Eye Movement Control, Peripheral Vision
Prerequisites - Look, Ready, Touch, Back: 50, Central-Peripheral Eye Chart: 50
Notes - aka. Central-Peripheral ABCs
Central-Peripheral ABCs
- Find and point to the A. Keep your eyes on the letter A, and with your peripheral or side vision, locate the letter B. Take your time. keep your eyes on the letter A. Peripheral vision is not detail oriented; finding a specific letter sould take a bit, and blur is ok in your periphery.
- Once you think you have the located the B, touch it. Now, move your eyes to where you are pointing.
- Did you accurately find the letter B?
- Are you touching it or within about a half inch or so from the letter?
- Did you mix up letters with similar lines (E and F, C and G, X and Y, etc.)?
- Slow down and breathe as you use your peripheral vision.
- Keep pointing to the letter B. And locate the letter C with your peripheral vision. Don't look at the C until you have touched it.
- Do this working through the alphabt from Z to A.
- Take your time. This activity is not about speed, finishing in record time, or working on your central (detail-oriented_ vision or on accurate eye jumps. Breathe.
Strength: Eyes
Stretch: Eyes
Chair Stretch
Chest Presses
Neutral-Grip Chest Press
- Flat Bench
Strength: Front Deltoid
Secondary: Biceps, Pecs, Triceps, Forearms
⚠ Wide-Grip Chest Press
- Flat Bench
Strength: Pecs, Front Deltoid
Secondary: Biceps, Triceps, Forearms
Chest Throw
Prerequisites - Pushups: 50, Chest Presses: 50
Child's Stretch
Stretch: Traps, Lats, Spinal Erectors, Rhomboids, Serratus Anterior, Glute Max
Chin Tucks
Chinups
Prerequisites - Rows: 50, Passive Hang: 50
Jackknife Chinups
Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Assisted Chinups
- Pullup Bar | Gymnastic Rings
Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Chinup Negatives
Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Chinups
Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Churn the Pot
Prerequisites - Planks (Forearms): 75
Clamshells
Strength: Glute Med/Min, IT Band
Clutch Flags
Prerequisites - Pushups: 75, Leg Raises: 75, Pullups: 75
Strength: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strength: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strength: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strength: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strength: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strength: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strength: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strength: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Cobra Stretches
Strength: Traps, Spinal Erectors, Triceps, Rhomboids
Stretch: Abs, Biceps, Pecs, Hip Flexors
Cohen Circle Chart
Skills - Eye Teaming, Convergence, Divergence, Focus Accommodation
Prerequisites - Brock String: 50, Tranaglyphs: 50, Sliding Stereo Circles: 50
Cohen Circle Chart
- Hang the Cohen circle chart at eye level on a window so you can look through it at objects in the distance. You'll need to do this during the day when it is light outside. Wear red/green glasses with the red filter over your the right eye.
- Level 1
- Looking at the Cohen Chart, describe what you see:
- Where do you see the circle in relation to the black stripe?
- Is the circle stable or does it move around and change?
- Can you hold it still on the center of the stripe?
- Can you figure out how to change where the circle touches the stripe?
- Where does it feel like you need to look to put the circle: on the right side of the stripe? on the left side of the stripe? in the center of the stripe?
- Move the circle as far as you can to each side and hold it there for 3 seconds. Slowly bring it back to the center of the stripe. Move the circle halfway out on each side.
- Can you hold it there for three seconds then slowly bring it back to center?
- Can you line up the circle so that its edge just rests on the outside edge of the stripe?
- Level 2
- Look at the chart and visually hold the circle still on the stripe. Place the prism in front of one eye. When the circle shifts position, using your eyes, move it back to the middle of the stripe again. Prism base out: all distances, 12 inches to 12 feet. Prism base in: closer distance, 12 inches to 3-6 feet, as possible.
- Level 3
- Hang the Cohen chart with the stripe in the horizontal position. Explore vertical movements of the circle this way.
Strength: Eyes
Stretch: Eyes
Color Saccades
Skills - Eye Movement Control, Visual Spatial Memory, Visual Sequential Memory
Color Saccades / Very Easy
- Color the pictures at the bottom and bottom rather than saying the corresponding color.
- Hang the chart at eye level, about 6' from where you will stand. The top row of the chart or the optional separate "decoding" chart is the answer key for the rest of the chart. To read the chart, find the matching picture on the decoding row or chart and say the corresponding color.
Strength: Eyes
Stretch: Eyes
Color Saccades / Easy
- Color the pictures at the bottom rather than saying the corresponding color.
- Hang the chart at eye level, about 6' from where you will stand. The top row of the chart or the optional separate "decoding" chart is the answer key for the rest of the chart. To read the chart, find the matching picture on the decoding row or chart and say the corresponding color.
Strength: Eyes
Stretch: Eyes
Color Saccades
- Hang the chart at eye level, about 6' from where you will stand. The top row of the chart or the optional separate "decoding" chart is the answer key for the rest of the chart. To read the chart, find the matching picture on the decoding row or chart and say the corresponding color.
Strength: Eyes
Stretch: Eyes
Color Saccades / Hard
- Cut off the top of the chart and hold it in your hand. Hang the bottom portion of the chart at eye level, about 6' from where you are standing.
- Hang the chart at eye level, about 6' from where you will stand. The top row of the chart or the optional separate "decoding" chart is the answer key for the rest of the chart. To read the chart, find the matching picture on the decoding row or chart and say the corresponding color.
Strength: Eyes
Stretch: Eyes
Commando Pullups
Prerequisites - Pullups: 50, Rows: 50, Chinups: 50, Passive Hang: 50
Assisted Commando Pullups
- Pullup Bar | Gymnastic Rings
Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Commando Pullups
Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Compass Stretch
Prerequisites - Butterfly Stretch: 50, Forward Folds: 50, Cradle Stretch: 50
Stretch: Hip Flexors, Hip Adductors
Computer Saccades
Skills - Eye Movement Control
Computer Saccades L1
Strength: Eyes
Stretch: Eyes
Computer Saccades L2
Strength: Eyes
Stretch: Eyes
Copenhagen Plank (Forearms)
Prerequisites - Side Plank (Forearms): 50
Strength: Abs, Obliques, Spinal Erectors, Hip Adductors
Strength: Abs, Obliques, Spinal Erectors, Hip Adductors
Strength: Abs, Obliques, Spinal Erectors, Hip Adductors
Copenhagen Plank (Forearms) + Leg Lifts
Prerequisites - Thigh Lifts: 50, Side Plank (Forearms): 50, Copenhagen Plank (Forearms): 50
Strength: Abs, Obliques, Spinal Erectors, Hip Adductors
Core Brace
Strength: Abs, Obliques, Spinal Erectors
Cossack Squats
Prerequisites - Lateral Lunges: 50, Lateral Squats: 50
Notes - Isometric variation is Side Lunge Stretch.
Strength: Hamstrings, Quads, Glute Max
Stretch: Hip Adductors
Cow Face Arms Stretch
Stretch: Rotator Cuffs
Stretch: Hip Flexors, Hip Adductors
Cow Face Legs Stretch
Stretch: Hip Flexors, Hip Adductors
Stretch: Hip Flexors, Hip Adductors
Stretch: Hip Flexors, Hip Adductors
Cow Face Stretch
Prerequisites - Cow Face Arms Stretch: 25, Cow Face Legs Stretch: 25
Stretch: Hip Flexors, Hip Adductors
Cow Face Stretch w/ Eagle Arms
Prerequisites - Eagle Arms Stretch: 25, Cow Face Legs Stretch: 25
Stretch: Hip Flexors, Hip Adductors
Crab Reach
Prerequisites - Reverse Planks (Hands): 50, Reverse Tabletop: 50
Crab Walks
Prerequisites - Reverse Planks (Hands): 50, Reverse Tabletop: 50
Cradle Stretch
Stretch: Glutes
Crane Stretch
Prerequisites - Crow Stretch: 50
Notes - Not the same as Crow, the arms are straight here.
Crocodile
Notes - aka. Crocodile Pose
Strength: Mind
Cross-Arm Stretch
Stretch: Rotator Cuffs, Lateral Deltoid
Crossover Step Ups
Prerequisites - Lateral Step Ups: 50
⚠ Crossover Step Ups
Strength: Hamstrings, Quads, Hip Adductors
Secondary: Calves, Hip Flexors
Crow Stretch
Prerequisites - Planks (Hands): 50, Shoulder Pressing Hold: 50
Notes - Not the same as Crane, the arms are bent here.
Crush Presses
Curtsy Lunges
Prerequisites - Front Reverse Lunges: 50, Split Squats: 50, Curtsy Squats: 50
Strength: Hamstrings, Quads, Hip Adductors, Glute Med/Min
Secondary: Calves
Curtsy Lunges (Plyometric)
Prerequisites - Depth Drops: 50, Curtsy Squats: 50, Curtsy Lunges: 50
Curtsy Squats
Prerequisites - Split Squats: 50
Strength: Hamstrings, Quads, Hip Adductors, Glute Med/Min
Secondary: Calves
Dancer Stretch
Prerequisites - Bow Stretch: 50, Warrior III: 50
Stretch: Hamstrings, Calves
Dead Bugs
Dead Bugs with Overhead Reach
Prerequisites - Dead Bugs: 50
Pullover Dead Bug
Strength: Pecs, Lats, Core
Secondary: Triceps, Serratus Anterior
Dead-Stop Pushups
Prerequisites - Pushups: 50
Deadlift
Prerequisites - Bodyweight Squats: 50, Hip Thrusts: 50, Glute Bridges: 50
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Traps, Spinal Erectors, Calves, Hip Adductors, Rhomboids
Deep Squats
Prerequisites - Bodyweight Squats: 50, Ankle Mobilization: 50, Tibial Internal Rotation: 50
Notes - aka. Garland Pose.
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs
Stretch: Spinal Erectors, Calves
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs
Stretch: Spinal Erectors, Calves
Deep Squats + Foward Fold
Prerequisites - Bodyweight Squats: 50, Deep Squats: 50
Notes - aka. Garland Pose.
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs
Stretch: Spinal Erectors, Calves
Deep Squats + Rotation
Prerequisites - Bodyweight Squats: 50, Deep Squats: 50
Notes - aka. Garland Pose.
Strength: Traps, Hamstrings, Quads, Rhomboids
Stretch: Abs, Pecs, Obliques, Rotator Cuffs, Serratus Anterior
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs
Stretch: Spinal Erectors, Calves
Depth Drops
Devotional Warrier
Prerequisites - Lizard Stretch: 50
Notes - aka. Humble Warrior
Strength: Quads, Rear Deltoid
Secondary: Lateral Deltoid
Stretch: Pecs, Hip Flexors, Hip Adductors, Front Deltoid
Diagonals
Banded Diagonals
Strength: Traps, Rhomboids
Secondary: Rotator Cuffs, Serratus Anterior
Diaphragmatic Breathing
Diaphragmatic Stretching
Dips
Notes - When you descend into a triceps dip, using poor form, it also increases the risk of shoulder impingement. Impingement is a condition where the ligaments, tendons, and bursa that run underneath the acromion, the bony prominence on the shoulder blade, become compressed. The end result is inflammation and discomfort, especially when you do dips or when you lift your arms up. That’s why form is so critical when you dip.
⚠ Dip Shrugs
Strength: Traps, Rhomboids
Secondary: Abs, Spinal Erectors
Stretch: Serratus Anterior
Strength: Pecs, Triceps
Secondary: Abs, Rhomboids
Directionality Arrows
Skills - Laterality and Directionality, Visual Spatial Relations, Visual Spatial Orientation
Notes - aka. Arrow Chart
Directionality Arrows
- Directionality refers to the position and spatial properties of other people and objects in relation to you. When well-integrated, directionality provides stability and constancy for your understanding of the external world.
- Say the same, do the same
- Stand in a balanced posture
- Hang the arrow chart at eye-level.
- Call out the direction of each arrow while AT THE SAME TIME moving both arms in the same direction of each arrow. It is important that you extend your arms fully and move them ina full, fluid motion. Rotate your wrists so that both palms are facing the direction of movement.
- The goal is to coordinate your verbal response with your arm movement so that they occur simultaneously.
- Add a beat
- When you're ready, add a metronome beat.
- Coordinate what you say and the direction you move your arms with the beat of the metronome.
- Say and do the opposite.
- Say the opposite direction the arrow is pointing, and to move your arms in the opposite direction while using the metronome.
- Say the opposite, do the same.
- Move your hands in the same direction as the arrow, but call out the opposite direction
- Say the same, do the opposite.
- Say the same direction as the arrow, but move your arms in the opposite direction
- Diagonal Arrows
- Repeat the above levels using the diagonal arrow chart.
Strength: Eyes
Stretch: Eyes
Dolphin
Strength: Rotator Cuffs, Serratus Anterior
Stretch: Pecs, Hamstrings, Calves, Deltoids
Stretch: Pecs, Hamstrings, Calves
Stretch: Pecs, Hamstrings, Calves
Dolphin + Plank
Prerequisites - Planks (Forearms): 50, Dolphin: 50
Donkey Kicks
Strength: Hamstrings, Glute Max
Doorway Stretches
Stretch: Traps, Rhomboids
Stretch: Biceps, Rotator Cuffs
Stretch: Pecs, Rotator Cuffs
Dots Card
Skills - Convergence, Divergence
Prerequisites - Eye Pushups (Convergence): 50
Double Leg Lifts
Prerequisites - Side Leg Lifts: 50, Thigh Lifts: 50
Dove Stretch
Prerequisites - Bridges: 75, Camel Stretch: 75
Stretch: Spinal Erectors, Triceps
Downward Dog
Strength: Rotator Cuffs, Serratus Anterior
Stretch: Pecs, Hamstrings, Calves, Deltoids
Strength: Rotator Cuffs, Serratus Anterior
Secondary: Glute Max
Stretch: Pecs, Hamstrings, Calves, Deltoids
Downward Dog + Calf Mobility
Prerequisites - Downward Dog: 50
Strength: Rotator Cuffs, Serratus Anterior
Stretch: Pecs, Hamstrings, Calves
Downward Dog + Plank
Prerequisites - Downward Dog: 50, Planks (Hands): 50
Strength: Abs, Obliques, Spinal Erectors
Stretch: Hamstrings, Calves, Quads
Strength: Abs, Obliques, Spinal Erectors
Stretch: Hamstrings, Calves, Quads
Strength: Abs, Obliques, Spinal Erectors
Stretch: Hamstrings, Calves, Quads
Downward Dog + Upward Dog
Prerequisites - Downward Dog: 50, Cobra Stretches: 50
Strength: Traps, Spinal Erectors, Triceps, Rhomboids
Stretch: Abs, Biceps, Pecs, Hamstrings, Hip Flexors
Dragon Stretch
Stretch: Hamstrings, Quads, Hip Flexors, Hip Adductors
Dragonfly Hold
Prerequisites - Firefly Hold: 50, Shoulder Pressing Hold: 50, Revolved Flying Crow Stretch: 50
Strength: Abs, Traps, Lats, Spinal Erectors, Triceps
Dynamic Planks
Prerequisites - Planks (Hands): 50
Eagle Arms Stretch
Stretch: Traps, Rhomboids
Eagle Legs Stretch
Stretch: Hip Flexors, Hip Adductors
Eagle Stretch
Prerequisites - Eagle Arms Stretch: 25, Eagle Legs Stretch: 25
Stretch: Hip Flexors, Hip Adductors
Ear Pressure Stretch
Prerequisites - Plow Stretch: 50
Stretch: Biceps, Lats, Spinal Erectors
Elbow Levers
Prerequisites - Pushups: 75, Planks (Hands): 75
Strength: Abs, Traps, Triceps
Strength: Abs, Traps, Triceps
Strength: Abs, Traps, Triceps
Strength: Abs, Traps, Triceps
Strength: Abs, Traps, Triceps
Strength: Abs, Traps, Triceps
Strength: Abs, Traps, Triceps
Strength: Abs, Traps, Triceps
Strength: Abs, Traps, Triceps
Strength: Abs, Traps, Triceps
Strength: Abs, Traps, Triceps
Elbow Tendon Glide
Elevated Frog Pumps
Elevated Split Squats
Prerequisites - Split Squats: 50
Strength: Quads, Glute Max
Secondary: Hamstrings, Hip Adductors
Eye Compress
Moist Heat Eye Compress
Stretch: Eyes
Eye Movement Desensitization and Reprocessing
Notes - EMDR
Eye of the Needle Stretch
Stretch: Hip Flexors, Hip Adductors, Pelvic Floor
Eye Pushups (Accommodation)
Skills - Focus Accommodation
Notes - We just want to work accommodation and not convergence so this is best doing one eye at a time.
