Filter Exercises

90/90 Get Down

Prerequisites - 90/90 Hip Stretch: 50

Strength: Glutes
Stretch: Hip Flexors, Hip Adductors

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

Active Hang

Prerequisites - Passive Hang: 50

Strength: Traps, Forearms, Rhomboids
Secondary: Lats, Rotator Cuffs, Serratus Anterior
Stretch: Spinal Erectors

Affirmations

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

Strength: Nose
Stretch: Nose

Ankle Mobilization

Strength: Abs, Triceps
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

Strength: Traps, Forearms, Rhomboids, Serratus Anterior
Stretch: Lats, Spinal Erectors, Rotator Cuffs

Arm Bar

Strength: Rotator Cuffs, Serratus Anterior, Rear Deltoid
Secondary: Lateral Deltoid
Stretch: Pecs

Arm Circles

Strength: Rotator Cuffs, Lateral Deltoid

Arm Wall Slides

Strength: Serratus Anterior
Stretch: Traps, Rotator Cuffs, Rhomboids

Back Extensions

Prerequisites - Superman: 50

Strength: Glute Max
Secondary: Hamstrings
Stretch: Abs, Spinal Erectors

Balancing Table Stretch

Strength: Abs, Obliques, Spinal Erectors, Glute Max
Stretch: Hamstrings

Ball Slam

Ball Slam

Strength: Lats
Stretch: Abs, Biceps, Traps

Banana Stretch

Secondary: Lats, Spinal Erectors
Stretch: Obliques

Banded 3-Pt Toe Taps

Banded 3-Pt Toe Taps

Strength: Glutes, Hip Flexors

Banded Squats

Skills - Squats

Prerequisites - Bodyweight Squats: 50

Banded Squats

Strength: Hamstrings, Quads, Glute Max
Secondary: Glute Med/Min, Abs, Calves

Barrel Card

Skills - Convergence, Divergence

Prerequisites - Eye Pushups (Convergence): 50

Strength: Eyes
Stretch: Eyes

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

Strength: Traps, Lats, Rear Deltoid
Secondary: Biceps, Forearms, Rhomboids
Strength: Traps, Lats, Rear Deltoid
Secondary: Biceps, Forearms, Rhomboids

Bicep Curls

Strength: Biceps
Secondary: Forearms

Bird Dogs

Strength: Hamstrings, Glute Max
Secondary: Abs
Strength: Abs, Obliques, Spinal Erectors, Quads
Stretch: Hamstrings

Bird of Paradise

Strength: Abs, Traps, Lats, Spinal Erectors, Triceps

BJJ Quad Stretch

Strength: Abs, Quads

Boat Stretch

Strength: Abs, Spinal Erectors, Hip Flexors
Secondary: Obliques, Quads
Strength: Abs, Spinal Erectors, Hip Flexors
Secondary: Obliques, Quads

Body Saw

Skills - Planks

Prerequisites - Planks (Forearms): 75

Ring Body Saw

Strength: Core
Secondary: Serratus Anterior

Bodyweight Squats

Skills - Squats

Prerequisites - Ankle Mobilization: 50, Tibial Internal Rotation: 50

Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves

Bottom Up Holds

Bottom Up Holds

Strength: Abs, Spinal Erectors, Forearms
Secondary: Biceps, Obliques, Traps, Lats, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors, Rhomboids

Bounds

Prerequisites - Jumps: 50, Depth Drops: 50, Hops: 50

Strength: Hamstrings, Calves
Secondary: Abs
Strength: Hamstrings, Calves
Secondary: Abs

Bow Stretch

Prerequisites - Frog Stretch (Bhekasana): 50

Stretch: Abs, Pecs, Quads, Hip Flexors
Stretch: Abs, Pecs, Quads, Hip Flexors

Box Breathing

Strength: Diaphragm
Stretch: Diaphragm

Box Jumps

Prerequisites - Jumps: 50

Box Jumps

Strength: Hamstrings, Quads, Glute Max
Secondary: Core, Calves, Hip Adductors

Bridges

Prerequisites - Glute Bridges: 50

Strength: Spinal Erectors, Triceps
Secondary: Traps
Strength: Hamstrings, Quads, Glute Max
Secondary: Spinal Erectors, Hip Flexors
Strength: Spinal Erectors, Triceps
Secondary: Traps
Strength: Spinal Erectors, Triceps
Secondary: Traps
Strength: Spinal Erectors, Triceps
Secondary: Traps
Strength: Spinal Erectors, Triceps
Secondary: Traps
Strength: Spinal Erectors, Triceps
Secondary: Traps

Brock String

Skills - Eye Teaming, Convergence, Divergence

Prerequisites - Eye Pushups (Convergence): 50

Brock String

  • 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.
  • 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

Stretch: Hip Flexors, Hip Adductors
Stretch: Hip Flexors, Hip Adductors

Calf Raises (Bent-Knee)

Skills - Calf Raises

Notes - aka. ankle plantar flexion.

Strength: Calves
Secondary: Tibialis Anterior
Strength: Calves
Secondary: Tibialis Anterior

Calf Raises (Straight-Leg)

Skills - Calf Raises

Notes - aka. ankle plantar flexion.

Strength: Calves
Secondary: Tibialis Anterior

Calf Raises (Straight-Leg) + Big Toe Extension

Skills - Calf Raises

Prerequisites - Calf Raises (Straight-Leg): 50

Notes - aka. ankle plantar flexion.

Strength: Calves
Secondary: Tibialis Anterior

Calf Smash

Secondary: Hamstrings
Stretch: Calves

Calf Towel Stretch

Camel Stretch

Strength: Quads, Glute Max
Stretch: Abs, Pecs, Hip Flexors, Rotator Cuffs
Strength: Quads, Glute Max
Stretch: Abs, Pecs, Hip Flexors, Rotator Cuffs, Serratus Anterior
Strength: Quads, Glute Max
Stretch: Abs, Pecs, Hip Flexors, Rotator Cuffs

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..

