Filter Exercises

90/90 Get Down

Prerequisites - 90/90 Hip Stretch: 50

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

90/90 Get Up

Prerequisites - 90/90 Hip Stretch: 50, 90/90 Get Down: 50

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

90/90 Hip Stretch

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

Active Hang

Prerequisites - Passive Hang: 50

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

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

Ankle Mobilization

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

Aperture Rule Trainer

Skills - Convergence, Divergence

Prerequisites - Brock String: 50, Tranaglyphs: 50, Sliding Stereo Circles: 50

Aperture Rule Trainer

Strengthens: Eyes

Arch Hang

Prerequisites - Active Hang: 50, Passive Hang: 50

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

Archer Stretch

Prerequisites - Cradle Stretch: 50

Stretches: Pecs, Triceps, Front Deltoid

Arm Bar

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

Prerequisites - Child's Stretch: 50, Planks (Forearms): 50, Deep Squats: 50, Ragdoll Stretch: 50

Notes - Not the same as Crow, the weight is placed on forearems, not hands. Using Ragdoll as prerequisite and not Forward Fold because the knees are bent.

Strengthens: Core
Stabilizes: Forearms
Strengthens: Core
Stabilizes: Forearms

Back Extensions

Prerequisites - Superman: 50

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

Balance Board

Balance Board

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

Balancing Table Stretch

Strengthens: Abs, Obliques, Spinal Erectors, Glute Max
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, Glute Max, Glute Med/Min

Banded Squats

Prerequisites - Bodyweight Squats: 50

Banded Squats

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

Barrel Card

Skills - Convergence, Divergence

Prerequisites - Eye Pushups (Convergence): 50

Strengthens: Eyes
Stretches: Eyes

Bear Crawl

Prerequisites - Quadruped Planks: 50

Strengthens: Abs, Obliques, Spinal Erectors, Shoulders, Hips, Knees
Stabilizes: Hamstrings, Quads, Triceps, Serratus Anterior
Stretches: Shoulders, Hips, Knees
Strengthens: Abs, Obliques, Spinal Erectors, Shoulders, Hips, Knees
Stabilizes: Hamstrings, Quads, Triceps, Serratus Anterior
Stretches: Shoulders, Hips, Knees

Bent Over Rows

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: Abs, Obliques, Spinal Erectors, Quads, Shoulders, Hips, Knees
Stretches: Hamstrings, Shoulders, Hips, Knees

Bird of Paradise

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

Bird Watching

Skills - Eye Movement Control

Strengthens: Eyes, Mind

BJJ Quad Stretch

Strengthens: Abs, Quads

Boat Stretch

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

Body Saw

Prerequisites - Planks (Forearms): 75

Ring Body Saw

Strengthens: 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

Prerequisites - Ankle Mobilization: 50, Tibial Rotation: 50

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

Bottom Up Holds

Bottom Up Holds

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

Bound Head to Knee

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

Stretches: Spinal Erectors, Hamstrings, Hips, Glute Max

Bound Side Lunge Stretch

Prerequisites - Side Lunge Stretch: 25

Notes - Not a progression variation of the Side Lunge Stretch because the pose is revolved.

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

Bounds

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

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

Bow Stretch

Prerequisites - Frog Stretch (Bhekasana): 50

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

Box Breathing

Strengthens: Diaphragm
Stretches: Diaphragm

Box Jumps

Prerequisites - Vertical Jumps: 50

Box Jumps

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

Boxer Shuffle

Strengthens: Hamstrings, Calves, Quads
Stabilizes: Abs

Bridges

Prerequisites - Glute Bridges: 50

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

Prerequisites - Eye Pushups (Convergence): 50

Brock String L1

  • Tie one end of your Brock string to a distant object, close to eye level. Position the beads so one is about 12 inches from the handle, the second is about 5 feet away, and the third bead at about 8 feet away. Hold the handle of the string to the tip of your nose, not left or right of your nose.
    • Look at the bead closest to your nose. Most people see one bead with two strings leading toward it and two strings leaving it. The string appears to make an X that crosses as it passes through the bead. The other beads probably appear blurred and doubled. The double vision tell you your eyes are pointing in the correct direction: the place on the string where you see single is where your eyes are pointing.
    • Next, look at the middle bead. You should see the string making an X through the single bead.
    • When looking at the far bead, you may see two strings making a V toward the bead, connecting right at the bead. You may or may not see two strings on the far side of the bead.
    • The strings should appear to cross exactly at the bead you are looking at. Everything in front or behind should be doubled.
  • Bead Jumping
    • Look from one bead to the next while achieving proper fusion each time. Vary the positions of the beads. Once this is easily done, look away from the bead at a distant object, then back at the bead, quickly regaining fusion.
  • Bead Slides
    • Start with the near bead positioned about 16-18 inches from your nose. Slide it slowly toward your nose, then slowly back , maintaining dusion the entire time. Stop moving the bead if the bead doubles or a string disappears: regain fusion before continuing to move the bead.
  • Stir the Pot
    • Ask someone to hold the far end of the Brock string, while standing on a chair or step stool. As they SLOWLY turn the end of the string in a wide circle, keep your eyes on each bead, one a time, and keep the bead single.
  • When you are working with the Brock string, try to be aware of objects around you. Do not "tunnel in" to see just the bead or beads and the string. Having someone standing near you can help with this.
  • If the strings cross in front of the bead, blink your eyes. Try to relax your gaze: you'll feel like you are looking slighly behind the bead. You can also try to move the bead closer or jiggle the string slightly
  • If the strings cross behind the bead, try to pull your eyes in toward your nose. You may feel like you are looking slightly in front of the bead. however, if you can get the strings to cross right at the bead and you see only one bead, that is exactly where your eyes are looking. You may need to move the bead slightly farther back.
  • If one of the strings in front and/or behind a bead disappears, the image from one eye is being supressed.
    • If the left string disappears in front of the bead or the right string disappears behind the bead, the right eye is supressing. If the right string disappears before the bead or the left string disappears behind the bead, the left eye is supressing.
    • If supression occurs, try slightly jiggling the string, covering and uncovering one eye then the other, and try looking at the Brock strng while wearing red/green glasses.
      • While wearing red/green glasses with the red lens over your right eye, the string that looks like it starts in front of your left eye should appear to be red-ish (it is seen with your right eye) and the string that looks like it starts in front of your right eye should appear to be green or blue-ish (it is seen with your left eye).
Strengthens: Eyes
Stretches: Eyes

