Filter Exercises
Clear

90/90 Get Down

Strengthens: Hips, Glutes
Stretches: Hip Flexors, Hip Adductors, Hips

90/90 Get Up

Strengthens: Hips, Glutes
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

Strengthens: Traps, Forearms, Rhomboids
Stabilizes: Lats, Rotator Cuffs, Serratus Anterior
Stretches: Spinal Erectors

Affirmations

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

Strengthens: Nose
Stretches: Nose

Ankle Dissociation

Stretches: Calves, Knees, Ankles
Stretches: Calves, Knees, Ankles

Ankle Mobilization

Strengthens: Ankles
Stretches: Calves, Ankles
Strengthens: Abs, Triceps, Ankles
Stretches: Calves, Ankles

Aperture Rule Trainer

Skills - Convergence, Divergence

Aperture Rule Trainer

Strengthens: Eyes

Arch Hang

Strengthens: Traps, Forearms, Rhomboids, Serratus Anterior
Stretches: Lats, Spinal Erectors, Rotator Cuffs

Archer Stretch

Stretches: Pecs, Triceps, Glute Max, Front Deltoid

Arm Bar

Strengthens: Rotator Cuffs, Serratus Anterior, Shoulders, Rear Deltoid
Stabilizes: Lateral Deltoid
Stretches: Pecs, Shoulders

Arm Circles

Strengthens: Rotator Cuffs, Shoulders, Lateral Deltoid
Stretches: Shoulders

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

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.

Strengthens: Hip Flexors, Core
Stabilizes: Forearms
Strengthens: Hip Flexors, Core
Stabilizes: Forearms

Back Extensions

Strengthens: Hips, Glute Max
Stabilizes: Hamstrings
Stretches: Abs, Spinal Erectors, Hips

Balance Board

Balance Board

Strengthens: Hips, Knees, Ankles
Stabilizes: Hamstrings, Calves

⚠ One-Leg Balance Board

Strengthens: Hips, Knees, Ankles
Stabilizes: Hamstrings, Calves

Balancing Table Stretch

Strengthens: Glute Max, Core
Stretches: Hamstrings

Ball Slam

Ball Slam

Strengthens: Lats
Stretches: Abs, Biceps, Traps

Banana Stretch

Stabilizes: Lats, Spinal Erectors
Stretches: Obliques

Banded 3-Pt Toe Taps

Banded 3-Pt Toe Taps

Strengthens: Hip Flexors, Glutes

Banded Intercostalis/RibCage Expansion

Banded Squats

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

Strengthens: Eyes
Stretches: Eyes

Bear Crawl

Strengthens: Shoulders, Hips, Knees, Core
Stabilizes: Hamstrings, Quads, Triceps, Serratus Anterior
Stretches: Shoulders, Hips, Knees
Strengthens: Shoulders, Hips, Knees, Core
Stabilizes: Hamstrings, Quads, Triceps, Serratus Anterior
Stretches: Shoulders, Hips, Knees

Bent Over Rows

Strengthens: Traps, Lats, Elbows, Rear Deltoid
Stabilizes: Biceps, Forearms, Rhomboids
Stretches: Elbows
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: Quads, Shoulders, Hips, Knees, Core
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

Strengthens: Abs, Spinal Erectors, Hip Flexors
Stabilizes: Obliques, Quads
Strengthens: Abs, Spinal Erectors, Hip Flexors
Stabilizes: Obliques, Quads

Body Saw

Ring Body Saw

Strengthens: Hip Flexors, Core
Stabilizes: Serratus Anterior

Bodyweight Lunges

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

Strengthens: Hamstrings, Quads, Hip Flexors, Glute Max
Stabilizes: Calves
Strengthens: Hamstrings, Quads, Hip Flexors, Glute Max
Stabilizes: Calves
Strengthens: Hamstrings, Quads, Hip Flexors, Glute Max
Stabilizes: Calves
Strengthens: Hamstrings, Quads, Hip Flexors, Glute Max
Stabilizes: Calves
Strengthens: Hamstrings, Quads, Hip Flexors, Glute Max
Stabilizes: Calves
Strengthens: Hamstrings, Quads, Hip Flexors, Glute Max
Stabilizes: Calves

Bodyweight Squats

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 Side Lunge Stretch

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

Strengthens: Hamstrings, Calves
Stabilizes: Abs
Strengthens: Hamstrings, Calves
Stabilizes: Abs

Bow Stretch

Stretches: Abs, Biceps, Pecs, Quads, Hip Flexors
Stretches: Abs, Biceps, Pecs, Quads, Hip Flexors

Box Breathing

Strengthens: Diaphragm
Stretches: Diaphragm

Box Jumps

Box Jumps

Strengthens: Hamstrings, Quads, Glute Max
Stabilizes: Calves, Hip Flexors, Hip Adductors, Core

Boxer Shuffle

Strengthens: Hamstrings, Calves, Quads
Stabilizes: Abs

Bridges

Strengthens: Spinal Erectors, Triceps
Stabilizes: Traps
Strengthens: Hamstrings, Quads, Glute Max
Stabilizes: Spinal Erectors, Hip Flexors
Strengthens: Spinal Erectors, Triceps
Stabilizes: Traps
Strengthens: Spinal Erectors, Triceps
Stabilizes: Traps
Strengthens: Spinal Erectors, Triceps
Stabilizes: Traps
Strengthens: Spinal Erectors, Triceps
Stabilizes: Traps
Strengthens: Spinal Erectors, Triceps
Stabilizes: Traps
Strengthens: Spinal Erectors, Triceps
Stabilizes: Traps
Strengthens: Spinal Erectors, Triceps
Stabilizes: Traps

Brock String

Skills - Eye Teaming, Convergence, Divergence

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

Bug Squash

Strengthens: Quads, Knees
Stabilizes: Abs, Spinal Erectors, Tibialis Anterior

Burpees

Strengthens: Pecs, Hamstrings, Calves, Quads, Triceps

Butt Kicks

Strengthens: Hamstrings, Calves, Quads, Hip Flexors

Butterfly Stretch

Notes - aka. Bound Angle Stretch

Stretches: Hip Adductors, Hips
Stretches: Hip Adductors, Hips
Stretches: Hip Adductors, Hips
Stretches: Hip Adductors, Hips, Glute Max

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

Notes - aka. ankle plantar flexion.

Strengthens: Calves, Ankles, Toes
Stabilizes: Tibialis Anterior
Stretches: Ankles, Toes

Calf Smash

Strengthens: Ankles
Stabilizes: Hamstrings
Stretches: Calves, Ankles

Calf Towel Stretch

Strengthens: Ankles
Stretches: Calves, Ankles

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
Strengthens: Quads, Glute Max
Stretches: Abs, Pecs, Hip Flexors, Rotator Cuffs

Cat Cow Stretch

Skills - Thoracic Flexion, Thoracic Extension

Strengthens: Shoulders, Hips
Stretches: Pecs, Traps, Lats, Rhomboids, Shoulders, Hips, Core
Strengthens: Shoulders, Hips
Stretches: Pecs, Traps, Lats, Rhomboids, Shoulders, Hips, Core

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..

Strengthens: Eyes
Stretches: Eyes

Central-Peripheral Saccades

Skills - Eye Movement Control, Peripheral Vision

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
Strengthens: Eyes
Stretches: Eyes

Cervical Lateral Flexion Strengthening

Skills - Cervical Side-bending, Cervical Tension

⚠ Banded Cervical Lateral Flexion Strengthening

Strengthens: Neck

Chair Stretch

Stretches: Abs, Pecs, Hips, Knees
Stretches: Abs, Pecs, Hips, Knees
Stretches: Abs, Pecs, Hips, Knees

Chest Presses

Neutral-Grip Chest Press

Strengthens: Front Deltoid
Stabilizes: Biceps, Pecs, Triceps, Forearms

⚠ Wide-Grip Chest Press

Strengthens: Pecs, Front Deltoid
Stabilizes: Biceps, Triceps, Forearms

Chest Throw

Stepping One-Arm Chest Pass

Strengthens: Triceps
Stabilizes: Pecs, Traps
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

Strengthens: Neck
Stretches: Neck
Strengthens: Neck
Stretches: Neck
Strengthens: Neck
Stretches: Neck

Chinups

Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Traps, Rotator Cuffs, Rhomboids
Stretches: Elbows, Shoulders

Assisted Chinups

Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Traps, Rotator Cuffs, Rhomboids
Stretches: Elbows, Shoulders
Strengthens: Biceps, Lats, Forearms
Stabilizes: Traps, Rotator Cuffs, Rhomboids
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Traps, Rotator Cuffs, Rhomboids
Stretches: Elbows, Shoulders

Churn the Pot

Churn the Pot on Ball

Strengthens: Hip Flexors, Core
Stabilizes: Serratus Anterior

Clamshells

Strengthens: Hips, Glute Med/Min, IT Band
Stretches: Hips
Strengthens: Glute Med/Min, IT Band
Stabilizes: Hip Adductors
Stretches: Hip Adductors

Clutch Flags

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

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

Strengthens: Ankles, Toes, Mind
Stretches: Ankles, Toes
Strengthens: Fingers, Wrists, Mind
Stretches: Fingers, Wrists

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

Assisted Commando Pullups

Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Traps, Rotator Cuffs, Rhomboids
Stretches: Elbows, Shoulders
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Traps, Rotator Cuffs, Rhomboids
Stretches: Elbows, Shoulders

Compass Stretch

Stretches: Hip Flexors, Hip Adductors

Computer Saccades

Skills - Eye Movement Control

Control Balance

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)

Strengthens: Hip Adductors, Core
Strengthens: Hip Adductors, Core
Strengthens: Hip Adductors, Core

Copenhagen Plank (Forearms) + Leg Lifts

Strengthens: Hip Adductors, Core

Core Brace

Cossack Squats

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

Strengthens: Shoulders
Stretches: Pecs, Triceps, Shoulders
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: Glutes
Stretches: Obliques, Glutes

Cow Face 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: Pecs, Triceps, Glutes

Cow Face Stretch w/ Eagle Arms

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, Glutes, Rear Deltoid

Crab Reach

Strengthens: Abs, Shoulders
Stretches: Shoulders
Strengthens: Abs, Shoulders
Stretches: Shoulders
Strengthens: Abs, Shoulders
Stretches: Shoulders

Crab Walks

Strengthens: Core
Stabilizes:
Strengthens: Core
Stabilizes:

Cradle Stretch

Strengthens: Hips
Stretches: Hips, Glutes

Crane Stretch

Notes - Not the same as Crow, the arms are straight here.

Strengthens: Triceps, Serratus Anterior, Front Deltoid, Lateral Deltoid
Stabilizes: Abs, Pecs, Traps, Lats, Spinal Erectors, Rear Deltoid

Crocodile

Notes - aka. Crocodile Pose

Strengthens: Mind

Cross-Arm Stretch

Strengthens: Shoulders
Stretches: Rotator Cuffs, Shoulders, Lateral Deltoid

Crossover Step Ups

Strengthens: Hamstrings, Quads, Hip Adductors, Hips, Knees
Stabilizes: Calves, Hip Flexors
Stretches: Hips, Knees

Crow Stretch

Notes - Not the same as Crane, the arms are bent here. Using Ragdoll as prerequisite and not Forward Fold because the knees are bent.

Strengthens: Abs, Lats, Spinal Erectors, Triceps
Stabilizes: Traps
Strengthens: Abs, Lats, Spinal Erectors, Triceps
Stabilizes: Traps
Strengthens: Abs, Lats, Spinal Erectors, Triceps
Stabilizes: Traps

Curtsy Lunges

Strengthens: Hamstrings, Quads, Hip Adductors, Hips, Knees, Ankles, Glute Med/Min
Stabilizes: Calves
Stretches: Hips, Knees, Ankles

Curtsy Lunges (Plyometric)

Strengthens: Hamstrings, Calves, Quads, Hip Flexors
Stretches: Abs, Obliques

Curtsy Squats

Strengthens: Hamstrings, Quads, Hip Adductors, Hips, Knees, Ankles, Glute Med/Min
Stabilizes: Calves
Stretches: Hips, Knees, Ankles

Dancer Stretch

Stretches: Hamstrings, Calves

Dead Bugs

Strengthens: Hip Flexors, Hips, Knees, Core
Stretches: Hip Flexors, Hips, Knees

Dead Bugs with Overhead Reach

Strengthens: Pecs, Lats, Hip Flexors, Core
Stabilizes: Triceps, Serratus Anterior

Dead-Stop Pushups

Strengthens: Pecs, Triceps, Front Deltoid
Stabilizes: Abs, Spinal Erectors, Hip Flexors

Deadlift

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

Deep Cervical Extensor Strengthening (Standing)

Skills - Cervical Extension

Notes - aka. Deep Neck Extensor Strengthening

Deep Cervical Extensor Strengthening (Supine)

Skills - Cervical Extension

Notes - aka. Deep Neck Extensor Strengthening

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

Deep Squats

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

Notes - aka. Garland Pose.

Strengthens: Quads
Stretches: Spinal Erectors, Calves, Knees, Ankles, Glute Max

Deep Squats + Thoracic Rotation

Skills - Thoracic Rotation

Notes - aka. Garland Pose.

Strengthens: Traps, Quads, Rhomboids, 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

⚠ Depth Drops

Strengthens: Hamstrings, Calves, Glute Max
Stabilizes: Abs

⚠ One-Leg Depth Drops

Strengthens: Hamstrings, Calves, Glute Max
Stabilizes: Abs

Derma Rolling

⚠ Derma Rolling

Strengthens: Skin
Stretches: Skin

Devotional Warrier

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

Stretches: Neck

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

Strengthens: Diaphragm
Stretches: Diaphragm
Strengthens: Diaphragm
Stretches: Diaphragm
Strengthens: Diaphragm
Stretches: Diaphragm

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.