Strength: Eyes
Stretch: Eyes

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

Strength: Hamstrings, Quads, Glute Max
Stretch: Abs, Pecs

Chest Presses

Neutral-Grip Chest Press

Strength: Front Deltoid
Secondary: Biceps, Pecs, Triceps, Forearms

Wide-Grip Chest Press

Strength: Pecs, Front Deltoid
Secondary: Biceps, Triceps, Forearms

Chest Throw

Prerequisites - Pushups: 50, Chest Presses: 50

Stepping One-Arm Chest Pass

Strength: Triceps
Secondary: Pecs, Traps
Strength: Triceps
Secondary: Pecs, Traps

Child's Stretch

Stretch: Traps, Lats, Spinal Erectors, Rhomboids, Serratus Anterior, Glute Max
Stretch: Obliques, Traps, Lats, Spinal Erectors, Rhomboids, Serratus Anterior, Glute Max

Chin Tucks

Strength: Neck
Stretch: Neck

Chinups

Prerequisites - Rows: 50, Passive Hang: 50

Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids

Assisted Chinups

Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids

Churn the Pot

Skills - Planks

Prerequisites - Planks (Forearms): 75

Churn the Pot on Ball

Strength: Core
Secondary: Serratus Anterior

Clamshells

Strength: Glute Med/Min
Secondary: Hamstrings

Cobra Stretches

Strength: Traps, Spinal Erectors, Triceps, Rhomboids
Stretch: Abs, Pecs, Hip Flexors
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? This is challenging because it seems to want to pop right back onto 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 teh 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

Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids

Compass Stretch

Prerequisites - Butterfly Stretch: 50, Forward Folds: 50

Stretch: Hip Flexors, Hip Adductors

Computer Saccades

Skills - Eye Movement Control

Copenhagen Plank (Forearms)

Skills - Planks

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

Skills - Planks

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

Strength: Hamstrings, Quads, Glute Max
Stretch: Hip Adductors
Strength: Hamstrings, Quads, Glute Max
Stretch: Hip Adductors

Cow Face Stretch

Stretch: Hip Flexors, Hip Adductors
Stretch: Hip Flexors, Hip Adductors
Stretch: Hip Flexors, Hip Adductors

Crab Reach

Prerequisites - Reverse Planks (Hands): 50, Reverse Tabletop: 50

Strength: Abs
Stretch:

Crab Walks

Prerequisites - Reverse Planks (Hands): 50, Reverse Tabletop: 50

Strength: Abs, Obliques, Spinal Erectors
Secondary:
Strength: Abs, Obliques, Spinal Erectors
Secondary:

Crane Hold

Prerequisites - Crow Hold: 50

Strength: Abs, Lats, Spinal Erectors, Triceps
Secondary: Traps

Cross-Arm Stretch

Stretch: Rotator Cuffs, Lateral Deltoid

Crossover Step Ups

Prerequisites - Lateral Step Ups: 50

Strength: Hamstrings, Quads, Hip Adductors
Secondary: Calves, Hip Flexors

Crow Hold

Prerequisites - Planks (Hands): 50

Strength: Abs, Lats, Spinal Erectors, Triceps
Secondary: Traps
Strength: Abs, Lats, Spinal Erectors, Triceps
Secondary: Traps

Crush Presses

Crush Press

Strength: Pecs
Secondary: Triceps

Curtsy Lunges

Prerequisites - Front Reverse Lunges: 50, Split Squats: 50, Curtsy Squats: 50

Strength: Glute Med/Min, Hamstrings, Quads, Hip Adductors
Secondary: Calves

Curtsy Lunges (Plyometric)

Prerequisites - Depth Drops: 50, Curtsy Squats: 50, Curtsy Lunges: 50

Strength: Hamstrings, Calves, Quads, Hip Flexors
Stretch: Abs, Obliques

Curtsy Squats

Prerequisites - Split Squats: 50

Strength: Glute Med/Min, Hamstrings, Quads, Hip Adductors
Secondary: Calves

Dancer Stretch

Prerequisites - Bow Stretch: 50, Warrior III: 50

Stretch: Hamstrings, Calves

Dead Bugs

Strength: Abs, Obliques, Spinal Erectors
Stretch: Hip Flexors, Rotator Cuffs
Strength: Abs, Obliques, Spinal Erectors
Stretch: Hip Flexors, Rotator Cuffs
Strength: Abs, Obliques, Spinal Erectors
Stretch: Hip Flexors, Rotator Cuffs

Dead Bugs with Overhead Reach

Prerequisites - Dead Bugs: 50

Strength: Abs, Obliques, Spinal Erectors
Secondary: Triceps, Serratus Anterior
Stretch: Hip Flexors, Rotator Cuffs

Dead-Stop Pushups

Skills - Pushups

Prerequisites - Pushups: 50

Strength: Pecs, Triceps, Front Deltoid
Secondary: Abs, Spinal Erectors, Hip Flexors

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
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs
Stretch: Spinal Erectors, Calves
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs
Stretch: Spinal Erectors, Calves

Deep Squats + Rotation

Prerequisites - Bodyweight Squats: 50, Deep Squats: 50

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

Depth Drops

Strength: Hamstrings, Calves, Glute Max
Secondary: Abs

One-Leg Depth Drops

Strength: Hamstrings, Calves, Glute Max
Secondary: Abs

Diagonals

Banded Diagonals

Strength: Traps, Rhomboids
Secondary: Rotator Cuffs, Serratus Anterior

Diaphragmatic Breathing

Strength: Diaphragm
Stretch: Pelvic Floor, Diaphragm

Diaphragmatic Stretching

Strength: Diaphragm
Stretch: Diaphragm
Strength: Diaphragm
Stretch: Diaphragm
Strength: Diaphragm
Stretch: Diaphragm