Brock String L2

  • Tie one end of your Brock string to a distant object, close to eye level. Position the beads so one is about 12 inches from the handle, the second is about 5 feet away, and the third bead at about 8 feet away. Hold the handle of the string to the tip of your nose, not left or right of your nose.
    • Look at the bead closest to your nose. Most people see one bead with two strings leading toward it and two strings leaving it. The string appears to make an X that crosses as it passes through the bead. The other beads probably appear blurred and doubled. The double vision tell you your eyes are pointing in the correct direction: the place on the string where you see single is where your eyes are pointing.
    • Next, look at the middle bead. You should see the string making an X through the single bead.
    • When looking at the far bead, you may see two strings making a V toward the bead, connecting right at the bead. You may or may not see two strings on the far side of the bead.
    • The strings should appear to cross exactly at the bead you are looking at. Everything in front or behind should be doubled.
  • Prism Jumps
    • Hold the prism up to you eye with the thick side of the prism toward your ears (base out) while looking at the first bead. Once that bead looks single, take the prism away and regain fusion. Next, turn the prism so the thick end is toward your nose (base in) while looking at the first bead. Once you are able to fuse with one eye, repeat with your other eye. Do this with each bead. If this is difficult, try moving the beads a bit closer to you. Repeat 4 times over each eye. Base in prisms require divergence; base out prisms require convergence.
  • Bug on a String
    • Look at one of the beads and imagine a bug crawling from the bead toward your nose. Try to make the X of the two strings smoothly and slowly move toward your nose as it did when you were sliding the bead, then back out toward the bead.
  • Stir the Pot
    • Ask someone to hold the far end of the Brock string, while standing on a chair or step stool. As they SLOWLY turn the end of the string in a wide circle, keep your eyes on each bead, one a time, and keep the bead single.
  • When you are working with the Brock string, try to be aware of objects around you. Do not "tunnel in" to see just the bead or beads and the string. Having someone standing near you can help with this.
  • If the strings cross in front of the bead, blink your eyes. Try to relax your gaze: you'll feel like you are looking slighly behind the bead. You can also try to move the bead closer or jiggle the string slightly
  • If the strings cross behind the bead, try to pull your eyes in toward your nose. You may feel like you are looking slightly in front of the bead. however, if you can get the strings to cross right at the bead and you see only one bead, that is exactly where your eyes are looking. You may need to move the bead slightly farther back.
  • If one of the strings in front and/or behind a bead disappears, the image from one eye is being supressed.
    • If the left string disappears in front of the bead or the right string disappears behind the bead, the right eye is supressing. If the right string disappears before the bead or the left string disappears behind the bead, the left eye is supressing.
    • If supression occurs, try slightly jiggling the string, covering and uncovering one eye then the other, and try looking at the Brock strng while wearing red/green glasses.
      • While wearing red/green glasses with the red lens over your right eye, the string that looks like it starts in front of your left eye should appear to be red-ish (it is seen with your right eye) and the string that looks like it starts in front of your right eye should appear to be green or blue-ish (it is seen with your left eye).
Strengthens: Eyes
Stretches: Eyes

Burpees

Prerequisites - Pushups: 50, Jumping Jacks: 50, Star Jacks: 50

Strengthens: Pecs, Hamstrings, Calves, Quads, Triceps

Butt Kicks

Prerequisites - Walking: 50, Jogging: 50

Strengthens: Hamstrings, Calves, Quads, Hip Flexors

Butterfly Stretch

Notes - aka. Bound Angle Stretch

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

Calf Raises (Bent-Knee)

Notes - aka. ankle plantar flexion.

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

Calf Raises (Straight-Leg)

Notes - aka. ankle plantar flexion.

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

Calf Raises (Straight-Leg) + Big Toe Extension

Prerequisites - Calf Raises (Straight-Leg): 50

Notes - aka. ankle plantar flexion.

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

Calf Smash

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: Abs, Pecs, Obliques, Traps, Lats, Spinal Erectors, Rhomboids, Shoulders, Hips
Strengthens: Shoulders, Hips
Stretches: Abs, Pecs, Obliques, Traps, Lats, Spinal Erectors, Rhomboids, Shoulders, Hips

Cat Pulling it's Tail Stretch

Stretches: Hamstrings, Quads, Hip Flexors

Central-Peripheral Eye Chart

Skills - Peripheral Vision

Notes - Eyes don't move from center dot, no saccadic eye movements..

Strengthens: Eyes
Stretches: Eyes

Central-Peripheral Saccades

Skills - Eye Movement Control, Peripheral Vision

Prerequisites - Look, Ready, Touch, Back: 50, Central-Peripheral Eye Chart: 50

Notes - aka. Central-Peripheral ABCs

Central-Peripheral ABCs

  • Find and point to the A. Keep your eyes on the letter A, and with your peripheral or side vision, locate the letter B. Take your time. keep your eyes on the letter A. Peripheral vision is not detail oriented; finding a specific letter sould take a bit, and blur is ok in your periphery.
  • Once you think you have the located the B, touch it. Now, move your eyes to where you are pointing.
    • Did you accurately find the letter B?
    • Are you touching it or within about a half inch or so from the letter?
    • Did you mix up letters with similar lines (E and F, C and G, X and Y, etc.)?
    • Slow down and breathe as you use your peripheral vision.
  • Keep pointing to the letter B. And locate the letter C with your peripheral vision. Don't look at the C until you have touched it.
  • Do this working through the alphabt from Z to A.
  • Take your time. This activity is not about speed, finishing in record time, or working on your central (detail-oriented_ vision or on accurate eye jumps. Breathe.
Strengthens: Eyes
Stretches: Eyes
Strengthens: Eyes
Stretches: Eyes

Cervical Lateral Flexion Strengthening

Skills - Cervical Tension

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

Chair Stretch

Strengthens: Hamstrings, Quads, Hips, Knees, Glute Max
Stretches: Abs, Pecs, Hips, Knees
Strengthens: Hamstrings, Quads, Hips, Knees, Glute Max
Stretches: Abs, Pecs, Hips, Knees
Strengthens: Hamstrings, Quads, Hips, Knees, Glute Max
Stretches: Abs, Pecs, Hips, Knees

Chest Presses

Neutral-Grip Chest Press

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

Wide-Grip Chest Press

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

Chest Throw

Prerequisites - Pushups: 50, Chest Presses: 50

Stepping One-Arm Chest Pass

Strengthens: Triceps
Stabilizes: Pecs, Traps
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

Prerequisites - Rows: 50, Passive Hang: 50

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

Prerequisites - Planks (Forearms): 75

Churn the Pot on Ball

Strengthens: 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

Prerequisites - Pushups: 75, Leg Raises: 75, Pullups: 75

Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms
Strengthens: Biceps, Obliques, Lats, Spinal Erectors, Forearms