Strengthens: Pecs, Triceps
Stabilizes: Abs, Rhomboids
Strengthens: Pecs, Triceps
Stabilizes: Abs, Rhomboids
Strengthens: Pecs, Triceps
Stabilizes: Abs, Rhomboids
Strengthens: Pecs, Triceps
Stabilizes: Abs, Rhomboids

⚠ Dip Shrugs

Strengthens: Traps, Rhomboids
Stabilizes: Abs, Spinal Erectors
Stretches: Serratus Anterior
Strengthens: Pecs, Triceps
Stabilizes: Abs, Rhomboids
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, Deltoids
Strengthens: Hips, Ankles
Stretches: Pecs, Hamstrings, Calves, Hips, Ankles
Strengthens: Hips, Ankles
Stretches: Pecs, Hamstrings, Calves, Hips, Ankles

Dolphin + Plank

Strengthens: Hip Flexors, Serratus Anterior, Hips, Ankles, Core
Stretches: Calves, Hips, Ankles
Strengthens: Hip Flexors, Serratus Anterior, Hips, Ankles, Core
Stretches: Calves, Hips, Ankles

Donkey Kicks

Strengthens: Glute Max
Stabilizes: Hamstrings
Strengthens: Hamstrings, Glute Max

Doorway Stretches

Stretches: Traps, Rhomboids
Stretches: Biceps, Rotator Cuffs
Stretches: Biceps, Pecs, Rotator Cuffs

Dots Card

Skills - Convergence, Divergence

Strengthens: Eyes
Stretches: Eyes

Double Leg Lifts

Strengthens: Hip Adductors, Glute Med/Min
Stabilizes: Obliques, Hip Flexors

Dove Stretch

Stretches: Abs, Obliques, Quads, Hip Flexors

Downward Dog

Strengthens: Rotator Cuffs, Serratus Anterior, Shoulders, Ankles
Stretches: Pecs, Hamstrings, Calves, Shoulders, Ankles, Deltoids
Strengthens: Rotator Cuffs, Serratus Anterior, Shoulders, Ankles
Stretches: Pecs, Hamstrings, Calves, Shoulders, Ankles, Deltoids
Strengthens: Rotator Cuffs, Serratus Anterior, Shoulders, Ankles
Stabilizes: Glute Max
Stretches: Pecs, Hamstrings, Calves, Shoulders, Ankles, Deltoids

Downward Dog + Calf Mobility

Strengthens: Rotator Cuffs, Serratus Anterior, Ankles
Stretches: Pecs, Hamstrings, Calves, Ankles

Downward Dog + Plank

Strengthens: Shoulders, Ankles, Core
Stretches: Hamstrings, Calves, Quads, Shoulders, Ankles
Strengthens: Shoulders, Ankles, Core
Stretches: Hamstrings, Calves, Quads, Shoulders, Ankles
Strengthens: Shoulders, Ankles, Core
Stretches: Hamstrings, Calves, Quads, Shoulders, Ankles
Strengthens: Shoulders, Ankles, Core
Stretches: Hamstrings, Calves, Quads, Shoulders, Ankles

Downward Dog + Upward Dog

Strengthens: Traps, Spinal Erectors, Triceps, Rhomboids, Shoulders, Ankles
Stretches: Abs, Biceps, Pecs, Hamstrings, Hip Flexors, Shoulders, Ankles

Dragon Stretch

Strengthens: Hips
Stretches: Hamstrings, Hip Flexors, Hips

Dragonfly Hold

Notes - aka. Grasshopper Stretch

Strengthens: Traps, Lats, Triceps, Wrists, Elbows, Shoulders, Hips, Core
Stretches: Wrists, Elbows, Shoulders, Hips, Glutes
Strengthens: Traps, Lats, Triceps, Wrists, Elbows, Shoulders, Hips, Core
Stretches: Wrists, Elbows, Shoulders, Hips, Glutes

Dynamic Planks

Strengthens: Hip Flexors, Core
Stabilizes: Hip Adductors
Strengthens: Hip Flexors, Core
Stabilizes: Hip Adductors

Eagle Arms Stretch

Stretches: Traps, Rhomboids

Eagle Legs Stretch

Strengthens: Hips
Stretches: Hips, Glutes
Strengthens: Quads, Hips, Glute Max
Stretches: Hips, Glutes

Eagle Stretch

Stretches: Hip Flexors, Hip Adductors, Hips
Strengthens: Glutes
Stretches: Hip Flexors, Hip Adductors, Hips

Ear Pressure Stretch

Stretches: Biceps, Lats, Spinal Erectors

Eight-Limbed Stretch

Stretches: Hip Flexors, Core
Strengthens: Glute Max
Stretches: Hip Flexors, Core

Elbow Levers

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

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

Strengthens: Skin
Stretches: Skin

Eye Compress

Stretches: Eyes

Eye Movement Desensitization and Reprocessing

Notes - EMDR

Strengthens: Mind
Strengthens: Mind

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.

Strengthens: Hips
Stretches: Hips, Glutes

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

Strengthens: Eyes
Stretches: Eyes

Eye Pushups (Convergence)

Skills - Convergence, Divergence

Notes - We want to focus on convergence so these should work both eyes at once.

Strengthens: Eyes
Stretches: Eyes

Eye Relaxation

Stretches: Eyes

Face Pulls

Strengthens: Traps, Rotator Cuffs, Rhomboids, Shoulders
Stabilizes: Forearms, Serratus Anterior, Rear Deltoid
Stretches: Shoulders

Falling

Strengthens: Abs, Hip Flexors
Stabilizes: Spinal Erectors, Forearms
Strengthens: Hips, Knees, Ankles
Stabilizes: Hamstrings, Quads, Hip Flexors, Glutes
Strengthens: Hips, Knees, Ankles
Stabilizes: Hamstrings, Quads, Hip Flexors, Glutes

Farmer's Carries

Two-Hand Farmer's Carry

Strengthens: Forearms
Stabilizes: Biceps, Traps, Lats, Hamstrings, Calves, Quads, Hip Flexors, 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
Strengthens: Hamstrings, Calves, Quads, Hip Flexors
Stabilizes: Abs

Figure 4 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: Glutes
Strengthens: Quads, Hips, Glute Max
Stretches: Hips, Glutes

Finger Abduction

Strengthens: Fingers, Wrists
Stretches: Fingers, Wrists

Finger Adduction

Strengthens: Fingers, Wrists
Stretches: Fingers, Wrists

Finger Ball Squeezes

Strengthens: Forearms, Fingers
Stretches: Fingers

Finger Curls

Finger Curls

Strengthens: Forearms, Fingers, Wrists
Stretches: Fingers, Wrists

Finger Mobility

Strengthens: Fingers, Wrists
Stretches: Fingers, Wrists
Strengthens: Fingers, Wrists
Stretches: Fingers, Wrists

Finger Spread

Strengthens: Forearms, Fingers, Wrists
Stretches: Fingers, Wrists

Finger Tendon Glide

Strengthens: Fingers, Wrists
Stretches: Fingers, Wrists
Strengthens: Fingers, Wrists
Stretches: Fingers, Wrists
Strengthens: Fingers, Wrists
Stretches: Fingers, Wrists

Fire Hydrant

Strengthens: Glute Med/Min
Stabilizes: Abs
Stretches: Hip Adductors

Firefly Hold

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

Notes - aka. Double Pigeon.

Strengthens: Hips
Stretches: Hips, Glutes

Fish

Strengthens: Spinal Erectors
Stretches: Abs, Pecs

Flipper Accommodation

Skills - Eye Movement Control, Eye Teaming, Focus Accommodation

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

Notes - Uses prism lens for vergence.

Strengthens: Eyes
Stretches: Eyes
Strengthens: Eyes
Stretches: Eyes

Flower Pressing

Strengthens: Mind

Flutter Kicks

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

Flying Crow Stretch

Notes - Not the same as Crane, the arms are bent here.

Strengthens: Abs, Lats, Spinal Erectors, Triceps
Stabilizes: Traps
Strengthens: Abs, Lats, Spinal Erectors, Triceps
Stabilizes: Traps

Flying Horse Stretch

Strengthens: Quads, Hips
Stretches: Quads, Hip Flexors, Hips, Glutes

Flying Horse Stretch w/ Eagle Arms

Strengthens: Hips
Stretches: Traps, Quads, Hip Flexors, Rhomboids, Hips, Glutes

Flying Lizard Stretch

Strengthens: Hamstrings, Forearms, Glute Max, Core
Stretches: Hamstrings, Hip Flexors, Glute Max

Flying Splits

Notes - aka. Hurdler Pose

Strengthens: Abs, Lats, Spinal Erectors, Triceps
Stabilizes: Traps
Strengthens: Abs, Lats, Spinal Erectors, Triceps
Stabilizes: Traps
Strengthens: Abs, Lats, Spinal Erectors, Triceps
Stabilizes: Traps

Foot Doming

Strengthens: Toes
Stretches: Toes

Foot Smash

Strengthens: Ankles, Toes
Stretches: Calves, Ankles, Toes

Foot-Elevated Lateral Squats

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

Strengthens: Core
Stabilizes: Triceps
Strengthens: Core
Stabilizes: Triceps
Strengthens: Core
Stabilizes: Triceps

Forearm Plank Thread the Needle

Notes - aka. Forearm Plank with Reach Through

Strengthens: Hip Flexors, Core

Forearm Side Plank Clamshells

Strengthens: Hips, Glute Med/Min
Stretches: Hips

Free Space Fusion Card

Skills - Eye Teaming, Convergence, Divergence, Focus Accommodation, Depth Perception

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

Strengthens: Eyes
Stretches: Eyes
Strengthens: Eyes
Stretches: Eyes
Strengthens: Eyes
Stretches: Eyes

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: Front Deltoid
Stabilizes: Serratus Anterior

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

Notes - aka. Monkey Stretch

Strengthens: Hips
Stretches: Hamstrings, Hip Flexors, Hip Adductors, Hips
Strengthens: Hips
Stretches: Hamstrings, Hip Flexors, Hip Adductors, Hips
Strengthens: Hips
Stretches: Hamstrings, Hip Flexors, Hip Adductors, Hips

Front Squats

Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stretches: Hips, Knees, Ankles

Gardening

Stretches: Mind

Gate Stretch

Stretches: Obliques, Hamstrings, Hip Adductors, Serratus Anterior

Glute Bridge + Reach

Strengthens: Glute Max
Stabilizes: Hamstrings
Stretches: Obliques, Serratus Anterior

Glute Bridge March

Strengthens: Hips, Glute Max
Stabilizes: Hamstrings
Stretches: Hips

Glute Bridges

Strengthens: Hips, Glute Max
Stabilizes: Hamstrings
Stretches: Hips

Glute Bridge Hold

  • Dumbbells | Plates
Strengthens: Glute Max
Stabilizes: Hamstrings
Strengthens: Hips, Glute Max
Stabilizes: Hamstrings
Stretches: Hips
Strengthens: Glute Max
Stabilizes: Hamstrings

Goblet Squats

Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Stretches: Hips, Knees, Ankles

Good Mornings

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

Granny Toss

Strengthens: Biceps

Hack Squats

Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Spinal Erectors, Calves
Stretches: Hips, Knees, Ankles

Half Moon Stretch

Strengthens: Hip Adductors
Stretches: Hamstrings
Strengthens: Hip Adductors
Stretches: Hamstrings

Hammer Curls

Strengthens: Biceps, Forearms, Elbows
Stretches: Elbows

Hamstring Bridge March

Strengthens: Hamstrings, Hips
Stabilizes: Glute Max
Stretches: Hips

Hamstring Bridges

Strengthens: Hamstrings
Stabilizes:
Strengthens: Hamstrings
Stabilizes: Glute Max
Strengthens: Hamstrings
Stabilizes:
Strengthens: Hamstrings
Stabilizes: Glute Max

Hamstring Catch

Strengthens: Hamstrings

Hamstring Curls

Standing Hamstring Curl

Strengthens: Hamstrings, Knees
Stretches: Knees

Hamstring Floss

Strengthens: Abs
Stretches: Hamstrings

Supine Hamstring Floss

Stretches: Hamstrings, Calves

Hamstring Scoops

Strengthens: Glute Max
Stabilizes: Abs
Stretches: Hamstrings

Hamstring Stretch

Strengthens: Abs
Stretches: Hamstrings
Stretches: Hamstrings, Calves
Strengthens: Spinal Erectors
Stretches: Hamstrings

Hamstring Walk Outs

Strengthens: Hamstrings
Stabilizes: Glute Max

Hand Plank Thread the Needle

Notes - aka Hand Plank with Reach Through

Strengthens: Hip Flexors, Core

Hand to Big Toe Stretch (Front)

Stretches: Hamstrings, Hip Flexors, Hip Adductors
Stretches: Hamstrings, Hip Flexors, Hip Adductors
Stretches: Hamstrings, Hip Flexors, Hip Adductors

Hand to Big Toe Stretch (Side)

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

Strengthens: Pecs, Traps, Triceps, Serratus Anterior
Stabilizes: Abs, Spinal Erectors, Hip Flexors

Handstands

Strengthens: Core
Stabilizes: Traps, Triceps, Forearms, Serratus Anterior
Strengthens: Abs, Traps, Lats, Spinal Erectors, Triceps, Serratus Anterior
Strengthens: Serratus Anterior, Core
Stabilizes: Biceps, Traps, Triceps, Forearms, Rotator Cuffs, Rhomboids

Hanging Neck Flexor Stretch

Skills - Cervical Flexion, Cervical Extension

Stretches: Neck

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

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.

Strengthens: Tibialis Anterior, Ankles
Stretches: Calves, Ankles

Hero Fish 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

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

Strengthens: Hips
Stretches: Spinal Erectors, Hamstrings, Hips

High Bicycle

Notes - Pilaties move

Strengthens: Hip Flexors
Stabilizes: Abs

High Knees

Strengthens: Hamstrings, Calves, Quads, Hip Flexors, Knees, Ankles
Stretches: Knees, Ankles

High Lunge

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

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

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

Strengthens: Pecs, Triceps, Hip Adductors, Hips, Knees, Ankles
Stabilizes: Abs, Spinal Erectors, Hip Flexors
Stretches: Hips, Knees, Ankles

Hip Mobilization

Banded Hip Distraction

Strengthens: Hips
Stretches: Hips

Hip Rotations

Strengthens: Hip Flexors, Glute Med/Min
Stretches: Hip Adductors

Hip Shifts

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 Thrusts

Strengthens: Hips, Glute Max
Stabilizes: Hamstrings
Stretches: Hips
Strengthens: Hips, Glute Max
Stabilizes: Hamstrings
Stretches: Hips
Strengthens: Hips, Glute Max
Stabilizes: Hamstrings
Stretches: Hips
Strengthens: Hips, Glute Max
Stabilizes: Hamstrings
Stretches: Hips

Hollow Body Hold

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
Strengthens: Abs, Obliques, Hip Flexors
Stabilizes: Spinal Erectors, Quads

Horse Stretch

Notes - aka. Goddess Stretch

Strengthens: Quads, Hips
Stretches: Hip Adductors, Hips, Glute Med/Min
Strengthens: Quads, Hips
Stretches: Hip Adductors, Hips, Glute Med/Min

Horse Stretch w/ Forward Fold

Notes - aka. Goddess Stretch

Strengthens: Quads, Hips
Stretches: Hip Adductors, Hips, Glute Med/Min

Hot and Cold Therapy

Notes - aka. Contrast Baths

Strengthens: Elbows, Mind
Stretches: Elbows
Strengthens: Ankles, Toes, Mind
Stretches: Ankles, Toes
Strengthens: Fingers, Wrists, Mind
Stretches: Fingers, Wrists
Strengthens: Knees, Mind
Stretches: Knees

How to Properly Extend the Neck

Skills - Cervical Extension, Cervical Tension

Notes - , and how to identify faulty cervical movement

Strengthens: Neck
Stretches: Neck

Hula Hoop

Hula Hoop

Strengthens: Abs, Calves, Quads, Hip Adductors

Hundreds

Strengthens: Abs, Spinal Erectors, Hip Flexors
Stabilizes: Obliques
Strengthens: Abs, Spinal Erectors, Hip Flexors
Stabilizes: Obliques
Strengthens: Abs, Spinal Erectors, Hip Flexors
Stabilizes: Obliques
Strengthens: Abs, Spinal Erectors, Hip Flexors
Stabilizes: Obliques
Strengthens: Abs, Spinal Erectors, Hip Flexors
Stabilizes: Obliques

Hurdle Hops

Strengthens: Hamstrings, Calves, Quads
Stabilizes: Tibialis Anterior
Strengthens: Hamstrings, Calves, Quads
Stabilizes: Tibialis Anterior