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

Stretch: Pecs, Hamstrings, Calves
Stretch: Pecs, Hamstrings, Calves

Dolphin + Plank

Skills - Planks

Prerequisites - Planks (Forearms): 50, Dolphin: 50

Strength: Core, Serratus Anterior
Stretch: Calves
Strength: Core, Serratus Anterior
Stretch: Calves

Donkey Kicks

Strength: Glute Max
Secondary: Hamstrings
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

Strength: Eyes
Stretch: Eyes

Double Leg Lifts

Prerequisites - Side Leg Lifts: 50, Thigh Lifts: 50

Strength: Glute Med/Min, Hip Adductors
Secondary: Obliques, Hip Flexors

Downward Dog

Strength: Rotator Cuffs, Serratus Anterior
Stretch: Pecs, Hamstrings, Calves
Strength: Rotator Cuffs, Serratus Anterior
Stretch: Pecs, Hamstrings, Calves
Strength: Rotator Cuffs, Serratus Anterior
Stretch: Pecs, Hamstrings, Calves

Downward Dog + Calf Mobility

Prerequisites - Downward Dog: 50

Strength: Rotator Cuffs, Serratus Anterior
Stretch: Pecs, Hamstrings, Calves

Downward Dog + Plank

Skills - Planks

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
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

Dynamic Planks

Skills - Planks

Prerequisites - Planks (Hands): 50

Strength: Core
Secondary: Hip Adductors
Strength: Core
Secondary: Hip Adductors

Eagle Stretch

Stretch: Hip Flexors, Hip Adductors
Stretch: Hip Flexors, Hip Adductors
Strength: Glute Max
Stretch: Hip Flexors, Hip Adductors

Elevated Split Squats

Prerequisites - Split Squats: 50

Strength: Quads, Glute Max
Secondary: Hamstrings, Hip Adductors
Strength: Quads, Glute Max
Secondary: Hamstrings, Hip Adductors

Eye Compress

Stretch: Eyes

Eye Movement Desensitization and Reprocessing

Notes - EMDR

Strength: Mind
Strength: Mind

Eye of the Needle Stretch

Stretch: Hip Flexors, Hip Adductors, Pelvic Floor

Eye Palming

Stretch: Eyes

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.

Hart Chart Pushups

Strength: Eyes
Stretch: Eyes

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.

Strength: Eyes
Stretch: Eyes

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: Core, Biceps, Traps, Lats, Hamstrings, Calves, Quads, 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
Secondary: Abs
Strength: Hamstrings, Calves, Quads, Hip Flexors
Secondary: Abs

Figure 4

Strength: Glute Max
Stretch: Hip Adductors

Finger Abduction

Finger Adduction

Finger Ball Squeezes

Strength: Forearms

Finger Curls

Finger Curls

Strength: Forearms

Finger Mobility

Finger Spread

Strength: Forearms

Finger Tendon Glide

Fire Hydrant

Strength: Glute Med/Min
Secondary: Abs
Stretch: Hip Adductors

Firefly Hold

Prerequisites - Crow Hold: 50, Deep Squats: 50

Strength: Abs, Traps, Lats, Spinal Erectors, Triceps
Strength: Abs, Traps, Lats, Spinal Erectors, Triceps

Firelog Stretch

Prerequisites - Pigeon Stretch: 50

Notes - aka. Double Pigeon.

Stretch: Hip Adductors

Fish

Strength: Spinal Erectors
Stretch: Abs, Pecs

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

  • 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. Make sure you do not move your head or neck closer or farther from your reading material in order to clear the lens. 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.
  • Place supression check (red/green or polaroid stripes) over reading material. Use both eyes, but wear polaroid or red/green glasses. 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.
    • Look through one set of lenses on the flipper and focus on the reading material until it is clear. Make sure you do not move your head or neck closer or farther from your reading material in order to clear the lens. 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.
  • 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.

Strength: Eyes
Stretch: Eyes
Strength: Eyes
Stretch: Eyes

Flutter Kicks

Prerequisites - Dead Bugs: 50

Strength: Abs, Hip Flexors
Strength: Spinal Erectors
Strength: Spinal Erectors
Strength: Abs, Hip Flexors

Flyes

Foot Doming

Foot Mash

Stretch: Calves

Foot-Elevated Lateral Squats

Prerequisites - Lateral Squats: 50

Strength: Glute Med/Min, Calves, Quads
Secondary: Abs, Obliques
Strength: Glute Med/Min, Calves, Quads
Secondary: Abs, Obliques

Forearm Plank Thread the Needle

Skills - Planks

Prerequisites - Side Plank (Forearms): 50

Notes - aka. Forearm Plank with Reach Through

Forearm Side Plank Clamshells

Prerequisites - Side Plank (Forearms): 25, Clamshells: 50

Strength: Glute Med/Min
Secondary: Hamstrings

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: Obliques, Spinal Erectors, Hamstrings, Glute Max

Four Limbed Staff Pose

Prerequisites - Planks (Hands): 50

Strength: Core
Secondary: Quads

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

Strength: Eyes
Stretch: Eyes
Strength: Eyes
Stretch: Eyes
Strength: Eyes
Stretch: Eyes

Frog Pumps

Strength: Glute Med/Min, Hip Adductors
Secondary: Spinal Erectors, Hamstrings
Strength: Glute Med/Min, Hip Adductors
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: 75, Downward Dog: 75, Lizard Stretch: 75, Pigeon Stretch: 75, Hurdler Stretch: 75, Hand to Big Toe Stretch (Front): 75