Cobra Stretches

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

Cohen Circle Chart

Skills - Eye Teaming, Convergence, Divergence, Focus Accommodation

Prerequisites - Brock String: 50, Tranaglyphs: 50, Sliding Stereo Circles: 50

Cohen Circle Chart

  • Hang the Cohen circle chart at eye level on a window so you can look through it at objects in the distance. You'll need to do this during the day when it is light outside. Wear red/green glasses with the red filter over your the right eye.
  • Level 1
    • Looking at the Cohen Chart, describe what you see:
      • Where do you see the circle in relation to the black stripe?
      • Is the circle stable or does it move around and change?
      • Can you hold it still on the center of the stripe?
    • Can you figure out how to change where the circle touches the stripe?
      • Where does it feel like you need to look to put the circle: on the right side of the stripe? on the left side of the stripe? in the center of the stripe?
    • Move the circle as far as you can to each side and hold it there for 3 seconds. Slowly bring it back to the center of the stripe. Move the circle halfway out on each side.
      • Can you hold it there for three seconds then slowly bring it back to center?
      • Can you line up the circle so that its edge just rests on the outside edge of the stripe?
  • Level 2
    • Look at the chart and visually hold the circle still on the stripe. Place the prism in front of one eye. When the circle shifts position, using your eyes, move it back to the middle of the stripe again. Prism base out: all distances, 12 inches to 12 feet. Prism base in: closer distance, 12 inches to 3-6 feet, as possible.
  • Level 3
    • Hang the Cohen chart with the stripe in the horizontal position. Explore vertical movements of the circle this way.
Strengthens: Eyes
Stretches: Eyes

Cold Therapy

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

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

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

Prerequisites - Butterfly Stretch: 50, Standing Forward Folds: 50, Cradle Stretch: 50

Stretches: Hip Flexors, Hip Adductors

Computer Saccades

Skills - Eye Movement Control

Control Balance

Prerequisites - Shoulder Stands: 50

Notes - Pilaties move

Strengthens: Abs, Hips
Stabilizes: Obliques, Spinal Erectors
Stretches: Hips, Glute Max
Strengthens: Abs, Hips
Stabilizes: Obliques, Spinal Erectors
Stretches: Hips, Glute Max
Strengthens: Abs, Hips
Stabilizes: Obliques, Spinal Erectors
Stretches: Hip Flexors, Hips, Glute Max

Copenhagen Plank (Forearms)

Prerequisites - Side Plank (Forearms): 50

Strengthens: Abs, Obliques, Spinal Erectors, Hip Adductors
Strengthens: Abs, Obliques, Spinal Erectors, Hip Adductors
Strengthens: Abs, Obliques, Spinal Erectors, Hip Adductors

Copenhagen Plank (Forearms) + Leg Lifts

Prerequisites - Thigh Lifts: 50, Side Plank (Forearms): 50, Copenhagen Plank (Forearms): 50

Strengthens: Abs, Obliques, Spinal Erectors, Hip Adductors

Core Brace

Strengthens: Abs, Obliques, Spinal Erectors

Cossack Squats

Prerequisites - Lateral Lunges: 50, Lateral Squats: 50

Notes - Isometric variation is Side Lunge Stretch.

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

Cow Face Arms Stretch

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: Glute Max, Glute Med/Min
Stretches: Glute Max, Glute Med/Min
Stretches: Glute Max, Glute Med/Min
Stretches: Obliques, Glute Max, Glute Med/Min

Cow Face Stretch

Prerequisites - Cow Face Arms Stretch: 25, Cow Face Legs Stretch: 25

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

Stretches: Pecs, Triceps, Glute Max, Glute Med/Min

Cow Face Stretch w/ Eagle Arms

Prerequisites - Eagle Arms Stretch: 50, Cow Face Legs Stretch: 50

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

Stretches: Traps, Rotator Cuffs, Rhomboids, Glute Max, Glute Med/Min, Rear Deltoid

Crab Reach

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

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

Crab Walks

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

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

Cradle Stretch

Strengthens: Hips
Stretches: Hips, Glute Max, Glute Med/Min

Crane Stretch

Prerequisites - Crow Stretch: 50

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

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

Crocodile

Notes - aka. Crocodile Pose

Strengthens: Mind

Cross-Arm Stretch

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

Crossover Step Ups

Prerequisites - Lateral Step Ups: 50

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

Crow Stretch

Prerequisites - Child's Stretch: 50, Planks (Hands): 50, Deep Squats: 50, Ragdoll Stretch: 50

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

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

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

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

Curtsy Lunges (Plyometric)

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

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

Curtsy Squats

Prerequisites - Split Squats: 50

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

Dancer Stretch

Prerequisites - Bow Stretch: 50, Warrior III: 50

Stretches: Hamstrings, Calves

Dead Bugs

Dead Bugs with Overhead Reach

Prerequisites - Dead Bugs: 50

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

Dead-Stop Pushups

Prerequisites - Pushups: 50

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

Deadlift

Prerequisites - Bodyweight Squats: 50, Hip Thrusts: 50, Glute Bridges: 50

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

Deep Cervical Extensor Strengthening (Quadruped)

Skills - Cervical Extension

Notes - aka. Deep Neck Extensor Strengthening

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

Prerequisites - Bodyweight Squats: 50, Ankle Mobilization: 50, Tibial Rotation: 50

Notes - aka. Garland Pose.

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

Deep Squats + Foward Fold

Prerequisites - Bodyweight Squats: 50, Deep Squats: 50

Notes - aka. Garland Pose.

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

Deep Squats + Thoracic Rotation

Skills - Thoracic Rotation

Prerequisites - Deep Squats: 50, Thoracic Rotation: 50

Notes - aka. Garland Pose.

Strengthens: Traps, Hamstrings, Quads, Rhomboids, Hips, Knees, Ankles, Thoracic Spine
Stretches: Abs, Pecs, Obliques, Rotator Cuffs, Serratus Anterior, Hips, Knees, Ankles
Strengthens: Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs
Stretches: Spinal Erectors, Calves, Hips, Knees, Ankles

Depth Drops

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

Prerequisites - Lizard Stretch: 50

Notes - aka. Humble Warrior

Strengthens: Quads, Shoulders, Hips, Rear Deltoid
Stabilizes: Lateral Deltoid
Stretches: Pecs, Hip Flexors, Hip Adductors, Shoulders, Hips, Front Deltoid

Diagastrics Muscle Release

Skills - Cervical Tension

Strengthens: Neck
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, Front Deltoid, Lateral Deltoid, Rear Deltoid
Strengthens: Hips, Ankles
Stretches: Pecs, Hamstrings, Calves, Hips, Ankles
Strengthens: Hips, Ankles
Stretches: Pecs, Hamstrings, Calves, Hips, Ankles