Hurdler Stretch

Stretches: Hamstrings, Hip Flexors, Hip Adductors

Inch Worms

Strengthens: Pecs, Triceps
Stretches: Abs, Spinal Erectors, Hamstrings, Quads, Rotator Cuffs, Rhomboids

Inch Worms + Pushup

Strengthens: Pecs, Triceps, Front Deltoid
Stabilizes: Rotator Cuffs, Rhomboids
Stretches: Spinal Erectors, Hamstrings, Glute Max

INFO: Cervical Dysfunction

Skills - Cervical Flexion, Cervical Extension, Cervical Tension

Strengthens: Traps, Neck
Stabilizes: Rhomboids

INFO: Chronic Clenching

Skills - Cervical Flexion, Cervical Extension, Cervical Tension

Strengthens: Traps, Neck
Stabilizes: Rhomboids

INFO: Forward Head Posture

Skills - Cervical Flexion, Cervical Extension, Cervical Tension

⚠ INFO: Forward Head Posture

Strengthens: Traps, Neck
Stabilizes: Rhomboids

INFO: Myogenic Headaches

Skills - Cervical Tension

Strengthens: Neck
Stretches: Neck

INFO: Sinus Tarsi Syndrome

Strengthens: Calves, Ankles

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

Strengthens: Hamstrings, Calves, Quads, Hip Flexors
Stabilizes: Abs
Strengthens: Hamstrings, Calves, Quads, Hip Flexors
Stabilizes: Abs

Jump Rope

Jump Rope

Strengthens: Hamstrings, Calves, Quads, Hip Flexors, Forearms
Stabilizes: Abs

Jump Squats

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

Strengthens: Hips, Glute Med/Min
Stretches: Hip Adductors, Hips

Kegals

Strengthens: Pelvic Floor
Stretches: Pelvic Floor

Kettlebell Swings

⚠ Two-Handed Kettlebell Swings

Strengthens: Hamstrings, Calves, Glute Max
Stabilizes: Traps, Lats, Spinal Erectors, Rhomboids

Kettlebell Windmill

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 Extensions

Isometric Knee Extensions

Strengthens: Quads, Knees
Stabilizes: Hamstrings
Strengthens: Quads, Knees
Stabilizes: Hamstrings

Knee Lift & Glute Press

Strengthens: Hip Flexors, Glute Max
Stabilizes: Quads

Knee Tucks

Strengthens: Abs, Hip Flexors
Stabilizes: Quads

Kneeling Adductor Stretch

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

Strengthens: Abs, Spinal Erectors, Hip Flexors
Stabilizes: Abs, Traps, Rhomboids

Landmine Rotations

Landmine Twists (Arms Only)

Strengthens: Lats, Core
Stabilizes: Hamstrings, Hip Flexors

Landmine Twists

Strengthens: Lats, Core
Stabilizes: Hamstrings, Hip Flexors

Laryngeal Massage

Strengthens: Vocal Cords
Stretches: Vocal Cords

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

Strengthens: Hamstrings, Quads, Hip Adductors, Shoulders, Hips, Knees, Ankles, Glute Med/Min
Stretches: Abs, Shoulders, Hips, Knees, Ankles

Lateral Lunges

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

Strengthens: Lateral Deltoid
Stabilizes: Traps, Serratus Anterior

Lateral Squat Walks

Strengthens: Hip Adductors, Glute Med/Min
Stabilizes: Abs, Hamstrings, Calves, Quads

Lateral Squats

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

Strengthens: Hamstrings, Hips, Knees, Glutes
Stabilizes: Calves, Quads, Hip Flexors, Hip Adductors, Ankles

Lateral Step Ups

Strengthens: Quads, Hips, Knees, Glute Med/Min
Stabilizes: Hamstrings, Calves, Hip Flexors, Hip Adductors
Stretches: Hips, Knees

Lateral Step Ups/Downs

Strengthens: Quads, Hips, Knees, Glute Med/Min
Stabilizes: Hamstrings, Calves, Hip Flexors, Hip Adductors

Lazy 8s

Skills - Eye Movement Control, Figure Ground

Strengthens: Eyes
Stretches: Eyes

Leg Cycle

Strengthens: Hip Flexors
Stabilizes: Abs, Obliques

Leg Lifts

Strengthens: Hip Flexors
Stabilizes: Abs, Quads
Strengthens: Hip Flexors
Stabilizes: Abs, Quads

Leg Lifts from Reverse Planks (Forearms)

Strengthens: Hip Flexors, Core
Stabilizes: Hamstrings, Quads

Leg Lifts from Reverse Planks (Hands)

Strengthens: Hip Flexors, Core
Stabilizes: Hamstrings, Quads

Leg Raises

Strengthens: Abs, Hip Flexors
Stabilizes: Obliques
Strengthens: Abs, Hip Flexors
Stabilizes: Obliques
Strengthens: Abs, Hip Flexors
Stabilizes: Obliques
Strengthens: Abs, Hip Flexors
Stabilizes: Obliques

Hanging Knee Raises

Strengthens: Abs, Hip Flexors
Stabilizes: Spinal Erectors, Forearms

Hanging Oblique Raises

Strengthens: Abs, Obliques, Hip Flexors
Stabilizes: Spinal Erectors, Forearms
Strengthens: Abs, Hip Flexors
Stabilizes: Spinal Erectors, Forearms
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

Strengthens: Hip Adductors, Glute Med/Min
Stabilizes: Abs, Obliques, Hip Flexors
Strengthens: Hip Flexors
Stabilizes: Abs, Quads
Stretches: Abs, Hip Flexors

Legs Behind Head

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

Strengthens: Neck
Stretches: Neck

Levator Scapulae: Muscle Release

Skills - Cervical Tension

Levator Scapulae: Strengthening

Skills - Cervical Tension

Strengthens: Traps, Neck
Stabilizes: Rhomboids

Lion Stretch

Stretches: Quads, Forearms, Face

Lizard Stretch

Stretches: Hamstrings, Hip Flexors, Hips, Glute Max
Stretches: Hamstrings, Hip Flexors, Hips, Glute Max

Lock Clams

Strengthens: Hips, Glute Med/Min, IT Band
Stretches: Hips

Locust

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

Strengthens: Spinal Erectors
Stretches: Abs, Pecs

Longus Capitus Muscle Release

Skills - Cervical Tension

Longus Capitus Strengthening

Skills - Cervical Tension

Strengthens: Neck

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 Shoulder Stand

Notes - Stretches the Piriformis and other Hip Exernal Rotators—which are deep Gluteal muscle. Does not stretch the Hip Adductors or Hip Flexors.

Strengthens: Hips
Stretches: Hips, Glutes

Lotus 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: Glutes
Stretches: Glutes

Lotus Stretch w/ Forward Fold

Notes - Stretches the Piriformis and other Hip Exernal Rotators—which are deep Gluteal muscle. Does not stretch the Hip Adductors or Hip Flexors.

Stretches: Hips, Glutes

Lotus Toe Balance Stretch

Notes - Stretches the Piriformis and other Hip Exernal Rotators—which are deep Gluteal muscle. Does not stretch the Hip Adductors or Hip Flexors.

Strengthens: Hips
Stretches: Hips, Glutes

Low Lunge Stretches

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

Low Planks

Notes - aka. Four-Limbed Staff Pose.

Strengthens: Hip Flexors, Core
Stabilizes: Quads
Strengthens: Hip Flexors, Core
Stabilizes: Quads

Lunges (Plyometric)

Strengthens: Hamstrings, Quads, Hip Flexors, Glute Max
Stabilizes: Calves
Strengthens: Hamstrings, Quads, Hip Flexors, Glute Max
Stabilizes: Calves

Lying IT Band Stretches

Stretches: Hips, Knees
Stretches: Hamstrings, Hips, Glute Med/Min, IT Band

Map on the Floor

Skills - Laterality and Directionality, Visual Spatial Relations, Visual Spatial Orientation, Visualization

Map on the Floor

  • 20' Yarn | 20' Rope
    • Lay out the yarn or rope on the floor in a pattern with lots of left and right turning right angles.
    • Straddle the rope, one foot on either side, and walk, following the rope. When the rope turns, stop precisely, state the direction of that turn, and continue if correct.
      • Once you reach the end of the rope, turn around and return to the beginning, continuing to state the direction of each turn.
      • Do you have a strategy? What is it? For example, "I write with my right hand, so I need to turn right now" or "I wear a ring on my left hand, so this turn is a left turn."
    • Sit nearby, and tell someone else which way to turn through the map.
      • This is more difficult, as the direction you are facing is not always the same direction as the person walking along the rope.
      • You may have to turn yourself to begin to understand this concept.
    • Imagine an invisible person walking through the map. Tell which direction the invisible person should turn at each corner.
Strengthens: Eyes
Stretches: Eyes

Marsden Ball

Skills - Eye Movement Control, Gross-Motor, Fine-Motor

Marsden Ball: Around

  • 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.
  • 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.
Strengthens: Eyes

Marsden Ball: Beanbag

  • 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.
  • Beanbag
    • Toss a beanbag at the suspended ball. Gradually increase your distance from the ball.
Strengthens: Eyes

Marsden Ball: Bunt/Venus Fly Trap

  • 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.
    • 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.
Strengthens: Eyes

Marsden Ball: Crocodile Munch

  • 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.
  • 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.
Strengthens: Eyes

Marsden Ball: Hand Hit and Catch

  • 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.
  • 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.
Strengthens: Eyes

Marsden Ball: Hoop

  • 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.
  • Hoop
    • Ring the moving ball with a hoop (a bent wire clothed hanger works) without touching the ball or the string.
Strengthens: Eyes

Marsden Ball: Metronome

  • 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.
  • Metronome
    • Tap the ball with your hand to the beat of a metronome.
Strengthens: Eyes

Marsden Ball: Orbit

  • 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.
  • 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.
Strengthens: Eyes

Marsden Ball: Palm, Fist, Elbow, Thumb

  • 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.
  • 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.
Strengthens: Eyes

Marsden Ball: Pursuits

  • 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.
Strengthens: Eyes

Matrix Squats

Strengthens: Hamstrings, Quads, Knees
Stabilizes: Abs, Calves
Stretches: Knees
Strengthens: Hamstrings, Quads, Knees
Stabilizes: Abs, Calves
Stretches: Knees

Mermaid Stretch

Notes - Less advanced then King Pigeon

Strengthens: Hips
Stretches: Abs, Pecs, Hamstrings, Hip Flexors, Hips, Glute Med/Min
Strengthens: Hips
Stretches: Abs, Pecs, Hamstrings, Hip Flexors, Hips, Glute Med/Min

Metatarsal Mobilization

Strengthens: Toes
Stretches: Toes

Midline Muscle Activation

Midline Muscle Activation Drill

Strengthens: Hips, Knees, Ankles
Stabilizes: Hamstrings, Calves
Stretches: Hips, Knees, Ankles

Military Saccades

Skills - Eye Movement Control

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

Strengthens: Eyes
Stretches: Eyes

Mirror Walk-Aways

Skills - Eye Teaming, Convergence, Divergence

Strengthens: Eyes
Stretches: Eyes

Mixed Grip Pullups

Assisted Mixed Grip Pullups

Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Traps, Rotator Cuffs, Rhomboids
Stretches: Elbows, Shoulders
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Traps, Rotator Cuffs, Rhomboids
Stretches: Elbows, Shoulders

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

Strengthens: Skin
Stretches: Skin

Mountain Climbers

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
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

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)

Strengthens: Neck
Stretches: Neck

Night Skin Routine

Night Skin Routine: Use Notes

Strengthens: Skin
Stretches: Skin

Ninja Saccades

Skills - Eye Movement Control

Strengthens: Eyes
Stretches: Eyes

Nordic Curls

Strengthens: Hamstrings, Knees
Stabilizes: Abs
Stretches: Knees
Strengthens: Hamstrings, Knees
Stabilizes: Abs
Stretches: Knees

Nose Unblocking

Strengthens: Nose
Stretches: Nose
Strengthens: Nose
Stretches: 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?
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

Stabilizes: Abs, Spinal Erectors
Stretches: Obliques

Oblique Twists

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 Front Squats

Strengthens: Obliques, Hamstrings, Quads, Hips, Knees, Glutes
Stabilizes: Abs, Spinal Erectors, Calves, Ankles

Offset Overhead Squats

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

Strengthens: Obliques, Hamstrings, Quads, Hips, Knees, Glutes
Stabilizes: Abs, Spinal Erectors, Calves, Ankles

One-Leg Dives

Strengthens: Hamstrings

Open Book

Notes - aka. Supine Spinal Twist

Strengthens: Traps, Rhomboids, Thoracic Spine
Stabilizes: Lats, Rear Deltoid
Stretches: Pecs, Obliques

Open Leg Rocker

Notes - Isometric variation is Upward Facing Wide Angle

Strengthens: Core
Stretches: Hip Adductors, Glute Max

Ostrich Walk

Strengthens: Hips, Glute Max
Stretches: Hamstrings, Calves, Hips

Overhead Carries

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: Serratus Anterior, Core
Stabilizes: Triceps, Forearms, Rotator Cuffs

Overhead Presses

Notes - aka. Shoulder Presses

⚠ Iso Overhead Press

Strengthens: Triceps, Serratus Anterior, Lateral Deltoid
Stabilizes: Pecs, Traps, Rotator Cuffs
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

⚠ Overhead Shrug

Strengthens: Traps, Rhomboids, Serratus Anterior
Stabilizes: Rotator Cuffs, Lateral Deltoid

Overhead Squats

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
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Stretches: Hips, Knees, Ankles

Pallof Presses

Half-Kneeling Pallof Press

Strengthens: Core
Stabilizes: Rotator Cuffs

Pallof Press

Strengthens: Core
Stabilizes: Rotator Cuffs

Pallof Press Hold

Strengthens: Core
Stabilizes: Rotator Cuffs

Lunge Pallof Press

Strengthens: Core
Stabilizes: Rotator Cuffs
Strengthens: Core
Stabilizes: Rotator Cuffs

Chaos Pallof Press

Strengthens: Core
Stabilizes: Rotator Cuffs

One-Leg Pallof Press

Strengthens: Core
Stabilizes: Rotator Cuffs

Passive Hang

Notes - aka. Dead Hang.

Strengthens: Forearms, Shoulders
Stretches: Biceps, Traps, Lats, Spinal Erectors, Rotator Cuffs, Serratus Anterior, Shoulders

Peacock Plank

Strengthens: Hip Flexors, Forearms, Core
Strengthens: Hip Flexors, Forearms, Core

Peripheral Ball Drops

Skills - Peripheral Vision

Strengthens: Eyes
Stretches: Eyes

Peripheral Field

Skills - Peripheral Vision

Strengthens: Eyes
Stretches: Eyes

Pigeon Stretch

Notes - aka. Swan Stretch; Pigeon Stretch. Stretches the Piriformis and other Hip Exernal Rotators—which are deep Gluteal muscle. Does not stretch the Hip Adductors. Hip Flexors and Hamstrings are stretched by legs being spread apart.