Eye Pushups (Convergence)
Skills - Convergence, Divergence
Prerequisites - Eye Pushups (Accommodation): 50
Notes - We want to focus on convergence so these should work both eyes at once.
Eye Relaxation
Eye Relaxation w/ Blinking
Stretch: Eyes
Face Pulls
Strength: Traps, Rotator Cuffs, Rhomboids
Secondary: Forearms, Serratus Anterior, Rear Deltoid
Farmer's Carries
Two-Hand Farmer's Carry
Strength: Forearms
Secondary: Biceps, Traps, Lats, Hamstrings, Calves, Quads, Core, Hip Adductors, Rotator Cuffs, Rhomboids
One-Hand Farmer's Carry
Strength: Obliques, Forearms
Secondary: Abs, Biceps, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors, Rotator Cuffs, Rhomboids
Fast Feet
Strength: Hamstrings, Calves, Quads, Hip Flexors
Figure 4 Stretch
Prerequisites - Chair Stretch: 50, Lotus Stretch: 25
Stretch: Hamstrings, Hip Adductors
Finger Abduction
Finger Adduction
Finger Ball Squeezes
Strength: Forearms
Finger Curls
Finger Mobility
Finger Spread
Strength: Forearms
Finger Tendon Glide
Fire Hydrant
Firefly Hold
Prerequisites - Crow Stretch: 50, Deep Squats: 50, Shoulder Pressing Hold: 50
Strength: Abs, Traps, Lats, Spinal Erectors, Triceps
Firelog Stretch
Prerequisites - Pigeon Stretch: 50
Notes - aka. Double Pigeon.
Stretch: Hip Adductors
Fish
Flipper Accommodation
Skills - Eye Movement Control, Eye Teaming, Focus Accommodation
Prerequisites - Eye Pushups (Accommodation): 50
Notes - aka. Accommodative Facility. Uses refractive lens for accommodation (focus).
Flipper Accommodation L1
- Sit at a table with good light for reading. Use a book with small print or a sheet of scrambled letters. Reading material should be at a slant about 16" from eyes.
- Patch each eye. Read one line of scrambled letters with each eye.
- Look through one set of lenses on the flipper and focus on the reading material until it is clear. Once it is clear, read or spell aloud three words.
- Flip the lenses over and focus until the words are clear, then read aloud the next three words. Continue the cycle.
- Make sure you do not move your head or neck closer or farther from your reading material in order to clear the lens.
- Observe how quickly you can clear each lens. Look for signs of fatigue.
- Is one lens more difficult than the other?
- Is it easier with one eye than with the other?
- As less effort is needed to clear the lenses and keep your place, increase the number of lines you read with each eye.
Strength: Eyes
Flipper Accommodation L2
- Sit at a table with good light for reading. Use a book with small print or a sheet of scrambled letters. Reading material should be at a slant about 16" from eyes.
- Place supression check (red/green or polaroid stripes) over reading material. Use both eyes, but wear polaroid or red/green glasses.
- Look through one set of lenses on the flipper and focus on the reading material until it is clear. Once it is clear, read or spell aloud three words.
- Flip the lenses over and focus until the words are clear, then read aloud the next three words. Continue the cycle.
- Alternate stripes may appear black if your eyes are not working together. if this happens, tap the letters you are trying to read or blink.
- Make sure you do not move your head or neck closer or farther from your reading material in order to clear the lens.
- Observe how quickly you can clear each lens. Look for signs of fatigue.
- Is one lens more difficult than the other?
- Is it easier with one eye than with the other?
- As less effort is needed to clear the lenses and keep your place, increase the number of lines you read with each eye.
Strength: Eyes
Flipper Vergence
Skills - Convergence, Divergence
Prerequisites - Brock String: 50, Tranaglyphs: 50, Eye Pushups (Convergence): 50, Sliding Stereo Circles: 50
Notes - Uses prism lens for vergence.
Flutter Kicks
Prerequisites - Dead Bugs: 50
Stretch: Abs, Hip Flexors
Strength: Abs, Hip Flexors
Stretch: Abs, Hip Flexors
Strength: Spinal Erectors
Strength: Spinal Erectors
Strength: Abs, Hip Flexors
Stretch: Abs, Hip Flexors
Flyes
Chest Fly
- Flat Bench
Strength: Pecs
Flying Crow Stretch
Prerequisites - Crow Stretch: 50, Shoulder Pressing Hold: 50
Notes - Not the same as Crane, the arms are bent here.
Flying Horse Stretch
Prerequisites - Lotus Stretch: 50
Stretch: Obliques, Hamstrings, Hip Adductors, Glute Max
Flying Horse Stretch w/ Eagle Arms
Prerequisites - Flying Horse Stretch: 25, Eagle Arms Stretch: 25
Stretch: Obliques, Hamstrings, Hip Adductors, Glute Max
Flying Lizard Stretch
Prerequisites - Lizard Stretch: 50, Four Limbed Staff Pose: 50
Stretch: Hamstrings, Quads, Hip Flexors, Hip Adductors
Flying Splits
Prerequisites - Flying Crow Stretch: 50
Notes - aka. Hurdler Pose
Foot Doming
Foot Mash
Stretch: Calves
Foot-Elevated Lateral Squats
Prerequisites - Lateral Squats: 50
Strength: Calves, Quads, Glute Med/Min
Secondary: Abs, Obliques
Forearm Headstand
Prerequisites - Planks (Forearms): 50, Dolphin: 50, Shoulder Stands: 50
Forearm Plank Thread the Needle
Prerequisites - Side Plank (Forearms): 50
Notes - aka. Forearm Plank with Reach Through
Strength: Core
Forearm Side Plank Clamshells
Prerequisites - Side Plank (Forearms): 25, Clamshells: 50
Strength: Glute Med/Min
Forward Folds
Stretch: Spinal Erectors, Hamstrings, Glute Max
Stretch: Spinal Erectors, Hamstrings
Stretch: Spinal Erectors, Hamstrings, Glute Max
Stretch: Spinal Erectors, Hamstrings, Glute Max
Stretch: Spinal Erectors, Hamstrings, Glute Max
Forward Folds (Revolved)
Prerequisites - Forward Folds: 25
Notes - aka. Revolved Forward Folds; Revolved Straddle Stretch;
Stretch: Obliques, Spinal Erectors, Hamstrings, Glute Max
Stretch: Spinal Erectors, Hamstrings, Glute Max
Four Limbed Staff Pose
Prerequisites - Planks (Hands): 50
Free Space Fusion Card
Skills - Eye Teaming, Convergence, Divergence, Focus Accommodation, Depth Perception
Prerequisites - Brock String: 50, Flipper Accommodation: 50, Eye Pushups (Convergence): 50
Notes - aka. Lifesaver or Sports Fusion Card
Free Space Fusion Card
- Opaque/white card: Converging or base-out work
- Hold the card at arm's length and place the tip of your red pointer stick flat and midway between the two circles.
- Slowly move the red pointer toward you and be aware of what is happening to the circles in the background. Each of the targets will "wiggle" apart so that you briefly have four circles instead of two. As you continue to move the pointer toward your eyes, the middle circles will slide together to form one new circle. Stop! Move the pointer away. Can you still see the middle circle? If so, don't use the pointer for the remaining steps; if not, use it.
- You now have three circles, two blury ones off the the sides, and one clearer circle in the center. If the center circle is not clear, move the card slightly in or out slowly until you find a point where it is clear.
- Some cards have words on a lifesaver shaped circle; other cards have a ball centered in a ring. Take note of details; notice the relative depth of the words in the middle circle on the bottom row. You should notice that the word "LETTERS" is closer to you than the other two words. The ball will appear to be slightly behind the ring. Try to keep both colors present in the middle circle. If it is green, you are favoring your left eye; if it is red, you are favoring your right eye.
- Trombone the circles. Begin by slowly pulling the target closer to you, keeping it clear. When you lose it, or when it blurs, move it further away until it is clear. Repeat the procedure of pulling it as close to your eyes and as far from your eyes as you can. Trombone in 5 times and out 5 times.
- Now move the target in a circular arc. Follow the target around clockwise, then counterclockwise. Always be aware of the depth clue of the middle circle and keep the words clear.
- Repeat steps the prior steps with the second row, then the third row, then fourth row. Make sure you notice depth in the details, sometimes in whole words, sometimes in individual letters. Where is the ball positioned?
- When you can accomplish each of the rows, jump from one to the other so that you can make fast changes.
- Clear/transparent card: diverging or base-in work.
- Repeat the prior steps while looking through (beyond) the target. A good background is a smooth, lightly painted wall. All of the depth effects of the letters, words, and other details are now reversed.
- Alternate base-in (diverging) to base-out (converging) for each row before moving on to the next.
- Guidelines
- There are various clues on each row that tell you when you are not using both eyes together for maximum efficiency. if the green color fades, you are tuning out the left eye; if the red color fades you are tuning out the right eye. Can you see each letter on the lifesaver card? Do you see a short vertical line both above and below the centered ball on the sports fixation card?
- When you look ahead of the card, you will feel like you are pulling your eyes inward or crossing them. When you are looking through the target, you should have the feeling that you are "spacing out" or "phasing through" the target. It is almost life the feeling you get when someone is talking to you but your mind is elsewhere.
- Always try to be aware of what is surrounding the card; do not sacrifice periphery for the sake of central detail (do not shut out the rich information around you when you concentrate on the detail in front of you).
- Anytime you look through the target, you will find it easier if you relax and take a deep breath.
- When you get good at both looking near and looking far, try alternating between the two.
- Don't give up or do it too quickly and stop. Better to do it once or twice thinking about what you see and feel, than five times fast.
Strength: Eyes
Stretch: Eyes
Free Space Perception
Skills - Laterality and Directionality, Visual Spatial Relations, Visual Spatial Orientation
Frog Pump Hip Thrusts
Strength: Hip Adductors, Glute Med/Min
Secondary: Spinal Erectors, Hamstrings
Strength: Hip Adductors, Glute Med/Min
Secondary: Spinal Erectors, Hamstrings
Frog Pumps
Strength: Hip Adductors, Glute Med/Min
Secondary: Spinal Erectors, Hamstrings
Strength: Hip Adductors, Glute Med/Min
Secondary: Spinal Erectors, Hamstrings
Frog Stretch (Bhekasana)
Stretch: Abs, Pecs, Quads, Rotator Cuffs
Stretch: Abs, Pecs, Quads, Rotator Cuffs
Frog Stretch (Mandukasana)
Stretch: Hip Adductors, Pelvic Floor, Glute Max
Front Raises
Notes - aka. Shoulder Flexion. You use your front shoulders a lot every time you bench or press, so front raises are not as necessary for even development.
Strength: Serratus Anterior, Front Deltoid
Front Reverse Lunges
Strength: Hamstrings, Quads, Hip Flexors, Glute Max
Secondary: Calves, Hip Adductors
Strength: Hamstrings, Quads, Hip Flexors, Glute Max
Secondary: Calves, Hip Adductors
Front Splits
Prerequisites - Hamstring Stretch: 50, Downward Dog: 50, Lizard Stretch: 50, Pigeon Stretch: 50, Hurdler Stretch: 50, Hand to Big Toe Stretch (Front): 50
Notes - aka. Monkey Stretch
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Front Squats
Prerequisites - Bodyweight Squats: 50
Strength: Hamstrings, Quads, Glute Max
Gate Stretch
Stretch: Obliques, Hamstrings, Hip Adductors, Serratus Anterior
Glute Bridge + Reach
Prerequisites - Glute Bridges: 50
Glute Bridge March
Prerequisites - Glute Bridges: 50
Glute Bridges
Goblet Squats
Prerequisites - Bodyweight Squats: 50
Good Mornings
Prerequisites - Deadlift: 50
Gorilla Rows
⚠ Alternating Gorilla Rows
Strength: Traps, Lats, Rear Deltoid
Secondary: Biceps, Forearms, Rhomboids
⚠ Gorilla Rows
Strength: Traps, Lats, Rear Deltoid
Secondary: Biceps, Forearms, Rhomboids
Granny Toss
Prerequisites - Bodyweight Squats: 50
Granny Toss
Strength: Biceps
Hack Squats
Prerequisites - Bodyweight Squats: 50
Half Moon Stretch
Prerequisites - Warrior III: 50
Hammer Curls
Hammer Curl
Strength: Biceps, Forearms
Hamstring Bridge March
Prerequisites - Hamstring Bridges: 50
Hamstring Bridges
Prerequisites - Heel Digs: 50
Hamstring Catch
Strength: Hamstrings
Hamstring Curls
Strength: Hamstrings
Standing Hamstring Curl
Strength: Hamstrings
Hamstring Floss
Supine Hamstring Floss
Stretch: Hamstrings, Calves
Hamstring Scoops
Hamstring Stretch
Stretch: Hamstrings, Calves
Hamstring Walk Outs
Prerequisites - Glute Bridges: 50
Hand Plank Thread the Needle
Prerequisites - Side Plank (Hands): 50
Notes - aka Hand Plank with Reach Through
Strength: Core
Hand to Big Toe Stretch (Front)
Prerequisites - Hamstring Stretch: 75, Lizard Stretch: 75, Pigeon Stretch: 75, Hurdler Stretch: 75
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Hand to Big Toe Stretch (Side)
Prerequisites - Lateral Lunges: 75, Lateral Squats: 75, Frog Stretch (Mandukasana): 75
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Hands Clasped Behind Back
Stretch: Pecs, Forearms, Front Deltoid
Handstand Pushups
Prerequisites - Pushups: 50, Handstands: 50, Pike Pushups: 50, Planks (Hands): 50, Pike: 50
Strength: Pecs, Traps, Triceps, Serratus Anterior
Secondary: Abs, Spinal Erectors, Hip Flexors
Handstands
Prerequisites - Planks (Hands): 50, Pike: 50
Strength: Abs, Obliques, Spinal Erectors
Secondary: Traps, Triceps, Forearms, Serratus Anterior
Strength: Abs, Traps, Lats, Spinal Erectors, Triceps, Serratus Anterior
Strength: Abs, Obliques, Spinal Erectors, Serratus Anterior
Secondary: Biceps, Traps, Triceps, Forearms, Rotator Cuffs, Rhomboids
Happy Baby Stretch
Stretch: Spinal Erectors, Hamstrings, Hip Flexors, Hip Adductors, Pelvic Floor
Stretch: Spinal Erectors, Hamstrings, Hip Flexors, Hip Adductors, Pelvic Floor
Hart Chart
Skills - Eye Movement Control, Visual Spatial Memory, Visual Sequential Memory
Hart Chart
- Place the chart on the wall at eye level in a well-lit area. Stand 6-8' back from the chart.