Dolphin + Plank

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

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

Donkey Kicks

Strengthens: 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

Prerequisites - Eye Pushups (Convergence): 50

Strengthens: Eyes
Stretches: Eyes

Double Leg Lifts

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

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

Dove Stretch

Prerequisites - Bridges: 25, Camel Stretch: 75

Stretches: Abs, Obliques, Quads, Hip Flexors

Downward Dog

Strengthens: Rotator Cuffs, Serratus Anterior, Shoulders, Ankles
Stretches: Pecs, Hamstrings, Calves, Shoulders, Ankles, Front Deltoid, Lateral Deltoid, Rear Deltoid
Strengthens: Rotator Cuffs, Serratus Anterior, Shoulders, Ankles
Stretches: Pecs, Hamstrings, Calves, Shoulders, Ankles, Front Deltoid, Lateral Deltoid, Rear Deltoid
Strengthens: Rotator Cuffs, Serratus Anterior, Shoulders, Ankles
Stabilizes: Glute Max
Stretches: Pecs, Hamstrings, Calves, Shoulders, Ankles, Front Deltoid, Lateral Deltoid, Rear Deltoid

Downward Dog + Calf Mobility

Prerequisites - Downward Dog: 50

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

Downward Dog + Plank

Prerequisites - Downward Dog: 50, Planks (Hands): 50

Strengthens: Abs, Obliques, Spinal Erectors, Shoulders, Ankles
Stretches: Hamstrings, Calves, Quads, Shoulders, Ankles
Strengthens: Abs, Obliques, Spinal Erectors, Shoulders, Ankles
Stretches: Hamstrings, Calves, Quads, Shoulders, Ankles
Strengthens: Abs, Obliques, Spinal Erectors, Shoulders, Ankles
Stretches: Hamstrings, Calves, Quads, Shoulders, Ankles
Strengthens: Abs, Obliques, Spinal Erectors, Shoulders, Ankles
Stretches: Hamstrings, Calves, Quads, Shoulders, Ankles

Downward Dog + Upward Dog

Prerequisites - Downward Dog: 50, Cobra Stretches: 50

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

Dragon Stretch

Strengthens: Hips
Stretches: Hamstrings, Hip Flexors, Hips

Dragonfly Hold

Prerequisites - Flying Crow Stretch: 50, Revolved Flying Crow Stretch: 50

Notes - aka. Grasshopper Stretch

Strengthens: Abs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Wrists, Elbows, Shoulders, Hips
Stretches: Wrists, Elbows, Shoulders, Hips, Glute Max, Glute Med/Min
Strengthens: Abs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Wrists, Elbows, Shoulders, Hips
Stretches: Wrists, Elbows, Shoulders, Hips, Glute Max, Glute Med/Min

Dynamic Planks

Prerequisites - Planks (Hands): 50

Strengthens: Core
Stabilizes: Hip Adductors
Strengthens: Core
Stabilizes: Hip Adductors

Eagle Arms Stretch

Strengthens: Hips
Stretches: Traps, Rhomboids, Hips

Eagle Legs Stretch

Strengthens: Hips
Stretches: Hips, Glute Max, Glute Med/Min
Strengthens: Quads, Hips, Glute Max
Stretches: Hips, Glute Max, Glute Med/Min

Eagle Stretch

Prerequisites - Eagle Arms Stretch: 25, Eagle Legs Stretch: 25

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

Ear Pressure Stretch

Prerequisites - Plow Stretch: 50

Stretches: Biceps, Lats, Spinal Erectors

Eight-Limbed Stretch

Stretches: Core
Strengthens: Glute Max
Stretches: Core

Elbow Levers

Prerequisites - Pushups: 75, Planks (Hands): 75

Strengthens: Abs, Traps, Triceps
Strengthens: Abs, Traps, Triceps
Strengthens: Abs, Traps, Triceps
Strengthens: Abs, Traps, Triceps
Strengthens: Abs, Traps, Triceps
Strengthens: Abs, Traps, Triceps
Strengthens: Abs, Traps, Triceps
Strengthens: Abs, Traps, Triceps
Strengthens: Abs, Traps, Triceps
Strengthens: Abs, Traps, Triceps
Strengthens: Abs, Traps, Triceps

Elbow Tendon Glides

Strengthens: Fingers, Wrists, Elbows, Shoulders
Stretches: Fingers, Wrists, Elbows, Shoulders
Strengthens: Fingers, Wrists, Elbows, Shoulders
Stretches: Fingers, Wrists, Elbows, Shoulders
Strengthens: Fingers, Wrists, Elbows, Shoulders
Stretches: Fingers, Wrists, Elbows, Shoulders

Elevated Frog Pumps

Strengthens: Hip Adductors, Hips, Glute Med/Min
Stabilizes: Spinal Erectors, Hamstrings
Stretches: Hips
Strengthens: Hip Adductors, Hips, Glute Med/Min
Stabilizes: Spinal Erectors, Hamstrings
Stretches: Hips

Elevated Split Squats

Prerequisites - Split Squats: 50

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

Exfoliation

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, Glute Max, Glute Med/Min

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

Prerequisites - Eye Pushups (Accommodation): 50

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

Farmer's Carries

Two-Hand Farmer's Carry

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

One-Hand Farmer's Carry

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

Fast Feet

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

Figure 4 Stretch

Prerequisites - Chair Stretch: 50, Lotus Stretch: 25

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

Stretches: Glute Max, Glute Med/Min
Strengthens: Quads, Hips, Glute Max
Stretches: Hips, Glute Max, Glute Med/Min

Finger Abduction

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

Prerequisites - Standing Forward Folds: 50, Shoulder Pressing Hold: 50

Notes - aka. Titibasana; Insect Stretch

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

Firelog Stretch

Prerequisites - Pigeon Stretch: 50

Notes - aka. Double Pigeon.

Strengthens: Hips
Stretches: Hips, Glute Max, Glute Med/Min

Fish

Strengthens: Spinal Erectors
Stretches: Abs, Pecs

Flipper Accommodation

Skills - Eye Movement Control, Eye Teaming, Focus Accommodation

Prerequisites - Eye Pushups (Accommodation): 50

Notes - aka. Accommodative Facility. Uses refractive lens for accommodation (focus).