Stretches: Hamstrings, Hip Flexors, Hips, Glutes
Stretches: Hamstrings, Hip Flexors, Hips, Glutes
Stretches: Hamstrings, Hip Flexors, Hips, Glutes
Stretches: Hamstrings, Hip Flexors, Hips, Glutes
Stretches: Hamstrings, Hip Flexors, Hips, Glutes

Pike

Strengthens: Core
Stabilizes: Traps, Triceps, Forearms, Serratus Anterior
Strengthens: Core
Stabilizes: Traps, Triceps, Forearms, Serratus Anterior

Pike Compressions

Strengthens: Abs, Hip Flexors

Pike Pushups

Strengthens: Pecs, Triceps, Front Deltoid
Stabilizes: Traps, Serratus Anterior, Core
Strengthens: Pecs, Triceps, Front Deltoid
Stabilizes: Traps, Serratus Anterior, Core

Pilates Barre Arabesque

Stretches: Abs, Hip Flexors
Stretches: Abs, Hip Flexors

Pilates Barre Curtsy

Strengthens: Quads, Hip Flexors, Hip Adductors

Pilates Barre Plié

Stretches: Abs, Hip Flexors
Stretches: Abs, Hip Flexors
Strengthens: Calves, Quads, Glutes
Stretches: Abs, Hip Flexors

Plank to Pike

Strengthens: Abs, Hip Flexors

Planks (Forearms + Hands)

Strengthens: Hip Flexors, Core

Planks (Forearms)

Strengthens: Hip Flexors, Core
Strengthens: Hip Flexors, Core
Strengthens: Hip Flexors, Core
Strengthens: Hip Flexors, Core
Strengthens: Hip Flexors, Core
Strengthens: Hip Flexors, Core
Strengthens: Hip Flexors, Core

Planks (Forearms) + Arm Reach

Strengthens: Hip Flexors, Core
Strengthens: Hip Flexors, Core

Planks (Forearms) + Leg Reach

Planks (Hands)

Strengthens: Hip Flexors, Core
Strengthens: Hip Flexors, Core
Strengthens: Hip Flexors, Core
Strengthens: Hip Flexors, Core
Strengthens: Hip Flexors, Core
Strengthens: Hip Flexors, Core
Strengthens: Hip Flexors, Core
Strengthens: Hip Flexors, Core

Planks (Hands) + Arm Reach

Strengthens: Hip Flexors, Core
Strengthens: Hip Flexors, Core

Planks (Hands) + Leg Reach

Strengthens: Hip Flexors, Core

Planks + Rows

Strengthens: Core
Stabilizes: Biceps, Traps, Lats, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids

Plow Stretch

Stretches: Traps, Lats, Spinal Erectors, Hamstrings, Rhomboids

Powell Raise

Powell Raise

Strengthens: Rotator Cuffs, Shoulders, Rear Deltoid
Stretches: Shoulders

Powell Raise from Forearm Side Plank

Side Plank Powell Raise

Strengthens: Rotator Cuffs, Shoulders, Rear Deltoid
Stabilizes: Lateral Deltoid, Core
Stretches: Shoulders

Pseudo Planche

Strengthens: Pecs, Triceps
Stretches: Quads, Rotator Cuffs, Rhomboids, Core

Psoas March

Psoas March

Strengthens: Hip Flexors, Hips, Knees
Stretches: Hips, Knees

Pullovers

Strengthens: Pecs, Lats
Stabilizes: Triceps, Serratus Anterior

Pullups

Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Traps, Rotator Cuffs, Rhomboids
Stretches: Elbows, Shoulders

Assisted Pullups

Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Traps, Rotator Cuffs, Rhomboids
Stretches: Elbows, Shoulders
Strengthens: Biceps, Traps, Lats, Forearms
Stabilizes: Abs, Rotator Cuffs
Strengthens: Biceps, Lats, Forearms, Elbows, Shoulders
Stabilizes: Traps, Rotator Cuffs, Rhomboids
Stretches: Elbows, Shoulders

Puppy Dog

Stretches: Abs, Pecs, Rotator Cuffs, Serratus Anterior

Pushups

Strengthens: Pecs, Triceps, Front Deltoid
Strengthens: Pecs, Triceps, Front Deltoid
Stabilizes: Abs, Spinal Erectors, Hip Flexors
Strengthens: Pecs, Triceps, Front Deltoid
Stabilizes: Abs, Spinal Erectors, Hip Flexors
Strengthens: Pecs, Triceps, Front Deltoid
Stabilizes: Abs, Spinal Erectors, Hip Flexors
Strengthens: Pecs, Triceps, Front Deltoid
Stabilizes: Abs, Spinal Erectors, Hip Flexors
Strengthens: Pecs, Triceps, Front Deltoid
Stabilizes: Abs, Spinal Erectors, Hip Flexors
Strengthens: Pecs, Triceps, Front Deltoid
Stabilizes: Hip Flexors, Core
Strengthens: Pecs, Triceps, Front Deltoid
Stabilizes: Hip Flexors, Core
Strengthens: Pecs, Triceps, Front Deltoid
Stabilizes: Hip Flexors, Core

Pushups (Plyometric)

Strengthens: Pecs, Triceps, Front Deltoid
Stabilizes: Hip Flexors, Core
Strengthens: Pecs, Triceps, Front Deltoid
Stabilizes: Hip Flexors, Core
Strengthens: Pecs, Triceps, Front Deltoid
Stabilizes: Hip Flexors, Core

Pyramid Stretch

Strengthens: Hips
Stretches: Hamstrings, Hip Flexors, Hips, Glute Max
Strengthens: Hips
Stretches: Hamstrings, Hip Flexors, Hips, Glute Max

Quad Set

Strengthens: Quads, Knees

Quadruped + Downward Dog

Strengthens: Shoulders, Ankles, Core
Stretches: Hamstrings, Calves, Quads, Shoulders, Ankles
Strengthens: Shoulders, Ankles, Core
Stretches: Hamstrings, Calves, Quads, Shoulders, Ankles

Quadruped Kick Through

Strengthens: Glute Max, Core
Stabilizes: Hip Flexors, Glute Med/Min, Front Deltoid, Lateral Deltoid

Quadruped Planks

Strengthens: Abs, Spinal Erectors
Stabilizes: Obliques, Hip Flexors
Strengthens: Core
Stabilizes: Hip Flexors
Strengthens: Core
Stabilizes: Hip Flexors

Rabbit Stretch

Stretches: Biceps, Lats, Spinal Erectors

Rack Carries

Two-Hand Rack Carry

Strengthens: Forearms
Stabilizes: Biceps, Traps, Lats, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors, Rhomboids, Core

One-Hand Rack Carry

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

Radio Frequency

Strengthens: Skin
Stretches: Skin

Ragdoll Stretch

Strengthens: Hips
Stretches: Spinal Erectors, Hamstrings, Hips, Glute Max

Randolph Shuffle

Skills - Gross-Motor, Fine-Motor, Laterality and Directionality, Visual Spatial Relations, Visual Spatial Orientation

Randolph Shuffle L1

  • Increase Difficulty
    • Shuffle with your eyes closed.
    • Drop out shuffle: Perform regular sequence until commanded to drop out an arm or leg. Continue the rest of sequence until commanded to include arm or leg.
  • Pay attention to the feeling and visualize your body position and balance.
Strengthens: Eyes
Stretches: 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.
Strengthens: Eyes
Stretches: Eyes

Reading

Strengthens: Mind

Ready, Touch, Look, Back

Skills - Eye Movement Control, Peripheral Vision, Gross-Motor, Fine-Motor

Notes - aka. Space Fixator

Ready, Touch, Look, Back

  • Patch one eye, read chart; move patch to your other eye and repeat.
    • Train each eye individually before training both eyes together as a way to strengthen and fine tune each eye’s ability. This allows for the skill set for each eye to be improved on and equalized between the two eyes before working on their abilities together.
  • Stand about 16 inches away from the chart. Begin by looking at the center target.
  • Say Ready: hold your dominant hand index finger beside your temple. Using your peripheral vision, locate the top target (12:00 position).
  • Say Touch: point to the top target without changing your focus from the center target.
  • Say Look: move your eyes to look where you are pointing.
  • Say Back: return your hand to your side and look back to the center target.
  • Repeat steps 1-5 looking at each target working in a clockwise direction.
  • Work in a counter-clockwise direction.
  • Use your non-dominant hand.
  • Alternate hands with each target.
  • Someone else says "Ready, touch, look, back" while you follow the instructions.
  • Only look at 12, 3, 6, 9 o'clock position targets.
  • Call out and execute the commands in rhythm with a metronome set at 60 beats per minute.
  • Add your feet in the following order of difficulty:
    • Point with your dominant hand and foot for the entire chart: hands and feet on the same side.
    • Use your non-dominant hand and foot for the entire chart.
    • Switch between your left and right sides at each target: hands and feet on the same side.
    • Use your dominant hand and non-dominant foot for the whole chart: opposite hand and foot.
    • Use your non-dominant hand and dominant foot for the whole chart: opposite hand and foot.
    • Switch between your left and right sides at each target: opposite hand and foot.
Strengthens: Eyes
Stretches: Eyes

Rear Delt Flyes

Notes - aka. Rear Delt Raises. Not the same as Reverse Flyes. Rear delt flys focus on isolating the posterior deltoids, which are responsible for extending and externally rotating the shoulder joint. The exercise involves standing upright or sitting with a dumbbell or resistance band in each hand, and raising the arms laterally out to the sides until they are parallel to the floor.

Rear Delt Fly

Strengthens: Traps, Rear Deltoid
Stabilizes: Rotator Cuffs, Rhomboids

Rear Squats

Rear Squats

Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Stretches: Hips, Knees, Ankles

Reclined 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: Spinal Erectors, Glutes

Reclined Lotus Fish 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: Glutes

Reclined Lotus 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: Glutes

Red Light Therapy

Strengthens: Eyes, Mind, Skin
Stretches: Eyes, Mind, Skin

Reverse Back Extensions

Notes - aka. Reverse Hyperextensions

⚠ Reverse One-Leg Hyperextensions

Strengthens: Hips, Glute Max
Stabilizes: Hamstrings
Strengthens: Hips, Glute Max
Stabilizes: Hamstrings

Reverse Clamshells

Strengthens: Hips, Glute Med/Min
Stretches: Hips

Reverse Curls

Strengthens: Forearms, Elbows
Stabilizes: Biceps
Stretches: Elbows

Reverse Flyes

Notes - aka. Reverse Raises. Not the same as Rear Delt Flyes. Reverse flys primarily engage the middle and lower trapezius muscles, which are responsible for stabilizing and retracting the shoulder blades. The movement involves lying face down on an incline bench or machine, holding dumbbells or a resistance band in each hand, and raising the arms laterally until they are parallel to the floor.

Strengthens: Traps, Rear Deltoid
Stabilizes: Rotator Cuffs, Rhomboids

Reverse Frog Pumps

Strengthens: Hips, Glute Med/Min
Stabilizes: Glute Max
Stretches: Hip Adductors, Hips
Strengthens: Hips, Glute Med/Min
Stabilizes: Glute Max
Stretches: Hip Adductors, Hips

Reverse Leg Lifts

Strengthens: Glute Max
Stabilizes: Abs, Hip Flexors
Strengthens: Glute Max
Stabilizes: Abs, Hip Flexors

Reverse Lunges + Knee Drive

Strengthens: Hamstrings, Quads, Hip Flexors, Hips, Knees, Glute Max

Reverse Lunges + Reach

Strengthens: Quads, Glute Max
Stretches: Abs, Hip Flexors, Serratus Anterior
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stretches: Abs, Obliques, Calves, Serratus Anterior, Hips, Knees, Ankles
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stretches: Abs, Obliques, Calves, Serratus Anterior, Hips, Knees, Ankles

Reverse Lunges + Twist

Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stretches: Abs, Obliques, Calves, Hips, Knees, Ankles

Reverse Monster Walk

Reverse Monster Walk

Strengthens: Hamstrings, Glute Med/Min

Reverse Nordic Curls

Assisted Reverse Nordic Curl

Strengthens: Quads, Knees
Stabilizes: Hamstrings
Stretches: Knees
Strengthens: Quads, Knees
Stabilizes: Hamstrings
Stretches: Knees

Reverse Planks (Forearms)

Strengthens: Core
Stabilizes: Hamstrings
Strengthens: Core
Stabilizes: Hamstrings
Strengthens: Core
Stabilizes: Hamstrings, Hip Flexors

Reverse Planks (Hands)

Strengthens: Core
Stabilizes: Hamstrings
Strengthens: Hips, Glute Max, Rear Deltoid
Stabilizes: Hamstrings, Core
Stretches: Hips
Strengthens: Hip Flexors, Core
Stabilizes: Glute Max

Reverse Tabletop

Strengthens: Shoulders, Core
Stabilizes: Hamstrings
Stretches: Shoulders
Strengthens: Shoulders, Core
Stabilizes: Hamstrings
Stretches: Shoulders
Strengthens: Shoulders, Core
Stabilizes: Hamstrings
Stretches: Shoulders

Reverse Warrior

Strengthens: Front Deltoid
Stretches: Obliques, Hip Adductors, Rotator Cuffs, Serratus Anterior

Revolved Chair Stretch

Stretches: Abs, Pecs, Obliques, Hips, Knees, Glute Max
Stretches: Abs, Pecs, Obliques, Hips, Knees, Glute Max

Revolved Child's Stretch

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

Revolved Flying Crow Stretch

Notes - Not the same as Crane, the arms are bent here.

Strengthens: Abs, Lats, Spinal Erectors, Triceps
Stabilizes: Traps

Revolved Forward Folds

Stretches: Obliques, Spinal Erectors, Hamstrings, Hips, Glute Max
Stretches: Spinal Erectors, Hamstrings, Hips, Glute Max

Revolved Horse Stretch

Notes - aka. Revolved Goddess Stretch

Strengthens: Quads, Hips
Stretches: Obliques, Hip Adductors, Hips, Glute Med/Min

Revolved Side Angle Stretch

Strengthens: Rhomboids
Stabilizes: Abs, Hip Adductors
Stretches: Pecs, Obliques, Calves, Hip Flexors
Strengthens: Rhomboids
Stabilizes: Abs, Hip Adductors
Stretches: Pecs, Obliques, Calves, Hip Flexors

Revolved Triangle Stretch

Notes - Not a duplicate of Pyramid Stretch--this has thoracic rotation.

