Filter Exercises
90/90 Get Down
Prerequisites - 90/90 Hip Stretch: 50
Strengthens: Hips, Glute Max, Glute Med/Min
Stretches: Hip Flexors, Hip Adductors, Hips
90/90 Get Up
Prerequisites - 90/90 Hip Stretch: 50, 90/90 Get Down: 50
Strengthens: Hips, Glute Max, Glute Med/Min
Stretches: Hip Flexors, Hip Adductors, Hips
90/90 Hip Stretch
Stretches: Hip Flexors, Hip Adductors
Stretches: Hip Flexors, Hip Adductors
Stretches: Abs, Hip Flexors
Stretches: Abs, Hip Flexors
Active Hang
Prerequisites - Passive Hang: 50
Active Hang
Strengthens: Traps, Forearms, Rhomboids
Stabilizes: Lats, Rotator Cuffs, Serratus Anterior
Stretches: Spinal Erectors
Affirmations
Strengthens: Mind
Agility Ladder
Agility Ladder
Strengthens: Hamstrings, Quads, Hip Adductors, Hips, Knees, Ankles, Glute Med/Min
Stabilizes: Calves
Stretches: Hips, Knees, Ankles
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.
Strengthens: Eyes
Stretches: 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.
Strengthens: Eyes
Stretches: 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.
Strengthens: Eyes
Stretches: Eyes
Alternate Nostril Breathing
Ankle Dissociation
Ankle Mobilization
Aperture Rule Trainer
Skills - Convergence, Divergence
Prerequisites - Brock String: 50, Tranaglyphs: 50, Sliding Stereo Circles: 50
Aperture Rule Trainer
Strengthens: Eyes
Arch Hang
Prerequisites - Active Hang: 50, Passive Hang: 50
Arch Hang
Strengthens: Traps, Forearms, Rhomboids, Serratus Anterior
Stretches: Lats, Spinal Erectors, Rotator Cuffs
Archer Stretch
Prerequisites - Cradle Stretch: 50
Stretches: Pecs, Triceps, Front Deltoid
Arm Bar
Arm Bar
Strengthens: Rotator Cuffs, Serratus Anterior, Shoulders, Rear Deltoid
Stabilizes: Lateral Deltoid
Stretches: Pecs, Shoulders
Arm Circles
Arm Wall Slides
Strengthens: Serratus Anterior, Shoulders
Stretches: Traps, Rotator Cuffs, Rhomboids, Shoulders
Strengthens: Serratus Anterior, Shoulders
Stretches: Traps, Rotator Cuffs, Rhomboids, Shoulders
Baby Crow Stretch
Prerequisites - Child's Stretch: 50, Planks (Forearms): 50, Deep Squats: 50, Ragdoll Stretch: 50
Notes - Not the same as Crow, the weight is placed on forearems, not hands. Using Ragdoll as prerequisite and not Forward Fold because the knees are bent.
Back Extensions
Prerequisites - Superman: 50
⚠ Back Hyperextensions
Strengthens: Hips, Glute Max
Stabilizes: Hamstrings
Stretches: Abs, Spinal Erectors, Hips
Balance Board
Balance Board
Strengthens: Hips, Knees, Ankles
Stabilizes: Hamstrings, Calves
Stretches: Hips, Knees, Ankles
Balancing Table Stretch
Ball Slam
Banana Stretch
Banded 3-Pt Toe Taps
Banded 3-Pt Toe Taps
Strengthens: Hip Flexors, Glute Max, Glute Med/Min
Banded Squats
Prerequisites - Bodyweight Squats: 50
Banded Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves, Glute Med/Min
Stretches: Hips, Knees, Ankles
Barrel Card
Skills - Convergence, Divergence
Prerequisites - Eye Pushups (Convergence): 50
Bear Crawl
Prerequisites - Quadruped Planks: 50
Strengthens: Abs, Obliques, Spinal Erectors, Shoulders, Hips, Knees
Stabilizes: Hamstrings, Quads, Triceps, Serratus Anterior
Stretches: Shoulders, Hips, Knees
Strengthens: Abs, Obliques, Spinal Erectors, Shoulders, Hips, Knees
Stabilizes: Hamstrings, Quads, Triceps, Serratus Anterior
Stretches: Shoulders, Hips, Knees
Bent Over Rows
Dumbbell Rows
- Incline Bench
- Flat Bench
Strengthens: Traps, Lats, Elbows, Rear Deltoid
Stabilizes: Biceps, Forearms, Rhomboids
Stretches: Elbows
⚠ Bent Over Rows
Strengthens: Traps, Lats, Elbows, Rear Deltoid
Stabilizes: Biceps, Forearms, Rhomboids
Stretches: Elbows
Bicep Curls
Strengthens: Biceps, Elbows
Stabilizes: Forearms
Stretches: Elbows
Bird Dogs
Strengthens: Hamstrings, Hips, Knees, Glute Max
Stabilizes: Abs
Stretches: Hips, Knees
Strengthens: Abs, Obliques, Spinal Erectors, Quads, Shoulders, Hips, Knees
Stretches: Hamstrings, Shoulders, Hips, Knees
Bird of Paradise
Strengthens: Abs, Traps, Lats, Spinal Erectors, Triceps
Strengthens: Abs, Traps, Lats, Spinal Erectors, Triceps
Bird Watching
Skills - Eye Movement Control
Strengthens: Eyes, Mind
BJJ Quad Stretch
Strengthens: 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 Rotation: 50
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Stretches: Hips, Knees, Ankles
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Stretches: Hips, Knees, Ankles
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Stretches: Hips, Knees, Ankles
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Stretches: Hips, Knees, Ankles
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Stretches: Hips, Knees, Ankles
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Stretches: Hips, Knees, Ankles
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Stretches: Hips, Knees, Ankles
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Stretches: Hips, Knees, Ankles
Bottom Up Holds
Bottom Up Holds
Strengthens: Abs, Spinal Erectors, Forearms
Stabilizes: Biceps, Obliques, Traps, Lats, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors, Rhomboids
Bound Head to Knee
Prerequisites - Head to Knee: 50, Seated Forward Folds: 50
Stretches: Spinal Erectors, Hamstrings, Hips, Glute Max
Bound Side Lunge Stretch
Prerequisites - Side Lunge Stretch: 25
Notes - Not a progression variation of the Side Lunge Stretch because the pose is revolved.
Strengthens: Quads, Hips, Knees, Ankles
Stretches: Hip Adductors, Hips, Knees, Ankles, Glute Med/Min
Bounds
Prerequisites - Vertical Jumps: 50, Depth Drops: 50, Hops: 50
Bow Stretch
Prerequisites - Frog Stretch (Bhekasana): 50
Stretches: Abs, Pecs, Quads, Hip Flexors
Stretches: 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 your 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 your left eye).
Strengthens: Eyes
Stretches: 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 your 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 your left eye).
Strengthens: Eyes
Stretches: Eyes
Burpees
Prerequisites - Pushups: 50, Jumping Jacks: 50, Star Jacks: 50
Strengthens: Pecs, Hamstrings, Calves, Quads, Triceps
Butt Kicks
Prerequisites - Walking: 50, Jogging: 50
Strengthens: Hamstrings, Calves, Quads, Hip Flexors
Butterfly Stretch
Notes - aka. Bound Angle Stretch
Calf Raises (Bent-Knee)
Notes - aka. ankle plantar flexion.