Stretch: Hamstrings, Hip Flexors, Hip Adductors

Front Squats

Skills - 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

Strength: Glute Max
Secondary: Hamstrings
Stretch: Obliques, Serratus Anterior

Glute Bridge March

Prerequisites - Glute Bridges: 50

Strength: Glute Max
Secondary: Hamstrings

Glute Bridges

Strength: Glute Max
Secondary: Hamstrings

Glute Bridge Hold

  • Dumbbells | Plates
Strength: Glute Max
Secondary: Hamstrings
Strength: Glute Max
Secondary: Hamstrings
Strength: Glute Max
Secondary: Hamstrings

Goblet Squats

Skills - Squats

Prerequisites - Bodyweight Squats: 50

Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves

Good Mornings

Prerequisites - Deadlift: 50

Strength: Spinal Erectors, Hamstrings
Secondary: Traps, Lats

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

Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Spinal Erectors, Calves

Half Moon Stretch

Prerequisites - Warrior III: 50

Strength: Hip Adductors
Stretch: Hamstrings

Hammer Curls

Strength: Biceps, Forearms

Hamstring Bridge March

Prerequisites - Hamstring Bridges: 50

Strength: Hamstrings
Secondary: Glute Max

Hamstring Bridges

Prerequisites - Heel Digs: 50

Strength: Hamstrings
Secondary: Glute Max
Strength: Hamstrings
Secondary:
Strength: Hamstrings
Secondary: Glute Max

Hamstring Catch

Strength: Hamstrings

Hamstring Curls

Standing Hamstring Curl

Strength: Hamstrings

Hamstring Floss

Strength: Abs
Stretch: Hamstrings

Supine Hamstring Floss

Strength: Abs
Stretch: Hamstrings

Hamstring Scoops

Strength: Glute Max
Secondary: Abs
Stretch: Hamstrings

Hamstring Stretch

Strength: Abs
Stretch: Hamstrings
Strength: Abs
Stretch: Hamstrings
Strength: Spinal Erectors
Stretch: Hamstrings

Hamstring Walk Outs

Prerequisites - Glute Bridges: 50

Strength: Hamstrings
Secondary: Glute Max

Hand Plank Thread the Needle

Skills - Planks

Prerequisites - Side Plank (Hands): 50

Notes - aka Hand Plank with Reach Through

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

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

Handstand Pushups

Skills - Handstands, 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

Skills - 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: Obliques, Spinal Erectors, Hamstrings, Hip Adductors

Headstand

Prerequisites - Planks (Forearms): 50, Dolphin: 50, Shoulder Stands: 50

Strength: Abs, Obliques, Spinal Erectors
Secondary: Triceps

Heel Digs

Strength: Hamstrings

Heel Sits

Strength: Quads, Glute Max
Secondary: Hamstrings

Heel Walk

Notes - Ankle Plantar Flexion. Not a duplicate of Toe Raises b/c we want a seperate progression range for this.

Strength: Tibialis Anterior
Stretch: Calves

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

Heron Stretch

Prerequisites - Forward Folds: 50, Head to Knee: 50

Stretch: Spinal Erectors, Hamstrings

High Knees

Prerequisites - Walking: 50, Jogging: 50

Strength: Hamstrings, Calves, Quads, Hip Flexors

Hip Airplanes

Prerequisites - Warrior III: 50

Strength: Glute Med/Min, Spinal Erectors
Secondary: Abs, Obliques
Stretch: Hamstrings, Hip Adductors
Strength: Glute Med/Min, Spinal Erectors
Secondary: Abs, Obliques
Stretch: Hamstrings, Hip Adductors
Strength: Glute Med/Min, Spinal Erectors
Secondary: Abs, Obliques
Stretch: Hamstrings, Hip Adductors

Hip External Rotation Pushups

Skills - Pushups

Prerequisites - Pushups: 50

Strength: Pecs, Triceps, Hip Adductors
Secondary: Abs, Spinal Erectors, Hip Flexors

Hip Mobilization

Banded Hip Distraction

Hip Rotations

Strength: Glute Med/Min, Hip Flexors
Stretch: Hip Adductors

Hip Thrusts

Prerequisites - Glute Bridges: 50

Strength: Glute Max
Secondary: Hamstrings
Strength: Glute Max
Secondary: Hamstrings
Strength: Glute Max
Secondary: Hamstrings

Hollow Body Hold

Prerequisites - Boat Stretch: 50

Strength: Abs, Obliques, Hip Flexors
Secondary: Spinal Erectors, Quads
Strength: Abs, Obliques, Hip Flexors
Secondary: Spinal Erectors, Quads
Strength: Abs, Obliques, Hip Flexors
Secondary: Spinal Erectors, Quads
Strength: Abs, Obliques, Hip Flexors
Secondary: Spinal Erectors, Quads

Hops

Prerequisites - Jumps: 50, Depth Drops: 50

Strength: Hamstrings, Calves, Quads
Secondary: Abs
Strength: Hamstrings, Calves, Quads
Secondary: Abs

Hula Hoop

Hula Hoop

Strength: Abs, Calves, Quads, Hip Adductors

Hurdler Stretch

Prerequisites - Forward Folds: 50, 90/90 Hip Stretch: 50

Stretch: Hamstrings, Hip Flexors, Hip Adductors

Inch Worms

Prerequisites - Pushups: 50, Downward Dog: 50

Strength: Pecs, Triceps
Stretch: Abs, Spinal Erectors, Hamstrings, Quads, Rotator Cuffs, Rhomboids

Jogging

Prerequisites - Walking: 50

Strength: Hamstrings, Calves, Quads, Hip Flexors
Secondary: Abs
Strength: Hamstrings, Calves, Quads, Hip Flexors
Secondary: Abs