Stretches: Obliques, Hamstrings, Hip Adductors, Glute Max
Stretches: Obliques, Hamstrings, Hip Adductors, Glute Max

Roadkill Stretch

Roadkill Stretch

Stretches: Hip Flexors, Hip Adductors

Rocking Bow

Stretches: Abs, Biceps, Pecs, Quads, Hip Flexors

Rocking Crab

Stretches: Spinal Erectors, Glute Max

Rocking Seal

Stretches: Abs, Hip Flexors

Rolling Like a Ball

Strengthens: Abs, Spinal Erectors
Stabilizes: Obliques, Hip Flexors

Rollout

Strengthens: Hip Flexors, Core
Stabilizes: Serratus Anterior

Romanian Deadlift

Strengthens: Lats, Hamstrings
Stabilizes: Abs, Traps, Spinal Erectors, Quads, Hip Flexors
Strengthens: Lats, Hamstrings
Stabilizes: Abs, Traps, Spinal Erectors, Quads, Hip Flexors
Strengthens: Lats, Hamstrings
Stabilizes: Abs, Traps, Spinal Erectors, Quads, Hip Flexors

Romanian Deadlift + Knee Drive

Strengthens: Hip Flexors, Hips, Glute Max, Core
Stretches: Hamstrings, Hips

Romanian Deadlift + Reach

Strengthens: Hip Flexors, Hips, Glute Max, Core
Stretches: Hamstrings, Hips

Ronde de Jambe

Stretches: Hamstrings, Hip Flexors

Rooster Stretch

Strengthens: Abs, Lats, Spinal Erectors, Triceps
Stabilizes: Traps

Rotating Plank

Strengthens: Hip Flexors, Core

Rows

Strengthens: Traps, Lats, Elbows, Rear Deltoid
Stabilizes: Biceps, Forearms, Rhomboids
Stretches: Elbows
Strengthens: Traps, Lats, Elbows, Rear Deltoid
Stabilizes: Biceps, Forearms, Rhomboids
Stretches: Elbows

Saccades

Skills - Eye Movement Control

Strengthens: Eyes
Stretches: Eyes
Strengthens: Eyes
Stretches: Eyes
Strengthens: Eyes
Stretches: 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.
Strengthens: Eyes
Stretches: Eyes
Strengthens: Eyes
Stretches: Eyes

Savasana

Scale Stretch

Strengthens: Triceps
Stretches: Hip Flexors, Hip Adductors

Scalene Muscle Release

Skills - Cervical Tension

Stretches: Neck

Scalene Muscle Strengthening

Skills - Cervical Tension

Strengthens: Neck
Strengthens: Neck

Scapular Pulldowns

Scapular Pulldowns

Strengthens: Traps, Rhomboids
Stabilizes: Rotator Cuffs, Serratus Anterior

Scapular Pullups

Strengthens: Traps, Forearms, Rhomboids
Stabilizes: Rotator Cuffs, Serratus Anterior

Scapular Retraction

Strengthens: Traps, Rhomboids
Stretches: Rotator Cuffs
Strengthens: Traps, Rotator Cuffs, Rhomboids
Stretches: Pecs

SCM Muscle Release

Skills - Cervical Side-bending, Cervical Tension

Strengthens: Neck
Stretches: Neck

SCM Muscle Strengthening

Skills - Cervical Side-bending, Cervical Tension

Seated Bound Forward Folds

Notes - aka. Bound Head to Knee.

Stretches: Spinal Erectors, Hamstrings, Hips, Glute Max

Seated Forward Folds

Stretches: Spinal Erectors, Hamstrings, Hips, Glute Max
Stretches: Spinal Erectors, Hamstrings, Hips, Glute Max
Stretches: Spinal Erectors, Hamstrings, Hips, Glute Max

Seated Forward Folds

Notes - aka. Head to Knee.

Strengthens: Hips
Stretches: Spinal Erectors, Hamstrings, Hip Adductors, Hips
Stretches: Spinal Erectors, Hamstrings, Hips, Glutes

Seated Revolved Forward Folds

Notes - aka. Revolved Head to Knee.

Strengthens: Hips
Stretches: Obliques, Spinal Erectors, Hamstrings, Hips, Glute Max

Seated Rows

Seated Rows

Strengthens: Traps, Lats, Elbows, Rear Deltoid
Stabilizes: Biceps, Forearms, Rhomboids
Stretches: Elbows

Seated Straddle Stretches

Notes - Not the middle splits, legs aren't inline with each other.

Stretches: Spinal Erectors, Hamstrings, Hip Adductors
Stretches: Spinal Erectors, Hamstrings, Hip Adductors
Stretches: Spinal Erectors, Hamstrings, Hip Adductors
Stretches: Spinal Erectors, Hamstrings, Hip Adductors
Stretches: Spinal Erectors, Hamstrings, Hip Adductors
Stretches: Spinal Erectors, Hamstrings, Hip Adductors
Stretches: Spinal Erectors, Hamstrings, Hip Adductors

Seated Twists

Notes - aka aka. Marichi's Pose

Stabilizes: Lats, Spinal Erectors
Stretches: Obliques
Stabilizes: Lats, Spinal Erectors
Stretches: Obliques
Stabilizes: Lats, Spinal Erectors
Stretches: Obliques
Stabilizes: Lats, Spinal Erectors
Stretches: Obliques

Serratus Planks (Forearms)

Strengthens: Rhomboids, Serratus Anterior
Stabilizes: Abs, Spinal Erectors, Hip Flexors

Serratus Planks (Hands)

Strengthens: Rhomboids, Serratus Anterior
Stabilizes: Abs, Spinal Erectors, Hip Flexors

Serratus Pushups

Strengthens: Rhomboids, Serratus Anterior
Stabilizes: Abs, Pecs, Spinal Erectors, Triceps, Hip Flexors
Stretches: Rotator Cuffs

Shadow Boxing

Strengthens: Biceps, Triceps, Rotator Cuffs, Serratus Anterior
Stabilizes: Abs, Obliques

Shavasana

Strengthens: Mind

Sherman Numbers

Skills - Eye Teaming

Strengthens: Eyes
Stretches: Eyes

Shoulder Controlled Articular Rotations

Stretches: Rotator Cuffs, Serratus Anterior

Shoulder Dislocates

Strengthens: Rotator Cuffs, Shoulders
Stabilizes: Pecs
Stretches: Shoulders

Shoulder Extension

Notes - This is rehab equivalent of Straight Arm Lat Pulldown.

One-Arm Shoulder Extension

Strengthens: Lats, Shoulders, Rear Deltoid
Stabilizes: Rotator Cuffs, Lateral Deltoid
Stretches: Shoulders

Shoulder Extension

Strengthens: Lats, Shoulders, Rear Deltoid
Stabilizes: Rotator Cuffs, Lateral Deltoid
Stretches: Shoulders

Shoulder External Rotation

Iso Shoulder External Rotation

Strengthens: Rotator Cuffs, Shoulders
Stretches: Shoulders
Strengthens: Rotator Cuffs, Shoulders
Stretches: Shoulders

Shoulder Internal Rotation

Strengthens: Rotator Cuffs, Shoulders
Stretches: Shoulders

Shoulder Pendulum

Strengthens: Shoulders
Stretches: Rotator Cuffs, Shoulders

Shoulder Pressing Hold

Notes - aka. Bhujapidasana

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

Shoulder Rotations

Notes - aka. Halos / Around the World

Strengthens: Obliques, Rotator Cuffs, Serratus Anterior
Stabilizes: Abs, Traps, Spinal Erectors, Rhomboids

One-Arm Shoulder Rotations

Strengthens: Obliques, Rotator Cuffs, Serratus Anterior
Stabilizes: Abs, Traps, Spinal Erectors, Rhomboids

Shoulder Shrugs

Strengthens: Traps, Rhomboids
Stabilizes: Forearms

Shoulder Stands

Strengthens: Hamstrings, Quads, Glute Max
Stabilizes: Spinal Erectors, Hip Flexors

Shoulder W's

Strengthens: Traps, Rotator Cuffs, Rhomboids, Shoulders
Stretches: Pecs, Lats, Serratus Anterior, Shoulders

Side Angle Stretch

Strengthens: Rhomboids
Stabilizes: Abs, Calves
Stretches: Pecs, Obliques, Hip Flexors, Hip Adductors
Strengthens: Rhomboids
Stabilizes: Abs, Calves
Stretches: Pecs, Obliques, Hip Flexors, Hip Adductors
Strengthens: Rhomboids
Stabilizes: Abs, Calves
Stretches: Pecs, Obliques, Hip Flexors, Hip Adductors

Side Crow Stretch

Notes - Not the same as Crane, the arms are bent here.

Strengthens: Abs, Lats, Spinal Erectors, Triceps
Stabilizes: Traps
Strengthens: Abs, Lats, Spinal Erectors, Triceps
Stabilizes: Traps
Strengthens: Abs, Lats, Spinal Erectors, Triceps
Stabilizes: Traps

Side Kicks

Notes - Pilates move

Stretches: Abs, Hip Flexors
Stretches: Abs, Hip Flexors

Side Leg Lifts

Strengthens: Glute Med/Min, IT Band
Stabilizes: Abs, Obliques, Hip Flexors, Hip Adductors
Strengthens: Glute Med/Min
Stabilizes: Abs, Obliques, Hip Flexors, Hip Adductors

Side Lunge Stretch

Notes - Isotonic variation is Cossack Squats.

Strengthens: Quads, Hips, Knees, Ankles
Stretches: Hip Adductors, Hips, Knees, Ankles, Glute Med/Min

Side Lunge Stretch on Toes

Strengthens: Quads, Hips, Knees
Stretches: Calves, Hip Adductors, Hips, Knees, Glute Med/Min

Side Plank (Forearms)

Strengthens: Lateral Deltoid, Core
Stabilizes: Hip Adductors, Glute Med/Min
Strengthens: Core
Stabilizes: Hip Adductors, Glute Med/Min, Lateral Deltoid

Side Plank (Forearms) with Hip Lift

Strengthens: Glute Med/Min, Core
Stabilizes: Hip Adductors, Lateral Deltoid

Side Plank (Forearms) with Torso Rotation

Strengthens: Core
Stabilizes: Hip Adductors, Glute Med/Min, Lateral Deltoid

Side Plank (Hands)

Strengthens: Core
Stabilizes: Hip Adductors, Glute Med/Min, Lateral Deltoid

Side Plank (Hands) with Hip Lift

Strengthens: Glute Med/Min, Core
Stabilizes: Hip Adductors, Lateral Deltoid

Side Splits

Notes - aka. Middle Splits

Stretches: Hamstrings, Hip Adductors
Strengthens: Hips
Stretches: Hamstrings, Hip Flexors, Hip Adductors, Hips

Side Star Plank (Forearms)

Strengthens: Hip Adductors, Glute Med/Min, Core
Stabilizes: Lateral Deltoid, Core
Strengthens: Hip Adductors, Glute Med/Min, Core
Stabilizes: Lateral Deltoid, Core

Side Star Plank (Hands)

Strengthens: Hip Adductors, Glute Med/Min, Core
Stabilizes: Lateral Deltoid, Core
Strengthens: Hip Adductors, Glute Med/Min, Core
Stabilizes: Lateral Deltoid, Core

Side Throw

Strengthens: Obliques, Traps
Stabilizes: Obliques, Traps, Rotator Cuffs
Stretches: Abs, Spinal Erectors

Side-to-Side Plank (Forearms)

Strengthens: Core
Stabilizes: Hip Flexors, Hip Adductors, Glute Med/Min

Single Leg Balance

Strengthens: Hips, Knees, Ankles
Stabilizes: Hamstrings, Calves
Stretches: Hips, Knees, Ankles
Strengthens: Hips, Knees, Ankles
Stabilizes: Hamstrings, Calves
Stretches: Hips, Knees, Ankles

Skater Squats

Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Obliques, Calves, Hip Flexors, Hip Adductors
Stretches: Hips, Knees, Ankles
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Obliques, Calves, Hip Flexors, Hip Adductors
Stretches: Hips, Knees, Ankles

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.
Strengthens: Eyes
Stretches: Eyes

Slap Tap B

  • Slap Tap B: Circles still indicate your hands. When the triangle is left of the line, stomp your left foot. When the triangle is on the line, hop if you are standing or stomp both feet if you are sitting.
  • Add a metronome.
  • The line represents your body. The circles represent your hands. The triangles represent your feet.
Strengthens: Eyes
Stretches: Eyes

Slap Tap C

  • Slap Tap C: Circes still represent your hands and triangles still represent your feet, but slapping and stomping is done simultaneously with this chart.
  • Add a metronome.
  • The line represents your body. The circles represent your hands. The triangles represent your feet.
Strengthens: Eyes
Stretches: Eyes

Sleeping Pigeon Stretch

Notes - aka. Sleeping Swan Stretch; Sleeping Pigeon Stretch. Stretches the Piriformis and other Hip Exernal Rotators—which are deep Gluteal muscle. Does not stretch the Hip Adductors. Hip Flexors and Hamstrings are stretched by legs being spread apart.

Stretches: Hamstrings, Hip Flexors, Hips, Glutes
Stretches: Hamstrings, Hip Flexors, Hips, Glutes

Sliding Stereo Circles

Skills - Eye Teaming, Convergence, Divergence, Focus Accommodation, Depth Perception

Notes - Works on fusion (seeing two images as one), stereopsis (depth perception), and binocularity (both eyes simultaneously)

Sliding Stereo Circles - Peripheral Circle

  • Start with the red lens over your right eye.
  • Hold the slides about 16" from your face or at a distance that you see a single circle. Gaze into the center of the large circles while trying to see a single dused circle. Slowly slide the front slide to the right. The green notch should be pointing to the very small red numbers on the top right (diverging, looking far).
    • How long can you see one darker circle before it splits into two Venn diagram looking circles?
      • How soon can you recapture the single image? You may need to slide the front slide slowly to the left, but try to regain fusion without moving the two circles closer together.
    • Do you notice the circle changing size?
    • How do the muscles around your eyes feel?
    • Where does it look like the single darker circle is?
    • You may see faint ghost-like images, but pay attention to the darker circle.
  • Next, move the front slide to the left (converging, looking close). The green notch will point to the small red numbers on the bottom left.
    • How long can you see the darker circle before it splits into two Venn diagram looking circles?
      • How soon can you recapture the single image?
    • Can you tell where it looks the circles are?
    • Do you notice the circle changing size?
    • How do the muscles around your eyes feel?
    • What is happening to the size of the circle now?
  • Next, move backwards away from the circles.
    • Can you still see one circle/one double circle, see the circle sinking away from you or popping out toward you?
    • Can you still see the four small circles outside the larger circles?
  • If any of the smaller outer circles dissapear or flicker, smapping your fingers beside your temple or tapping your temple may help the circles reappear. This sometimes helps by alerting your brain to use both of your eyes simultaneously.
Strengthens: Eyes
Stretches: Eyes

Sliding Stereo Circles - Peripheral Fusion and Stereopsis.

  • Start with the red lens over your right eye.
  • Gaze into the center of the double circles, trying to fuse them.
    • Do you notice the inner circle floating in front of the outer circle, or sinking farther back?
      • The inner circle's direction does not indicate that you are converging or diverging - it will continue to float (like you are looking at the top of a cake from above) or sink (like you are looking down into a bucket) depending on how you are holding the the slides. It is fine to hold them either way - just be aware that the cake may appear larger or smaller, closer or farther, or the bucket may appear larger or smaller, closer or farther.
    • Do the muscles around your eyes feel different as you move the slides right or left?
  • Move backwards away from the circles.
    • Can you still see one circle/one double circle, see the circle sinking away from you or popping out toward you?
    • Can you still see the four small circles outside the larger circles?
  • If any of the smaller outer circles dissapear or flicker, smapping your fingers beside your temple or tapping your temple may help the circles reappear. This sometimes helps by alerting your brain to use both of your eyes simultaneously.
Strengthens: Eyes
Stretches: Eyes

Sliding Stereo Circles - Peripheral and Central Fusion with Steropsis.