Strengthens: Calves, Ankles
Stabilizes: Tibialis Anterior
Stretches: Ankles
Strengthens: Calves, Ankles
Stabilizes: Tibialis Anterior
Stretches: Ankles
Calf Raises (Straight-Leg)
Notes - aka. ankle plantar flexion.
Strengthens: Calves, Ankles
Stabilizes: Tibialis Anterior
Stretches: Ankles
Strengthens: Calves, Ankles
Stabilizes: Tibialis Anterior
Stretches: Ankles
Strengthens: Calves, Ankles
Stabilizes: Tibialis Anterior
Stretches: Ankles
Calf Raises (Straight-Leg) + Big Toe Extension
Prerequisites - Calf Raises (Straight-Leg): 50
Notes - aka. ankle plantar flexion.
Strengthens: Calves, Ankles, Toes
Stabilizes: Tibialis Anterior
Stretches: Ankles, Toes
Calf Smash
Calf Towel Stretch
Camel Stretch
Strengthens: Quads, Glute Max
Stretches: Abs, Pecs, Hip Flexors, Rotator Cuffs
Strengthens: Quads, Glute Max
Stretches: Abs, Pecs, Hip Flexors, Rotator Cuffs, Serratus Anterior
Cat Cow Stretch
Skills - Thoracic Flexion, Thoracic Extension
Strengthens: Shoulders, Hips
Stretches: Abs, Pecs, Obliques, Traps, Lats, Spinal Erectors, Rhomboids, Shoulders, Hips
Strengthens: Shoulders, Hips
Stretches: Abs, Pecs, Obliques, Traps, Lats, Spinal Erectors, Rhomboids, Shoulders, Hips
Cat Pulling it's Tail Stretch
Stretches: 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.
Strengthens: Eyes
Stretches: Eyes
Cervical Lateral Flexion Strengthening
Skills - Cervical Tension
Chair Stretch
Strengthens: Hamstrings, Quads, Hips, Knees, Glute Max
Stretches: Abs, Pecs, Hips, Knees
Strengthens: Hamstrings, Quads, Hips, Knees, Glute Max
Stretches: Abs, Pecs, Hips, Knees
Strengthens: Hamstrings, Quads, Hips, Knees, Glute Max
Stretches: Abs, Pecs, Hips, Knees
Chest Presses
Neutral-Grip Chest Press
- Flat Bench
Strengthens: Front Deltoid
Stabilizes: Biceps, Pecs, Triceps, Forearms
⚠ Wide-Grip Chest Press
- Flat Bench
Strengthens: Pecs, Front Deltoid
Stabilizes: Biceps, Triceps, Forearms
Chest Throw
Prerequisites - Pushups: 50, Chest Presses: 50
Stepping One-Arm Chest Pass
Strengthens: Triceps
Stabilizes: Pecs, Traps
Child's Stretch
Stretches: Traps, Lats, Spinal Erectors, Rhomboids, Serratus Anterior, Glute Max
Chin Tucks
Skills - Cervical Flexion, Cervical Extension
Notes - aka. Deep Cervical Flexor Strengthening
Chinups
Prerequisites - Rows: 50, Passive Hang: 50
Jackknife Chinups
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Traps, Rotator Cuffs, Rhomboids
Stretches: Elbows, Shoulders
Assisted Chinups
- Pullup Bar | Gymnastic Rings
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Traps, Rotator Cuffs, Rhomboids
Stretches: Elbows, Shoulders
Chinup Negatives
Strengthens: Biceps, Lats, Forearms
Stabilizes: Traps, Rotator Cuffs, Rhomboids
Chinups
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Traps, Rotator Cuffs, Rhomboids
Stretches: Elbows, Shoulders
Churn the Pot
Prerequisites - Planks (Forearms): 75
Clamshells
Clutch Flags
Prerequisites - Pushups: 75, Leg Raises: 75, Pullups: 75
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Cobra Stretches
Strengthens: Traps, Spinal Erectors, Triceps, Rhomboids
Stretches: Abs, Pecs, Hip Flexors
Strengthens: Traps, Spinal Erectors, Triceps, Rhomboids
Stretches: 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.
Strengthens: Eyes
Stretches: Eyes
Cold Therapy
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.
Strengthens: Eyes
Stretches: 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.
Strengthens: Eyes
Stretches: 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.
Strengthens: Eyes
Stretches: 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.
Strengthens: Eyes
Stretches: Eyes
Commando Pullups
Prerequisites - Pullups: 50, Rows: 50, Chinups: 50, Passive Hang: 50
Assisted Commando Pullups
- Pullup Bar | Gymnastic Rings
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Traps, Rotator Cuffs, Rhomboids
Stretches: Elbows, Shoulders
Commando Pullups
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Traps, Rotator Cuffs, Rhomboids
Stretches: Elbows, Shoulders
Compass Stretch
Prerequisites - Butterfly Stretch: 50, Standing Forward Folds: 50, Cradle Stretch: 50
Stretches: Hip Flexors, Hip Adductors
Computer Saccades
Skills - Eye Movement Control
Computer Saccades L1
Strengthens: Eyes
Stretches: Eyes
Computer Saccades L2
Strengthens: Eyes
Stretches: Eyes
Control Balance
Prerequisites - Shoulder Stands: 50
Notes - Pilaties move
Strengthens: Abs, Hips
Stabilizes: Obliques, Spinal Erectors
Stretches: Hips, Glute Max
Strengthens: Abs, Hips
Stabilizes: Obliques, Spinal Erectors
Stretches: Hips, Glute Max
Strengthens: Abs, Hips
Stabilizes: Obliques, Spinal Erectors
Stretches: Hip Flexors, Hips, Glute Max
Copenhagen Plank (Forearms)
Prerequisites - Side Plank (Forearms): 50
Strengthens: Abs, Obliques, Spinal Erectors, Hip Adductors
Strengthens: Abs, Obliques, Spinal Erectors, Hip Adductors
Strengthens: Abs, Obliques, Spinal Erectors, Hip Adductors
Copenhagen Plank (Forearms) + Leg Lifts
Prerequisites - Thigh Lifts: 50, Side Plank (Forearms): 50, Copenhagen Plank (Forearms): 50
Strengthens: Abs, Obliques, Spinal Erectors, Hip Adductors
Core Brace
Strengthens: Abs, Obliques, Spinal Erectors
Cossack Squats
Prerequisites - Lateral Lunges: 50, Lateral Squats: 50
Notes - Isometric variation is Side Lunge Stretch.
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stretches: Hip Adductors, Hips, Knees, Ankles
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stretches: Hip Adductors, Hips, Knees, Ankles
Cow Face Arms Stretch
Stretches: Pecs, Triceps
Cow Face Legs Stretch
Notes - Stretches the Piriformis and other Hip Exernal Rotators—which are deep Gluteal muscle. Does not stretch the Hip Adductors or Hip Flexors.
Stretches: Glute Max, Glute Med/Min
Stretches: Glute Max, Glute Med/Min
Stretches: Glute Max, Glute Med/Min
Stretches: Obliques, Glute Max, Glute Med/Min
Cow Face Stretch
Prerequisites - Cow Face Arms Stretch: 25, Cow Face Legs Stretch: 25
Notes - Stretches the Piriformis and other Hip Exernal Rotators—which are deep Gluteal muscle. Does not stretch the Hip Adductors or Hip Flexors.
