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