  • Start with the red lens over your right eye.
  • While noticing the inner ring, the presence of the four small outer circles, and the place in space - closer to you, or back behind the plastic - of the double circle cake-like or bucket-like image, can you also see the square-X-O lined up vertically, like a stoplight? Or is the square or the O out of alignment? Can you move the square? Can you move the O? Separate the slides as described above, while trying to keep the square-X-O lined up.
  • Next, move backwards away from the circles.
    • Can you still see one circle/one double circle, see the circle sinking away from you or popping out toward you?
    • Can you still see the four small circles outside the larger circles?
  • If any of the smaller outer circles dissapear or flicker, smapping your fingers beside your temple or tapping your temple may help the circles reappear. This sometimes helps by alerting your brain to use both of your eyes simultaneously.
Strengthens: Eyes
Stretches: Eyes

Smooth Pursuits

Skills - Eye Movement Control

Strengthens: Eyes
Strengthens: Eyes

Snow Angels

Strengthens: Rotator Cuffs, Shoulders
Stretches: Traps, Lats, Rhomboids, Serratus Anterior, Shoulders

Spanish Squats

Strengthens: Quads, Knees
Stabilizes: Tibialis Anterior

Sphinx Twists

Stabilizes: Lats, Spinal Erectors
Stretches: Obliques

Spinal Segmentation

Skills - Thoracic Flexion, Thoracic Extension, Thoracic Dissociation

Strengthens: Neck, Thoracic Spine
Stretches: Neck, Thoracic Spine

Splenius Strengthening

Skills - Cervical Flexion, Cervical Extension, Cervical Rotation, Cervical Side-bending

Strengthens: Neck
Stretches: Neck
Strengthens: Neck
Stretches: Neck

Splenius Stretching

Strengthens: Neck
Stretches: Neck
Stretches: Spinal Erectors, Neck

Split Squats

Strengthens: Hamstrings, Quads, Hips, Knees, Toes, Glute Max
Stabilizes: Hip Adductors
Stretches: Hips, Knees, Toes
Strengthens: Hamstrings, Quads, Hips, Knees, Toes, Glute Max
Stabilizes: Hip Adductors
Stretches: Hips, Knees, Toes

Split Squats (ATG)

Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Stretches: Hip Flexors, Hips, Knees, Ankles
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Stretches: Hip Flexors, Hips, Knees, Ankles

Split Vision Saccades

Skills - Eye Movement Control

Strengthens: Eyes
Stretches: Eyes

Sprinting

Sprinting

Strengthens: Hamstrings, Calves, Quads, Hip Flexors, Heart
Stretches: Abs

Squat Holds

Strengthens: Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Hamstrings, Calves

Squat Presses

Strengthens: Core
Stabilizes: Rotator Cuffs

Squat Throws

Squat Throws

Strengthens: Hamstrings, Calves, Quads
Stabilizes: Abs

Squats + Forward Fold

Strengthens: Hamstrings, Quads, Glute Max
Stretches: Hamstrings, Calves, Quads

Standing Back Bend

Strengthens: Quads, Glute Max
Stretches: Abs, Pecs, Hip Flexors

Standing Forward Folds

Strengthens: Hips
Stretches: Spinal Erectors, Hamstrings, Hips
Strengthens: Hips
Stretches: Spinal Erectors, Hamstrings, Hips, Glute Max
Strengthens: Hips
Stretches: Spinal Erectors, Hamstrings, Hips, Glute Max
Strengthens: Hips
Stretches: Spinal Erectors, Hamstrings, Hips, Glute Max

Standing Front Splits

Strengthens: Hips
Stretches: Hamstrings, Hip Flexors, Hip Adductors, Hips
Strengthens: Hips
Stretches: Hamstrings, Hip Flexors, Hip Adductors, Hips

Standing IT Band Stretches

Stretches: Spinal Erectors, Hamstrings, Hips, IT Band

Standing Lotus Stretch

Notes - Stretches the Piriformis and other Hip Exernal Rotators—which are deep Gluteal muscle. Does not stretch the Hip Adductors or Hip Flexors.

Standing Side Bend

Stretches: Obliques, Serratus Anterior, Intercostal

Standing Straddle Stretches

Notes - Not the middle splits, legs aren't inline with each other.

Strengthens: Abs, Hips
Stretches: Spinal Erectors, Hamstrings, Hip Adductors, Hips
Stretches: Spinal Erectors, Hamstrings, Hip Adductors, Hips, Glute Max
Strengthens: Abs, Hips
Stretches: Spinal Erectors, Hamstrings, Hip Adductors, Hips

Star Jacks

Strengthens: Abs, Calves, Quads, Hip Adductors, Rotator Cuffs, Rhomboids
Stretches: Hamstrings

Stemple Vocal Function Exercises

Strengthens: Vocal Cords
Stretches: Vocal Cords

Step Downs

Strengthens: Hamstrings, Hips, Knees, Glutes
Stabilizes: Calves, Quads, Hip Flexors, Hip Adductors, Ankles

Step Ups

Strengthens: Quads, Hips, Knees, Glute Max
Stabilizes: Hamstrings, Calves, Hip Flexors, Hip Adductors
Stretches: Hips, Knees

Step Ups/Downs

Strengthens: Quads, Hips, Knees, Glute Max
Stabilizes: Hamstrings, Calves, Hip Flexors, Hip Adductors

Sternocleidomastoid Strengthening

Skills - Cervical Flexion, Cervical Extension, Cervical Rotation, Cervical Side-bending

Stiff-Legged Deadlift

Strengthens: Spinal Erectors, Hamstrings, Hips, Glute Max
Stabilizes: Abs, Obliques, Traps, Lats, Forearms, Rotator Cuffs, Rhomboids, Rear Deltoid
Stretches: Hamstrings, Hips

Straight-Arm Lat Pulldowns

Notes - Shoulder Extension

Straight-Arm Lat Pulldowns

Strengthens: Lats, Shoulders
Stabilizes: Traps
Stretches: Shoulders

One-Arm Straight-Arm Lat Pulldowns

Strengthens: Lats, Shoulders
Stabilizes: Traps
Stretches: Shoulders

Straight-Leg Ball Pickup

Strengthens: Hamstrings, Hips
Stabilizes: Glute Max
Stretches: Hips

Suboccipital Strengthening

Skills - Cervical Extension, Cervical Tension

Strengthens: Neck

Suitcase Squats

Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Stretches: Hips, Knees, Ankles

One-Arm Suitcase Squats

Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Calves
Stretches: Hips, Knees, Ankles

Sumo Deadlift

Strengthens: Hamstrings, Quads, Hip Adductors, Glutes
Stabilizes: Abs, Traps, Spinal Erectors, Calves, Rhomboids

Sumo Squats

Strengthens: Spinal Erectors, Hamstrings, Quads, Hip Adductors, Hips, Knees, Ankles, Glutes
Stabilizes: Abs, Calves
Stretches: Hips, Knees, Ankles
Strengthens: Spinal Erectors, Hamstrings, Quads, Hip Adductors, Hips, Knees, Ankles, Glutes
Stabilizes: Abs, Calves
Stretches: Hips, Knees, Ankles

Superman

Notes - Different from Locust in that the arms come forward instead of staying back.

Strengthens: Traps, Spinal Erectors, Hamstrings
Stretches: Abs, Pecs
Strengthens: Traps, Spinal Erectors, Hamstrings
Stretches: Abs, Pecs

Supine Twists

Stabilizes: Lats, Spinal Erectors
Stretches: Obliques

Support Hold

Support Hold

Strengthens: Forearms, Rotator Cuffs
Stabilizes: Biceps, Pecs, Lats, Triceps, Rhomboids, Serratus Anterior, Core

Suprahyoid Muscle Release

Skills - Cervical Tension

Stretches: Neck

Svend Presses

Notes - aka. Crush Presses; Squeeze Presses

Standing Svend Press

Strengthens: Pecs, Elbows, Shoulders
Stabilizes: Forearms, Front Deltoid

Supine Svend Press

Strengthens: Pecs
Stabilizes: Triceps

Swallowing Exercise

Strengthens: Throat
Stretches: Throat
Strengthens: Throat
Stretches: Throat
Strengthens: Throat
Stretches: Throat

Swimming

Stretches: Abs, Hip Flexors

T-Bar Rows

T-Bar Rows

Strengthens: Traps, Lats, Elbows, Rear Deltoid
Stabilizes: Biceps, Forearms, Rhomboids
Stretches: Elbows

Terminal Knee Extensions

Strengthens: Quads, Knees
Stabilizes: Hamstrings

The Saw

Notes - Pilates move

Strengthens: Core
Stretches: Abs, Spinal Erectors
Strengthens: Core
Stretches: Abs, Spinal Erectors, Glute Max

Thigh Lifts

Strengthens: Hip Adductors
Stabilizes: Glute Med/Min
Stretches: Glutes
Strengthens: Hip Adductors
Stabilizes: Glute Med/Min
Stretches: Glutes

Thoracic Dissociation

Skills - Thoracic Extension

Strengthens: Shoulders, Neck
Stretches: Shoulders, Neck, Thoracic Spine

Thoracic Rotation

Skills - Thoracic Rotation

Strengthens: Traps, Rhomboids, Shoulders, Thoracic Spine
Stretches: Abs, Pecs, Obliques, Rotator Cuffs, Shoulders

Thoracic Spine Extension

Skills - Thoracic Extension

Notes - aka. Thoracic Extension

Strengthens: Shoulders
Stretches: Lats, Shoulders, Neck, Thoracic Spine

Thread the Needle

Stretches: Pecs, Traps, Rhomboids

Thumb Game

Skills - Eye Movement Control, Figure Ground

Strengthens: Eyes
Stretches: Eyes

Thunderbolt 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.

Strengthens: Ankles
Stretches: Quads, Tibialis Anterior, Ankles
Strengthens: Ankles
Stretches: Quads, Tibialis Anterior, Ankles

Tibial Rotation

Banded Tibial Internal Rotation

Strengthens: Hips, Knees, Ankles
Stretches: Hips, Knees, Ankles
Strengthens: Hips, Knees, Ankles
Stretches: Hips, Knees, Ankles

Tiger Stretch (Forearms)

Strengthens: Glute Max
Stretches: Abs, Pecs, Quads, Hip Flexors

Tiger Stretch (Hands)

Strengthens: Glute Max
Stretches: Abs, Pecs, Quads, Hip Flexors
Strengthens: Glute Max
Stretches: Abs, Biceps, Pecs, Quads, Hip Flexors

Tiger Stretch (Revolved)

Strengthens: Glute Max
Stretches: Abs, Pecs, Quads, Hip Flexors
Strengthens: Glute Max
Stretches: Abs, Biceps, Pecs, Quads, Hip Flexors

Toe Abduction

Notes - aka. Toe Spreads

Strengthens: Toes
Stretches: Toes

Toe Curls

Strengthens: Toes
Stretches: Toes

Toe Marble Pick-up

Strengthens: Toes
Stretches: Toes

Toe Mobility

Strengthens: Toes
Stretches: Toes

Toe Raises

Notes - Ankle Dorsiflection

Strengthens: Tibialis Anterior, Ankles
Stretches: Calves, Ankles

Toe Rocker

Strengthens: Toes
Stretches: Toes

Toe Taps

Strengthens: Tibialis Anterior
Stabilizes: Calves
Stretches: Calves
Strengthens: Hamstrings, Calves, Quads, Hip Flexors, Glute Max
Stabilizes: Abs
Stretches: Calves

Toe Walk

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

Strengthens: Calves, Ankles
Stretches: Tibialis Anterior, Ankles

Top of Foot Stretch

Strengthens: Toes
Stretches: Toes

Towel Twists

Notes - Works on wrist flexion and extension.

Strengthens: Forearms, Wrists, Elbows

Toy Soldiers

Strengthens: Obliques, Hamstrings, Hip Flexors
Stretches: Abs, Spinal Erectors, Rotator Cuffs

Tranaglyphs

Skills - Convergence, Divergence

Notes - Tranaglyphs are similar to vectograms, however instead of there being two different transparent image cards that need to be fused into one, there is one image card with a stereo image already pre-made onto the card.

Tranaglyphs

  • Place the red lens over your right eye and the green lens over your left eye. Each picture has a number next to it that denotes the amount of separation of the red and green images; the larger the number, the more challenging the task.
    • Turn the card over so the lettering on the card is backwards. When you do this, the stereo circles which appeared to pop out toward you will seem to sink away from you.
    • To maintain fusion, relax and look through the target. To regain fusion, look through the target.
      • If supression is experienced (the square or the o disappears), blink and/or gently shake the tranaglyph to bring the target back into view. It may also help to change the vergence demand: move the tranaglyph a bit further back or closer.
    • Hold the card at a reading distance. Lettering on the card should be forward facing.
    • Look at the easiest target first. First, bring the doubled image together until it is clear and single: Look hard and cross your eyes. Notice the square, the x, and the o within the double circles.
      • If any of these elements disappear, then supression is present. If this happens, try clapping your hands, stomping your foot, or moving closer to try to see the square, x, and o again.
      • Do you notice anything popping out? Sinking behind?
    • Next, proceed to the next hardest target, each time pulling the doubled targets into one single picture. Continue until you reach a set of targets you cannot bring together.
    • At this point, it may be necessary to push the card away until fusion is achieved. if you still cannot fuse the targets, return to the next easier one and pull it toward your nose as close as you can until it doubles, then try the next harder picture with it pushed out to arm's reach. if this can be fused, slowly work it toward a normal reading distance or closer before attempting the next target.
  • Move the tranaglyph slowly side to side as you keep the images fused.
  • Move the tranaglyph in slow, small circles as you keep the picture and stereo circles fused.
  • Push and pull the tranaglyph slowly toward and away from you (trombone style) as you keep the picture and stereo circles fused.
  • Move the tranaglyph forward and back and in small circles as you walk around the room. Use your peripheral vision to keep track of obstacles in the room.
  • Look at one picture on the front and then flip the card over and look at the same picture on the back.
    • How quickly can you fuse the two pictures into one image, jumping front to back?
Strengthens: Eyes
Stretches: Eyes

Tranaglyphs BIM/BOP

  • Place the red lens over your right eye and the green lens over your left eye. Each picture has a number next to it that denotes the amount of separation of the red and green images; the larger the number, the more challenging the task.
  • Using an accommodative flipper lens, alternate between base-in (diverge) + minus lens and base-out (converge) + plus lens.
Strengthens: Eyes
Stretches: Eyes

Tree Stretch

Strengthens: Abs
Stretches: Hamstrings, Hip Flexors, Hip Adductors

Triangle Stretch

Notes - Not a duplicate of Pyramid Stretch--this has thoracic rotation.