Stretches: Pecs, Triceps, Glute Max, Glute Med/Min
Cow Face Stretch w/ Eagle Arms
Prerequisites - Eagle Arms Stretch: 50, Cow Face Legs Stretch: 50
Notes - Stretches the Piriformis and other Hip Exernal Rotators—which are deep Gluteal muscle. Does not stretch the Hip Adductors or Hip Flexors.
Stretches: Traps, Rotator Cuffs, Rhomboids, Glute Max, Glute Med/Min, Rear Deltoid
Crab Reach
Prerequisites - Reverse Planks (Hands): 50, Reverse Tabletop: 50
Crab Walks
Prerequisites - Reverse Planks (Hands): 50, Reverse Tabletop: 50
Cradle Stretch
Crane Stretch
Prerequisites - Crow Stretch: 50
Notes - Not the same as Crow, the arms are straight here.
Crocodile
Notes - aka. Crocodile Pose
Strengthens: Mind
Cross-Arm Stretch
Crossover Step Ups
Prerequisites - Lateral Step Ups: 50
⚠ Crossover Step Ups
Strengthens: Hamstrings, Quads, Hip Adductors, Hips, Knees
Stabilizes: Calves, Hip Flexors
Stretches: Hips, Knees
Crow Stretch
Prerequisites - Child's Stretch: 50, Planks (Hands): 50, Deep Squats: 50, Ragdoll Stretch: 50
Notes - Not the same as Crane, the arms are bent here. Using Ragdoll as prerequisite and not Forward Fold because the knees are bent.
Curtsy Lunges
Prerequisites - Front Reverse Lunges: 50, Split Squats: 50, Curtsy Squats: 50
Strengthens: Hamstrings, Quads, Hip Adductors, Hips, Knees, Ankles, Glute Med/Min
Stabilizes: Calves
Stretches: Hips, Knees, Ankles
Curtsy Lunges (Plyometric)
Prerequisites - Depth Drops: 50, Curtsy Squats: 50, Curtsy Lunges: 50
Curtsy Squats
Prerequisites - Split Squats: 50
Strengthens: Hamstrings, Quads, Hip Adductors, Hips, Knees, Ankles, Glute Med/Min
Stabilizes: Calves
Stretches: Hips, Knees, Ankles
Dancer Stretch
Prerequisites - Bow Stretch: 50, Warrior III: 50
Stretches: Hamstrings, Calves
Dead Bugs
Strengthens: Core
Dead Bugs with Overhead Reach
Prerequisites - Dead Bugs: 50
Pullover Dead Bug
Strengthens: Pecs, Lats, Core
Stabilizes: Triceps, Serratus Anterior
Dead-Stop Pushups
Prerequisites - Pushups: 50
Strengthens: Pecs, Triceps, Front Deltoid
Stabilizes: Abs, Spinal Erectors, Hip Flexors
Deadlift
Prerequisites - Bodyweight Squats: 50, Hip Thrusts: 50, Glute Bridges: 50
Strengthens: Hamstrings, Quads, Glute Max
Stabilizes: Abs, Traps, Spinal Erectors, Calves, Hip Adductors, Rhomboids
Deep Cervical Extensor Strengthening (Quadruped)
Skills - Cervical Extension
Notes - aka. Deep Neck Extensor Strengthening
Strengthens: Neck
Deep Cervical Extensor Strengthening (Standing)
Skills - Cervical Extension
Notes - aka. Deep Neck Extensor Strengthening
Strengthens: Neck
Deep Cervical Extensor Strengthening (Supine)
Skills - Cervical Extension
Notes - aka. Deep Neck Extensor Strengthening
Strengthens: Neck
Strengthens: Neck
Deep Cervical Flexor Activation
Skills - Cervical Flexion
Notes - aka. Deep Neck Flexor Activation
⚠ Deep Cervical Flexor Activation
Strengthens: Neck
Deep Cervical Flexor/Extensor Strengthening (Standing)
Skills - Cervical Flexion, Cervical Extension
Notes - aka. Deep Neck Flexor/Extensor Strengthening
Strengthens: Neck
Deep Squats
Prerequisites - Bodyweight Squats: 50, Ankle Mobilization: 50, Tibial Rotation: 50
Notes - aka. Garland Pose.
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs
Stretches: Spinal Erectors, Calves, Hips, Knees, Ankles
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs
Stretches: Spinal Erectors, Calves, Hips, Knees, Ankles
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs
Stretches: Spinal Erectors, Calves, Hips, Knees, Ankles
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs
Stretches: Spinal Erectors, Calves, Hips, Knees, Ankles
Deep Squats + Foward Fold
Prerequisites - Bodyweight Squats: 50, Deep Squats: 50
Notes - aka. Garland Pose.
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs
Stretches: Spinal Erectors, Calves, Hips, Knees, Ankles
Deep Squats + Thoracic Rotation
Skills - Thoracic Rotation
Prerequisites - Deep Squats: 50, Thoracic Rotation: 50
Notes - aka. Garland Pose.
Strengthens: Traps, Hamstrings, Quads, Rhomboids, Hips, Knees, Ankles, Thoracic Spine
Stretches: Abs, Pecs, Obliques, Rotator Cuffs, Serratus Anterior, Hips, Knees, Ankles
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs
Stretches: Spinal Erectors, Calves, Hips, Knees, Ankles
Depth Drops
Derma Rolling
Devotional Warrier
Prerequisites - Lizard Stretch: 50
Notes - aka. Humble Warrior
Strengthens: Quads, Shoulders, Hips, Rear Deltoid
Stabilizes: Lateral Deltoid
Stretches: Pecs, Hip Flexors, Hip Adductors, Shoulders, Hips, Front Deltoid
Diagastrics Muscle Release
Skills - Cervical Tension
Diagonals
Banded Diagonals
Strengthens: Traps, Rhomboids, Shoulders
Stabilizes: Rotator Cuffs, Serratus Anterior
Stretches: Shoulders
Diaphragmatic Breathing
Strengthens: Vocal Cords, Diaphragm
Stretches: Pelvic Floor, Diaphragm
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
Strengthens: Traps, Rhomboids
Stabilizes: Abs, Spinal Erectors
Stretches: Serratus Anterior
Strengthens: Pecs, Triceps
Stabilizes: 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.