Flipper Accommodation L1

  • Sit at a table with good light for reading. Use a book with small print or a sheet of scrambled letters. Reading material should be at a slant about 16" from eyes.
  • Patch each eye. Read one line of scrambled letters with each eye.
    • Look through one set of lenses on the flipper and focus on the reading material until it is clear. Once it is clear, read or spell aloud three words.
    • Flip the lenses over and focus until the words are clear, then read aloud the next three words. Continue the cycle.
    • Make sure you do not move your head or neck closer or farther from your reading material in order to clear the lens.
  • Observe how quickly you can clear each lens. Look for signs of fatigue.
    • Is one lens more difficult than the other?
    • Is it easier with one eye than with the other?
  • As less effort is needed to clear the lenses and keep your place, increase the number of lines you read with each eye.
Strengthens: Eyes

Flipper Accommodation L2

  • Sit at a table with good light for reading. Use a book with small print or a sheet of scrambled letters. Reading material should be at a slant about 16" from eyes.
  • Place supression check (red/green or polaroid stripes) over reading material. Use both eyes, but wear polaroid or red/green glasses.
    • Look through one set of lenses on the flipper and focus on the reading material until it is clear. Once it is clear, read or spell aloud three words.
    • Flip the lenses over and focus until the words are clear, then read aloud the next three words. Continue the cycle.
    • Alternate stripes may appear black if your eyes are not working together. if this happens, tap the letters you are trying to read or blink.
    • Make sure you do not move your head or neck closer or farther from your reading material in order to clear the lens.
  • Observe how quickly you can clear each lens. Look for signs of fatigue.
    • Is one lens more difficult than the other?
    • Is it easier with one eye than with the other?
  • As less effort is needed to clear the lenses and keep your place, increase the number of lines you read with each eye.
Strengthens: Eyes

Flipper Vergence

Skills - Convergence, Divergence

Prerequisites - Brock String: 50, Tranaglyphs: 50, Eye Pushups (Convergence): 50, Sliding Stereo Circles: 50

Notes - Uses prism lens for vergence.

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

Flower Pressing

Prerequisites - Gardening: 75

Strengthens: Mind

Flutter Kicks

Prerequisites - Dead Bugs: 50

Stretches: Abs, Hip Flexors
Strengthens: Abs, Hip Flexors
Stretches: Abs, Hip Flexors
Strengthens: Spinal Erectors
Strengthens: Spinal Erectors
Strengthens: Abs, Hip Flexors
Stretches: Abs, Hip Flexors

Flyes

Flying Crow Stretch

Prerequisites - Crow Stretch: 50, Shoulder Pressing Hold: 50

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

Prerequisites - Lotus Stretch: 25, Kneeling Hip Flexor Stretch: 50

Strengthens: Hips
Stretches: Quads, Hip Flexors, Hips, Glute Max, Glute Med/Min

Flying Horse Stretch w/ Eagle Arms

Prerequisites - Flying Horse Stretch: 50, Eagle Arms Stretch: 50

Strengthens: Hips
Stretches: Traps, Quads, Hip Flexors, Rhomboids, Hips, Glute Max, Glute Med/Min

Flying Lizard Stretch

Prerequisites - Lizard Stretch: 50, Four Limbed Staff Pose: 50

Strengthens: Abs, Obliques, Spinal Erectors, Hamstrings, Forearms, Glute Max
Stretches: Hamstrings, Hip Flexors, Glute Max

Flying Lotus Stretch

Prerequisites - Lotus Stretch: 50, Flying Crow Stretch: 25

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

Strengthens: Hips
Stretches: Hips, Glute Max, Glute Med/Min

Flying Splits

Prerequisites - Front Splits: 25, Flying Crow Stretch: 50

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

Prerequisites - Lateral Squats: 50

Strengthens: Calves, Quads, Hips, Knees, Ankles, Glute Med/Min
Stabilizes: Abs, Obliques
Stretches: Hips, Knees, Ankles
Strengthens: Calves, Quads, Hips, Knees, Ankles, Glute Med/Min
Stabilizes: Abs, Obliques
Stretches: Hips, Knees, Ankles

Forearm Headstand

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

Strengthens: Abs, Obliques, Spinal Erectors
Stabilizes: Triceps
Strengthens: Abs, Obliques, Spinal Erectors
Stabilizes: Triceps
Strengthens: Abs, Obliques, Spinal Erectors
Stabilizes: Triceps

Forearm Plank Thread the Needle

Prerequisites - Side Plank (Forearms): 50

Notes - aka. Forearm Plank with Reach Through

Forearm Side Plank Clamshells

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

Strengthens: Hips, Glute Med/Min
Stretches: Hips

Four Limbed Staff Pose

Prerequisites - Planks (Hands): 50

Strengthens: Core
Stabilizes: Quads

Free Space Fusion Card

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

Prerequisites - Brock String: 50, Flipper Accommodation: 50, Eye Pushups (Convergence): 50

Notes - aka. Lifesaver or Sports Fusion Card

Free Space Fusion Card

  • Opaque/white card: Converging or base-out work
    • Hold the card at arm's length and place the tip of your red pointer stick flat and midway between the two circles.
    • Slowly move the red pointer toward you and be aware of what is happening to the circles in the background. Each of the targets will "wiggle" apart so that you briefly have four circles instead of two. As you continue to move the pointer toward your eyes, the middle circles will slide together to form one new circle. Stop! Move the pointer away. Can you still see the middle circle? If so, don't use the pointer for the remaining steps; if not, use it.
    • You now have three circles, two blury ones off the the sides, and one clearer circle in the center. If the center circle is not clear, move the card slightly in or out slowly until you find a point where it is clear.
    • Some cards have words on a lifesaver shaped circle; other cards have a ball centered in a ring. Take note of details; notice the relative depth of the words in the middle circle on the bottom row. You should notice that the word "LETTERS" is closer to you than the other two words. The ball will appear to be slightly behind the ring. Try to keep both colors present in the middle circle. If it is green, you are favoring your left eye; if it is red, you are favoring your right eye.
    • Trombone the circles. Begin by slowly pulling the target closer to you, keeping it clear. When you lose it, or when it blurs, move it further away until it is clear. Repeat the procedure of pulling it as close to your eyes and as far from your eyes as you can. Trombone in 5 times and out 5 times.
    • Now move the target in a circular arc. Follow the target around clockwise, then counterclockwise. Always be aware of the depth clue of the middle circle and keep the words clear.
    • Repeat steps the prior steps with the second row, then the third row, then fourth row. Make sure you notice depth in the details, sometimes in whole words, sometimes in individual letters. Where is the ball positioned?
    • When you can accomplish each of the rows, jump from one to the other so that you can make fast changes.
  • Clear/transparent card: diverging or base-in work.
    • Repeat the prior steps while looking through (beyond) the target. A good background is a smooth, lightly painted wall. All of the depth effects of the letters, words, and other details are now reversed.
    • Alternate base-in (diverging) to base-out (converging) for each row before moving on to the next.
  • Guidelines
    • There are various clues on each row that tell you when you are not using both eyes together for maximum efficiency. if the green color fades, you are tuning out the left eye; if the red color fades you are tuning out the right eye. Can you see each letter on the lifesaver card? Do you see a short vertical line both above and below the centered ball on the sports fixation card?
    • When you look ahead of the card, you will feel like you are pulling your eyes inward or crossing them. When you are looking through the target, you should have the feeling that you are "spacing out" or "phasing through" the target. It is almost life the feeling you get when someone is talking to you but your mind is elsewhere.
    • Always try to be aware of what is surrounding the card; do not sacrifice periphery for the sake of central detail (do not shut out the rich information around you when you concentrate on the detail in front of you).
    • Anytime you look through the target, you will find it easier if you relax and take a deep breath.
    • When you get good at both looking near and looking far, try alternating between the two.
    • Don't give up or do it too quickly and stop. Better to do it once or twice thinking about what you see and feel, than five times fast.
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: Serratus Anterior, Front Deltoid