Stretches: Obliques, Hamstrings, Hip Adductors, Glute Max
Stretches: Obliques, Hamstrings, Hip Adductors, Glute Max

Tricep Extensions

Lying Tricep Extension

Strengthens: Triceps, Elbows
Stretches: Elbows

Tricep Pushdown

Strengthens: Triceps, Elbows
Stretches: Elbows

Tripod Headstand

Strengthens: Core
Stabilizes: Triceps
Strengthens: Core
Stabilizes: Triceps
Strengthens: Core
Stabilizes: Triceps

Turkish Get-Ups

Strengthens: Glute Max
Stabilizes: Rotator Cuffs, Serratus Anterior, Rear Deltoid
Strengthens: Quads, Glute Max
Stabilizes: Rotator Cuffs, Serratus Anterior, Rear Deltoid
Strengthens: Quads, Glute Max
Stabilizes: Rotator Cuffs, Serratus Anterior, Rear Deltoid
Strengthens: Hamstrings, Quads, Glute Max
Stabilizes: Rotator Cuffs, Serratus Anterior, Rear Deltoid

Upper Trap Muscle Strengthening

Skills - Cervical Tension

Strengthens: Traps, Neck

Upward Facing Dog

Strengthens: Traps, Triceps, Rhomboids
Stabilizes: Biceps, Spinal Erectors
Stretches: Abs, Pecs, Hip Flexors

Upward Facing Wide Angle Stretch

Notes - Isotonic variation is Open Leg Rocker

Strengthens: Core
Stretches: Hip Adductors, Glute Max
Strengthens: Core
Stretches: Hip Adductors, Glute Max

Vertical Jumps

Strengthens: Hamstrings, Calves, Glute Max
Stretches: Abs
Strengthens: Hamstrings, Calves, Glute Max
Stabilizes: Abs
Strengthens: Hamstrings, Calves, Glute Max
Stretches: Abs

Vestibular Saccades

Skills - Eye Movement Control

Strengthens: Eyes
Stretches: Eyes

Vestibulo-Occular Reflex

Skills - Eye Movement Control

Strengthens: Eyes
Stretches: Eyes
Strengthens: Eyes
Stretches: Eyes

Visvamitrasana

Strengthens: Quads, Hip Flexors
Stabilizes: Core
Stretches: Hamstrings, Hip Flexors, Hips, Glute Max

Vocal Articulation

Strengthens: Vocal Cords
Stretches: Vocal Cords

Vocal Cord Adduction

Notes - aka. Vocal Cord Strengthening

Strengthens: Vocal Cords
Stretches: Vocal Cords

Vocal Diction

Strengthens: Vocal Cords
Stretches: Vocal Cords

Vocal Enunciation

Strengthens: Vocal Cords
Stretches: Vocal Cords

Vocal Projection

Strengthens: Vocal Cords
Stretches: Vocal Cords

Vocal Pronunciation

Strengthens: Vocal Cords
Stretches: Vocal Cords

Vocal Resonance

Strengthens: Vocal Cords
Stretches: Vocal Cords

Vocal Straw Exercises

Strengthens: Vocal Cords
Stretches: Vocal Cords

Wachs' Mental Minus

Skills - Focus Accommodation

Wachs' Mental Minus

  • Patch one eye. Hold the small letter chart about 16" from your eyes or stand 4-6' back from the larger letter chart.
  • Trombone.
    • Place the lens directly in front of your unpatched eye. You should notice some blur, the the print should become clearer after your eye adjusts to the lens. If the print remains blurry, move the lens away from your eye until the letters are clear. Bring the lens slowly back toward your eye, maintaining clarity.
      • How quickly were you able to clear the blur?
      • Can you maintain clarity or does the chat become blurry again?
      • Are you aware of where you are looking to make the chart clear?
      • How does it feel to make it clear?
      • Do you notice the chart seem to move? If no, where does it move?
    • To clear the image in the lens, you are focusing either in front of or behind the actual print. Practice looking hard and soft, focusing near and far, until you are able to make the prnt blurry. Bring in the lens and see if the image is instantly clear. Practive adjusting where you are focusing until you are able to have the image instantly clear when you bring in the lens.
  • Lens on - clear/Lens off - clear
    • Place the lens in front of your unpatched eye. Make the letters clear as quickly as possible.
    • Remove the lens again clear the letters as quickly as possible. repeat the process over and over.
      • Can you FEEL your eye doing anything? It may take a while, but work until you are able to tune in to the change of feeling in your eye.
  • Lens on - don't clear/Lens off - clear
    • Look at the small letter chart. Bring the lens in front of your eye but don't try to clear it. The eye will naturally want to make the image clear, but by concentrating on how it feels, you can keep your focus were it was before you brought in the lens. Try this several times until you are able to keep the image blurry when you bring the lens in.
  • Lens on - clear/blur
    • Look at the print with the lens. See it blur, then get clearer. Now, keeping the lens in place, see if you can get the print to blur back again to the way it was when you first put the lens in front of your eye.Try looking hard, looking soft, looking close, looking far, ets. until you are able to do it and have a feel of just what you are going to make it happen. Experiment to see how much of a blur you can produce and then still get it to clear,
  • Lens on - clear/Lens off - keep blurred
    • This time, clear the letters while using the lens. Think about how it feels to have your focus clear using the lens. Think about keeping your focus where it is, even when the lens is taken out. Take the lens off and try to keep your focus where it was. The print will be blurry if you are able to keep your accommodative position the same. Replace the lens and see if the letters are still clear.
    • Repeat this activity until you are able to keep the image blurry without the lens, but clear with it.
  • Blur - lens off/Clear - lens on
    • Without a lens in front of your unpatched eye, try to change your accommodation so that when you place the lens in front of your eye, the letters will be clear. (The letters should be blurry at this point.)
    • Place the lens in front of your unpatched eye. If there is a match between the visualized amount of accommodation and the amount required using the lens, there should be no change in your eye's focus when you replace the lens.
    • Is there a match in space between the point in space where you converged and focused and the perceived feeling, awareness and location of the chart?
  • Split Pupil Lens Rock
    • Position yourself a few feet from the Marsden ball. Hold the lens at your arm's distance. View both the Marsden ball not seen through the lens and the image of the ball seen withing the lens simultaneously. Note differences in size, clarity, distance, and speed of motion
  • Repeat for your other eye.
    • Note any differences between each of your eyes.
    • Repeat until the responses are equal from each eye.
Strengthens: Eyes

Wachs' Mental Minus / Bi-ocular

  • No patch for this level. Hold the small letter chart about 16" from your eyes or stand 4-6' back from the larger letter chart.
  • Hold the lens in front of one eye. You should see two images. If not, shake or jiggle the lens until the two images are seen: one small shaky target superimposed on a larger stationary target.
  • Clear and blue the image while looking through the lens. The image outside the lens should be used as a supression check.
    • Are you aware of where the letter charts appear to be? Are you aware of a size difference?
  • Repeat for your other eye.
    • Note any differences between each of your eyes.
    • Repeat until the responses are equal from each eye.
Strengthens: Eyes

Walking

Strengthens: Hamstrings, Calves, Quads
Stabilizes: Abs, Hip Flexors
Strengthens: Hamstrings, Calves, Quads
Stabilizes: Abs, Hip Flexors

Walking Figure 4

Notes - Stretches the Piriformis and other Hip Exernal Rotators—which are deep Gluteal muscle. Does not stretch the Hip Adductors or Hip Flexors.

Strengthens: Hips, Glute Max
Stretches: Hips, Glutes

Walking Knee Hugs

Strengthens: Hip Flexors
Stretches: Lats, Spinal Erectors, Glute Max

Walking Lunges

Strengthens: Hamstrings, Quads, Hip Flexors, Glute Max
Stabilizes: Calves

Walking Quad Stretch

Strengthens: Abs, Quads

Wall Angels

Strengthens: Traps, Rhomboids, Shoulders
Stretches: Pecs, Lats, Rotator Cuffs, Serratus Anterior, Shoulders
Strengthens: Traps, Rhomboids, Shoulders
Stretches: Pecs, Lats, Rotator Cuffs, Serratus Anterior, Shoulders

Wall Clamshells

Strengthens: Hips, Glute Med/Min
Stretches: Hips

Wall Sits

Strengthens: Quads, Knees
Stabilizes: Tibialis Anterior
Strengthens: Quads, Knees
Stabilizes: Tibialis Anterior
Strengthens: Quads, Knees
Stabilizes: Obliques, Hip Adductors, Tibialis Anterior
Strengthens: Quads, Knees
Stabilizes: Obliques, Hip Adductors, Tibialis Anterior

Wall Slides

Strengthens: Quads, Knees
Stabilizes: Abs, Spinal Erectors, Tibialis Anterior
Stretches: Knees
Strengthens: Quads, Knees
Stabilizes: Tibialis Anterior, Core
Stretches: Knees

Warrior I

Notes - In Warrior 1, your back heel is placed down on the floor and your toes are angled away from your body. In High Lunge, your back heel is lifted, and your toes face forward.

Strengthens: Spinal Erectors, Shoulders, Hips, Front Deltoid
Stretches: Pecs, Hip Flexors, Hip Adductors, Serratus Anterior, Shoulders, Hips

Warrior II

Stretches: Hip Flexors, Hip Adductors

Warrior III

Notes - aka. Airplane Pose

Stretches: Hamstrings
Strengthens: Spinal Erectors, Glute Max
Stretches: Hamstrings

Wild Thing

Strengthens: Traps, Spinal Erectors, Triceps
Stretches: Abs, Obliques, Serratus Anterior

Woodchoppers

Strengthens: Abs, Obliques
Stabilizes: Traps, Rotator Cuffs, Rhomboids, Serratus Anterior

World's Greatest Stretch

Strengthens: Traps, Rotator Cuffs, Rhomboids
Stabilizes: Abs
Stretches: Pecs, Obliques, Spinal Erectors, Serratus Anterior

Wrist Curls

Notes - Works on wrist flexion and extension.