Jump Rope

Jump Rope

Strength: Hamstrings, Calves, Quads, Hip Flexors, Forearms
Secondary: Abs

Jump Squats

Prerequisites - Bodyweight Squats: 50, Depth Drops: 50

Notes - aka. Squat Jumps

Strength: Hamstrings, Calves, Quads
Secondary: Abs

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: Glute Med/Min, Abs, Calves, Quads, Hip Adductors, Rotator Cuffs, Rhomboids
Stretch: Hamstrings

Jumps

Prerequisites - Depth Drops: 50

Strength: Hamstrings, Calves, Glute Max
Secondary: Abs
Strength: Hamstrings, Calves, Glute Max
Stretch: Abs
Strength: Hamstrings, Calves, Glute Max
Stretch: Abs

Karaoke

Prerequisites - Walking: 50, Jogging: 50

Strength: Glute Med/Min
Stretch: Hip Adductors

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 Tucks

Strength: Abs, Hip Flexors
Secondary: Quads

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: Lats, Spinal Erectors, Glute Max
Stretch: Lats, Spinal Erectors, Glute Max
Strength: Hip Flexors
Stretch: Lats, Spinal Erectors, Glute Max

L Sit

Prerequisites - Forward Folds: 50, Support Hold: 50

Strength: Abs, Spinal Erectors, Hip Flexors
Secondary: Abs, Traps, Rhomboids

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

Strength: Vocal Cords
Stretch: Vocal Cords

Lateral Lunge with Overhead Reach

Prerequisites - Lateral Lunges: 50, Lateral Squats: 50

Strength: Glute Med/Min, Hamstrings, Quads, Hip Adductors
Stretch: Abs

Lateral Lunges

Prerequisites - Lateral Squats: 50

Strength: Glute Med/Min, Hamstrings, Quads, Hip Adductors
Secondary: Calves
Strength: Glute Med/Min, Hamstrings, Quads, Hip Adductors
Secondary: Calves

Lateral Raises

Strength: Lateral Deltoid
Secondary: Traps, Serratus Anterior

Lateral Squat Walks

Prerequisites - Bodyweight Squats: 50

Strength: Glute Med/Min, Hip Adductors
Secondary: Abs, Hamstrings, Calves, Quads

Lateral Squats

Prerequisites - Bodyweight Squats: 50

Strength: Glute Med/Min, Calves, Quads
Secondary: Abs, Obliques
Strength: Glute Med/Min, Calves, Quads
Secondary: Abs, Obliques

Lateral Step Downs

Strength: Glute Med/Min, Hamstrings, Quads
Secondary: Calves, Hip Flexors, Hip Adductors

Lateral Step Ups

Strength: Glute Med/Min, Quads
Secondary: Hamstrings, Calves, Hip Flexors, Hip Adductors

Lazy 8s

Skills - Eye Movement Control, Figure Ground

Strength: Eyes
Stretch: Eyes

Leg Cycle

Strength: Hip Flexors
Secondary: Abs, Obliques

Leg Lifts

Strength: Hip Flexors
Secondary: Abs, Quads
Strength: Hip Flexors
Secondary: Abs, Quads

Leg Lifts from Reverse Planks (Forearms)

Skills - Planks

Prerequisites - Planks (Forearms): 50, Leg Lifts: 50, Reverse Planks (Forearms): 50

Strength: Core
Secondary: Hamstrings, Quads

Leg Lifts from Reverse Planks (Hands)

Skills - Planks

Prerequisites - Reverse Planks (Hands): 50, Leg Lifts: 50, Planks (Hands): 50

Strength: Core
Secondary: Hamstrings, Quads

Leg Raises

Strength: Abs, Hip Flexors
Secondary: Obliques
Strength: Abs, Hip Flexors
Secondary: Obliques
Strength: Abs, Hip Flexors
Secondary: Obliques
Strength: Abs, Hip Flexors
Secondary: Obliques

Hanging Knee Raises

Strength: Abs, Hip Flexors
Secondary: Spinal Erectors, Forearms

Hanging Oblique Raises

Strength: Abs, Obliques, Hip Flexors
Secondary: Spinal Erectors, Forearms
Strength: Abs, Hip Flexors
Secondary: Spinal Erectors, Forearms
Strength: Abs, Hip Flexors
Secondary: Spinal Erectors, Forearms

Leg Swings

Strength: Hip Adductors
Secondary: Abs, Obliques, Hip Flexors
Strength: Hip Flexors
Secondary: Abs, Quads

Legs Up the Wall

Strength: Mind

Lizard Stretch

Prerequisites - Butterfly Stretch: 50

Stretch: Hamstrings, Quads, Hip Flexors, Hip Adductors

Lock Clams

Strength: Glute Med/Min
Secondary: Hamstrings

Locust

Notes - Different from Superman in that the arms stay back instead of coming forward.

Strength: Spinal Erectors
Stretch: Abs, Pecs

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

Lunges

Prerequisites - Front Reverse Lunges: 50, Split Squats: 50

Notes - Hard on the knees, keep these as warmup exercises.

Strength: Hamstrings, Quads, Hip Flexors, Glute Max
Secondary: Calves

Lunges (Plyometric)

Prerequisites - Lunges: 50, Front Reverse Lunges: 50, Depth Drops: 50

Strength: Hamstrings, Quads, Hip Flexors, Glute Max
Secondary: Calves
Strength: Hamstrings, Quads, Hip Flexors, Glute Max
Secondary: Calves

Lying Adductor Stretch

Strength: Quads, Glute Max
Stretch: Abs, Pecs, Hip Flexors, Rotator Cuffs, Pelvic Floor

Lying IT Band Stretch

Stretch: Glute Med/Min, Hamstrings

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 teh 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 teh 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.
  • Bunt/Venus fly trap
    • 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

Strength: Hamstrings, Quads
Secondary: Abs, Calves
Strength: Hamstrings, Quads
Secondary: Abs, Calves