Strengthens: Eyes
Stretches: Eyes
Dolphin
Strengthens: Rotator Cuffs, Serratus Anterior, Shoulders, Ankles
Stretches: Pecs, Hamstrings, Calves, Shoulders, Ankles, Front Deltoid, Lateral Deltoid, Rear Deltoid
Strengthens: Hips, Ankles
Stretches: Pecs, Hamstrings, Calves, Hips, Ankles
Dolphin + Plank
Prerequisites - Planks (Forearms): 50, Dolphin: 50
Strengthens: Serratus Anterior, Hips, Ankles, Core
Stretches: Calves, Hips, Ankles
Strengthens: Serratus Anterior, Hips, Ankles, Core
Stretches: Calves, Hips, Ankles
Donkey Kicks
Strengthens: Hamstrings, Glute Max
Doorway Stretches
Stretches: Traps, Rhomboids
Stretches: Biceps, Rotator Cuffs
Stretches: Biceps, Pecs, Rotator Cuffs
Dots Card
Skills - Convergence, Divergence
Prerequisites - Eye Pushups (Convergence): 50
Double Leg Lifts
Prerequisites - Side Leg Lifts: 50, Thigh Lifts: 50
Strengthens: Hip Adductors, Glute Med/Min
Stabilizes: Obliques, Hip Flexors
Dove Stretch
Prerequisites - Bridges: 25, Camel Stretch: 75
Stretches: Abs, Obliques, Quads, Hip Flexors
Downward Dog
Strengthens: Rotator Cuffs, Serratus Anterior, Shoulders, Ankles
Stretches: Pecs, Hamstrings, Calves, Shoulders, Ankles, Front Deltoid, Lateral Deltoid, Rear Deltoid
Strengthens: Rotator Cuffs, Serratus Anterior, Shoulders, Ankles
Stretches: Pecs, Hamstrings, Calves, Shoulders, Ankles, Front Deltoid, Lateral Deltoid, Rear Deltoid
Strengthens: Rotator Cuffs, Serratus Anterior, Shoulders, Ankles
Stabilizes: Glute Max
Stretches: Pecs, Hamstrings, Calves, Shoulders, Ankles, Front Deltoid, Lateral Deltoid, Rear Deltoid
Downward Dog + Calf Mobility
Prerequisites - Downward Dog: 50
Strengthens: Rotator Cuffs, Serratus Anterior, Ankles
Stretches: Pecs, Hamstrings, Calves, Ankles
Downward Dog + Plank
Prerequisites - Downward Dog: 50, Planks (Hands): 50
Strengthens: Abs, Obliques, Spinal Erectors, Shoulders, Ankles
Stretches: Hamstrings, Calves, Quads, Shoulders, Ankles
Strengthens: Abs, Obliques, Spinal Erectors, Shoulders, Ankles
Stretches: Hamstrings, Calves, Quads, Shoulders, Ankles
Strengthens: Abs, Obliques, Spinal Erectors, Shoulders, Ankles
Stretches: Hamstrings, Calves, Quads, Shoulders, Ankles
Strengthens: Abs, Obliques, Spinal Erectors, Shoulders, Ankles
Stretches: Hamstrings, Calves, Quads, Shoulders, Ankles
Downward Dog + Upward Dog
Prerequisites - Downward Dog: 50, Cobra Stretches: 50
Strengthens: Traps, Spinal Erectors, Triceps, Rhomboids, Shoulders, Ankles
Stretches: Abs, Biceps, Pecs, Hamstrings, Hip Flexors, Shoulders, Ankles
Dragon Stretch
Dragonfly Hold
Prerequisites - Flying Crow Stretch: 50, Revolved Flying Crow Stretch: 50
Notes - aka. Grasshopper Stretch
Strengthens: Abs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Wrists, Elbows, Shoulders, Hips
Stretches: Wrists, Elbows, Shoulders, Hips, Glute Max, Glute Med/Min
Strengthens: Abs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Wrists, Elbows, Shoulders, Hips
Stretches: Wrists, Elbows, Shoulders, Hips, Glute Max, Glute Med/Min
Dynamic Planks
Prerequisites - Planks (Hands): 50
Eagle Arms Stretch
Eagle Legs Stretch
Eagle Stretch
Prerequisites - Eagle Arms Stretch: 25, Eagle Legs Stretch: 25
Ear Pressure Stretch
Prerequisites - Plow Stretch: 50
Stretches: Biceps, Lats, Spinal Erectors
Eight-Limbed Stretch
Stretches: Core
Elbow Levers
Prerequisites - Pushups: 75, Planks (Hands): 75
Strengthens: Abs, Traps, Triceps
Strengthens: Abs, Traps, Triceps
Strengthens: Abs, Traps, Triceps
Strengthens: Abs, Traps, Triceps
Strengthens: Abs, Traps, Triceps
Strengthens: Abs, Traps, Triceps
Strengthens: Abs, Traps, Triceps
Strengthens: Abs, Traps, Triceps
Strengthens: Abs, Traps, Triceps
Strengthens: Abs, Traps, Triceps
Strengthens: Abs, Traps, Triceps
Elbow Tendon Glides
Strengthens: Fingers, Wrists, Elbows, Shoulders
Stretches: Fingers, Wrists, Elbows, Shoulders
Strengthens: Fingers, Wrists, Elbows, Shoulders
Stretches: Fingers, Wrists, Elbows, Shoulders
Strengthens: Fingers, Wrists, Elbows, Shoulders
Stretches: Fingers, Wrists, Elbows, Shoulders
Elevated Frog Pumps
Strengthens: Hip Adductors, Hips, Glute Med/Min
Stabilizes: Spinal Erectors, Hamstrings
Stretches: Hips
Strengthens: Hip Adductors, Hips, Glute Med/Min
Stabilizes: Spinal Erectors, Hamstrings
Stretches: Hips
Elevated Split Squats
Prerequisites - Split Squats: 50
Strengthens: Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Hamstrings, Hip Adductors
Stretches: Hips, Knees, Ankles
Strengthens: Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Hamstrings, Hip Adductors
Stretches: Hips, Knees, Ankles
Exfoliation
Eye Compress
Moist Heat Eye Compress
Stretches: Eyes
Eye Movement Desensitization and Reprocessing
Notes - EMDR
Eye of the Needle Stretch
Notes - Stretches the Piriformis and other Hip Exernal Rotators—which are deep Gluteal muscle. Does not stretch the Hip Adductors or Hip Flexors.
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
Stretches: Eyes
Face Pulls
Strengthens: Traps, Rotator Cuffs, Rhomboids, Shoulders
Stabilizes: Forearms, Serratus Anterior, Rear Deltoid
Stretches: Shoulders
Farmer's Carries
Two-Hand Farmer's Carry
Strengthens: Forearms
Stabilizes: Biceps, Traps, Lats, Hamstrings, Calves, Quads, Hip Adductors, Rotator Cuffs, Rhomboids, Core
One-Hand Farmer's Carry
Strengthens: Obliques, Forearms
Stabilizes: Abs, Biceps, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors, Rotator Cuffs, Rhomboids
Fast Feet
Strengthens: Hamstrings, Calves, Quads, Hip Flexors
Figure 4 Stretch
Prerequisites - Chair Stretch: 50, Lotus Stretch: 25
Notes - Stretches the Piriformis and other Hip Exernal Rotators—which are deep Gluteal muscle. Does not stretch the Hip Adductors or Hip Flexors.
Stretches: Glute Max, Glute Med/Min
Strengthens: Quads, Hips, Glute Max
Stretches: Hips, Glute Max, Glute Med/Min
Finger Abduction
Finger Adduction
Finger Ball Squeezes
Finger Curls
Finger Mobility
Finger Spread
Finger Tendon Glide
Fire Hydrant
Firefly Hold
Prerequisites - Standing Forward Folds: 50, Shoulder Pressing Hold: 50
Notes - aka. Titibasana; Insect Stretch
Strengthens: Abs, Traps, Lats, Spinal Erectors, Triceps
Strengthens: Abs, Traps, Lats, Spinal Erectors, Triceps
Strengthens: Abs, Traps, Lats, Spinal Erectors, Triceps
Firelog Stretch
Prerequisites - Pigeon Stretch: 50
Notes - aka. Double Pigeon.