Strengthens: Forearms, Wrists, Elbows

Wrist Extension Mobility

Stretches: Forearms, Wrists, Elbows

Wrist Flexion & Extension Mobility

Stretches: Forearms, Wrists, Elbows

Wrist Flexion Mobility

Stretches: Forearms, Wrists, Elbows

Wrist Pronation & Supination Mobility

Forearm Wrist Twists Stretches TODO

Strengthens: Forearms, Elbows
Stabilizes: Biceps
Stretches: Elbows

Wrist Pronation & Supination Strengthening

Notes - aka. Wrist Rotations; Wrist Twists

Forearm Wrist Twists

Strengthens: Forearms, Elbows
Stabilizes: Biceps
Stretches: Elbows

Wrist Ulnar & Radial Deviation Strengthening

Strengthens: Forearms, Wrists, Elbows
Strengthens: Forearms, Wrists, Elbows

Zenith Rotations

Notes - aka. Quadruped Thoracic Rotations

Strengthens: Traps, Rotator Cuffs, Rhomboids, Thoracic Spine
Stretches: Abs, Pecs, Obliques, Serratus Anterior
  • Fitness Tips - A full night's sleep gives your body time to recover, conserve energy, and repair and build up the muscles worked during exercise. [acefitness.org]
  • Fitness Tips - As the years pass, muscle mass in the body generally shrinks, and strength and power decline. Sarcope­nia—defined as age-related muscle loss—can begin at around age 35 and occurs at a rate of 1-2 percent a year for the typical person. Studies suggest that strength and power training can help reverse these effects and restore muscle function. [health.harvard.edu]
  • Fitness Tips - As you start out, it's best to build muscle endurance with high reps and low sets. As you progress, use higher weights with lower reps and more sets to build strength.
  • Fitness Tips - Avoid doing too much, too soon. Never increase the length of your workouts by more than 10 percent from one week to the next, and never increase both the length and intensity of your workout at the same time. [stanfordchildrens.org]
  • Fitness Tips - Back muscles and your core help to stabilize your body. If your core is weak, the other surrounding muscles have to compensate. Over time, these muscles can suffer strain, which leads to lingering pain. [health.harvard.edu]
  • Fitness Tips - Be aware that training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments. [health.harvard.edu]
  • Fitness Tips - Bend at the hips and knees, not at the waist. [urmc.rochester.edu]
  • Fitness Tips - Breathe comfortably and continuously while stretching. [health.harvard.edu]
  • Fitness Tips - By sitting all day, you’re not depending on your powerful lower body muscles to hold you up. This leads to muscle atrophy, which is the weakening of these muscles. Without strong leg and glute muscles to stabilize you, your body is at risk of injury. [healthline.com]
  • Fitness Tips - Choose clothes and shoes designed for your type of exercise. Replace shoes or insoles as the cushioning wears out. [health.harvard.edu]
  • Fitness Tips - Don't be discouraged if you stop for a while. Everybody needs a holiday. Get started again gradually and work up to your old pace. [heart.org]
  • Fitness Tips - Don't exercise immediately after eating. [health.harvard.edu]
  • Fitness Tips - Even mild dehydration can lead to increased post-workout fatigue and pain. Most people underestimate the amount of water they lose through sweat. [strongerbyscience.com]
  • Fitness Tips - Focus on form, not weight. Align your body correctly and move smoothly through each exercise. Poor form can prompt injuries and slow gains. [health.harvard.edu]
  • Fitness Tips - For increased stability work, try switching out a bench or chair for an exercise ball.
  • Fitness Tips - For plyometric training to be effective, it needs to provide a high neural stimulus with no to very little fatigue. [christianbosse.com]
  • Fitness Tips - For strength training, good form is essential. Initially use no weight, or very light weights, when learning the exercises. [health.harvard.edu]
  • Fitness Tips - For the best strength gain, lift weights at around 60-80% of your 1 rep max (the most weight you can safely lift for 1 rep in good form). Perform reps until muscle failure or until you can no longer maintain good form. [healthline.com]
  • Fitness Tips - Give muscles time off. Strength training causes tiny tears in muscle tissue. These tears aren't harmful, but they are important: muscles grow stronger as the tears knit up. Always give your muscles at least 48 hours to recover before your next strength training session. [health.harvard.edu]
  • Fitness Tips - Hard training imposes a large stress on the body and the fatigue you accumulate can mask your gains. A period of reduced training (or tapering) can help you recover, reduce your stress, and reveal the strength you gained during your hard training cycle. [health.harvard.edu]
  • Fitness Tips - Hold onto pullup bars or fitness rings using your fingers. This will help build better grip strength and will help prevent calluses from your palm slipping down the bar. [stronglifts.com]
  • Fitness Tips - If an exercises causes pain, the solution is simple. Stop doing it, and find a similar one that doesn't. There is no single 'must do' exercise that can't be replaced with something else. — Christian Finn
  • Fitness Tips - If you stop exercising for a while, drop back to a lower level of exercise initially. [health.harvard.edu]
  • Fitness Tips - If you struggle to maintain good form during an exercise, drop back to an easier variation of the exercise to build those stabilizing muscles necessary for good form.
  • Fitness Tips - Incorporate strength into your everyday life: Squat instead of bending over; Squat up from a seated position; Take the stairs; Use a standing desk; Sit on an exercise ball; Walk with ankle weights/a weighted vest; Ride a bike to local restaurants.
  • Fitness Tips - Injured muscle tissue responds much better to gentle exercise and movement than it does vigorous stretching. [physio-network.com]
  • Fitness Tips - Isometric strength training develops strength that is extremely specific to the range of motion trained. This can be helpful in training weak points. For example, isometric holds in the bottom of a squat (pause squats), or isometric deadlift holds just above or below your sticking point can help bust plateaus. [thebarbellphysio.com]
  • Fitness Tips - It is tempting to avoid the motions that cause you discomfort. But limiting your movements can weaken muscles and make compound joint trouble worse. [health.harvard.edu]
  • Fitness Tips - It's important to know your limits and not exceed them when exercising or participating in physical activities. Proper care of your joints can preserve function in the long term and encourage physical activity. [stanfordchildrens.org]
  • Fitness Tips - It's recommended to get at least 150 minutes of moderate-intensity or 75 minutes of vigorous exercise per week. [cdc.gov]
  • Fitness Tips - Keep challenging muscles by slowly increasing weight or resistance. The right weight for you differs depending on the exercise. Choose a weight that tires the targeted muscle or muscles by the last two repetitions while still allowing you to maintain good form. If you can't do the last two reps, choose a lighter weight. When it feels too easy to complete add weight (roughly 1 to 2 pounds for arms, 2 to 5 pounds for legs), or add another set of repetitions to your workout (up to three sets). If you add weight, remember that you should be able to do all the repetitions with good form and the targeted muscles should feel tired by the last two. [health.harvard.edu]
  • Fitness Tips - Keep in shape. A high cardiovascular fitness level is crucial to avoid joint injuries. Otherwise, as you tire your form can fail and your joints carry unbalanced weight. [stanfordchildrens.org]
  • Fitness Tips - Large volumes of predominantly plyometric training, such as sports, may lead to imbalances in muscle and tendon properties and eventually result in injury. An imbalance in muscle and tendon properties can be prevented by regularly performing heavy resistance training. [basvanhooren.com]
  • Fitness Tips - Listen to your body. Hold off on exercise when you're feeling faint, fatigued or suffer persistent aches and pains in joints after exercising. [health.harvard.edu]
  • Fitness Tips - Look straight ahead at a distant object when you do unstable exercises. If you look at the floor when you do exercises that challenge your balance and stability, it'll shift your weight forward, putting stress on your lower back. [menshealth.com]
  • Fitness Tips - Muscle length and strength between opposing muscle groups need to be in balance for normal movement and function. [healthline.com]
  • Fitness Tips - Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights. [health.harvard.edu]
  • Fitness Tips - Never sacrifice quality for quantity.
  • Fitness Tips - Never skip your warm-up or cool down. Tight or stiff muscles around a joint will make the area more prone to injury. This is especially important in sports that require quick movements, such as basketball and tennis. [stanfordchildrens.org]
  • Fitness Tips - One of the most important contributors to muscular growth is the tension that muscle fibers experience under load. Want to buff a certain muscle? Squeeze it throughout the exercise. [ironmaster.com]
  • Fitness Tips - Pay attention to your breathing during your workouts. Exhale as you work against resistance by lifting, pushing, or pulling; inhale as you release. [health.harvard.edu]
  • Fitness Tips - Plan to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously. [health.harvard.edu]
  • Fitness Tips - Protein is an important macronutrient essential for muscle protein synthesis (MPS), muscle growth and function. [verywellfit.com]
  • Fitness Tips - Research teams from Harvard and elsewhere found that people who practiced yoga improved two markers of frailty — walking speed and the ability to get up from a chair — compared with people who didn't practice yoga. [health.harvard.edu]
  • Fitness Tips - Self-monitoring diet and weight increases self-awareness, and this has been shown to positively influence eating and exercise behaviors. [journals.lww.com]
  • Fitness Tips - Sitting at a desk? Consider seated calf raises (with ankle weights) to strengthen the lower legs.
  • Fitness Tips - Standing at a desk? Consider standing calf raises (with a weighted vest or ankle weights) to strengthen the lower legs.
  • Fitness Tips - Stick with your routine — working all the major muscles of your body two or three times a week is ideal. [health.harvard.edu]
  • Fitness Tips - Stretch only to the point of mild tension, never to the point of pain. [health.harvard.edu]
  • Fitness Tips - Take five to 10 minutes to warm up and cool down properly. [health.harvard.edu]
  • Fitness Tips - Tendons lag behind muscles by 2-5 years in their strength adaptation – depending on how one uses them. Don’t push harder or increase your loads at a rate faster than what your tendons can adapt to. — Dr. Nikita A. Vizniak
  • Fitness Tips - The last few difficult repetitions, when the speed of movement slows down due to fatigue, are important for creating adaptation. [human-movement.com]
  • Fitness Tips - The Shavasana pose is a great way to relax and relieve tension in the body after a workout.
  • Fitness Tips - Think of exercise as medicine – you need to follow the prescription to reap the benefits. Don't neglect exercise, but don't go overboard either. Moderation is key.
  • Fitness Tips - To increase hypertrophy (muscle mass), rest for 30-90 seconds between sets. [bodybuilding.com]
  • Fitness Tips - To increase muscular endurance, rest for 30 seconds or less between sets. [bodybuilding.com]
  • Fitness Tips - To increase strength and power, rest for 2-5 minutes between sets. [bodybuilding.com]
  • Fitness Tips - Train smart by cross-training. Repetitive-motion injuries caused by doing just one sport or workout are some of the most common. You can prevent them by doing different sports or activities that work different muscles. For example, if you mostly ride a bike, take a core-strengthening class once a week. [stanfordchildrens.org]
  • Fitness Tips - Use music or audio books to keep you entertained while you workout.
  • Fitness Tips - Varying exercise selection has a positive effect on enhancing motivation to train, while eliciting similar improvements in muscular adaptations. [ncbi.nlm.nih.gov]
  • Fitness Tips - Vitamin D is crucial for adequate calcium absorbtion necessary to create strong, healthy bones. [health.harvard.edu]
  • Fitness Tips - Watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations. [health.harvard.edu]
  • Fitness Tips - When learning a strength training routine, many experts suggest starting with no weight, or very light weight. Concentrate on slow, smooth lifts and equally controlled descents while isolating a muscle group. [health.harvard.edu]
  • Fitness Tips - When you think about your body as a garden, it’s almost ludicrous to even consider the idea of forcing some type of adaptation. All you can do is nurture it and provide it with the best conditions for growth. You fertilize it, tend the soil, uproot the weeds, water it, leave it in the sunlight, and give it the best conditions for growth. It will only grow as well as its circumstances allow. That’s a much more accurate metaphor for how training works. — Greg Nuckols
  • Fitness Tips - Working at the right tempo helps you stay in control rather than compromise strength gains through momentum. For example, count to three while lowering a weight, hold, then count to three while raising it to the starting position. [health.harvard.edu]
  • Fitness Tips - You body is meant to move. Shift positions, or get up to move around every hour of the day. [health.harvard.edu]
  • Fitness Tips - You tear muscle fibers in the gym and repair/grow stronger muscle while you rest. Recovery time is incredibly crucial to a fitness regimen. [healthline.com]
  • Health Tips - A truly ergonomic workstation is one that you regularly push away from.
  • Health Tips - Be mindful of your posture throughout the day, and realign yourself regularly.
  • Health Tips - Eating too many foods made with refined flour can affect your blood pressure and diabetes risk over time. Look for foods labeled "100% whole grain" to maximize the fiber and nutrient content of the grain products you buy. [health.harvard.edu]
  • Health Tips - Expose your eyes to natural light.
  • Health Tips - Look away from screens and squeeze your eyes shut periodically to maintain good eye health. [health.harvard.edu]
  • Health Tips - Paying attention to posture can help you look and feel better. [health.harvard.edu]
  • Health Tips - Practicing everyday mindfulness can also improve your memory and concentration skills and help you feel less distracted and better able to manage crises. [health.harvard.edu]
  • Health Tips - The most powerful way to protect the brain is to live a healthy lifestyle. The healthy habits to include are summed up with the acronym SHIELD: Sleep at least seven hours a night, Handle stress, Interact with friends, Exercise daily, Learn new things, and eat a healthy Diet. [health.harvard.edu]
  • Health Tips - When sitting down, keep your chin parallel to the floor; your shoulders, hips, and knees at even heights; and your knees and feet pointing straight ahead. [health.harvard.edu]
  • Fitness Facts - Adding yoga to aerobic exercise may help lower high blood pressure. [health.harvard.edu]
  • Fitness Facts - Enjoyment for high-intensity interval exercise increases with chronic training. [ncbi.nlm.nih.gov]
  • Fitness Facts - Exercise is considered the most effective, non-drug treatment for reducing pain and improving movement in people with arthritis. [arthritis.org]
  • Fitness Facts - Limited ankle mobility manifests itself as a functional limitation in everyday tasks such as walking, negotiating stairs, and even in athletic endeavors such as achieving proper squat depth or cutting. [theprehabguys.com]
  • Fitness Facts - Muscle and tendon injuries tend to occur when the muscle is overloaded, especially in a lengthened position. Eccentric exercises load the muscle while it is getting longer. This type of training has been shown to help prevent injuries. [foreverfitscience.com]
  • Fitness Facts - Strength is key for a healthy body. Mobility and flexibility allow us to feel supple and move with less restriction. [health.harvard.edu]
  • Fitness Facts - The risk of injury increases by up to 70 percent when young athletes get less than eight hours of sleep. [pubmed.ncbi.nlm.nih.gov]
  • Health Facts - Adults who stay well-hydrated appear to be healthier, develop fewer chronic conditions, such as heart and lung disease, and live longer than those who may not get sufficient fluids. [nih.gov]
  • Health Facts - An examination of four studies that together included more than 8,600 people found that eating more saturated fat led to a 39% higher risk for Alzheimer's and more than double the risk for dementia in general. For each additional 4 grams per day of saturated fat people consumed, the risk for dementia increased by 15%. [health.harvard.edu]
  • Health Facts - Apples. Maybe it's true what they say about an apple a day. A study of nearly 35,000 women, found that consumption of this fruit—along with its relative, pears—was linked with a lower risk of death from heart disease. The star components of apples—fiber, vitamin C, pectin, and polyphenols—have been associated, primarily in animal studies, with anti-inflammatory effects and an increase in beneficial microbes in the gut. — Harvard Medical School
  • Health Facts - Berries. From strawberries and blackberries to cranberries and blue­berries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity. Along with fiber and vitamin C, berries possess plant pigment phytochemicals, such as anthocyanins and ellagic acid, which may be behind their health benefits. Studies have linked increased berry consumption with lower risks of heart disease, Alzheimer's disease, and diabetes. — Harvard Medical School
  • Health Facts - Both unprocessed and processed red meat are linked to higher risks of cardiovascular disease and diabetes, with no apparent difference in risk between men and women. [health.harvard.edu]
  • Health Facts - By harnessing the power of vasoconstriction and vasodilation, [cold water] therapies stimulate blood flow, deliver oxygen and nutrients, and remove cellular waste more efficiently. [coldplungeculture.com]
  • Health Facts - Citrus. Oranges, grapefruit, lemons, and limes are famously rich in vitamin C. They also contain fiber, potassium, calcium, B vitamins, copper, and anti-inflammatory phytochemicals such as flavonoids and carotenoids. Though there is little human research on citrus, the nutrients found in citrus fruits have been associated with heart-protective effects. — Harvard Medical School
  • Health Facts - Grapes. These succulent fruits are burst­ing with fiber, vitamins C and K, and powerful phytochemicals. — Harvard Medical School
  • Health Facts - On the days people drank coffee, they took an average of 1,000 extra steps per day. But they slept about 36 fewer minutes per night, on average. [health.harvard.edu]
  • Health Facts - People who'd averaged at least 12 hours a day sitting were 63% likelier to develop dementia than those who'd spent less than 10 hours daily in a chair. Furthermore, exercise didn't seem to change those odds, since among people who sat for 10 hours or more daily, those who worked out were as prone to dementia as those who exercised very little. [health.harvard.edu]
  • Health Facts - Pomegranates. Those tiny pomegranate seeds contain big rewards of vitamins C and K, potassium, fiber, and potent phytochemicals such as anthocyanin and resveratrol. These nutrients may be behind the potential benefits of eating pomegranates. — Harvard Medical School
  • Health Facts - Red meat, butter, cream, whole milk. All of these animal-based foods are high in saturated fat, which raises blood levels of unhealthy LDL cholesterol. When cholesterol builds up in arteries, it sets off a chain of events that can ultimately lead to a stroke. [health.harvard.edu]
  • Health Facts - Spending just three hours a day outside soaking up natural light can make a huge difference on vision. It can help lower the risk of children and young adults developing myopia, or nearsightedness as it’s commonly known. [rebuildyourvision.com]
  • Health Facts - Stone fruits. Cherries, peaches, apricots, and plums are all examples of stone fruits. These fruits contain fiber, vitamin C, potassium, and a variety of phytochemicals associated with their colors. For example, cherries have garnered the lion's share of the research among stone fruits. Some studies suggest that cherries can reduce pain and soreness after exercise as well as a reduced risk of gout attacks. The high levels of phenolic compounds in cherries, which have been linked to reduced inflammation, may be behind those benefits. — Harvard Medical School
  • Health Facts - Studies show that spending time outdoors can decrease a child's risk of developing myopia. [health.harvard.edu]
  • Health Facts - Waking up earlier is healthier than going to bed later when trying to limit the damage of sleep deprivation. [sciencedirect.com]
  • Fitness Motivation - Reward yourself after achieving special workout related milestones. Nothing motivates like success!
  • Fitness Motivation - Reward yourself with a delicious protein shake after a completed workout!
  • Fitness Motivation - When life gives you lemons, stick them on your barbell. Conquer life's lemons!
  • Fitness Affirmations - All of my accomplishments matter.
  • Fitness Affirmations - Be better, not bitter.
  • Fitness Affirmations - Each day I do the best I can.
  • Fitness Affirmations - Even though I forget sometimes, I'm still a good person.
  • Fitness Affirmations - I accept who I am.
  • Fitness Affirmations - I am confident and strong.
  • Fitness Affirmations - I am lovable.
  • Fitness Affirmations - I am not defined by laziness, self-doubt, or numbers.
  • Fitness Affirmations - I am secure and comfortable in asking for what I need.
  • Fitness Affirmations - I am unaffected by the judgement of others.
  • Fitness Affirmations - I am worthy and deserve respect.
  • Fitness Affirmations - I believe in myself.
  • Fitness Affirmations - I can do this.
  • Fitness Affirmations - I can handle difficult and tense situations.
  • Fitness Affirmations - I don't have to be happy.
  • Fitness Affirmations - I embrace both my good and bad qualities.
  • Fitness Affirmations - I love myself.
  • Fitness Affirmations - I stand up for my rights.
  • Fitness Affirmations - I stand up for what I believe.
  • Fitness Affirmations - I will not be put down by people or external circumstances.
  • Fitness Affirmations - I'm a thoughtful and interesting person.
  • Fitness Affirmations - If you need help, ask for it.
  • Fitness Affirmations - It’s my right to say “no”.
  • Fitness Affirmations - My best is always good enough.
  • Fitness Affirmations - My curiosity is stronger than my fear.
  • Fitness Affirmations - My opinions are valuable and worth sharing.
  • Mindfulness - Are you aware? How does your body feel?
  • Mindfulness - Breathe deeply. You are in the present moment.
  • Mindfulness - Bring awareness into the moment.
  • Mindfulness - Close your eyes and take a few deep breaths.
  • Mindfulness - Enjoy the little things.
  • Mindfulness - Enjoy the simple things.
  • Mindfulness - Let go of greed, aversion, and delusion.
  • Mindfulness - My workout goals are attainable.
  • Mindfulness - Take a moment to pause and come back to the present.
  • Mindfulness - Take your time and eat some fruit. Slowly. Notice the flavor, the texture, the freshness.
  • Good Vibes - :)
  • Good Vibes - Have a beautiful day!
  • Good Vibes - You are awesome!
  • Good Vibes - You are beautiful!