- Read the first and last letter of each line, beginning with the top line. You should read letters as quickly as possible, moving just your eyes. if there is head movement, put a beanbag on your head to make sure you are aware of what your head is doing.
- Read the second and next to last letter of each line, beginning with the top line, reading down.
- Read the third letters from the beginning and end of each line.
- Read the fourth letters from beginning and end of each line, then read the middle two columns.
- Read diagonally. Read the first letter in the column 1 (top left), then the last letter in column 10 (bottom right). Continue reading the letters in column 1 from top to bottom, alternating with the letters in column 10 read from bottom to top. Continue this pattern until the chart is completed.
Strength: Eyes
Stretch: Eyes
Hart Chart w/ Cross Crawl
- Place the chart on the wall at eye level in a well-lit area. Stand 6-8' back from the chart.
- Read the first and last letter of each line, beginning with the top line. You should read letters as quickly as possible, moving just your eyes. if there is head movement, put a beanbag on your head to make sure you are aware of what your head is doing.
- Read the second and next to last letter of each line, beginning with the top line, reading down.
- Read the third letters from the beginning and end of each line.
- Read the fourth letters from beginning and end of each line, then read the middle two columns.
- Read diagonally. Read the first letter in the column 1 (top left), then the last letter in column 10 (bottom right). Continue reading the letters in column 1 from top to bottom, alternating with the letters in column 10 read from bottom to top. Continue this pattern until the chart is completed.
Strength: Eyes
Stretch: Eyes
Hart Chart w/ Cross Crawl March
- Place the chart on the wall at eye level in a well-lit area. Stand 6-8' back from the chart.
- Read the first and last letter of each line, beginning with the top line. You should read letters as quickly as possible, moving just your eyes. if there is head movement, put a beanbag on your head to make sure you are aware of what your head is doing.
- Read the second and next to last letter of each line, beginning with the top line, reading down.
- Read the third letters from the beginning and end of each line.
- Read the fourth letters from beginning and end of each line, then read the middle two columns.
- Read diagonally. Read the first letter in the column 1 (top left), then the last letter in column 10 (bottom right). Continue reading the letters in column 1 from top to bottom, alternating with the letters in column 10 read from bottom to top. Continue this pattern until the chart is completed.
Strength: Eyes
Stretch: Eyes
Hart Chart w/ Infinity Circles
- Place the chart on the wall at eye level in a well-lit area. Stand 6-8' back from the chart.
- Read the first and last letter of each line, beginning with the top line. You should read letters as quickly as possible, moving just your eyes. if there is head movement, put a beanbag on your head to make sure you are aware of what your head is doing.
- Read the second and next to last letter of each line, beginning with the top line, reading down.
- Read the third letters from the beginning and end of each line.
- Read the fourth letters from beginning and end of each line, then read the middle two columns.
- Read diagonally. Read the first letter in the column 1 (top left), then the last letter in column 10 (bottom right). Continue reading the letters in column 1 from top to bottom, alternating with the letters in column 10 read from bottom to top. Continue this pattern until the chart is completed.
Strength: Eyes
Stretch: Eyes
Hart Chart w/ Metronome
- Place the chart on the wall at eye level in a well-lit area. Stand 6-8' back from the chart.
- Read the first and last letter of each line, beginning with the top line. You should read letters as quickly as possible, moving just your eyes. if there is head movement, put a beanbag on your head to make sure you are aware of what your head is doing.
- Read the second and next to last letter of each line, beginning with the top line, reading down.
- Read the third letters from the beginning and end of each line.
- Read the fourth letters from beginning and end of each line, then read the middle two columns.
- Read diagonally. Read the first letter in the column 1 (top left), then the last letter in column 10 (bottom right). Continue reading the letters in column 1 from top to bottom, alternating with the letters in column 10 read from bottom to top. Continue this pattern until the chart is completed.
Strength: Eyes
Stretch: Eyes
Head to Knee
Prerequisites - Forward Folds: 50
Stretch: Spinal Erectors, Hamstrings, Hip Adductors
Stretch: Spinal Erectors, Hamstrings, Hip Adductors
Heel Digs
Strength: Hamstrings
Heel Sits
Heel Walk
Notes - Ankle Plantar Flexion. Not a duplicate of Toe Raises b/c we want a seperate progression range for this.
Hero Stretch
Stretch: Quads, Hip Flexors, Tibialis Anterior
Stretch: Quads, Hip Flexors, Tibialis Anterior
Stretch: Quads, Hip Flexors, Tibialis Anterior
Stretch: Quads, Hip Flexors, Tibialis Anterior
Stretch: Quads, Hip Flexors, Tibialis Anterior
Heron Stretch
Prerequisites - Forward Folds: 50, Head to Knee: 50
Stretch: Spinal Erectors, Hamstrings
High Bicycle
Notes - Pilaties move
Stretch: Abs, Hip Flexors
High Knees
Prerequisites - Walking: 50, Jogging: 50
Strength: Hamstrings, Calves, Quads, Hip Flexors
High Lunge
Prerequisites - Dragon Stretch: 50
Notes - In Warrior 1, your back heel is placed down on the floor and your toes are angled away from your body. In High Lunge, your back heel is lifted, and your toes face forward.
Strength: Spinal Erectors, Front Deltoid
Stretch: Pecs, Hip Flexors, Hip Adductors, Serratus Anterior
High Lunge w/ Eagle Arms
Prerequisites - Eagle Arms Stretch: 50, High Lunge: 50
Notes - In Warrior 1, your back heel is placed down on the floor and your toes are angled away from your body. In High Lunge, your back heel is lifted, and your toes face forward.
Strength: Spinal Erectors, Front Deltoid
Stretch: Pecs, Hip Flexors, Hip Adductors, Serratus Anterior
Hip Airplanes
Prerequisites - Warrior III: 50
Strength: Spinal Erectors, Glute Med/Min
Secondary: Abs, Obliques
Stretch: Hamstrings, Hip Adductors
Strength: Spinal Erectors, Glute Med/Min
Secondary: Abs, Obliques
Stretch: Hamstrings, Hip Adductors
Strength: Spinal Erectors, Glute Med/Min
Secondary: Abs, Obliques
Stretch: Hamstrings, Hip Adductors
Hip External Rotation Pushups
Prerequisites - Pushups: 50
Hip Mobilization
Banded Hip Distraction
Hip Rotations
Hip Thrusts
Prerequisites - Glute Bridges: 50
Strength: Glute Max
Secondary: Hamstrings
Hollow Body Hold
Prerequisites - Boat Stretch: 50
Strength: Abs, Obliques, Hip Flexors
Secondary: Spinal Erectors, Quads
Hops
Prerequisites - Vertical Jumps: 50, Depth Drops: 50
Horse Rider Stretch
Prerequisites - High Lunge: 25
Notes - aka. Equestrian Pose; Low Lunge
Strength: Spinal Erectors, Front Deltoid
Stretch: Pecs, Hip Flexors, Hip Adductors, Serratus Anterior
Horse Stretch
Notes - aka. Goddess Stretch
Stretch: Hip Adductors, Glute Med/Min
Stretch: Hip Adductors, Glute Med/Min
Horse Stretch w/ Forward Fold
Prerequisites - Forward Folds: 25, Horse Stretch: 50
Notes - aka. Goddess Stretch
Stretch: Hip Adductors, Glute Med/Min
Hot and Cold Therapy
Strength: Mind
Hula Hoop
Hula Hoop
Strength: Abs, Calves, Quads, Hip Adductors
Hundreds
Hurdler Stretch
Prerequisites - Forward Folds: 50, 90/90 Hip Stretch: 50
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Ice Bath
Strength: Mind
Inch Worms
Prerequisites - Pushups: 50, Downward Dog: 50
Strength: Pecs, Triceps
Stretch: Abs, Spinal Erectors, Hamstrings, Quads, Rotator Cuffs, Rhomboids
Jogging
Prerequisites - Walking: 50
Jump Rope
Jump Squats
Prerequisites - Bodyweight Squats: 50, Depth Drops: 50
Notes - aka. Squat Jumps
Jumping Jacks
Strength: Abs, Calves, Quads, Hip Adductors, Rotator Cuffs, Rhomboids
Stretch: Hamstrings
Strength: Abs, Calves, Quads, Hip Adductors, Rotator Cuffs, Rhomboids
Stretch: Hamstrings
Strength: Abs, Calves, Quads, Hip Adductors, Rotator Cuffs, Rhomboids, Glute Med/Min
Stretch: Hamstrings
Karaoke
Prerequisites - Walking: 50, Jogging: 50
Kegals
Strength: Pelvic Floor
Strength: Pelvic Floor
Kettlebell Swings
Prerequisites - Bodyweight Squats: 50
⚠ Two-Handed Kettlebell Swings
Strength: Hamstrings, Calves, Glute Max
Secondary: Traps, Lats, Spinal Erectors, Rhomboids
Kettlebell Windmill
Prerequisites - Triangle Stretch: 50, Arm Bar: 50
Strength: Rotator Cuffs, Serratus Anterior, Rear Deltoid
Secondary: Glute Max, Lateral Deltoid
Stretch: Pecs
Strength: Rotator Cuffs, Serratus Anterior, Rear Deltoid
Secondary: Glute Max, Lateral Deltoid
Stretch: Pecs, Hamstrings
Knee Lift & Glute Press
Stretch: Abs, Hip Flexors
Knee Tucks
Kneeling Adductor Stretch
Prerequisites - Lateral Lunges: 50, Lateral Squats: 50
Stretch: Hamstrings, Hip Adductors
Kneeling Hip Flexor Stretch
Stretch: Quads, Hip Flexors
Stretch: Quads, Hip Flexors
Knees to Chest Stretch
Stretch: Abs, Hip Flexors
Stretch: Lats, Spinal Erectors, Glute Max
Stretch: Lats, Spinal Erectors, Glute Max
Stretch: Abs, Hip Flexors
L Sit
Prerequisites - Leg Raises: 50, Forward Folds: 50, Support Hold: 50
Landmine Rotations
Prerequisites - Seated Twists: 50
Landmine Twists (Arms Only)
Strength: Abs, Obliques, Lats, Spinal Erectors
Secondary: Hamstrings, Hip Flexors
Landmine Twists
Strength: Abs, Obliques, Lats, Spinal Erectors
Secondary: Hamstrings, Hip Flexors
Laryngeal Massage
Lat Pulldowns
Lateral Lunge with Overhead Reach
Prerequisites - Lateral Lunges: 50, Lateral Squats: 50
Strength: Hamstrings, Quads, Hip Adductors, Glute Med/Min
Stretch: Abs
Lateral Lunges
Prerequisites - Lateral Squats: 50
Strength: Hamstrings, Quads, Hip Adductors, Glute Med/Min
Secondary: Calves
Lateral Raises
Lateral Squat Walks
Prerequisites - Bodyweight Squats: 50
Strength: Hip Adductors, Glute Med/Min
Secondary: Abs, Hamstrings, Calves, Quads
Lateral Squats
Prerequisites - Bodyweight Squats: 50
Strength: Calves, Quads, Glute Med/Min
Secondary: Abs, Obliques
Lateral Step Downs
Lateral Step Downs
Strength: Hamstrings, Quads, Glute Med/Min
Secondary: Calves, Hip Flexors, Hip Adductors
Lateral Step Ups
Lateral Step Ups
Strength: Quads, Glute Med/Min
Secondary: Hamstrings, Calves, Hip Flexors, Hip Adductors
Lazy 8s
Skills - Eye Movement Control, Figure Ground
Leg Cycle
Leg Lifts
Leg Lifts from Reverse Planks (Forearms)
Prerequisites - Planks (Forearms): 50, Leg Lifts: 50, Reverse Planks (Forearms): 50
Strength: Core
Secondary: Hamstrings, Quads
Leg Lifts from Reverse Planks (Hands)
Prerequisites - Reverse Planks (Hands): 50, Leg Lifts: 50, Planks (Hands): 50
Leg Raises
Hanging Knee Raises
Strength: Abs, Hip Flexors
Secondary: Spinal Erectors, Forearms
Hanging Oblique Raises
Strength: Abs, Obliques, Hip Flexors
Secondary: Spinal Erectors, Forearms
Hanging Leg Raises
Strength: Abs, Hip Flexors
Secondary: Spinal Erectors, Forearms
Toe to Bars
Strength: Abs, Hip Flexors
Secondary: Spinal Erectors, Forearms
Leg Spreads
Leg Swings
Stretch: Abs, Hip Flexors
Legs Behind Head
Prerequisites - Forward Folds: 50, Compass Stretch: 75, Cradle Stretch: 75
Stretch: Spinal Erectors, Hamstrings, Hip Flexors, Hip Adductors, Pelvic Floor
Stretch: Spinal Erectors, Hamstrings, Hip Flexors, Hip Adductors, Pelvic Floor
Legs Up the Wall
Strength: Mind
Lion Stretch
Stretch: Quads, Forearms, Face
Lizard Stretch
Prerequisites - Butterfly Stretch: 50, Dragon Stretch: 50
Stretch: Hamstrings, Quads, Hip Flexors, Hip Adductors
Stretch: Hamstrings, Quads, Hip Flexors, Hip Adductors
Lock Clams
Strength: Glute Med/Min, IT Band
Locust
Notes - Different from Superman in that the arms stay back instead of coming forward.
Look, Ready, Touch, Back
Skills - Eye Movement Control, Peripheral Vision, Gross-Motor, Fine-Motor
Notes - aka. Space Fixator
Look, Ready, Touch, Back
- Patch one eye, read chart; move patch to your other eye and repeat.
- Train each eye individually before training both eyes together as a way to strengthen and fine tune each eye’s ability. This allows for the skill set for each eye to be improved on and equalized between the two eyes before working on their abilities together.
- Stand about 16 inches away from chart. Look at center target.
- Say Look - move your eyes to the top target (12:00 location).
- Say Ready - point the index finder of your dominant hand to your temple
- Say Touch - touch the target you are looking at.
- Say Back - return your hand to your side and look back at the center target.
- Repeat steps 1-5 looking at each target working in a clockwise direction.
- Work in a counter-clockwise direction.
- Use your non-dominant hand.
- Alternate hands with each target.
- Someone else says "Look, ready, touch, back" while you follow the instructions.
- Only look at 12, 3, 6, and 9 o'clock position targets,
- Call out and execute the commands in rythym with a metronome set at 60 beats per minute.
- Add your feet in the following order of difficulty:
- Point with your dominant hand and foot for the entire chart: hands and feet on the same side.
- Use your non-dominant hand and foot for the entire chart.