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.
Strengthens: 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.
Strengthens: 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.
Flower Pressing
Prerequisites - Gardening: 75
Strengthens: Mind
Flutter Kicks
Prerequisites - Dead Bugs: 50
Stretches: Abs, Hip Flexors
Strengthens: Abs, Hip Flexors
Stretches: Abs, Hip Flexors
Strengthens: Spinal Erectors
Strengthens: Spinal Erectors
Strengthens: Abs, Hip Flexors
Stretches: Abs, Hip Flexors
Flyes
Chest Fly
- Flat Bench
Strengthens: 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: 25, Kneeling Hip Flexor Stretch: 50
Flying Horse Stretch w/ Eagle Arms
Prerequisites - Flying Horse Stretch: 50, Eagle Arms Stretch: 50
Strengthens: Hips
Stretches: Traps, Quads, Hip Flexors, Rhomboids, Hips, Glute Max, Glute Med/Min
Flying Lizard Stretch
Prerequisites - Lizard Stretch: 50, Four Limbed Staff Pose: 50
Strengthens: Abs, Obliques, Spinal Erectors, Hamstrings, Forearms, Glute Max
Stretches: Hamstrings, Hip Flexors, Glute Max
Flying Lotus Stretch
Prerequisites - Lotus Stretch: 50, Flying Crow Stretch: 25
Notes - Stretches the Piriformis and other Hip Exernal Rotators—which are deep Gluteal muscle. Does not stretch the Hip Adductors or Hip Flexors.
Flying Splits
Prerequisites - Front Splits: 25, Flying Crow Stretch: 50
Notes - aka. Hurdler Pose
Foot Doming
Foot Smash
Foot-Elevated Lateral Squats
Prerequisites - Lateral Squats: 50
Strengthens: Calves, Quads, Hips, Knees, Ankles, Glute Med/Min
Stabilizes: Abs, Obliques
Stretches: Hips, Knees, Ankles
Strengthens: Calves, Quads, Hips, Knees, Ankles, Glute Med/Min
Stabilizes: Abs, Obliques
Stretches: Hips, Knees, Ankles
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
Strengthens: Core
Forearm Side Plank Clamshells
Prerequisites - Side Plank (Forearms): 25, Clamshells: 50
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.
Strengthens: Eyes
Stretches: Eyes
Free Space Perception
Skills - Laterality and Directionality, Visual Spatial Relations, Visual Spatial Orientation
Frog Pump Hip Thrusts
Strengthens: Hip Adductors, Hips, Glute Med/Min
Stabilizes: Spinal Erectors, Hamstrings
Stretches: Hips
Strengthens: Hip Adductors, Hips, Glute Med/Min
Stabilizes: Spinal Erectors, Hamstrings
Stretches: Hips
Frog Pumps
Strengthens: Hip Adductors, Hips, Glute Med/Min
Stabilizes: Spinal Erectors, Hamstrings
Stretches: Hips
Strengthens: Hip Adductors, Hips, Glute Med/Min
Stabilizes: Spinal Erectors, Hamstrings
Stretches: Hips
Frog Stretch (Bhekasana)
Stretches: Abs, Pecs, Quads, Rotator Cuffs
Stretches: Abs, Pecs, Quads, Rotator Cuffs
Frog Stretch (Mandukasana)
Stretches: 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.
Strengthens: Serratus Anterior, Front Deltoid
Front Reverse Lunges
Strengthens: Hamstrings, Quads, Hip Flexors, Hips, Knees, Ankles, Glute Max
Stabilizes: Calves, Hip Adductors
Stretches: Hips, Knees, Ankles
Strengthens: Hamstrings, Quads, Hip Flexors, Hips, Knees, Ankles, Glute Max
Stabilizes: Calves, Hip Adductors
Stretches: Hips, Knees, Ankles
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
Front Squats
Prerequisites - Bodyweight Squats: 50
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stretches: Hips, Knees, Ankles
Gardening
Strengthens: Mind
Gate Stretch
Stretches: Obliques, Hamstrings, Hip Adductors, Serratus Anterior
Glute Bridge + Reach
Prerequisites - Glute Bridges: 50
Strengthens: Glute Max
Stabilizes: Hamstrings
Stretches: Obliques, Serratus Anterior
Glute Bridge March
Prerequisites - Glute Bridges: 50
Glute Bridges
Strengthens: Hips, Glute Max
Stabilizes: Hamstrings
Stretches: Hips
Goblet Squats
Prerequisites - Bodyweight Squats: 50
Goblet Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Stretches: Hips, Knees, Ankles
Good Mornings
Prerequisites - Deadlift: 50
Strengthens: Spinal Erectors, Hamstrings, Hips, Knees, Glute Max
Stabilizes: Traps, Lats
Stretches: Hips, Knees
Gorilla Rows
⚠ Alternating Gorilla Rows
Strengthens: Traps, Lats, Elbows, Rear Deltoid
Stabilizes: Biceps, Forearms, Rhomboids
Stretches: Elbows
⚠ Gorilla Rows
Strengthens: Traps, Lats, Elbows, Rear Deltoid
Stabilizes: Biceps, Forearms, Rhomboids
Stretches: Elbows
Granny Toss
Prerequisites - Bodyweight Squats: 50
Granny Toss
Strengthens: Biceps
Hack Squats
Prerequisites - Bodyweight Squats: 50
Half Moon Stretch
Prerequisites - Warrior III: 50
Hammer Curls
Hamstring Bridge March
Prerequisites - Hamstring Bridges: 50
Hamstring Bridges
Prerequisites - Heel Digs: 50
Hamstring Catch
Strengthens: Hamstrings
Hamstring Curls
Strengthens: Hamstrings
Hamstring Floss
Supine Hamstring Floss
Stretches: Hamstrings, Calves
Hamstring Scoops
Hamstring Stretch
Stretches: 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
Strengthens: Core
Hand to Big Toe Stretch (Front)
Prerequisites - Hamstring Stretch: 75, Lizard Stretch: 75, Pigeon Stretch: 75, Hurdler Stretch: 75
Stretches: Hamstrings, Hip Flexors, Hip Adductors
Stretches: Hamstrings, Hip Flexors, Hip Adductors
Stretches: Hamstrings, Hip Flexors, Hip Adductors
Hand to Big Toe Stretch (Side)
Prerequisites - Lateral Lunges: 75, Lateral Squats: 75, Frog Stretch (Mandukasana): 75
Stretches: Hamstrings, Hip Flexors, Hip Adductors
Stretches: Hamstrings, Hip Flexors, Hip Adductors
Hands Clasped Behind Back
Strengthens: Wrists, Shoulders
Stretches: Pecs, Forearms, Wrists, Shoulders, Front Deltoid
Handstand Pushups
Prerequisites - Pushups: 50, Handstands: 50, Pike Pushups: 50, Planks (Hands): 50, Pike: 50
Strengthens: Pecs, Traps, Triceps, Serratus Anterior
Stabilizes: Abs, Spinal Erectors, Hip Flexors
Handstands
Prerequisites - Planks (Hands): 50, Pike: 50
Strengthens: Abs, Obliques, Spinal Erectors
Stabilizes: Traps, Triceps, Forearms, Serratus Anterior
Strengthens: Abs, Traps, Lats, Spinal Erectors, Triceps, Serratus Anterior
Strengthens: Abs, Obliques, Spinal Erectors, Serratus Anterior
Stabilizes: Biceps, Traps, Triceps, Forearms, Rotator Cuffs, Rhomboids
Hanging Neck Flexor Stretch
Skills - Cervical Flexion, Cervical Extension
Happy Baby Stretch
Stretches: Spinal Erectors, Hamstrings, Hip Flexors, Hip Adductors, Pelvic Floor
Stretches: 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.