Metatarsal Mobilization

Middle Splits

Prerequisites - Forward Folds: 50

Strength: Abs
Stretch: Spinal Erectors, Hamstrings, Hip Adductors
Stretch: Spinal Erectors, Hamstrings, Hip Adductors, Glute Max

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

Strength: Eyes
Stretch: Eyes

Mirror Walk-Aways

Skills - Eye Teaming, Convergence, Divergence

Strength: Eyes
Stretch: Eyes

Mixed Grip Pullups

Prerequisites - Pullups: 50, Chinups: 50

Assisted Mixed Grip Pullups

Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids

Monkey Row

Strength: Traps, Lats, Lateral Deltoid
Secondary: Biceps, Rotator Cuffs, Rhomboids, Serratus Anterior

Monster Walk

Monster Walk

Strength: Glute Med/Min, Hamstrings

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

Strength: Neck
Stretch: Neck

Neck Stretches

Strength: Neck
Stretch: Neck
Strength: Neck
Stretch: Neck

Ninja Saccades

Skills - Eye Movement Control

Prerequisites - Saccades: 50, Look, Ready, Touch, Back: 50, Hart Chart: 50

Strength: Eyes
Stretch: Eyes

Nordic Curls

Strength: Hamstrings
Secondary: Abs
Strength: Hamstrings
Secondary: Abs

Nose Unblocking

Strength: Nose
Stretch: Nose
Strength: Nose
Stretch: Nose

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

Secondary: Traps, Rear Deltoid
Stretch: Pecs, Obliques

Ostrich Walk

Strength: Glute Max
Stretch: Hamstrings, Calves

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

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

Skills - Squats

Prerequisites - Bodyweight Squats: 50, Overhead Carries: 50

Notes - This is primarily mobility training. Not a functional movement.

Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves

Pallof Presses

Half-Kneeling Pallof Press

Strength: Abs, Obliques, Spinal Erectors
Secondary: Rotator Cuffs

Pallof Press

Strength: Abs, Obliques, Spinal Erectors
Secondary: Rotator Cuffs

Pallof Press Hold

Strength: Abs, Obliques, Spinal Erectors
Secondary: Rotator Cuffs

Lunge Pallof Press

Strength: Abs, Obliques, Spinal Erectors
Secondary: Rotator Cuffs

Chaos Pallof Press

Strength: Abs, Obliques, Spinal Erectors
Secondary: Rotator Cuffs

One-Leg Pallof Press

Strength: Abs, Obliques, Spinal Erectors
Secondary: Rotator Cuffs

Pancake

Prerequisites - Forward Folds: 75, Cossack Squats: 75, Middle Splits: 75

Stretch: Spinal Erectors, Hamstrings, Hip Adductors

Passive Hang

Strength: Forearms
Stretch: Biceps, Traps, Lats, Spinal Erectors, Rotator Cuffs, Rhomboids, Serratus Anterior

Peacock Plank

Skills - Planks

Prerequisites - Planks (Hands): 50, Crow Hold: 50

Strength: Core, Forearms
Strength: Core, Forearms

Peripheral Ball Drops

Skills - Peripheral Vision

Strength: Eyes
Stretch: Eyes

Peripheral Field

Skills - Peripheral Vision

Strength: Eyes
Stretch: Eyes

Pigeon Stretch

Stretch: Hamstrings, Hip Adductors
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Stretch: Hamstrings, Hip Flexors, Hip Adductors

Pike

Skills - Pikes

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

Skills - Pikes

Prerequisites - Forward Folds: 50, L Sit: 50

Strength: Abs, Hip Flexors

Pike Pushups

Skills - Pikes, 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

Plank to Pike

Skills - Planks, Pikes

Prerequisites - Planks (Hands): 50, Pike: 50

Strength: Abs, Hip Flexors

Planks (Forearms + Hands)

Skills - Planks

Prerequisites - Planks (Forearms): 50, Planks (Hands): 50

Strength: Core

Planks (Forearms)

Skills - Planks

Strength: Core
Strength: Core
Strength: Core
Strength: Core
Strength: Core

Planks (Forearms) + Arm Reach

Skills - Planks

Prerequisites - Planks (Forearms): 50

Planks (Forearms) + Leg Reach

Skills - Planks

Prerequisites - Planks (Forearms): 50

Planks (Hands)

Skills - Planks

Strength: Core
Strength: Core
Strength: Core
Strength: Core
Strength: Core
Strength: Core

Planks (Hands) + Arm Reach

Skills - Planks

Prerequisites - Planks (Hands): 50

Planks (Hands) + Leg Reach

Skills - Planks

Prerequisites - Planks (Hands): 50

Planks + Rows

Skills - Planks

Prerequisites - Rows: 50, Planks (Hands): 50

Strength: Abs, Obliques, Spinal Erectors
Secondary: Biceps, Traps, Lats, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids

Powell Raise

Powell Raise

Strength: Rotator Cuffs, Rear Deltoid

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

Skills - Pushups

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

Pull Downs

Lat Pulldowns

Strength: Lats
Secondary: Biceps, Traps

One-Arm Lat Pulldowns

Strength: Lats
Secondary: Biceps, Traps

Pullovers

Strength: Pecs, Lats
Secondary: Triceps, Serratus Anterior

Pullups

Prerequisites - Rows: 50, Scapular Pullups: 50, Passive Hang: 50

Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids

Assisted Pullups

Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Strength: Biceps, Traps, Lats, Forearms
Secondary: Abs, Rotator Cuffs
Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids

Puppy Dog

Stretch: Abs, Pecs, Rotator Cuffs, Serratus Anterior

Pushups

Skills - 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
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: Core
Strength: Pecs, Triceps, Front Deltoid
Secondary: Core
Strength: Pecs, Triceps, Front Deltoid
Secondary: Core

Pushups (Plyometric)