Front Reverse Lunges

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

Front Splits

Prerequisites - Hamstring Stretch: 50, Downward Dog: 50, Lizard Stretch: 50, Pigeon Stretch: 50, Hurdler Stretch: 50, Hand to Big Toe Stretch (Front): 50

Notes - aka. Monkey Stretch

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

Prerequisites - Bodyweight Squats: 50

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

Gardening

Strengthens: Mind

Gate Stretch

Stretches: Obliques, Hamstrings, Hip Adductors, Serratus Anterior

Glute Bridge + Reach

Prerequisites - Glute Bridges: 50

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

Glute Bridge March

Prerequisites - Glute Bridges: 50

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

Prerequisites - Bodyweight Squats: 50

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

Good Mornings

Prerequisites - Deadlift: 50

Strengthens: Spinal Erectors, Hamstrings, Hips, Knees, Glute Max
Stabilizes: Traps, Lats
Stretches: Hips, Knees

Gorilla Rows

Alternating Gorilla Rows

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

Gorilla Rows

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

Granny Toss

Prerequisites - Bodyweight Squats: 50

Granny Toss

Strengthens: Biceps

Hack Squats

Prerequisites - Bodyweight Squats: 50

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

Half Moon Stretch

Prerequisites - Warrior III: 50

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

Hammer Curls

Strengthens: Biceps, Forearms, Elbows
Stretches: Elbows

Hamstring Bridge March

Prerequisites - Hamstring Bridges: 50

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

Hamstring Bridges

Prerequisites - Heel Digs: 50

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

Prerequisites - Glute Bridges: 50

Strengthens: Hamstrings
Stabilizes: Glute Max

Hand Plank Thread the Needle

Prerequisites - Side Plank (Hands): 50

Notes - aka Hand Plank with Reach Through

Hand to Big Toe Stretch (Front)

Prerequisites - Hamstring Stretch: 75, Lizard Stretch: 75, Pigeon Stretch: 75, Hurdler Stretch: 75

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

Hand to Big Toe Stretch (Side)

Prerequisites - Lateral Lunges: 75, Lateral Squats: 75, Frog Stretch (Mandukasana): 75

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

Hands Clasped Behind Back

Strengthens: Wrists, Shoulders
Stretches: Pecs, Forearms, Wrists, Shoulders, Front Deltoid

Handstand Pushups

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

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

Handstands

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

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

Hanging Neck Flexor Stretch

Skills - Cervical Flexion, Cervical Extension

Strengthens: Neck
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

Head to Knee

Prerequisites - Standing Forward Folds: 50

Strengthens: Hips
Stretches: Spinal Erectors, Hamstrings, Hip Adductors, Hips
Stretches: Spinal Erectors, Hamstrings, Hips, Glute Max, Glute Med/Min

Heel Digs

Strengthens: Hamstrings

Heel Sits

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

Heel Walk

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

Strengthens: Tibialis Anterior, Ankles
Stretches: Calves, Ankles

Hero Fish Stretch

Prerequisites - Hero Stretch: 25, Fish: 50

Notes - In Hero Pose, the feet are separated and the buttocks are on the floor, but in Thunderbolt Pose, the heels are together with the buttocks resting on top of them.

Stretches: Quads, Hip Flexors, Tibialis Anterior

Hero Stretch

Notes - In Hero Pose, the feet are separated and the buttocks are on the floor, but in Thunderbolt Pose, the heels are together with the buttocks resting on top of them.

Stretches: Quads, Hip Flexors, Tibialis Anterior
Stretches: Quads, Hip Flexors, Tibialis Anterior
Stretches: Quads, Hip Flexors, Tibialis Anterior

Heron Stretch

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

Strengthens: Hips
Stretches: Spinal Erectors, Hamstrings, Hips

High Bicycle

Notes - Pilaties move

Strengthens: Hip Flexors
Stabilizes: Abs

High Knees

Prerequisites - Walking: 50, Jogging: 50

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

High Lunge

Prerequisites - Dragon Stretch: 50

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

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

High Lunge w/ Eagle Arms

Prerequisites - Eagle Arms Stretch: 50, High Lunge: 50

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

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

Hip Airplanes

Prerequisites - Warrior III: 50

Strengthens: Spinal Erectors, Hips, Glute Med/Min
Stabilizes: Abs, Obliques
Stretches: Hamstrings, Hip Adductors, Hips
Strengthens: Spinal Erectors, Hips, Glute Med/Min
Stabilizes: Abs, Obliques
Stretches: Hamstrings, Hip Adductors, Hips
Strengthens: Spinal Erectors, Hips, Glute Med/Min
Stabilizes: Abs, Obliques
Stretches: Hamstrings, Hip Adductors, Hips

Hip External Rotation Pushups

Prerequisites - Pushups: 50

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

Hip Mobilization

Banded Hip Distraction

Strengthens: Hips
Stretches: Hips

Hip Rotations

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

Hip Thrusts

Prerequisites - Glute Bridges: 50

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

Prerequisites - Boat Stretch: 50

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

Hops

Prerequisites - Vertical Jumps: 50, Depth Drops: 50

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

Horse Stretch

Notes - aka. Goddess Stretch

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

Horse Stretch w/ Forward Fold

Prerequisites - Standing Forward Folds: 25, Horse Stretch: 50

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 to properly extend the neck, and how to identify faulty cervical movement

Skills - Cervical Tension

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

Hurdler Stretch

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

Stretches: Hamstrings, Hip Flexors, Hip Adductors

Inch Worms

Prerequisites - Downward Dog: 50, Standing Forward Folds: 50, Planks (Hands): 50

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

Inch Worms + Pushup

Prerequisites - Pushups: 50, Inch Worms: 50

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

INFO: Cervical Dysfunction

Skills - Cervical Flexion, Cervical Extension, Cervical Tension

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
Stretches: 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

Prerequisites - Walking: 50

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

Prerequisites - Bodyweight Squats: 50, Depth Drops: 50

Notes - aka. Squat Jumps

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

Jumping Jacks

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

Karaoke

Prerequisites - Walking: 50, Jogging: 50

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

Kegals

Strengthens: Pelvic Floor
Stretches: Pelvic Floor

Kettlebell Swings

Prerequisites - Bodyweight Squats: 50

Two-Handed Kettlebell Swings

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

Kettlebell Windmill

Prerequisites - Triangle Stretch: 50, Arm Bar: 50

Strengthens: Rotator Cuffs, Serratus Anterior, Rear Deltoid
Stabilizes: Glute Max, Lateral Deltoid
Stretches: Pecs
Strengthens: Rotator Cuffs, Serratus Anterior, Rear Deltoid
Stabilizes: Glute Max, Lateral Deltoid
Stretches: Pecs, Hamstrings