Strengthens: Eyes
Stretches: 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.
Strengthens: Eyes
Stretches: 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.
Strengthens: Eyes
Stretches: 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.
Strengthens: Eyes
Stretches: 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.
Strengthens: Eyes
Stretches: Eyes
Head to Knee
Prerequisites - Standing Forward Folds: 50
Stretches: Spinal Erectors, Hamstrings, Hips, Glute Max, Glute Med/Min
Heel Digs
Strengthens: Hamstrings
Heel Sits
Strengthens: Quads, Hips, Glute Max
Stabilizes: Hamstrings
Stretches: Hips
Heel Walk
Notes - Ankle Plantar Flexion. Not a duplicate of Toe Raises b/c we want a seperate progression range for this.
Hero Fish Stretch
Prerequisites - Hero Stretch: 25, Fish: 50
Notes - In Hero Pose, the feet are separated and the buttocks are on the floor, but in Thunderbolt Pose, the heels are together with the buttocks resting on top of them.
Stretches: Quads, Hip Flexors, Tibialis Anterior
Hero Stretch
Notes - In Hero Pose, the feet are separated and the buttocks are on the floor, but in Thunderbolt Pose, the heels are together with the buttocks resting on top of them.
Stretches: Quads, Hip Flexors, Tibialis Anterior
Stretches: Quads, Hip Flexors, Tibialis Anterior
Stretches: Quads, Hip Flexors, Tibialis Anterior
Heron Stretch
Prerequisites - Standing Forward Folds: 50, Head to Knee: 50
High Bicycle
Notes - Pilaties move
High Knees
Prerequisites - Walking: 50, Jogging: 50
Strengthens: Hamstrings, Calves, Quads, Hip Flexors, Knees, Ankles
Stretches: Knees, Ankles
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.
Strengthens: Spinal Erectors, Shoulders, Hips, Front Deltoid
Stretches: Pecs, Hip Flexors, Hip Adductors, Serratus Anterior, Shoulders, Hips
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.
Strengthens: Spinal Erectors, Shoulders, Hips, Front Deltoid
Stretches: Pecs, Hip Flexors, Hip Adductors, Serratus Anterior, Shoulders, Hips
Hip Airplanes
Prerequisites - Warrior III: 50
Strengthens: Spinal Erectors, Hips, Glute Med/Min
Stabilizes: Abs, Obliques
Stretches: Hamstrings, Hip Adductors, Hips
Strengthens: Spinal Erectors, Hips, Glute Med/Min
Stabilizes: Abs, Obliques
Stretches: Hamstrings, Hip Adductors, Hips
Strengthens: Spinal Erectors, Hips, Glute Med/Min
Stabilizes: Abs, Obliques
Stretches: Hamstrings, Hip Adductors, Hips
Hip External Rotation Pushups
Prerequisites - Pushups: 50
Strengthens: Pecs, Triceps, Hip Adductors, Hips, Knees, Ankles
Stabilizes: Abs, Spinal Erectors, Hip Flexors
Stretches: Hips, Knees, Ankles
Hip Mobilization
Hip Rotations
Hip Thrusts
Prerequisites - Glute Bridges: 50
Strengthens: Hips, Glute Max
Stabilizes: Hamstrings
Stretches: Hips
Strengthens: Hips, Glute Max
Stabilizes: Hamstrings
Stretches: Hips
Hollow Body Hold
Prerequisites - Boat Stretch: 50
Strengthens: Abs, Obliques, Hip Flexors
Stabilizes: Spinal Erectors, Quads
Strengthens: Abs, Obliques, Hip Flexors
Stabilizes: Spinal Erectors, Quads
Strengthens: Abs, Obliques, Hip Flexors
Stabilizes: Spinal Erectors, Quads
Hops
Prerequisites - Vertical Jumps: 50, Depth Drops: 50
Horse Stretch
Notes - aka. Goddess Stretch
Horse Stretch w/ Forward Fold
Prerequisites - Standing Forward Folds: 25, Horse Stretch: 50
Notes - aka. Goddess Stretch
Hot and Cold Therapy
Notes - aka. Contrast Baths
How to to properly extend the neck, and how to identify faulty cervical movement
Skills - Cervical Tension
Strengthens: Neck
Stretches: Neck
Hula Hoop
Hula Hoop
Strengthens: Abs, Calves, Quads, Hip Adductors
Hundreds
Hurdler Stretch
Prerequisites - Standing Forward Folds: 50, 90/90 Hip Stretch: 50
Stretches: Hamstrings, Hip Flexors, Hip Adductors
Inch Worms
Prerequisites - Downward Dog: 50, Standing Forward Folds: 50, Planks (Hands): 50
Strengthens: Pecs, Triceps
Stretches: Abs, Spinal Erectors, Hamstrings, Quads, Rotator Cuffs, Rhomboids
Inch Worms + Pushup
Prerequisites - Pushups: 50, Inch Worms: 50
Strengthens: Pecs, Triceps
Stretches: Abs, Spinal Erectors, Hamstrings, Quads, Rotator Cuffs, Rhomboids
INFO: Cervical Dysfunction
Skills - Cervical Flexion, Cervical Extension, Cervical Tension
⚠ INFO: Cervical Dysfunction
Strengthens: Traps, Neck
Stabilizes: Rhomboids
INFO: Chronic Clenching
Skills - Cervical Flexion, Cervical Extension, Cervical Tension
INFO: Forward Head Posture
Skills - Cervical Flexion, Cervical Extension, Cervical Tension
⚠ INFO: Forward Head Posture
- Work on Anterior Pelvic Tilt, Thoracic Extension, and Thoracic Dissociation.