- Switch between your left and right sides at each target: hands and feet on the same side.
- Use your dominant hand and non-dominant foot for the whole chart: opposite hand and foot.
- Use your non-dominant hand and dominant foot for the whole chart: opposite hand and foot.
- Switch between your left and right sides at each target: opposite hand and foot.
Strength: Eyes
Stretch: Eyes
Lotus Stretch
Prerequisites - Butterfly Stretch: 50, Pigeon Stretch: 50, Firelog Stretch: 50
Stretch: Hip Flexors, Hip Adductors
Stretch: Hip Flexors, Hip Adductors
Lotus Stretch w/ Forward Fold
Prerequisites - Forward Folds: 25, Lotus Stretch: 50
Stretch: Hip Flexors, Hip Adductors
Lotus Toe Balance Stretch
Prerequisites - Lotus Stretch: 25, Figure 4 Stretch: 50
Stretch: Hip Flexors, Hip Adductors
Lunges (Plyometric)
Prerequisites - Walking Lunges: 50, Front Reverse Lunges: 50, Depth Drops: 50
Lying IT Band Stretch
Stretch: Hamstrings, Glute Med/Min, IT Band
Map on the Floor
Skills - Laterality and Directionality, Visual Spatial Relations, Visual Spatial Orientation, Visualization
Map on the Floor
- 20' Yarn | 20' Rope
- Lay out the yarn or rope on the floor in a pattern with lots of left and right turning right angles.
- Straddle the rope, one foot on either side, and walk, following the rope. When the rope turns, stop precisely, state the direction of that turn, and continue if correct.
- Once you reach the end of the rope, turn around and return to the beginning, continuing to state the direction of each turn.
- Do you have a strategy? What is it? For example, "I write with my right hand, so I need to turn right now" or "I wear a ring on my left hand, so this turn is a left turn."
- Sit nearby, and tell someone else which way to turn through the map.
- This is more difficult, as the direction you are facing is not always the same direction as the person walking along the rope.
- You may have to turn yourself to begin to understand this concept.
- Imagine an invisible person walking through the map. Tell which direction the invisible person should turn at each corner.
Strength: Eyes
Stretch: Eyes
Marsden Ball
Skills - Eye Movement Control, Gross-Motor, Fine-Motor
Marsden Ball
- Hang the ball so it is positioned at nose level or elbow level while you are standing. Stand about 16-20 inches from the ball.
- Pursuits
- Gently swing the ball that is hanging at nose level. Watch the ball swing side-to-side. Both eyes should move at the same speed as the ball. Your head and body should remain still. You should notice the ball moves smoothly across your visual field. If it appears to jump from one location to another, your eyes may have looked away momentarily.
- If this is difficult, try touching the ball with your finger or shining a penlight on the ball as it swings. You could also try a larger target - a balloon on a string will also move more slowly.
- If you are moving your head and body, try lying on the floor on your back, with the ball hanging 12-24 inches from your nose.
- Next: swing the ball in a vertical, diagonal and circular movements (both clockwise and counter-clockwise). Add thinking tasks, such as solving simple math problems or spelling words. Carry on a conversation as you wach the ball. Stand on a balance board. Stand on one foot.
- Hand Hit and Catch
- Swing the ball out in front of you with both hands and catch it with both hands when it comes back. Hit and catch it with your right hand. Hit and catch it with your left hand. Hit and catch it with both hands clasped together.
- Palm, fist, elbow, thumb
- Hit the ball back and forth between both hands, using your palms. Hit the ball between your fists. Hit the ball between your elbows. Hit the ball between your thumbs. hit the ball between your index fingers. The goal is to control the ball, so don't smack it too hard.
- Crocodile Munch
- Swing the ball out in front of you. Extend your arms out in front of your, keeping your elbows straight, and catch the ball. You'll have to estimate just how close the ball it and how quickly it is swingingto accurately catch the ball in your outstretched palms.
- Around
- Swing the ball in a clockwise direction with your left hand. Catch it with your right hand and swing it in a counterclockwise direction. Try to make the ball follow the same path or trajectory in the opposite direction each time.
- With the ball hanging at elbow level, hold a dowel, gift wrap tube, or broomstick handle horizontally in front of yourself with both hands on the stick about shoulder width apart. Bunt the ball with the center of the stick. Hit it straight ahead into someone's hands. Hit it to your right. Hit it to your left. Keep the ball under control.
- Orbit
- Hang the ball at shoulder level and place a chart on the wall directly beyond it at eye level. Swing the ball in a wide orbit. Read the chart as you step into the ball's orbit and back outside the path of the ball. You will need to use your peripheral vision to not get tapped by the ball.
- Hoop
- Ring the moving ball with a hoop (a bent wire clothed hanger works) without touching the ball or the string.
- Beanbag
- Toss a beanbag at the suspended ball. Gradually increase your distance from the ball.
- Metronome
- Tap the ball with your hand to the beat of a metronome.
Strength: Eyes
Matrix Squats
Prerequisites - Bodyweight Squats: 50
Mermaid Stretch
Prerequisites - Pigeon Stretch: 25
Notes - Less advanced then King Pigeon
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Metatarsal Mobilization
Midline Muscle Activation
Midline Muscle Activation Drill
Secondary: Hamstrings, Calves
Military Saccades
Skills - Eye Movement Control
Prerequisites - Saccades: 50
Notes - aka. Hart Chart Decoding
Military Saccades / Easy
- Hang the chart on the wall. Stand back far enough to read, but not touch the chart. Use the coordinates to find a letter.
- Takes turns with someone giving each other coordinated and finding the letter at those coordinates.
- Use the coordinate worksheet to figure out word puzzles.
- Play Hangman with someone, saying the coordinates of the letter you want to use.
- Put a beanbag on your head if you find yourself moving your head.
- Spell shorter words.
- Use letters close to the outside of the grid.
Strength: Eyes
Stretch: Eyes
Military Saccades
- Hang the chart on the wall. Stand back far enough to read, but not touch the chart. Use the coordinates to find a letter.
- Takes turns with someone giving each other coordinated and finding the letter at those coordinates.
- Use the coordinate worksheet to figure out word puzzles.
- Play Hangman with someone, saying the coordinates of the letter you want to use.
- Put a beanbag on your head if you find yourself moving your head.
Strength: Eyes
Stretch: Eyes
Military Saccades / Hard
- Hang the chart on the wall. Stand back far enough to read, but not touch the chart. Use the coordinates to find a letter.
- Takes turns with someone giving each other coordinated and finding the letter at those coordinates.
- Use the coordinate worksheet to figure out word puzzles.
- Play Hangman with someone, saying the coordinates of the letter you want to use.
- Put a beanbag on your head if you find yourself moving your head.
- Spell longer words.
- Use the letters in the center of the grid.
Strength: Eyes
Stretch: Eyes
Mirror Superimposition
Skills - Eye Teaming
Mirror Walk-Aways
Skills - Eye Teaming, Convergence, Divergence
Mixed Grip Pullups
Prerequisites - Pullups: 50, Chinups: 50
Assisted Mixed Grip Pullups
- Pullup Bar | Gymnastic Rings
Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Mixed Grip Pullups
Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Monkey Row
Monkey Row
Strength: Traps, Lats, Lateral Deltoid
Secondary: Biceps, Rotator Cuffs, Rhomboids, Serratus Anterior
Monster Walk
Monster Walk
Strength: Hamstrings, Glute Med/Min
Mountain Climbers
Prerequisites - Planks (Hands): 50, Dynamic Planks: 50
Strength: Abs, Hamstrings, Calves, Quads, Hip Flexors
Strength: Abs, Obliques, Hamstrings, Calves, Quads, Hip Flexors
Strength: Abs, Hamstrings, Calves, Quads, Hip Flexors
Strength: Abs, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors
Strength: Abs, Hamstrings, Calves, Quads, Hip Flexors
Strength: Abs, Hamstrings, Calves, Quads, Hip Flexors
Near/Far Accommodative Rock Chart
Skills - Focus Accommodation
Notes - Works on accommodation or focusing ability.
Near/Far Accommodative Rock Chart
- Large Grid of Random Letters & Small Grid of Random Letters & Eye Patch
- Patch one eye. Place the large chart on a wall at eye level. Hold the small card just below your line of sight, close to your eyes so the letters are clear, yet still a challenge to keep clear (usually 3-5"). Stand 6-8' from the large chart.
- Read half the chart, then move the patch to your other eye and repeat.
- Read one line on the distance chart, followed by a line on the near chart.
- Read 5 letters on the distance chart, followed by the next 5 letters on the near chart.
- Read three letters on the distant chart followed by five on the near chart.
- Read the whole chart, then move the patch to the other eye and repeat.
- Read one line on the distance chart, followed by a line on the near chart.
- Read 5 letters on the distance chart, followed by the next 5 letters on the near chart.
- Read three letters on the distant chart followed by five on the near chart.
Strength: Eyes
Stretch: Eyes
Near/Far Phonetic Focus
Skills - Eye Movement Control, Focus Accommodation, Visual Spatial Memory, Visual Sequential Memory
Prerequisites - Near/Far Accommodative Rock Chart: 50
Notes - Works on accommodation or focusing ability.
Near/Far Phonetic Focus
- Eye Patch & Small Letter Chart & Large Letter Chart
- Stand 8-10' from the far chart, hung on the wall at eye level. Hold the near chart really close to your eyes, slightly below eye level. Each chart should be clear, but the small chart should be near enough to your eyes that you have to work to make it clear. It might even be slightly uncomfortable. Read the first sound on the near chart with the corresponding sound on the distant chart, correctly forming a word.
- Patch one eye. Read half the chart, then move the patch to your other eye and repeat.
- Patch one eye. Read the entire chart, then move the patch to your other eye and repeat.
Strength: Eyes
Stretch: Eyes
Neck Strength
Neck Stretches
Ninja Saccades
Skills - Eye Movement Control
Prerequisites - Saccades: 50, Look, Ready, Touch, Back: 50, Hart Chart: 50
Nordic Curls
Nose Unblocking
O X O
Skills - Peripheral Vision, Gross-Motor, Fine-Motor
O X O - Shapes
- Draw an X level with your nose. Try to keep looking at this while drawing with both hands at the same time. Hold markers like you would holding onto a bitcycle handlebar. Continuously draw about 10 of each shape, each direction.
- Draw basketball sized symmetrical circles.
- Draw reciprocal circles: clockwise or counter-clockwise (like bicycle tires).
- Draw squares in the same manner as the circles.
- Draw triangles
- Are your shapes symmetrical? Are they evenly spaced from the X?
- Can you see your hands as you draw all the way around?
Strength: Eyes
Stretch: Eyes
O X O - Trees and Butterflies
- Draw an X level with your nose. Try to keep looking at this while drawing with both hands at the same time. Hold markers like you would holding onto a bitcycle handlebar. Continuously draw about 10 of each shape, each direction.
- Draw a vertical line on the board. Now draw vertical zig zag lines that meet at the line you drew (bilateral trees) or curved lines (bilateral butterflies)
- Are your shapes symmetrical? Are they evenly spaced from the X?
- Can you see your hands as you draw all the way around?
Strength: Eyes
Stretch: Eyes
O X O - Letters and Numbers
- Draw an X level with your nose. Try to keep looking at this while drawing with both hands at the same time. Hold markers like you would holding onto a bitcycle handlebar. Continuously draw about 10 of each shape, each direction.
- Write the alphabet, upper case, lowercase, correctly oriented with your dominant hand and the mirror image with your non-dominant hand.
- Repeat, writing numbers 0-9.
- Are your shapes symmetrical? Are they evenly spaced from the X?
- Can you see your hands as you draw all the way around?
Strength: Eyes
Stretch: Eyes
Oblique Twists
Prerequisites - Pallof Presses: 50
Half-Kneeling Oblique Twists
Strength: Obliques
Secondary: Abs, Spinal Erectors
Stretch: Abs, Spinal Erectors
Strength: Obliques
Secondary: Abs, Spinal Erectors
Stretch: Abs, Spinal Erectors
One-Leg Dives
Prerequisites - Straight-Leg Ball Pickup: 50
Strength: Hamstrings
Open Book
Open Leg Rocker
Notes - Isometric variation is Upward Facing Wide Angle
Ostrich Walk
Overhead Carries
Prerequisites - Rack Carries: 50
Notes - You have to press the weight up into the carry position.
Two-Hand Overhead Carry
Strength: Abs, Spinal Erectors, Serratus Anterior
Secondary: Triceps, Forearms, Rotator Cuffs
One-Hand Overhead Carry
Strength: Abs, Obliques, Spinal Erectors, Serratus Anterior
Secondary: Triceps, Forearms, Rotator Cuffs
Overhead Presses
Prerequisites - Wall Angels: 50, Bottom Up Holds: 50
⚠ Overhead Press
Strength: Triceps, Serratus Anterior, Lateral Deltoid
Secondary: Pecs, Traps, Rotator Cuffs
Overhead Reaches
Banded Overhead Reach
Strength: Traps, Rotator Cuffs, Rhomboids, Serratus Anterior
Secondary: Pecs, Lats
Overhead Shrugs
Prerequisites - Overhead Carries: 50
⚠ Overhead Shrug
Strength: Traps, Rhomboids, Serratus Anterior
Secondary: Rotator Cuffs, Lateral Deltoid
Overhead Squats
Prerequisites - Bodyweight Squats: 50, Overhead Carries: 50
Notes - This is primarily mobility training. Not a functional movement.
Overhead Squats
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves
Pallof Presses
Half-Kneeling Pallof Press
Strength: Abs, Obliques, Spinal Erectors
Secondary: Rotator Cuffs
Chaos Pallof Press
- Resistance Bands
Strength: Abs, Obliques, Spinal Erectors
Secondary: Rotator Cuffs
One-Leg Pallof Press
Strength: Abs, Obliques, Spinal Erectors
Secondary: Rotator Cuffs
Passive Hang
Passive Hang
Strength: Forearms
Stretch: Biceps, Traps, Lats, Spinal Erectors, Rotator Cuffs, Rhomboids, Serratus Anterior
Peacock Plank
Prerequisites - Planks (Hands): 50, Crow Stretch: 50
Strength: Core, Forearms
Strength: Core, Forearms
Peripheral Ball Drops
Skills - Peripheral Vision
Peripheral Field
Skills - Peripheral Vision
Pigeon Stretch
Prerequisites - Sleeping Pigeon Stretch: 50
Notes - aka. Swan Stretch; Pigeon Stretch.