Skills - Pushups

Prerequisites - Pushups: 50

Strength: Pecs, Triceps, Front Deltoid
Secondary: Core
Strength: Pecs, Triceps, Front Deltoid
Secondary: Core
Strength: Pecs, Triceps, Front Deltoid
Secondary: Core

Pyramid Stretch

Prerequisites - Forward Folds: 50, Triangle Stretch: 50

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
Strength: Abs, Obliques, Spinal Erectors
Stretch: Hamstrings, Calves, Quads

Quadruped Kick Through

Prerequisites - Quadruped Planks: 50

Strength: Abs, Obliques, Spinal Erectors, Glute Max
Secondary: Glute Med/Min, Hip Flexors, Front Deltoid, Lateral Deltoid

Quadruped Planks

Skills - Planks

Strength: Abs, Spinal Erectors
Secondary: Obliques, Hip Flexors
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: Core, Biceps, Traps, Lats, Hamstrings, Calves, Quads, 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

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

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.

Strength: Traps, Rear Deltoid
Secondary: Rotator Cuffs, Rhomboids

Rear Squats

Skills - Squats

Prerequisites - Bodyweight Squats: 50

Rear Squats

Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves

Reverse Back Extensions

Prerequisites - Superman: 50

Strength: Glute Max
Secondary: Hamstrings
Stretch: Abs, Spinal Erectors

Reverse Clamshells

Strength: Glute Med/Min
Secondary: Hamstrings

Reverse Curls

Strength: Forearms
Secondary: Biceps

Reverse Flyes

Prerequisites - Scapular Retraction: 50

Strength: Traps, Rear Deltoid
Secondary: Rotator Cuffs, Rhomboids

Reverse Leg Lifts

Strength: Glute Max
Secondary: Abs, Hip Flexors
Strength: Glute Max
Secondary: Abs, Hip Flexors

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

Strength: Hamstrings, Quads, Glute Max
Stretch: Abs, Obliques, Calves

Reverse Monster Walk

Reverse Monster Walk

Strength: Glute Med/Min, Hamstrings

Reverse Nordic Curls

Assisted Reverse Nordic Curl

Strength: Quads
Secondary: Hamstrings
Strength: Quads
Secondary: Hamstrings

Reverse Planks (Forearms)

Skills - Planks

Prerequisites - Planks (Forearms): 50

Strength: Abs, Obliques, Spinal Erectors
Secondary: Hamstrings
Strength: Abs, Obliques, Spinal Erectors
Secondary: Hamstrings
Strength: Abs, Obliques, Spinal Erectors
Secondary: Hamstrings, Hip Flexors

Reverse Planks (Hands)

Skills - Planks

Prerequisites - Planks (Hands): 50

Strength: Abs, Obliques, Spinal Erectors
Secondary: Hamstrings
Strength: Abs, Obliques, Spinal Erectors
Secondary: Hamstrings
Strength: Abs, Obliques, Spinal Erectors
Secondary: Hamstrings, Hip Flexors

Reverse Tabletop

Prerequisites - Reverse Planks (Hands): 50

Strength: Abs, Obliques, Spinal Erectors
Secondary: Hamstrings
Stretch:
Strength: Abs, Obliques, Spinal Erectors
Secondary: Hamstrings
Stretch:
Strength: Abs, Obliques, Spinal Erectors
Secondary: Hamstrings
Stretch:

Reverse Warrior

Strength: Front Deltoid
Stretch: Obliques, Hip Adductors, Rotator Cuffs, Serratus Anterior

Revolved Chair Stretch

Stretch: Abs, Pecs, Obliques, Glute Max
Strength: Hamstrings, Quads, Glute Max
Stretch: Abs, Pecs, Obliques, Glute Max

Revolved Side Angle Stretch

Prerequisites - Side Angle Stretch: 50

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

Roadkill Stretch

Roadkill Stretch

Stretch: Hip Flexors, Hip Adductors

Rollout

Skills - Planks

Prerequisites - Planks (Hands): 75

Strength: Core
Secondary: Serratus Anterior

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

Strength: Core, Glute Max
Stretch: Hamstrings

Romanian Deadlift + Reach

Prerequisites - Romanian Deadlift: 50

Strength: Core, Glute Max
Stretch: Hamstrings

Rotating Plank

Skills - Planks

Prerequisites - Planks (Forearms): 50, Side Plank (Forearms): 50

Strength: Core

Rows

Bodyweight Rows

Strength: Traps, Lats, Rear Deltoid
Secondary: Biceps, Forearms, Rhomboids

Horizontal Rows

Strength: Traps, Lats, Rear Deltoid
Secondary: Biceps, Forearms, Rhomboids

Saccades

Skills - Eye Movement Control

Prerequisites - Look, Ready, Touch, Back: 50

Strength: Eyes
Stretch: Eyes
Strength: Eyes
Stretch: Eyes
Strength: Eyes
Stretch: Eyes

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
Strength: Eyes
Stretch: Eyes

Sage Marichi

Prerequisites - Forward Folds: 50

Stretch: Spinal Erectors, Hamstrings, Hip Adductors

Savasana

Scale Stretch

Prerequisites - Lotus Stretch: 50, Firefly Hold: 50

Strength: Triceps
Stretch: Hip Flexors, Hip Adductors

Scapular Pull Downs

Scapular Pulldowns

Strength: Traps, Rhomboids
Secondary: Rotator Cuffs, Serratus Anterior

Scapular Pullups

Prerequisites - Passive Hang: 50

Strength: Traps, Forearms, Rhomboids
Secondary: Rotator Cuffs, Serratus Anterior

Scapular Retraction

Strength: Traps, Rhomboids
Stretch: Rotator Cuffs
Strength: Traps, Rotator Cuffs, Rhomboids
Stretch: Pecs