Strengthens: Traps, Neck
Stabilizes: Rhomboids
INFO: Myogenic Headaches
Skills - Cervical Tension
INFO: Sinus Tarsi Syndrome
INFO: Thoracic Outlet Syndrome
Skills - Cervical Flexion, Cervical Extension, Cervical Tension
⚠ INFO: Thoracic Outlet Syndrome
Strengthens: Traps, Neck
Stabilizes: Rhomboids
Jackknife
Notes - Pilaties move
Stretches: Abs, Hip Flexors
Jogging
Prerequisites - Walking: 50
Jump Rope
Jump Squats
Prerequisites - Bodyweight Squats: 50, Depth Drops: 50
Notes - aka. Squat Jumps
Strengthens: Hamstrings, Calves, Quads, Hips, Knees, Ankles
Stabilizes: Abs
Stretches: Hips, Knees, Ankles
Jumping Jacks
Strengthens: Abs, Calves, Quads, Hip Adductors, Rotator Cuffs, Rhomboids
Stretches: Hamstrings
Strengthens: Abs, Calves, Quads, Hip Adductors, Rotator Cuffs, Rhomboids
Stretches: Hamstrings
Strengthens: Abs, Calves, Quads, Hip Adductors, Rotator Cuffs, Rhomboids, Glute Med/Min
Stretches: Hamstrings
Karaoke
Prerequisites - Walking: 50, Jogging: 50
Kegals
Strengthens: Pelvic Floor
Stretches: Pelvic Floor
Kettlebell Swings
Prerequisites - Bodyweight Squats: 50
⚠ Two-Handed Kettlebell Swings
Strengthens: Hamstrings, Calves, Glute Max
Stabilizes: Traps, Lats, Spinal Erectors, Rhomboids
Kettlebell Windmill
Prerequisites - Triangle Stretch: 50, Arm Bar: 50
Strengthens: Rotator Cuffs, Serratus Anterior, Rear Deltoid
Stabilizes: Glute Max, Lateral Deltoid
Stretches: Pecs
Strengthens: Rotator Cuffs, Serratus Anterior, Rear Deltoid
Stabilizes: Glute Max, Lateral Deltoid
Stretches: Pecs, Hamstrings
Knee Lift & Glute Press
Stretches: Abs, Hip Flexors
Knee Tucks
Kneeling Adductor Stretch
Prerequisites - Lateral Lunges: 50, Lateral Squats: 50
Stretches: Hamstrings, Hip Adductors
Kneeling Hip Flexor Stretch
Stretches: Quads, Hip Flexors
Stretches: Quads, Hip Flexors
Knees to Chest Stretch
Stretches: Abs, Hip Flexors
Stretches: Abs, Hip Flexors
Stretches: Lats, Spinal Erectors, Glute Max
Stretches: Lats, Spinal Erectors, Glute Max
Stretches: Abs, Hip Flexors
Stretches: Abs, Hip Flexors
L Sit
Prerequisites - Leg Raises: 50, Standing Forward Folds: 50, Support Hold: 50
Landmine Rotations
Prerequisites - Seated Twists: 50
Landmine Twists (Arms Only)
Strengthens: Abs, Obliques, Lats, Spinal Erectors
Stabilizes: Hamstrings, Hip Flexors
Landmine Twists
Strengthens: Abs, Obliques, Lats, Spinal Erectors
Stabilizes: Hamstrings, Hip Flexors
Laryngeal Massage
Lat Pulldowns
Lat Pulldowns
Strengthens: Lats, Elbows, Shoulders
Stabilizes: Biceps, Traps
Stretches: Elbows, Shoulders
One-Arm Lat Pulldowns
Strengthens: Lats, Elbows, Shoulders
Stabilizes: Biceps, Traps
Stretches: Elbows, Shoulders
Lateral Lunge with Overhead Reach
Prerequisites - Lateral Lunges: 50, Lateral Squats: 50
Strengthens: Hamstrings, Quads, Hip Adductors, Shoulders, Hips, Knees, Ankles, Glute Med/Min
Stretches: Abs, Shoulders, Hips, Knees, Ankles
Lateral Lunges
Prerequisites - Lateral Squats: 50
Strengthens: Hamstrings, Quads, Hip Adductors, Hips, Knees, Ankles, Glute Med/Min
Stabilizes: Calves
Stretches: Hips, Knees, Ankles
Strengthens: Hamstrings, Quads, Hip Adductors, Hips, Knees, Ankles, Glute Med/Min
Stabilizes: Calves
Stretches: Hips, Knees, Ankles
Lateral Raises
Lateral Raise
Strengthens: Lateral Deltoid
Stabilizes: Traps, Serratus Anterior
Lateral Squat Walks
Prerequisites - Bodyweight Squats: 50
Strengthens: Hip Adductors, Glute Med/Min
Stabilizes: Abs, Hamstrings, Calves, Quads
Lateral Squats
Prerequisites - Bodyweight Squats: 50
Strengthens: Calves, Quads, Hips, Knees, Ankles, Glute Med/Min
Stabilizes: Abs, Obliques
Stretches: Hips, Knees, Ankles
Strengthens: Calves, Quads, Hips, Knees, Ankles, Glute Med/Min
Stabilizes: Abs, Obliques
Stretches: Hips, Knees, Ankles
Lateral Step Downs
Lateral Step Downs
Strengthens: Hamstrings, Quads, Hips, Knees, Glute Med/Min
Stabilizes: Calves, Hip Flexors, Hip Adductors
Stretches: Hips, Knees
Lateral Step Ups
Lateral Step Ups
Strengthens: Quads, Hips, Knees, Glute Med/Min
Stabilizes: Hamstrings, Calves, Hip Flexors, Hip Adductors
Stretches: Hips, Knees
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
Strengthens: Core
Stabilizes: Hamstrings, Quads
Leg Lifts from Reverse Planks (Hands)
Prerequisites - Reverse Planks (Hands): 50, Leg Lifts: 50, Planks (Hands): 50
Leg Raises
Hanging Knee Raises
Strengthens: Abs, Hip Flexors
Stabilizes: Spinal Erectors, Forearms
Hanging Oblique Raises
Strengthens: Abs, Obliques, Hip Flexors
Stabilizes: Spinal Erectors, Forearms
Hanging Leg Raises
Strengthens: Abs, Hip Flexors
Stabilizes: Spinal Erectors, Forearms
Toe to Bars
Strengthens: Abs, Hip Flexors
Stabilizes: Spinal Erectors, Forearms
Leg Spreads
Strengthens: Hip Adductors, Hips
Stabilizes: Hip Flexors
Stretches: Hip Adductors, Hips
Strengthens: Hip Adductors, Hips
Stabilizes: Hip Flexors
Stretches: Hip Adductors, Hips
Leg Swings
Stretches: Abs, Hip Flexors
Legs Behind Head
Prerequisites - Standing Forward Folds: 50, Compass Stretch: 75, Cradle Stretch: 75
Stretches: Spinal Erectors, Hamstrings, Pelvic Floor, Glute Max
Stretches: Spinal Erectors, Hamstrings, Pelvic Floor, Glute Max
Legs Up the Wall
Strengthens: Mind
Levator Scapulae: Mobility Tests
Skills - Cervical Tension
Levator Scapulae: Muscle Release
Skills - Cervical Tension
Levator Scapulae: Strengthening
Skills - Cervical Tension
Lion Stretch
Stretches: Quads, Forearms, Face
Lizard Stretch
Prerequisites - Butterfly Stretch: 50, Dragon Stretch: 50
Stretches: Hamstrings, Quads, Hip Flexors, Hip Adductors
Stretches: Hamstrings, Quads, Hip Flexors, Hip Adductors
Lock Clams
Locust
Notes - Different from Superman in that the arms stay back instead of coming forward.
Longus Capitus Muscle Release
Skills - Cervical Tension
Longus Capitus Strengthening
Skills - Cervical Tension
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.
Strengthens: Eyes
Stretches: Eyes
Lotus Stretch
Prerequisites - Butterfly Stretch: 50, Pigeon Stretch: 50, Firelog Stretch: 50
Notes - Stretches the Piriformis and other Hip Exernal Rotators—which are deep Gluteal muscle. Does not stretch the Hip Adductors or Hip Flexors.