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Pike
Prerequisites - Planks (Hands): 50
Strength: Abs, Obliques, Spinal Erectors
Secondary: Traps, Triceps, Forearms, Serratus Anterior
Strength: Abs, Obliques, Spinal Erectors
Secondary: Traps, Triceps, Forearms, Serratus Anterior
Pike Compressions
Prerequisites - Forward Folds: 50, L Sit: 50
Strength: Abs, Hip Flexors
Pike Pushups
Prerequisites - Pushups: 50, Pike: 50
Strength: Pecs, Triceps, Front Deltoid
Secondary: Abs, Obliques, Traps, Spinal Erectors, Serratus Anterior
Strength: Pecs, Triceps, Front Deltoid
Secondary: Abs, Obliques, Traps, Spinal Erectors, Serratus Anterior
Pilates Barre Arabesque
Stretch: Abs, Hip Flexors
Stretch: Abs, Hip Flexors
Pilates Barre Curtsey
Stretch: Abs, Hip Flexors
Pilates Barre Plié
Stretch: Abs, Hip Flexors
Stretch: Abs, Hip Flexors
Stretch: Abs, Hip Flexors
Stretch: Abs, Hip Flexors
Stretch: Abs, Hip Flexors
Plank to Pike
Prerequisites - Planks (Hands): 50, Pike: 50
Strength: Abs, Hip Flexors
Strength: Abs, Hip Flexors
Planks (Forearms + Hands)
Prerequisites - Planks (Forearms): 50, Planks (Hands): 50
Strength: Core
Planks (Forearms)
Strength: Core
Strength: Core
Strength: Core
Strength: Core
Strength: Core
Strength: Core
Strength: Core
Planks (Forearms) + Arm Reach
Prerequisites - Planks (Forearms): 50
Strength: Core
Strength: Core
Planks (Forearms) + Leg Reach
Prerequisites - Planks (Forearms): 50
Strength: Core
Planks (Hands)
Strength: Core
Strength: Core
Strength: Core
Strength: Core
Strength: Core
Strength: Core
Strength: Core
Strength: Core
Planks (Hands) + Arm Reach
Prerequisites - Planks (Hands): 50
Strength: Core
Strength: Core
Planks (Hands) + Leg Reach
Prerequisites - Planks (Hands): 50
Strength: Core
Planks + Rows
Prerequisites - Rows: 50, Planks (Hands): 50
Strength: Abs, Obliques, Spinal Erectors
Secondary: Biceps, Traps, Lats, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids
Plow Stretch
Stretch: Traps, Lats, Spinal Erectors, Hamstrings, Rhomboids
Powell Raise
Powell Raise from Forearm Side Plank
Prerequisites - Side Plank (Forearms): 50, Powell Raise: 50
Side Plank Powell Raise
Strength: Rotator Cuffs, Rear Deltoid
Secondary: Abs, Obliques, Spinal Erectors, Lateral Deltoid
Pseudo Planche
Prerequisites - Pushups: 50, Peacock Plank: 50
Strength: Pecs, Triceps
Stretch: Abs, Obliques, Spinal Erectors, Quads, Rotator Cuffs, Rhomboids
Psoas March
Psoas March
Strength: Hip Flexors
Pullovers
Pullover
- Flat Bench
Strength: Pecs, Lats
Secondary: Triceps, Serratus Anterior
Pullups
Prerequisites - Rows: 50, Scapular Pullups: 50, Passive Hang: 50
Jackknife Pullups
Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Assisted Pullups
- Pullup Bar | Gymnastic Rings
Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Pullup Negatives
Strength: Biceps, Traps, Lats, Forearms
Secondary: Abs, Rotator Cuffs
Pullups
Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Puppy Dog
Stretch: Abs, Pecs, Rotator Cuffs, Serratus Anterior
Pushups
Strength: Pecs, Triceps, Front Deltoid
Strength: Pecs, Triceps, Front Deltoid
Secondary: Abs, Spinal Erectors, Hip Flexors
Strength: Pecs, Triceps, Front Deltoid
Secondary: Abs, Spinal Erectors, Hip Flexors
Strength: Pecs, Triceps, Front Deltoid
Secondary: Abs, Spinal Erectors, Hip Flexors
Pushups (Plyometric)
Prerequisites - Pushups: 50
Pyramid Stretch
Prerequisites - Forward Folds: 50, Triangle Stretch: 50
Stretch: Hamstrings, Hip Flexors, Glute Max
Stretch: Hamstrings, Hip Flexors, Glute Max
Quadruped + Downward Dog
Prerequisites - Downward Dog: 50, Quadruped Planks: 50
Strength: Abs, Obliques, Spinal Erectors
Stretch: Hamstrings, Calves, Quads
Quadruped Kick Through
Prerequisites - Quadruped Planks: 50
Strength: Abs, Obliques, Spinal Erectors, Glute Max
Secondary: Hip Flexors, Glute Med/Min, Front Deltoid, Lateral Deltoid
Quadruped Planks
Strength: Abs, Obliques, Spinal Erectors
Secondary: Hip Flexors
Rabbit Stretch
Stretch: Biceps, Lats, Spinal Erectors
Rack Carries
Prerequisites - Farmer's Carries: 50
Two-Hand Rack Carry
Strength: Forearms
Secondary: Biceps, Traps, Lats, Hamstrings, Calves, Quads, Core, Hip Adductors, Rhomboids
One-Hand Rack Carry
Strength: Obliques, Forearms
Secondary: Abs, Biceps, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors, Rhomboids
Ragdoll Stretch
Stretch: Spinal Erectors, Hamstrings, Glute Max
Randolph Shuffle
Skills - Gross-Motor, Fine-Motor, Laterality and Directionality, Visual Spatial Relations, Visual Spatial Orientation
Randolph Shuffle L1
- Increase Difficulty
- Shuffle with your eyes closed.
- Drop out shuffle: Perform regular sequence until commanded to drop out an arm or leg. Continue the rest of sequence until commanded to include arm or leg.
- Pay attention to the feeling and visualize your body position and balance.
Strength: Eyes
Stretch: Eyes
Randolph Shuffle L2
- Increase Difficulty
- Do with eyes closed.
- Drop out shuffle: Perform regular sequence until commanded to drop out an arm or leg. Continue the rest of sequence until commanded to include arm or leg.
- Pay attention to the feeling and visualize your body position and balance.
Strength: Eyes
Stretch: Eyes
Reading
Strength: Mind
Ready, Touch, Look, Back
Skills - Eye Movement Control, Peripheral Vision, Gross-Motor, Fine-Motor
Notes - aka. Space Fixator
Ready, Touch, Look, Back
- Patch one eye, read chart; move patch to your other eye and repeat.
- Train each eye individually before training both eyes together as a way to strengthen and fine tune each eye’s ability. This allows for the skill set for each eye to be improved on and equalized between the two eyes before working on their abilities together.
- Stand about 16 inches away from the chart. Begin by looking at the center target.
- Say Ready: hold your dominant hand index finger beside your temple. Using your peripheral vision, locate the top target (12:00 position).
- Say Touch: point to the top target without changing your focus from the center target.
- Say Look: move your eyes to look where you are pointing.
- Say Back: return your hand to your side and look back to the center target.
- Repeat steps 1-5 looking at each target working in a clockwise direction.
- Work in a counter-clockwise direction.
- Use your non-dominant hand.
- Alternate hands with each target.
- Someone else says "Ready, touch, look, back" while you follow the instructions.
- Only look at 12, 3, 6, 9 o'clock position targets.
- Call out and execute the commands in rhythm with a metronome set at 60 beats per minute.
- Add your feet in the following order of difficulty:
- Point with your dominant hand and foot for the entire chart: hands and feet on the same side.
- Use your non-dominant hand and foot for the entire chart.
- Switch between your left and right sides at each target: hands and feet on the same side.
- Use your dominant hand and non-dominant foot for the whole chart: opposite hand and foot.
- Use your non-dominant hand and dominant foot for the whole chart: opposite hand and foot.
- Switch between your left and right sides at each target: opposite hand and foot.
Strength: Eyes
Stretch: Eyes
Rear Raises
Prerequisites - Scapular Retraction: 50
Notes - Not the same as a Reverse Fly.
Rear Squats
Prerequisites - Bodyweight Squats: 50
Reclined Lotus Stretch
Prerequisites - Lotus Stretch: 50, Fish: 25
Stretch: Hip Flexors, Hip Adductors
Stretch: Hip Flexors, Hip Adductors
Reverse Back Extensions
Prerequisites - Superman: 50
⚠ Reverse Hyperextensions
Strength: Glute Max
Secondary: Hamstrings
Stretch: Abs, Spinal Erectors
Reverse Clamshells
Strength: Glute Med/Min
Reverse Curls
Reverse Flyes
Prerequisites - Scapular Retraction: 50
Strength: Traps, Rear Deltoid
Secondary: Rotator Cuffs, Rhomboids
Reverse Frog Pumps
Strength: Hip Adductors, Glute Med/Min
Secondary: Spinal Erectors, Hamstrings
Reverse Leg Lifts
Reverse Lunges + Knee Drive
Prerequisites - Front Reverse Lunges: 50
Strength: Hamstrings, Quads, Hip Flexors, Glute Max
Reverse Lunges + Reach
Prerequisites - Front Reverse Lunges: 50
Strength: Hamstrings, Quads, Glute Max
Secondary: Rotator Cuffs
Stretch: Abs, Calves, Hip Flexors, Serratus Anterior
Strength: Hamstrings, Quads, Glute Max
Stretch: Abs, Obliques, Calves, Serratus Anterior
Strength: Hamstrings, Quads, Glute Max
Stretch: Abs, Obliques, Calves, Serratus Anterior
Reverse Lunges + Twist
Prerequisites - Front Reverse Lunges: 50
Reverse Monster Walk
Reverse Monster Walk
Strength: Hamstrings, Glute Med/Min
Reverse Nordic Curls
Reverse Planks (Forearms)
Prerequisites - Planks (Forearms): 50
Strength: Abs, Obliques, Spinal Erectors
Secondary: Hamstrings, Hip Flexors
Reverse Planks (Hands)
Prerequisites - Planks (Hands): 50
Strength: Glute Max, Rear Deltoid
Secondary: Abs, Obliques, Spinal Erectors, Hamstrings
Reverse Tabletop
Prerequisites - Reverse Planks (Hands): 50
Reverse Warrior
Strength: Front Deltoid
Stretch: Obliques, Hip Adductors, Rotator Cuffs, Serratus Anterior
Revolved Chair Stretch
Prerequisites - Chair Stretch: 50
Stretch: Abs, Pecs, Obliques, Glute Max
Revolved Child's Stretch
Prerequisites - Child's Stretch: 25
Stretch: Obliques, Traps, Lats, Spinal Erectors, Rhomboids, Serratus Anterior, Glute Max
Revolved Flying Crow Stretch
Prerequisites - Flying Crow Stretch: 50
Notes - Not the same as Crane, the arms are bent here.
Revolved Head to Knee
Prerequisites - Head to Knee: 25
Stretch: Obliques, Spinal Erectors, Hamstrings, Hip Adductors
Revolved Horse Stretch
Prerequisites - Horse Stretch: 50
Notes - aka. Revolved Goddess Stretch
Stretch: Hip Adductors, Glute Med/Min
Revolved Side Angle Stretch
Prerequisites - Side Angle Stretch: 50
Strength: Rhomboids
Secondary: Abs, Hip Adductors
Stretch: Pecs, Obliques, Calves, Hip Flexors
Strength: Rhomboids
Secondary: Abs, Hip Adductors
Stretch: Pecs, Obliques, Calves, Hip Flexors
Revolved Triangle Stretch
Prerequisites - Triangle Stretch: 50
Notes - Not a duplicate of Pyramid Stretch--this has thoracic rotation.
Stretch: Obliques, Hamstrings, Hip Adductors, Glute Max
Stretch: Obliques, Hamstrings, Hip Adductors, Glute Max
Roadkill Stretch
Roadkill Stretch
Stretch: Hip Flexors, Hip Adductors
Rocking
Stretch: Abs, Hip Flexors
Stretch: Abs, Hip Flexors
Stretch: Abs, Hip Flexors
Stretch: Abs, Hip Flexors
Rollout
Prerequisites - Planks (Hands): 75
Romanian Deadlift
Prerequisites - Deadlift: 50, Hip Thrusts: 50, Glute Bridges: 50, Straight-Leg Ball Pickup: 50
Strength: Lats, Hamstrings
Secondary: Abs, Traps, Spinal Erectors, Quads, Hip Flexors
Strength: Lats, Hamstrings
Secondary: Abs, Traps, Spinal Erectors, Quads, Hip Flexors
Strength: Lats, Hamstrings
Secondary: Abs, Traps, Spinal Erectors, Quads, Hip Flexors
Romanian Deadlift + Knee Drive
Prerequisites - Romanian Deadlift: 50
Romanian Deadlift + Reach
Prerequisites - Romanian Deadlift: 50
Ronde de Jambe
Stretch: Abs, Hip Flexors
Rooster Stretch
Prerequisites - Lotus Stretch: 50, Shoulder Pressing Hold: 50
Rotating Plank
Prerequisites - Planks (Forearms): 50, Side Plank (Forearms): 50
Strength: Core
Rows
Horizontal Rows
Strength: Traps, Lats, Rear Deltoid
Secondary: Biceps, Forearms, Rhomboids
Saccades
Skills - Eye Movement Control
Prerequisites - Look, Ready, Touch, Back: 50
Four-Square Saccades
- Hang the 4 Corner Hart Chart on the wall at eye level. Stand 3-5' back from the chart.
- Train each eye individually before training both eyes together as a way to strengthen and fine tune each eye’s ability. This allows for the skill set for each eye to be improved on and equalized between the two eyes before working on their abilities together.
- Read aloud the first letter (or picture) in the top left corner of the chart, then the first letter in the top right corner, proceeding to the bottom left corner, then the bottom right corner. Return to the top left corner block of letters and read the second letter in each corner block. You should read the letter in the same position of each block of letters.
- Once you can keep your place comfortably, add a metronome beat of 40-80 beats per minute.
- Try to read without moving your head. A beanbag on your head may help reduce head movements.
Strength: Eyes
Stretch: Eyes
Sage Marichi
Prerequisites - Forward Folds: 50
Stretch: Spinal Erectors, Hamstrings, Hip Adductors
Salute Stretch
Notes - aka. Eight Limbs Pose; Eight-Limbed Pose
Savasana
Scale Stretch
Prerequisites - Lotus Stretch: 50, Firefly Hold: 50
Scapular Pulldowns
Scapular Pulldowns
Strength: Traps, Rhomboids
Secondary: Rotator Cuffs, Serratus Anterior
Scapular Pullups
Prerequisites - Passive Hang: 50
Scapular Pullups
Strength: Traps, Forearms, Rhomboids
Secondary: Rotator Cuffs, Serratus Anterior
Scapular Retraction
Seated Rows
Seated Rows
Strength: Traps, Lats, Rear Deltoid
Secondary: Biceps, Forearms, Rhomboids
Seated Straddle Stretches
Prerequisites - Forward Folds: 50
Notes - Not the middle splits, legs aren't inline with each other.
Stretch: Spinal Erectors, Hamstrings, Hip Adductors
Stretch: Spinal Erectors, Hamstrings, Hip Adductors
Seated Twists
Notes - aka aka. Marichi's Pose
Serratus Planks (Forearms)
Prerequisites - Planks (Forearms): 50
Strength: Rhomboids, Serratus Anterior
Secondary: Abs, Spinal Erectors, Hip Flexors
Serratus Planks (Hands)
Prerequisites - Planks (Hands): 50
Serratus Pushups
Prerequisites - Pushups: 50
Strength: Rhomboids, Serratus Anterior
Secondary: Abs, Pecs, Spinal Erectors, Triceps, Hip Flexors
Stretch: Rotator Cuffs
Shadow Boxing
Prerequisites - Boxer Shuffle: 50
Strength: Biceps, Triceps, Rotator Cuffs, Serratus Anterior
Secondary: Abs, Obliques
Shavasana
Strength: Mind
Sherman Numbers
Skills - Eye Teaming
Prerequisites - Look, Ready, Touch, Back: 50
Shoulder Controlled Articular Rotations
Strength: Rotator Cuffs, Serratus Anterior
Shoulder Dislocates
Shoulder Extension
Notes - This is rehab equivalent of Straight Arm Lat Pulldown.