Seated Rows

Seated Rows

Strength: Traps, Lats, Rear Deltoid
Secondary: Biceps, Forearms, Rhomboids

Seated Twists

Secondary: Lats, Spinal Erectors
Stretch: Obliques
Secondary: Lats, Spinal Erectors
Stretch: Obliques
Secondary: Lats, Spinal Erectors
Stretch: Obliques
Secondary: Lats, Spinal Erectors
Stretch: Obliques

Serratus Planks (Forearms)

Skills - Planks

Prerequisites - Planks (Forearms): 50

Strength: Rhomboids, Serratus Anterior
Secondary: Abs, Spinal Erectors, Hip Flexors

Serratus Planks (Hands)

Skills - Planks

Prerequisites - Planks (Hands): 50

Strength: Rhomboids, Serratus Anterior
Secondary: Abs, Spinal Erectors, Hip Flexors

Serratus Pushups

Skills - Pushups

Prerequisites - Pushups: 50

Strength: Rhomboids, Serratus Anterior
Secondary: Abs, Pecs, Spinal Erectors, Triceps, Hip Flexors
Stretch: Rotator Cuffs

Shadow Boxing

Strength: Hamstrings, Calves, Quads
Secondary: Abs
Strength: Biceps, Triceps, Rotator Cuffs, Serratus Anterior
Secondary: Abs, Obliques

Shavasana

Strength: Mind

Sherman Numbers

Skills - Eye Teaming

Prerequisites - Look, Ready, Touch, Back: 50

Strength: Eyes
Stretch: Eyes

Shoulder Controlled Articular Rotations

Strength: Rotator Cuffs, Serratus Anterior

Shoulder Dislocates

Strength: Rotator Cuffs
Secondary: Pecs

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

Shoulder Internal Rotation

Prerequisites - Shoulder Pendulum: 50

Shoulder Pendulum

Stretch: Rotator Cuffs

Shoulder Rotations

Notes - aka. Halos / Around the World

Strength: Rotator Cuffs, Serratus Anterior
Secondary: Traps, Rhomboids

One-Arm Shoulder Rotations

Strength: Rotator Cuffs, Serratus Anterior
Secondary: Traps, Rhomboids

Shoulder Shrugs

Strength: Traps, Rhomboids
Secondary: Forearms

Shoulder Stands

Prerequisites - Leg Raises: 50

Strength: Hamstrings, Quads, Glute Max
Secondary: Spinal Erectors, Hip Flexors

Side Angle Stretch

Prerequisites - Warrior II: 50

Strength: Rhomboids
Secondary: Abs, Calves
Stretch: Pecs, Obliques, Hip Flexors, Hip Adductors

Side Leg Lifts

Strength: Glute Med/Min
Secondary: Abs, Obliques, Hip Flexors, Hip Adductors
Strength: Glute Med/Min
Secondary: Abs, Obliques, Hip Flexors, Hip Adductors

Side Plank (Forearms)

Skills - Planks

Strength: Abs, Obliques, Spinal Erectors, Lateral Deltoid
Secondary: Glute Med/Min, Hip Adductors
Strength: Abs, Obliques, Spinal Erectors, Lateral Deltoid
Secondary: Glute Med/Min, Hip Adductors

Side Plank (Forearms) with Hip Lift

Skills - Planks

Prerequisites - Side Plank (Forearms): 50

Strength: Glute Med/Min, Abs, Obliques, Spinal Erectors
Secondary: Hip Adductors, Lateral Deltoid

Side Plank (Forearms) with Torso Rotation

Skills - Planks

Prerequisites - Side Plank (Forearms): 50

Strength: Abs, Obliques, Spinal Erectors, Lateral Deltoid
Secondary: Glute Med/Min, Hip Adductors

Side Plank (Hands)

Skills - Planks

Prerequisites - Side Plank (Forearms): 50

Strength: Abs, Obliques, Spinal Erectors, Lateral Deltoid
Secondary: Glute Med/Min, Hip Adductors

Side Plank (Hands) with Hip Lift

Skills - Planks

Prerequisites - Side Plank (Hands): 50

Strength: Glute Med/Min, Abs, Obliques, Spinal Erectors
Secondary: Hip Adductors, Lateral Deltoid

Side Splits

Prerequisites - Lateral Lunges: 75, Lateral Squats: 75, Frog Stretch (Mandukasana): 75, Cossack Squats: 75, Hand to Big Toe Stretch (Side): 75, Middle Splits: 75

Stretch: Hamstrings, Hip Flexors, Hip Adductors

Side Star Plank (Forearms)

Skills - Planks

Prerequisites - Side Leg Lifts: 50, Side Plank (Forearms): 50

Strength: Glute Med/Min, Abs, Obliques, Spinal Erectors, Hip Adductors
Secondary: Abs, Obliques, Spinal Erectors, Lateral Deltoid
Strength: Glute Med/Min, Abs, Obliques, Spinal Erectors, Hip Adductors
Secondary: Abs, Obliques, Spinal Erectors, Lateral Deltoid

Side Star Plank (Hands)

Skills - Planks

Prerequisites - Side Plank (Hands): 50, Side Leg Lifts: 50

Strength: Glute Med/Min, Abs, Obliques, Spinal Erectors, Hip Adductors
Secondary: Abs, Obliques, Spinal Erectors, Lateral Deltoid
Strength: Glute Med/Min, Abs, Obliques, Spinal Erectors, Hip Adductors
Secondary: Abs, Obliques, Spinal Erectors, Lateral Deltoid

Side Throw

Strength: Obliques, Traps
Secondary: Obliques, Traps, Rotator Cuffs
Stretch: Abs, Spinal Erectors

Side-to-Side Plank (Forearms)

Skills - Planks

Prerequisites - Planks (Forearms): 50

Strength: Core
Secondary: Glute Med/Min

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<