Stretches: Glute Max, Glute Med/Min
Stretches: Glute Max, Glute Med/Min
Lotus Stretch w/ Forward Fold
Prerequisites - Standing Forward Folds: 25, Lotus Stretch: 50
Notes - Stretches the Piriformis and other Hip Exernal Rotators—which are deep Gluteal muscle. Does not stretch the Hip Adductors or Hip Flexors.
Stretches: Glute Max, Glute Med/Min
Lotus Toe Balance Stretch
Prerequisites - Lotus Stretch: 25, Figure 4 Stretch: 50
Notes - Stretches the Piriformis and other Hip Exernal Rotators—which are deep Gluteal muscle. Does not stretch the Hip Adductors or Hip Flexors.
Low Lunge Stretches
Prerequisites - Dragon Stretch: 50
Notes - aka. Horse Rider Pose; Equestrian Pose; Low Lunge
Strengthens: Spinal Erectors, Shoulders, Hips
Stretches: Pecs, Hip Flexors, Serratus Anterior, Shoulders, Hips
Strengthens: Spinal Erectors, Shoulders, Hips
Stretches: Pecs, Quads, Hip Flexors, Serratus Anterior, Shoulders, Hips
Lunges (Plyometric)
Prerequisites - Walking Lunges: 50, Front Reverse Lunges: 50, Depth Drops: 50
Lying IT Band Stretches
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.
Strengthens: Eyes
Stretches: 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.
Strengthens: Eyes
Matrix Squats
Prerequisites - Bodyweight Squats: 50
Strengthens: Hamstrings, Quads, Knees
Stabilizes: Abs, Calves
Stretches: Knees
Mermaid Stretch
Prerequisites - Pigeon Stretch: 25
Notes - Less advanced then King Pigeon
Strengthens: Hips
Stretches: Abs, Pecs, Hamstrings, Hip Flexors, Hips, Glute Med/Min
Metatarsal Mobilization
Midline Muscle Activation
Midline Muscle Activation Drill
Strengthens: Hips, Knees, Ankles
Stabilizes: Hamstrings, Calves
Stretches: Hips, Knees, Ankles
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.
Strengthens: Eyes
Stretches: 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.
Strengthens: Eyes
Stretches: 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.
Strengthens: Eyes
Stretches: 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
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Traps, Rotator Cuffs, Rhomboids
Stretches: Elbows, Shoulders
Mixed Grip Pullups
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Traps, Rotator Cuffs, Rhomboids
Stretches: Elbows, Shoulders
Monkey Row
Monkey Row
Strengthens: Traps, Lats, Lateral Deltoid
Stabilizes: Biceps, Rotator Cuffs, Rhomboids, Serratus Anterior
Monster Walk
Monster Walk
Strengthens: Hamstrings, Glute Med/Min
Morning Skin Routine
Mountain Climbers
Prerequisites - Planks (Hands): 50, Dynamic Planks: 50
Strengthens: Abs, Hamstrings, Calves, Quads, Hip Flexors, Hips, Knees
Stretches: Hips, Knees
Strengthens: Abs, Obliques, Hamstrings, Calves, Quads, Hip Flexors, Hips, Knees
Stretches: Hips, Knees
Strengthens: Abs, Hamstrings, Calves, Quads, Hip Flexors, Hips, Knees
Stretches: Hips, Knees
Strengthens: Abs, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors, Hips, Knees
Stretches: Hips, Knees
Strengthens: Abs, Hamstrings, Calves, Quads, Hip Flexors, Hips, Knees
Stretches: Hips, Knees
Strengthens: Abs, Hamstrings, Calves, Quads, Hip Flexors, Hips, Knees
Stretches: Hips, Knees
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.
Strengthens: Eyes
Stretches: 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.
Strengthens: Eyes
Stretches: Eyes
Neck Controlled Articular Rotations (CAR)
Skills - Cervical Flexion, Cervical Extension, Cervical Rotation, Cervical Side-bending, Cervical Tension
Notes - aka. Cervical Controller Articular Rotations (CAR)
Night Skin Routine
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?
Strengthens: Eyes
Stretches: 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?
Strengthens: Eyes
Stretches: 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?
Strengthens: Eyes
Stretches: Eyes
Oblique Myofascial Release
Oblique Twists
Prerequisites - Pallof Presses: 50
Half-Kneeling Oblique Twists
Strengthens: Obliques
Stabilizes: Abs, Spinal Erectors
Stretches: Abs, Spinal Erectors
Strengthens: Obliques
Stabilizes: Abs, Spinal Erectors
Stretches: Abs, Spinal Erectors
Offset Squats
Strengthens: Obliques, Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Spinal Erectors, Calves, Glute Med/Min
One-Leg Dives
Prerequisites - Straight-Leg Ball Pickup: 50
Strengthens: Hamstrings
Open Book
Notes - aka. Supine Spinal Twist
Strengthens: Traps, Rhomboids, Thoracic Spine
Stabilizes: Lats, Rear Deltoid
Stretches: Pecs, Obliques
Open Leg Rocker
Prerequisites - Boat Stretch: 50, Seated Straddle Stretches: 25, Standing Straddle Stretches: 25
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
Strengthens: Abs, Spinal Erectors, Serratus Anterior
Stabilizes: Triceps, Forearms, Rotator Cuffs
One-Hand Overhead Carry
Strengthens: Abs, Obliques, Spinal Erectors, Serratus Anterior
Stabilizes: Triceps, Forearms, Rotator Cuffs
Overhead Presses
Prerequisites - Wall Angels: 50, Bottom Up Holds: 50
Notes - aka. Shoulder Presses
⚠ Iso Overhead Press
Strengthens: Triceps, Serratus Anterior, Lateral Deltoid
Stabilizes: Pecs, Traps, Rotator Cuffs
⚠ Overhead Press
Strengthens: Triceps, Serratus Anterior, Lateral Deltoid
Stabilizes: Pecs, Traps, Rotator Cuffs
Overhead Reaches
Banded Overhead Reach
Strengthens: Traps, Rotator Cuffs, Rhomboids, Serratus Anterior, Shoulders
Stabilizes: Pecs, Lats
Stretches: Shoulders
Overhead Shrugs
Prerequisites - Overhead Carries: 50
⚠ Overhead Shrug
Strengthens: Traps, Rhomboids, Serratus Anterior
Stabilizes: Rotator Cuffs, Lateral Deltoid
Overhead Squats
Prerequisites - Bodyweight Squats: 50, Overhead Carries: 50
Notes - This is primarily mobility training. Not a functional movement.
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Stretches: Hips, Knees, Ankles
Overhead Squats
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Stretches: Hips, Knees, Ankles
Pallof Presses
Half-Kneeling Pallof Press
Strengthens: Abs, Obliques, Spinal Erectors
Stabilizes: Rotator Cuffs
Pallof Press Hold
Strengthens: Abs, Obliques, Spinal Erectors
Stabilizes: Rotator Cuffs
Lunge Pallof Press
Strengthens: Abs, Obliques, Spinal Erectors
Stabilizes: Rotator Cuffs
Chaos Pallof Press
- Resistance Bands
Strengthens: Abs, Obliques, Spinal Erectors
Stabilizes: Rotator Cuffs
One-Leg Pallof Press
Strengthens: Abs, Obliques, Spinal Erectors
Stabilizes: Rotator Cuffs
Passive Hang
Notes - aka. Dead Hang.