One-Arm Shoulder Extension
Strength: Lats, Rear Deltoid
Secondary: Rotator Cuffs, Lateral Deltoid
Shoulder Extension
Strength: Lats, Rear Deltoid
Secondary: Rotator Cuffs, Lateral Deltoid
Shoulder External Rotation
Prerequisites - Shoulder Pendulum: 50
Strength: Rotator Cuffs
Shoulder Internal Rotation
Prerequisites - Shoulder Pendulum: 50
Strength: Rotator Cuffs
Shoulder Pendulum
Stretch: Rotator Cuffs
Shoulder Pressing Hold
Strength: Abs, Traps, Lats, Spinal Erectors, Triceps
Shoulder Rotations
Notes - aka. Halos / Around the World
Shoulder Rotations
Strength: Rotator Cuffs, Serratus Anterior
Secondary: Traps, Rhomboids
One-Arm Shoulder Rotations
Strength: Rotator Cuffs, Serratus Anterior
Secondary: Traps, Rhomboids
Shoulder Shrugs
Shoulder Stands
Prerequisites - Leg Raises: 50
Strength: Hamstrings, Quads, Glute Max
Secondary: Spinal Erectors, Hip Flexors
Shoulder W's
Strength: Traps, Rotator Cuffs, Rhomboids
Stretch: Pecs, Lats, Serratus Anterior
Side Angle Stretch
Prerequisites - Warrior II: 50
Strength: Rhomboids
Secondary: Abs, Calves
Stretch: Pecs, Obliques, Hip Flexors, Hip Adductors
Strength: Rhomboids
Secondary: Abs, Calves
Stretch: Pecs, Obliques, Hip Flexors, Hip Adductors
Strength: Rhomboids
Secondary: Abs, Calves
Stretch: Pecs, Obliques, Hip Flexors, Hip Adductors
Side Crow Stretch
Prerequisites - Crow Stretch: 50
Notes - Not the same as Crane, the arms are bent here.
Side Leg Lifts
Strength: Glute Med/Min, IT Band
Secondary: Abs, Obliques, Hip Flexors, Hip Adductors
Strength: Glute Med/Min
Secondary: Abs, Obliques, Hip Flexors, Hip Adductors
Side Lunge Stretch
Prerequisites - Warrior II: 50, Deep Squats: 25
Notes - Isotonic variation is Cossack Squats.
Side Lunge Stretch on Toes
Prerequisites - Side Lunge Stretch: 25
Side Plank (Forearms)
Strength: Abs, Obliques, Spinal Erectors, Lateral Deltoid
Secondary: Hip Adductors, Glute Med/Min
Strength: Abs, Obliques, Spinal Erectors
Secondary: Hip Adductors, Glute Med/Min, Lateral Deltoid
Side Plank (Forearms) with Hip Lift
Prerequisites - Side Plank (Forearms): 50
Strength: Abs, Obliques, Spinal Erectors, Glute Med/Min
Secondary: Hip Adductors, Lateral Deltoid
Side Plank (Forearms) with Torso Rotation
Prerequisites - Side Plank (Forearms): 50
Strength: Abs, Obliques, Spinal Erectors
Secondary: Hip Adductors, Glute Med/Min, Lateral Deltoid
Side Plank (Hands)
Prerequisites - Side Plank (Forearms): 50
Strength: Abs, Obliques, Spinal Erectors
Secondary: Hip Adductors, Glute Med/Min, Lateral Deltoid
Side Plank (Hands) with Hip Lift
Prerequisites - Side Plank (Hands): 50
Strength: Abs, Obliques, Spinal Erectors, Glute Med/Min
Secondary: Hip Adductors, Lateral Deltoid
Side Splits
Prerequisites - Lateral Lunges: 50, Lateral Squats: 50, Frog Stretch (Mandukasana): 50, Cossack Squats: 50, Hand to Big Toe Stretch (Side): 50, Standing Straddle Stretches: 50
Notes - aka. Middle Splits
Stretch: Hamstrings, Hip Adductors
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Side Star Plank (Forearms)
Prerequisites - Side Leg Lifts: 50, Side Plank (Forearms): 50
Strength: Abs, Obliques, Spinal Erectors, Hip Adductors, Glute Med/Min
Secondary: Abs, Obliques, Spinal Erectors, Lateral Deltoid
Strength: Abs, Obliques, Spinal Erectors, Hip Adductors, Glute Med/Min
Secondary: Abs, Obliques, Spinal Erectors, Lateral Deltoid
Side Star Plank (Hands)
Prerequisites - Side Plank (Hands): 50, Side Leg Lifts: 50
Strength: Abs, Obliques, Spinal Erectors, Hip Adductors, Glute Med/Min
Secondary: Abs, Obliques, Spinal Erectors, Lateral Deltoid
Strength: Abs, Obliques, Spinal Erectors, Hip Adductors, Glute Med/Min
Secondary: Abs, Obliques, Spinal Erectors, Lateral Deltoid
Side Throw
Parallel Scoop Throw
Strength: Obliques, Traps
Secondary: Obliques, Traps, Rotator Cuffs
Stretch: Abs, Spinal Erectors
Side-to-Side Plank (Forearms)
Prerequisites - Planks (Forearms): 50
Single Leg Balance
Secondary: Hamstrings, Calves
Secondary: Hamstrings, Calves
Skater Squats
Prerequisites - Front Reverse Lunges: 50
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Obliques, Calves, Hip Flexors, Hip Adductors
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Obliques, Calves, Hip Flexors, Hip Adductors
Slap Tap
Skills - Laterality and Directionality
Slap Tap A
- Slap Tap A: When the circle if right of the line, slap your right hand on your thigh if you are standing, or the table top if you are sitting. When the circle if left of the line, slap your left hand on your thigh if you are stnading, or the table top if you are sitting. When the circle is ont he line, slap both of your thighs at the same time.
- Add a metronome.
- The line represents your body. The circles represent your hands. The triangles represent your feet.
Strength: Eyes
Stretch: Eyes
Slap Tap B
- Slap Tap B: Circles still indicate your hands. When the triangle is left of the line, stomp your left foot. When the triangle is on the line, hop if you are standing or stomp both feet if you are sitting.
- Add a metronome.
- The line represents your body. The circles represent your hands. The triangles represent your feet.
Strength: Eyes
Stretch: Eyes
Slap Tap C
- Slap Tap C: Circes still represent your hands and triangles still represent your feet, but slapping and stomping is done simultaneously with this chart.
- Add a metronome.
- The line represents your body. The circles represent your hands. The triangles represent your feet.
Strength: Eyes
Stretch: Eyes
Sleeping Pigeon Stretch
Notes - aka. Sleeping Swan Stretch; Sleeping Pigeon Stretch.
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Sliding Stereo Circles
Skills - Eye Teaming, Convergence, Divergence, Focus Accommodation, Depth Perception
Notes - Works on fusion (seeing two images as one), stereopsis (depth perception), and binocularity (both eyes simultaneously)
Sliding Stereo Circles - Peripheral Circle
- Start with the red lens over your right eye.
- Hold the slides about 16" from your face or at a distance that you see a single circle. Gaze into the center of the large circles while trying to see a single dused circle. Slowly slide the front slide to the right. The green notch should be pointing to the very small red numbers on the top right (diverging, looking far).
- How long can you see one darker circle before it splits into two Venn diagram looking circles?
- How soon can you recapture the single image? You may need to slide the front slide slowly to the left, but try to regain fusion without moving the two circles closer together.
- Do you notice the circle changing size?
- How do the muscles around your eyes feel?
- Where does it look like the single darker circle is?
- You may see faint ghost-like images, but pay attention to the darker circle.
- Next, move the front slide to the left (converging, looking close). The green notch will point to the small red numbers on the bottom left.
- How long can you see the darker circle before it splits into two Venn diagram looking circles?
- How soon can you recapture the single image?
- Can you tell where it looks the circles are?
- Do you notice the circle changing size?
- How do the muscles around your eyes feel?
- What is happening to the size of the circle now?
- Next, move backwards away from the circles.
- Can you still see one circle/one double circle, see the circle sinking away from you or popping out toward you?
- Can you still see the four small circles outside the larger circles?
- If any of the smaller outer circles dissapear or flicker, smapping your fingers beside your temple or tapping your temple may help the circles reappear. This sometimes helps by alerting your brain to use both of your eyes simultaneously.
Strength: Eyes
Stretch: Eyes
Sliding Stereo Circles - Peripheral Fusion and Stereopsis.
- Start with the red lens over your right eye.
- Gaze into the center of the double circles, trying to fuse them.
- Do you notice the inner circle floating in front of the outer circle, or sinking farther back?
- The inner circle's direction does not indicate that you are converging or diverging - it will continue to float (like you are looking at the top of a cake from above) or sink (like you are looking down into a bucket) depending on how you are holding the the slides. It is fine to hold them either way - just be aware that the cake may appear larger or smaller, closer or farther, or the bucket may appear larger or smaller, closer or farther.
- Do the muscles around your eyes feel different as you move the slides right or left?
- Move backwards away from the circles.
- Can you still see one circle/one double circle, see the circle sinking away from you or popping out toward you?
- Can you still see the four small circles outside the larger circles?
- If any of the smaller outer circles dissapear or flicker, smapping your fingers beside your temple or tapping your temple may help the circles reappear. This sometimes helps by alerting your brain to use both of your eyes simultaneously.
Strength: Eyes
Stretch: Eyes
Sliding Stereo Circles - Peripheral and Central Fusion with Steropsis.
- Start with the red lens over your right eye.
- While noticing the inner ring, the presence of the four small outer circles, and the place in space - closer to you, or back behind the plastic - of the double circle cake-like or bucket-like image, can you also see the square-X-O lined up vertically, like a stoplight? Or is the square or the O out of alignment? Can you move the square? Can you move the O? Separate the slides as described above, while trying to keep the square-X-O lined up.
- Next, move backwards away from the circles.
- Can you still see one circle/one double circle, see the circle sinking away from you or popping out toward you?
- Can you still see the four small circles outside the larger circles?
- If any of the smaller outer circles dissapear or flicker, smapping your fingers beside your temple or tapping your temple may help the circles reappear. This sometimes helps by alerting your brain to use both of your eyes simultaneously.
Strength: Eyes
Stretch: Eyes
Smooth Pursuits
Skills - Eye Movement Control
Prerequisites - Look, Ready, Touch, Back: 50
Strength: Eyes
Strength: Eyes
Strength: Eyes
Strength: Eyes
Snow Angels
Sphinx Twists
Spinal Segmentation
Split Squats
Prerequisites - Bodyweight Squats: 50
Strength: Hamstrings, Quads, Glute Max
Secondary: Hip Adductors
Split Squats (ATG)
Prerequisites - Split Squats: 50
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves
Stretch: Hip Flexors
Split Vision Saccades
Skills - Eye Movement Control
Squat Throws
Prerequisites - Bodyweight Squats: 50
Squats + Forward Fold
Prerequisites - Bodyweight Squats: 50, Forward Folds: 50
Standing Back Bend
Standing Front Splits
Prerequisites - Forward Folds: 50, Front Splits: 50
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Standing IT Band Stretch
Prerequisites - Forward Folds: 50
Stretch: Spinal Erectors, Hamstrings, IT Band
Standing Lotus Stretch
Stretch: Hip Flexors, Hip Adductors
Stretch: Hip Flexors, Hip Adductors
Stretch: Hip Flexors, Hip Adductors
Standing Side Bend
Stretch: Obliques, Intercostal
Standing Straddle Stretches
Prerequisites - Forward Folds: 50
Notes - Not the middle splits, legs aren't inline with each other.
Stretch: Spinal Erectors, Hamstrings, Hip Adductors, Glute Max
Star Jacks
Prerequisites - Bodyweight Squats: 50, Jumping Jacks: 50
Step Ups
Strength: Quads, Glute Max
Secondary: Hamstrings, Calves, Hip Flexors, Hip Adductors
Stiff-Legged Deadlift
Prerequisites - Romanian Deadlift: 75, Deadlift: 75
⚠ Stiff-Legged Deadlift
Strength: Spinal Erectors, Hamstrings, Glute Max
Secondary: Abs, Obliques, Traps, Lats, Forearms, Rotator Cuffs, Rhomboids, Rear Deltoid
Stretch: Hamstrings
Straight-Arm Lat Pulldowns
Prerequisites - Shoulder Extension: 50
Notes - Shoulder Extension
Straight-Leg Ball Pickup
Suitcase Squats
Prerequisites - Bodyweight Squats: 50
One-Arm Suitcase Squats
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves
Sumo Deadlift
Prerequisites - Bodyweight Squats: 50, Hip Thrusts: 50, Glute Bridges: 50, Sumo Squats: 50
Sumo Deadlift
Strength: Hamstrings, Quads, Hip Adductors, Glutes
Secondary: Abs, Traps, Spinal Erectors, Calves, Rhomboids
Sumo Squats
Prerequisites - Bodyweight Squats: 50
Strength: Spinal Erectors, Hamstrings, Quads, Hip Adductors, Glutes
Secondary: Abs, Calves
Strength: Spinal Erectors, Hamstrings, Quads, Hip Adductors, Glutes
Secondary: Abs, Calves
Superman
Notes - Different from Locust in that the arms come forward instead of staying back.
Supine Twists
Support Hold
Support Hold
Strength: Forearms, Rotator Cuffs
Secondary: Abs, Biceps, Pecs, Obliques, Lats, Spinal Erectors, Triceps, Rhomboids, Serratus Anterior
Svend Presses
Swallowing Exercise
Swimming
Prerequisites - Superman: 50
Stretch: Abs, Hip Flexors
T-Bar Rows
The Saw
Notes - Pilaties move
Stretch: Abs, Hip Flexors
Stretch: Abs, Hip Flexors
Stretch: Abs, Hip Flexors
Stretch: Abs, Hip Flexors
Stretch: Abs, Hip Flexors
Thigh Lifts
Strength: Hip Adductors, Glute Med/Min
Stretch: Abs, Obliques, Hip Flexors
Strength: Hip Adductors, Glute Med/Min
Stretch: Abs, Obliques, Hip Flexors
Thoracic Dissociation
Thoracic Spine Extension
Thread the Needle
Stretch: Pecs, Traps, Rhomboids
Thumb Game
Skills - Eye Movement Control, Figure Ground
Prerequisites - Brock String: 25
Thunderbolt Stretch
Stretch: Quads, Tibialis Anterior
Stretch: Quads, Tibialis Anterior
Tibial Internal Rotation
Tibial Internal Rotation
Stretch: Calves
Tiger Stretch
Stretch: Abs, Pecs, Quads, Hip Flexors
Stretch: Abs, Pecs, Quads, Hip Flexors
Toe Abduction
Toe Curls
Toe Marble Pick-up
Toe Mobility
Toe Raises
Notes - Ankle Dorsiflection
Toe Rocker
Toe Taps
Toe Walk
Notes - Ankle Plantar Flexion. Not a duplicate of Calf Raises b/c we want a seperate progression range for this.