Knee Lift & Glute Press

Stretches: Abs, Hip Flexors

Knee Tucks

Strengthens: Abs, Hip Flexors
Stabilizes: Quads

Kneeling Adductor Stretch

Prerequisites - Lateral Lunges: 50, Lateral Squats: 50

Stretches: Hamstrings, Hip Adductors

Kneeling Hip Flexor Stretch

Stretches: Quads, Hip Flexors
Stretches: Quads, Hip Flexors

Knees to Chest Stretch

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

L Sit

Prerequisites - Leg Raises: 50, Standing Forward Folds: 50, Support Hold: 50

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

Landmine Rotations

Prerequisites - Seated Twists: 50

Landmine Twists (Arms Only)

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

Landmine Twists

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

Laryngeal Massage

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

Prerequisites - Lateral Lunges: 50, Lateral Squats: 50

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

Lateral Lunges

Prerequisites - Lateral Squats: 50

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

Lateral Raises

Strengthens: Lateral Deltoid
Stabilizes: Traps, Serratus Anterior

Lateral Squat Walks

Prerequisites - Bodyweight Squats: 50

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

Lateral Squats

Prerequisites - Bodyweight Squats: 50

Strengthens: Calves, Quads, Hips, Knees, Ankles, Glute Med/Min
Stabilizes: Abs, Obliques
Stretches: Hips, Knees, Ankles
Strengthens: Calves, Quads, Hips, Knees, Ankles, Glute Med/Min
Stabilizes: Abs, Obliques
Stretches: Hips, Knees, Ankles

Lateral Step Downs

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

Lateral Step Ups

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

Lazy 8s

Skills - Eye Movement Control, Figure Ground

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)

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

Strengthens: Core
Stabilizes: Hamstrings, Quads

Leg Lifts from Reverse Planks (Hands)

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

Strengthens: 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

Prerequisites - Standing Forward Folds: 50, Compass Stretch: 75, Cradle Stretch: 75

Stretches: Spinal Erectors, Hamstrings, Pelvic Floor, Glute Max
Stretches: Spinal Erectors, Hamstrings, Pelvic Floor, Glute Max

Legs Up the Wall

Strengthens: Mind

Levator Scapulae: Mobility Tests

Skills - Cervical Tension

Strengthens: Neck
Stretches: Neck

Levator Scapulae: Muscle Release

Skills - Cervical Tension

Strengthens: Neck
Stretches: Neck

Levator Scapulae: Strengthening

Skills - Cervical Tension

Strengthens: Traps, Neck
Stabilizes: Rhomboids

Lion Stretch

Stretches: Quads, Forearms, Face

Lizard Stretch

Prerequisites - Butterfly Stretch: 50, Dragon Stretch: 50

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

Lock Clams

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

Strengthens: Neck
Stretches: Neck

Longus Capitus Strengthening

Skills - Cervical Tension

Strengthens: Neck
Stretches: 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 Stretch

Prerequisites - Butterfly Stretch: 50, Pigeon Stretch: 50, Firelog Stretch: 50

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

Stretches: Glute Max, Glute Med/Min
Stretches: Glute Max, Glute Med/Min

Lotus Stretch w/ Forward Fold

Prerequisites - Standing Forward Folds: 25, Lotus Stretch: 50

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

Stretches: Glute Max, Glute Med/Min

Lotus Toe Balance Stretch

Prerequisites - Lotus Stretch: 25, Figure 4 Stretch: 50

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

Strengthens: Hips
Stretches: Hips, Glute Max, Glute Med/Min

Low Lunge Stretches

Prerequisites - Dragon Stretch: 50

Notes - aka. Horse Rider Pose; Equestrian Pose; Low Lunge

Strengthens: Spinal Erectors, Shoulders, Hips
Stretches: Pecs, Hip Flexors, Serratus Anterior, Shoulders, Hips
Strengthens: Spinal Erectors, Shoulders, Hips
Stretches: Pecs, Quads, Hip Flexors, Serratus Anterior, Shoulders, Hips

Lunges (Plyometric)

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

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

Lying IT Band Stretches

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

  • Hang the ball so it is positioned at nose level or elbow level while you are standing. Stand about 16-20 inches from the ball.
  • Pursuits
    • Gently swing the ball that is hanging at nose level. Watch the ball swing side-to-side. Both eyes should move at the same speed as the ball. Your head and body should remain still. You should notice the ball moves smoothly across your visual field. If it appears to jump from one location to another, your eyes may have looked away momentarily.
    • If this is difficult, try touching the ball with your finger or shining a penlight on the ball as it swings. You could also try a larger target - a balloon on a string will also move more slowly.
    • If you are moving your head and body, try lying on the floor on your back, with the ball hanging 12-24 inches from your nose.
    • Next: swing the ball in a vertical, diagonal and circular movements (both clockwise and counter-clockwise). Add thinking tasks, such as solving simple math problems or spelling words. Carry on a conversation as you wach the ball. Stand on a balance board. Stand on one foot.
  • Hand Hit and Catch
    • Swing the ball out in front of you with both hands and catch it with both hands when it comes back. Hit and catch it with your right hand. Hit and catch it with your left hand. Hit and catch it with both hands clasped together.
  • Palm, fist, elbow, thumb
    • Hit the ball back and forth between both hands, using your palms. Hit the ball between your fists. Hit the ball between your elbows. Hit the ball between your thumbs. hit the ball between your index fingers. The goal is to control the ball, so don't smack it too hard.
  • Crocodile Munch
    • Swing the ball out in front of you. Extend your arms out in front of your, keeping your elbows straight, and catch the ball. You'll have to estimate just how close the ball it and how quickly it is swingingto accurately catch the ball in your outstretched palms.
  • Around
    • Swing the ball in a clockwise direction with your left hand. Catch it with your right hand and swing it in a counterclockwise direction. Try to make the ball follow the same path or trajectory in the opposite direction each time.
    • With the ball hanging at elbow level, hold a dowel, gift wrap tube, or broomstick handle horizontally in front of yourself with both hands on the stick about shoulder width apart. Bunt the ball with the center of the stick. Hit it straight ahead into someone's hands. Hit it to your right. Hit it to your left. Keep the ball under control.
  • Orbit
    • Hang the ball at shoulder level and place a chart on the wall directly beyond it at eye level. Swing the ball in a wide orbit. Read the chart as you step into the ball's orbit and back outside the path of the ball. You will need to use your peripheral vision to not get tapped by the ball.
  • Hoop
    • Ring the moving ball with a hoop (a bent wire clothed hanger works) without touching the ball or the string.
  • Beanbag
    • Toss a beanbag at the suspended ball. Gradually increase your distance from the ball.
  • Metronome
    • Tap the ball with your hand to the beat of a metronome.
Strengthens: Eyes