Top of Foot Stretch
Toy Soldiers
Tranaglyphs
Skills - Convergence, Divergence
Prerequisites - Eye Pushups (Convergence): 50
Notes - Tranaglyphs are similar to vectograms, however instead of there being two different transparent image cards that need to be fused into one, there is one image card with a stereo image already pre-made onto the card.
Tranaglyphs
- Place the red lens over your right eye and the green lens over your left eye. Each picture has a number next to it that denotes the amount of separation of the red and green images; the larger the number, the more challenging the task.
- Turn the card over so the lettering on the card is backwards. When you do this, the stereo circles which appeared to pop out toward you will seem to sink away from you.
- To maintain fusion, relax and look through the target. To regain fusion, look through the target.
- If supression is experienced (the square or the o disappears), blink and/or gently shake the tranaglyph to bring the target back into view. It may also help to change the vergence demand: move the tranaglyph a bit further back or closer.
- Hold the card at a reading distance. Lettering on the card should be forward facing.
- Look at the easiest target first. First, bring the doubled image together until it is clear and single: Look hard and cross your eyes. Notice the square, the x, and the o within the double circles.
- If any of these elements disappear, then supression is present. If this happens, try clapping your hands, stomping your foot, or moving closer to try to see the square, x, and o again.
- Do you notice anything popping out? Sinking behind?
- Next, proceed to the next hardest target, each time pulling the doubled targets into one single picture. Continue until you reach a set of targets you cannot bring together.
- At this point, it may be necessary to push the card away until fusion is achieved. if you still cannot fuse the targets, return to the next easier one and pull it toward your nose as close as you can until it doubles, then try the next harder picture with it pushed out to arm's reach. if this can be fused, slowly work it toward a normal reading distance or closer before attempting the next target.
- Move the tranaglyph slowly side to side as you keep the images fused.
- Move the tranaglyph in slow, small circles as you keep the picture and stereo circles fused.
- Push and pull the tranaglyph slowly toward and away from you (trombone style) as you keep the picture and stereo circles fused.
- Move the tranaglyph forward and back and in small circles as you walk around the room. Use your peripheral vision to keep track of obstacles in the room.
- Look at one picture on the front and then flip the card over and look at the same picture on the back.
- How quickly can you fuse the two pictures into one image, jumping front to back?
Strength: Eyes
Stretch: Eyes
Tranaglyphs BIM/BOP
- Place the red lens over your right eye and the green lens over your left eye. Each picture has a number next to it that denotes the amount of separation of the red and green images; the larger the number, the more challenging the task.
- Using an accommodative flipper lens, alternate between base-in (diverge) + minus lens and base-out (converge) + plus lens.
Strength: Eyes
Stretch: Eyes
Tree Stretch
Triangle Stretch
Notes - Not a duplicate of Pyramid Stretch--this has thoracic rotation.
Stretch: Obliques, Hamstrings, Hip Adductors, Glute Max
Stretch: Obliques, Hamstrings, Hip Adductors, Glute Max
Tricep Extensions
Tricep Pushdown
Strength: Triceps
Tripod Headstand
Turkish Get-Ups
Prerequisites - Arm Bar: 50
Strength: Glute Max
Secondary: Rotator Cuffs, Serratus Anterior, Rear Deltoid
Strength: Quads, Glute Max
Secondary: Rotator Cuffs, Serratus Anterior, Rear Deltoid
Strength: Quads, Glute Max
Secondary: Rotator Cuffs, Serratus Anterior, Rear Deltoid
Strength: Hamstrings, Quads, Glute Max
Secondary: Rotator Cuffs, Serratus Anterior, Rear Deltoid
Upward Facing Dog
Strength: Traps, Triceps, Rhomboids
Secondary: Biceps, Spinal Erectors
Stretch: Abs, Pecs, Hip Flexors
Upward Facing Wide Angle Stretch
Notes - Isotonic variation is Open Leg Rocker
Strength: Abs, Obliques, Spinal Erectors
Stretch: Hip Adductors, Glute Max
Strength: Abs, Obliques, Spinal Erectors
Stretch: Hip Adductors, Glute Max
Vertical Jumps
Prerequisites - Depth Drops: 50
Vestibular Saccades
Skills - Eye Movement Control
Prerequisites - Saccades: 50, Vestibulo-Occular Reflex: 50
Vestibulo-Occular Reflex
Skills - Eye Movement Control
Visvamitrasana
Vocal Cord Adduction
Vocal Function
Vocal Straw Exercises
Wachs' Mental Minus
Skills - Focus Accommodation
Prerequisites - Eye Pushups (Accommodation): 50
Wachs' Mental Minus
- Patch one eye. Hold the small letter chart about 16" from your eyes or stand 4-6' back from the larger letter chart.
- Trombone.
- Place the lens directly in front of your unpatched eye. You should notice some blur, the the print should become clearer after your eye adjusts to the lens. If the print remains blurry, move the lens away from your eye until the letters are clear. Bring the lens slowly back toward your eye, maintaining clarity.
- How quickly were you able to clear the blur?
- Can you maintain clarity or does the chat become blurry again?
- Are you aware of where you are looking to make the chart clear?
- How does it feel to make it clear?
- Do you notice the chart seem to move? If no, where does it move?
- To clear the image in the lens, you are focusing either in front of or behind the actual print. Practice looking hard and soft, focusing near and far, until you are able to make the prnt blurry. Bring in the lens and see if the image is instantly clear. Practive adjusting where you are focusing until you are able to have the image instantly clear when you bring in the lens.
- Lens on - clear/Lens off - clear
- Place the lens in front of your unpatched eye. Make the letters clear as quickly as possible.
- Remove the lens again clear the letters as quickly as possible. repeat the process over and over.
- Can you FEEL your eye doing anything? It may take a while, but work until you are able to tune in to the change of feeling in your eye.
- Lens on - don't clear/Lens off - clear
- Look at the small letter chart. Bring the lens in front of your eye but don't try to clear it. The eye will naturally want to make the image clear, but by concentrating on how it feels, you can keep your focus were it was before you brought in the lens. Try this several times until you are able to keep the image blurry when you bring the lens in.
- Lens on - clear/blur
- Look at the print with the lens. See it blur, then get clearer. Now, keeping the lens in place, see if you can get the print to blur back again to the way it was when you first put the lens in front of your eye.Try looking hard, looking soft, looking close, looking far, ets. until you are able to do it and have a feel of just what you are going to make it happen. Experiment to see how much of a blur you can produce and then still get it to clear,
- Lens on - clear/Lens off - keep blurred
- This time, clear the letters while using the lens. Think about how it feels to have your focus clear using the lens. Think about keeping your focus where it is, even when the lens is taken out. Take the lens off and try to keep your focus where it was. The print will be blurry if you are able to keep your accommodative position the same. Replace the lens and see if the letters are still clear.
- Repeat this activity until you are able to keep the image blurry without the lens, but clear with it.
- Blur - lens off/Clear - lens on
- Without a lens in front of your unpatched eye, try to change your accommodation so that when you place the lens in front of your eye, the letters will be clear. (The letters should be blurry at this point.)
- Place the lens in front of your unpatched eye. If there is a match between the visualized amount of accommodation and the amount required using the lens, there should be no change in your eye's focus when you replace the lens.
- Is there a match in space between the point in space where you converged and focused and the perceived feeling, awareness and location of the chart?
- Split Pupil Lens Rock
- Position yourself a few feet from the Marsden ball. Hold the lens at your arm's distance. View both the Marsden ball not seen through the lens and the image of the ball seen withing the lens simultaneously. Note differences in size, clarity, distance, and speed of motion
- Repeat for your other eye.
- Note any differences between each of your eyes.
- Repeat until the responses are equal from each eye.
Strength: Eyes
Wachs' Mental Minus / Bi-ocular
- No patch for this level. Hold the small letter chart about 16" from your eyes or stand 4-6' back from the larger letter chart.
- Hold the lens in front of one eye. You should see two images. If not, shake or jiggle the lens until the two images are seen: one small shaky target superimposed on a larger stationary target.
- Clear and blue the image while looking through the lens. The image outside the lens should be used as a supression check.
- Are you aware of where the letter charts appear to be? Are you aware of a size difference?
- Repeat for your other eye.
- Note any differences between each of your eyes.
- Repeat until the responses are equal from each eye.
Strength: Eyes
Walking
Walking Figure 4
Walking Knee Hugs
Walking Lunges
Prerequisites - Front Reverse Lunges: 50, Split Squats: 50
Strength: Hamstrings, Quads, Hip Flexors, Glute Max
Secondary: Calves
Walking Quad Stretch
Strength: Abs, Quads
Wall Angels
Prerequisites - Shoulder W's: 50
Wall Clamshells
Strength: Glute Med/Min
Wall Sits
Prerequisites - Wall Slides: 50
Strength: Quads
Secondary: Obliques, Hip Adductors, Tibialis Anterior
Wall Slides
Strength: Quads
Secondary: Abs, Obliques, Spinal Erectors, Tibialis Anterior
Warrior I
Notes - In Warrior 1, your back heel is placed down on the floor and your toes are angled away from your body. In High Lunge, your back heel is lifted, and your toes face forward.
Strength: Spinal Erectors, Front Deltoid
Stretch: Pecs, Hip Flexors, Hip Adductors, Serratus Anterior
Warrior II
Stretch: Hip Flexors, Hip Adductors
Warrior III
Notes - aka. Airplane Pose
Stretch: Hamstrings
Wild Thing
Prerequisites - Bridges: 50, Camel Stretch: 50, Side Plank (Hands): 50, Reverse Planks (Hands): 50, Glute Bridges: 50, Glute Bridge + Reach: 50
Woodchoppers
Prerequisites - Pallof Presses: 50
Woodchopper
Strength: Abs, Obliques
Secondary: Traps, Rotator Cuffs, Rhomboids, Serratus Anterior
World's Greatest Stretch
Prerequisites - Lizard Stretch: 50
Strength: Traps, Rotator Cuffs, Rhomboids
Secondary: Abs
Stretch: Pecs, Obliques, Spinal Erectors, Serratus Anterior
Wrist Curls
Wrist Curls
Strength: Forearms
Wrist Mobility
Stretch: Forearms
Stretch: Forearms
Wrist Ulnar Strengthening
Stretch: Forearms
Wrist Rotations
Notes - aka. Wrist Pronation/Supination
Wrist Twists
Notes - aka. Wrist Flexion/Extension
Strength: Forearms
Zenith Rotations
Strength: Traps, Rotator Cuffs, Rhomboids, Thoracic Spine
Stretch: Abs, Pecs, Obliques, Serratus Anterior
- Fitness Tips - A full night's sleep gives your body time to recover, conserve energy, and repair and build up the muscles worked during exercise. [acefitness.org]
- Fitness Tips - As the years pass, muscle mass in the body generally shrinks, and strength and power decline. Sarcopenia—defined as age-related muscle loss—can begin at around age 35 and occurs at a rate of 1-2 percent a year for the typical person. Studies suggest that strength and power training can help reverse these effects and restore muscle function. [health.harvard.edu]
- Fitness Tips - As you start out, it's best to build muscle endurance with high reps and low sets. As you progress, use higher weights with lower reps and more sets to build strength.
- Fitness Tips - Avoid doing too much, too soon. Never increase the length of your workouts by more than 10 percent from one week to the next, and never increase both the length and intensity of your workout at the same time. [stanfordchildrens.org]
- Fitness Tips - Back muscles and your core help to stabilize your body. If your core is weak, the other surrounding muscles have to compensate. Over time, these muscles can suffer strain, which leads to lingering pain. [health.harvard.edu]
- Fitness Tips - Be aware that training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments. [health.harvard.edu]
- Fitness Tips - Bend at the hips and knees, not at the waist. [urmc.rochester.edu]
- Fitness Tips - Breathe comfortably and continuously while stretching. [health.harvard.edu]
- Fitness Tips - By sitting all day, you’re not depending on your powerful lower body muscles to hold you up. This leads to muscle atrophy, which is the weakening of these muscles. Without strong leg and glute muscles to stabilize you, your body is at risk of injury. [healthline.com]
- Fitness Tips - Choose clothes and shoes designed for your type of exercise. Replace shoes or insoles as the cushioning wears out. [health.harvard.edu]
- Fitness Tips - Don't be discouraged if you stop for a while. Everybody needs a holiday. Get started again gradually and work up to your old pace. [heart.org]
- Fitness Tips - Don't exercise immediately after eating. [health.harvard.edu]
- Fitness Tips - Even mild dehydration can lead to increased post-workout fatigue and pain. Most people underestimate the amount of water they lose through sweat. [strongerbyscience.com]
- Fitness Tips - Focus on form, not weight. Align your body correctly and move smoothly through each exercise. Poor form can prompt injuries and slow gains. [health.harvard.edu]
- Fitness Tips - For increased stability work, try switching out a bench or chair for an exercise ball.
- Fitness Tips - For plyometric training to be effective, it needs to provide a high neural stimulus with no to very little fatigue. [christianbosse.com]
- Fitness Tips - For strength training, good form is essential. Initially use no weight, or very light weights, when learning the exercises. [health.harvard.edu]
- Fitness Tips - For the best strength gain, lift weights at around 60-80% of your 1 rep max (the most weight you can safely lift for 1 rep in good form). Perform reps until muscle failure or until you can no longer maintain good form. [healthline.com]
- Fitness Tips - Give muscles time off. Strength training causes tiny tears in muscle tissue. These tears aren't harmful, but they are important: muscles grow stronger as the tears knit up. Always give your muscles at least 48 hours to recover before your next strength training session. [health.harvard.edu]
- Fitness Tips - Hard training imposes a large stress on the body and the fatigue you accumulate can mask your gains. A period of reduced training (or tapering) can help you recover, reduce your stress, and reveal the strength you gained during your hard training cycle. [health.harvard.edu]
- Fitness Tips - Hold onto pullup bars or fitness rings using your fingers. This will help build better grip strength and will help prevent calluses from your palm slipping down the bar. [stronglifts.com]
- Fitness Tips - If an exercises causes pain, the solution is simple. Stop doing it, and find a similar one that doesn't. There is no single 'must do' exercise that can't be replaced with something else. — Christian Finn
- Fitness Tips - If you stop exercising for a while, drop back to a lower level of exercise initially. [health.harvard.edu]
- Fitness Tips - If you struggle to maintain good form during an exercise, drop back to an easier variation of the exercise to build those stabilizing muscles necessary for good form.
- Fitness Tips - Incorporate strength into your everyday life: Squat instead of bending over; Squat up from a seated position; Take the stairs; Use a standing desk; Sit on an exercise ball; Walk with ankle weights/a weighted vest; Ride a bike to local restaurants.