Matrix Squats

Prerequisites - Bodyweight Squats: 50

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

Mermaid Stretch

Prerequisites - Pigeon Stretch: 25

Notes - Less advanced then King Pigeon

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

Prerequisites - Saccades: 50

Notes - aka. Hart Chart Decoding

Military Saccades / Easy

  • Hang the chart on the wall. Stand back far enough to read, but not touch the chart. Use the coordinates to find a letter.
  • Takes turns with someone giving each other coordinated and finding the letter at those coordinates.
  • Use the coordinate worksheet to figure out word puzzles.
  • Play Hangman with someone, saying the coordinates of the letter you want to use.
  • Put a beanbag on your head if you find yourself moving your head.
  • Spell shorter words.
  • Use letters close to the outside of the grid.
Strengthens: Eyes
Stretches: Eyes

Military Saccades

  • Hang the chart on the wall. Stand back far enough to read, but not touch the chart. Use the coordinates to find a letter.
  • Takes turns with someone giving each other coordinated and finding the letter at those coordinates.
  • Use the coordinate worksheet to figure out word puzzles.
  • Play Hangman with someone, saying the coordinates of the letter you want to use.
  • Put a beanbag on your head if you find yourself moving your head.
Strengthens: Eyes
Stretches: Eyes

Military Saccades / Hard

  • Hang the chart on the wall. Stand back far enough to read, but not touch the chart. Use the coordinates to find a letter.
  • Takes turns with someone giving each other coordinated and finding the letter at those coordinates.
  • Use the coordinate worksheet to figure out word puzzles.
  • Play Hangman with someone, saying the coordinates of the letter you want to use.
  • Put a beanbag on your head if you find yourself moving your head.
  • Spell longer words.
  • Use the letters in the center of the grid.
Strengthens: Eyes
Stretches: Eyes

Mirror Superimposition

Skills - Eye Teaming

Strengthens: Eyes
Stretches: Eyes

Mirror Walk-Aways

Skills - Eye Teaming, Convergence, Divergence

Strengthens: Eyes
Stretches: Eyes

Mixed Grip Pullups

Prerequisites - Pullups: 50, Chinups: 50

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

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

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

Near/Far Accommodative Rock Chart

Skills - Focus Accommodation

Notes - Works on accommodation or focusing ability.

Near/Far Accommodative Rock Chart

  • Large Grid of Random Letters & Small Grid of Random Letters & Eye Patch
    • Patch one eye. Place the large chart on a wall at eye level. Hold the small card just below your line of sight, close to your eyes so the letters are clear, yet still a challenge to keep clear (usually 3-5"). Stand 6-8' from the large chart.
    • Read half the chart, then move the patch to your other eye and repeat.
      • Read one line on the distance chart, followed by a line on the near chart.
      • Read 5 letters on the distance chart, followed by the next 5 letters on the near chart.
      • Read three letters on the distant chart followed by five on the near chart.
    • Read the whole chart, then move the patch to the other eye and repeat.
      • Read one line on the distance chart, followed by a line on the near chart.
      • Read 5 letters on the distance chart, followed by the next 5 letters on the near chart.
      • Read three letters on the distant chart followed by five on the near chart.
Strengthens: Eyes
Stretches: Eyes

Near/Far Phonetic Focus

Skills - Eye Movement Control, Focus Accommodation, Visual Spatial Memory, Visual Sequential Memory

Prerequisites - Near/Far Accommodative Rock Chart: 50

Notes - Works on accommodation or focusing ability.

Near/Far Phonetic Focus

  • Eye Patch & Small Letter Chart & Large Letter Chart
    • Stand 8-10' from the far chart, hung on the wall at eye level. Hold the near chart really close to your eyes, slightly below eye level. Each chart should be clear, but the small chart should be near enough to your eyes that you have to work to make it clear. It might even be slightly uncomfortable. Read the first sound on the near chart with the corresponding sound on the distant chart, correctly forming a word.
    • Patch one eye. Read half the chart, then move the patch to your other eye and repeat.
    • Patch one eye. Read the entire chart, then move the patch to your other eye and repeat.
Strengthens: Eyes
Stretches: Eyes

Neck Controlled Articular Rotations (CAR)

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

Notes - aka. Cervical Controller Articular Rotations (CAR)

Strengthens: Neck
Stretches: Neck

Night Skin Routine

Night Skin Routine: Use Notes

Strengthens: Skin
Stretches: Skin

Ninja Saccades

Skills - Eye Movement Control

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

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

Prerequisites - Pallof Presses: 50

Half-Kneeling Oblique Twists

Strengthens: Obliques
Stabilizes: Abs, Spinal Erectors
Stretches: Abs, Spinal Erectors
Strengthens: Obliques
Stabilizes: Abs, Spinal Erectors
Stretches: Abs, Spinal Erectors

Offset Squats

Strengthens: Obliques, Hamstrings, Quads, Hips, Knees, Ankles, Glute Max
Stabilizes: Abs, Spinal Erectors, Calves, Glute Med/Min

One-Leg Dives

Prerequisites - Straight-Leg Ball Pickup: 50

Strengthens: Hamstrings

Open Book

Notes - aka. Supine Spinal Twist

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

Open Leg Rocker

Prerequisites - Boat Stretch: 50, Seated Straddle Stretches: 25, Standing Straddle Stretches: 25

Notes - Isometric variation is Upward Facing Wide Angle

Strengthens: Abs, Obliques, Spinal Erectors
Stretches: Hip Adductors, Glute Max

Ostrich Walk

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

Overhead Carries

Prerequisites - Rack Carries: 50

Notes - You have to press the weight up into the carry position.

Two-Hand Overhead Carry

Strengthens: Abs, Spinal Erectors, Serratus Anterior
Stabilizes: Triceps, Forearms, Rotator Cuffs

One-Hand Overhead Carry

Strengthens: Abs, Obliques, Spinal Erectors, Serratus Anterior
Stabilizes: Triceps, Forearms, Rotator Cuffs

Overhead Presses

Prerequisites - Wall Angels: 50, Bottom Up Holds: 50

Notes - aka. Shoulder Presses

Iso Overhead Press

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

Overhead Reaches

Banded Overhead Reach

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

Overhead Shrugs

Prerequisites - Overhead Carries: 50

Overhead Shrug

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

Overhead Squats

Prerequisites - Bodyweight Squats: 50, Overhead Carries: 50

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

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

Pallof Presses

Half-Kneeling Pallof Press

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

Pallof Press

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

Pallof Press Hold

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

Lunge Pallof Press

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

Chaos Pallof Press

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

One-Leg Pallof Press

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

Passive Hang

Notes - aka. Dead Hang.

Passive Hang