- Fitness Tips - Injured muscle tissue responds much better to gentle exercise and movement than it does vigorous stretching. [physio-network.com]
- Fitness Tips - Isometric strength training develops strength that is extremely specific to the range of motion trained. This can be helpful in training weak points. For example, isometric holds in the bottom of a squat (pause squats), or isometric deadlift holds just above or below your sticking point can help bust plateaus. [thebarbellphysio.com]
- Fitness Tips - It is tempting to avoid the motions that cause you discomfort. But limiting your movements can weaken muscles and make compound joint trouble worse. [health.harvard.edu]
- Fitness Tips - It's important to know your limits and not exceed them when exercising or participating in physical activities. Proper care of your joints can preserve function in the long term and encourage physical activity. [stanfordchildrens.org]
- Fitness Tips - It's recommended to get at least 150 minutes of moderate-intensity or 75 minutes of vigorous exercise per week. [cdc.gov]
- Fitness Tips - Keep challenging muscles by slowly increasing weight or resistance. The right weight for you differs depending on the exercise. Choose a weight that tires the targeted muscle or muscles by the last two repetitions while still allowing you to maintain good form. If you can't do the last two reps, choose a lighter weight. When it feels too easy to complete add weight (roughly 1 to 2 pounds for arms, 2 to 5 pounds for legs), or add another set of repetitions to your workout (up to three sets). If you add weight, remember that you should be able to do all the repetitions with good form and the targeted muscles should feel tired by the last two. [health.harvard.edu]
- Fitness Tips - Keep in shape. A high cardiovascular fitness level is crucial to avoid joint injuries. Otherwise, as you tire your form can fail and your joints carry unbalanced weight. [stanfordchildrens.org]
- Fitness Tips - Large volumes of predominantly plyometric training, such as sports, may lead to imbalances in muscle and tendon properties and eventually result in injury. An imbalance in muscle and tendon properties can be prevented by regularly performing heavy resistance training. [basvanhooren.com]
- Fitness Tips - Listen to your body. Hold off on exercise when you're feeling faint, fatigued or suffer persistent aches and pains in joints after exercising. [health.harvard.edu]
- Fitness Tips - Look straight ahead at a distant object when you do unstable exercises. If you look at the floor when you do exercises that challenge your balance and stability, it'll shift your weight forward, putting stress on your lower back. [menshealth.com]
- Fitness Tips - Muscle length and strength between opposing muscle groups need to be in balance for normal movement and function. [healthline.com]
- Fitness Tips - Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights. [health.harvard.edu]
- Fitness Tips - Never sacrifice quality for quantity.
- Fitness Tips - Never skip your warm-up or cool down. Tight or stiff muscles around a joint will make the area more prone to injury. This is especially important in sports that require quick movements, such as basketball and tennis. [stanfordchildrens.org]
- Fitness Tips - One of the most important contributors to muscular growth is the tension that muscle fibers experience under load. Want to buff a certain muscle? Squeeze it throughout the exercise. [ironmaster.com]
- Fitness Tips - Pay attention to your breathing during your workouts. Exhale as you work against resistance by lifting, pushing, or pulling; inhale as you release. [health.harvard.edu]
- Fitness Tips - Plan to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously. [health.harvard.edu]
- Fitness Tips - Protein is an important macronutrient essential for muscle protein synthesis (MPS), muscle growth and function. [verywellfit.com]
- Fitness Tips - Research teams from Harvard and elsewhere found that people who practiced yoga improved two markers of frailty — walking speed and the ability to get up from a chair — compared with people who didn't practice yoga. [health.harvard.edu]
- Fitness Tips - Self-monitoring diet and weight increases self-awareness, and this has been shown to positively influence eating and exercise behaviors. [journals.lww.com]
- Fitness Tips - Sitting at a desk? Consider seated calf raises (with ankle weights) to strengthen the lower legs.
- Fitness Tips - Standing at a desk? Consider standing calf raises (with a weighted vest or ankle weights) to strengthen the lower legs.
- Fitness Tips - Stick with your routine — working all the major muscles of your body two or three times a week is ideal. [health.harvard.edu]
- Fitness Tips - Strength is key for a healthy body. Mobility and flexibility allow us to feel supple and move with less restriction. [health.harvard.edu]
- Fitness Tips - Stretch only to the point of mild tension, never to the point of pain. [health.harvard.edu]
- Fitness Tips - Take five to 10 minutes to warm up and cool down properly. [health.harvard.edu]
- Fitness Tips - Tendons lag behind muscles by 2-5 years in their strength adaptation – depending on how one uses them. Don’t push harder or increase your loads at a rate faster than what your tendons can adapt to. — Dr. Nikita A. Vizniak
- Fitness Tips - The last few difficult repetitions, when the speed of movement slows down due to fatigue, are important for creating adaptation. [human-movement.com]
- Fitness Tips - The Shavasana pose is a great way to relax and relieve tension in the body after a workout.
- Fitness Tips - Think of exercise as medicine – you need to follow the prescription to reap the benefits. Don't neglect exercise, but don't go overboard either. Moderation is key.
- Fitness Tips - To increase hypertrophy (muscle mass), rest for 30-90 seconds between sets. [bodybuilding.com]
- Fitness Tips - To increase muscular endurance, rest for 30 seconds or less between sets. [bodybuilding.com]
- Fitness Tips - To increase strength and power, rest for 2-5 minutes between sets. [bodybuilding.com]
- Fitness Tips - Train smart by cross-training. Repetitive-motion injuries caused by doing just one sport or workout are some of the most common. You can prevent them by doing different sports or activities that work different muscles. For example, if you mostly ride a bike, take a core-strengthening class once a week. [stanfordchildrens.org]
- Fitness Tips - Use music or audio books to keep you entertained while you workout.
- Fitness Tips - Varying exercise selection has a positive effect on enhancing motivation to train, while eliciting similar improvements in muscular adaptations. [ncbi.nlm.nih.gov]
- Fitness Tips - Vitamin D is crucial for adequate calcium absorbtion necessary to create strong, healthy bones. [health.harvard.edu]
- Fitness Tips - Watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations. [health.harvard.edu]
- Fitness Tips - When learning a strength training routine, many experts suggest starting with no weight, or very light weight. Concentrate on slow, smooth lifts and equally controlled descents while isolating a muscle group. [health.harvard.edu]
- Fitness Tips - When you think about your body as a garden, it’s almost ludicrous to even consider the idea of forcing some type of adaptation. All you can do is nurture it and provide it with the best conditions for growth. You fertilize it, tend the soil, uproot the weeds, water it, leave it in the sunlight, and give it the best conditions for growth. It will only grow as well as its circumstances allow. That’s a much more accurate metaphor for how training works. — Greg Nuckols
- Fitness Tips - Working at the right tempo helps you stay in control rather than compromise strength gains through momentum. For example, count to three while lowering a weight, hold, then count to three while raising it to the starting position. [health.harvard.edu]
- Fitness Tips - You body is meant to move. Shift positions, or get up to move around every hour of the day. [health.harvard.edu]
- Fitness Tips - You tear muscle fibers in the gym and repair/grow stronger muscle while you rest. Recovery time is incredibly crucial to a fitness regimen. [healthline.com]
- Health Tips - A truly ergonomic workstation is one that you regularly push away from.
- Health Tips - Be mindful of your posture throughout the day, and realign yourself regularly.
- Health Tips - Eating too many foods made with refined flour can affect your blood pressure and diabetes risk over time. Look for foods labeled "100% whole grain" to maximize the fiber and nutrient content of the grain products you buy. [health.harvard.edu]
- Health Tips - Expose your eyes to natural light.
- Health Tips - Look away from screens and squeeze your eyes shut periodically to maintain good eye health. [health.harvard.edu]
- Health Tips - Paying attention to posture can help you look and feel better. [health.harvard.edu]
- Health Tips - Practicing everyday mindfulness can also improve your memory and concentration skills and help you feel less distracted and better able to manage crises. [health.harvard.edu]
- Health Tips - The most powerful way to protect the brain is to live a healthy lifestyle. The healthy habits to include are summed up with the acronym SHIELD: Sleep at least seven hours a night, Handle stress, Interact with friends, Exercise daily, Learn new things, and eat a healthy Diet. [health.harvard.edu]
- Health Tips - When sitting down, keep your chin parallel to the floor; your shoulders, hips, and knees at even heights; and your knees and feet pointing straight ahead. [health.harvard.edu]
- Fitness Facts - Adding yoga to aerobic exercise may help lower high blood pressure. [health.harvard.edu]
- Fitness Facts - Enjoyment for high-intensity interval exercise increases with chronic training. [ncbi.nlm.nih.gov]
- Fitness Facts - Exercise is considered the most effective, non-drug treatment for reducing pain and improving movement in people with arthritis. [arthritis.org]
- Fitness Facts - Limited ankle mobility manifests itself as a functional limitation in everyday tasks such as walking, negotiating stairs, and even in athletic endeavors such as achieving proper squat depth or cutting. [theprehabguys.com]
- Fitness Facts - Muscle and tendon injuries tend to occur when the muscle is overloaded, especially in a lengthened position. Eccentric exercises load the muscle while it is getting longer. This type of training has been shown to help prevent injuries. [foreverfitscience.com]
- Fitness Facts - The risk of injury increases by up to 70 percent when young athletes get less than eight hours of sleep. [pubmed.ncbi.nlm.nih.gov]
- Health Facts - Adults who stay well-hydrated appear to be healthier, develop fewer chronic conditions, such as heart and lung disease, and live longer than those who may not get sufficient fluids. [nih.gov]
- Health Facts - An examination of four studies that together included more than 8,600 people found that eating more saturated fat led to a 39% higher risk for Alzheimer's and more than double the risk for dementia in general. For each additional 4 grams per day of saturated fat people consumed, the risk for dementia increased by 15%. [health.harvard.edu]
- Health Facts - Apples. Maybe it's true what they say about an apple a day. A study of nearly 35,000 women, found that consumption of this fruit—along with its relative, pears—was linked with a lower risk of death from heart disease. The star components of apples—fiber, vitamin C, pectin, and polyphenols—have been associated, primarily in animal studies, with anti-inflammatory effects and an increase in beneficial microbes in the gut. — Harvard Medical School
- Health Facts - Berries. From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity. Along with fiber and vitamin C, berries possess plant pigment phytochemicals, such as anthocyanins and ellagic acid, which may be behind their health benefits. Studies have linked increased berry consumption with lower risks of heart disease, Alzheimer's disease, and diabetes. — Harvard Medical School
- Health Facts - Both unprocessed and processed red meat are linked to higher risks of cardiovascular disease and diabetes, with no apparent difference in risk between men and women. [health.harvard.edu]
- Health Facts - By harnessing the power of vasoconstriction and vasodilation, [cold water] therapies stimulate blood flow, deliver oxygen and nutrients, and remove cellular waste more efficiently. [coldplungeculture.com]
- Health Facts - Citrus. Oranges, grapefruit, lemons, and limes are famously rich in vitamin C. They also contain fiber, potassium, calcium, B vitamins, copper, and anti-inflammatory phytochemicals such as flavonoids and carotenoids. Though there is little human research on citrus, the nutrients found in citrus fruits have been associated with heart-protective effects. — Harvard Medical School
- Health Facts - Grapes. These succulent fruits are bursting with fiber, vitamins C and K, and powerful phytochemicals. — Harvard Medical School
- Health Facts - On the days people drank coffee, they took an average of 1,000 extra steps per day. But they slept about 36 fewer minutes per night, on average. [health.harvard.edu]
- Health Facts - People who'd averaged at least 12 hours a day sitting were 63% likelier to develop dementia than those who'd spent less than 10 hours daily in a chair. Furthermore, exercise didn't seem to change those odds, since among people who sat for 10 hours or more daily, those who worked out were as prone to dementia as those who exercised very little. [health.harvard.edu]
- Health Facts - Pomegranates. Those tiny pomegranate seeds contain big rewards of vitamins C and K, potassium, fiber, and potent phytochemicals such as anthocyanin and resveratrol. These nutrients may be behind the potential benefits of eating pomegranates. — Harvard Medical School
- Health Facts - Red meat, butter, cream, whole milk. All of these animal-based foods are high in saturated fat, which raises blood levels of unhealthy LDL cholesterol. When cholesterol builds up in arteries, it sets off a chain of events that can ultimately lead to a stroke. [health.harvard.edu]
- Health Facts - Spending just three hours a day outside soaking up natural light can make a huge difference on vision. It can help lower the risk of children and young adults developing myopia, or nearsightedness as it’s commonly known. [rebuildyourvision.com]
- Health Facts - Stone fruits. Cherries, peaches, apricots, and plums are all examples of stone fruits. These fruits contain fiber, vitamin C, potassium, and a variety of phytochemicals associated with their colors. For example, cherries have garnered the lion's share of the research among stone fruits. Some studies suggest that cherries can reduce pain and soreness after exercise as well as a reduced risk of gout attacks. The high levels of phenolic compounds in cherries, which have been linked to reduced inflammation, may be behind those benefits. — Harvard Medical School
- Health Facts - Studies show that spending time outdoors can decrease a child's risk of developing myopia. [health.harvard.edu]
- Health Facts - Waking up earlier is healthier than going to bed later when trying to limit the damage of sleep deprivation. [sciencedirect.com]
- Fitness Motivation - Reward yourself after achieving special workout related milestones. Nothing motivates like success!
- Fitness Motivation - Reward yourself with a delicious protein shake after a completed workout!
- Fitness Motivation - When life gives you lemons, stick them on your barbell. Conquer life's lemons!
- Fitness Affirmations - All of my accomplishments matter.
- Fitness Affirmations - Be better, not bitter.
- Fitness Affirmations - Each day I do the best I can.
- Fitness Affirmations - Even though I forget sometimes, I'm still a good person.
- Fitness Affirmations - I accept who I am.
- Fitness Affirmations - I am confident and strong.
- Fitness Affirmations - I am lovable.
- Fitness Affirmations - I am not defined by laziness, self-doubt, or numbers.
- Fitness Affirmations - I am secure and comfortable in asking for what I need.
- Fitness Affirmations - I am unaffected by the judgement of others.
- Fitness Affirmations - I am worthy and deserve respect.
- Fitness Affirmations - I believe in myself.
- Fitness Affirmations - I can do this.
- Fitness Affirmations - I can handle difficult and tense situations.
- Fitness Affirmations - I care about myself and others.
- Fitness Affirmations - I care for myself. The more solitary, the more friendless, the more unsustained I am, the more I will respect myself — Jane Eyre
- Fitness Affirmations - I don't have to be happy.
- Fitness Affirmations - I embrace both my good and bad qualities.
- Fitness Affirmations - I love myself.
- Fitness Affirmations - I stand up for my rights.
- Fitness Affirmations - I stand up for what I believe.
- Fitness Affirmations - I will not be put down by people or external circumstances.
- Fitness Affirmations - I'm a thoughtful and interesting person.
- Fitness Affirmations - If you need help, ask for it.
- Fitness Affirmations - It’s my right to say “no”.
- Fitness Affirmations - My best is always good enough.
- Fitness Affirmations - My curiosity is stronger than my fear.
- Fitness Affirmations - My opinions are valuable and worth sharing.
- Mindfulness - Are you aware? How does your body feel?
- Mindfulness - Breathe deeply. You are in the present moment.
- Mindfulness - Bring awareness into the moment.
- Mindfulness - Close your eyes and take a few deep breaths.
- Mindfulness - Enjoy the little things.
- Mindfulness - Enjoy the simple things.
- Mindfulness - Let go of greed, aversion, and delusion.
- Mindfulness - My workout goals are attainable.
- Mindfulness - Take a moment to pause and come back to the present.
- Mindfulness - Take your time and eat some fruit. Slowly. Notice the flavor, the texture, the freshness.
- Good Vibes - :)
- Good Vibes - Have a beautiful day!
- Good Vibes - You are awesome!
- Good Vibes - You are beautiful!