Reserve A Session

Phase 1

Strength Exercises

 

 

 

 

  • Maintain alignment of the spine.
  • Draw-in belly button.
  • Keep elbows bent.

 

 

  • Maintain alignment of the spine.
  • Draw-in belly button.
  • Keep elbows bent.

 

 

  • Maintain alignment of spine.
  • Draw in belly button.
  • Maintain forward bend from the hips.

 

 

  • Press heels into plate.
  • Contract glutes , press hips upward
  • Keep shoulders parallel on step.

 

 

  • Maintain alignment of the spine.
  • Draw-in belly button.

 

 

 

 

Phase 1

Stretching Exercises

 

 

 

  • Tuck butt under and push hips forward.
  • Raise arm opposite to foot on floor and reach toward opposite side.
  • Don't overextend low back.

 

 

        Flex front hip and knee 90-degrees.

        Maintain neutral spine and slowly flex torso forward.

 

 

        Place arm on plate at 45-degree angle with hand in chop position.

        Maintain neutral spine while lowering chest.

        Maintain shoulder alignment.

 

 

  • Place both arms on plate, hands in chop position.
  • Maintain shoulder alignment while lowering chest.
  • Maintain neck & spine alignment.

 

 

 

 

Phase 1

Massage/Relaxation

 

 

 

  • Press low back & glutes into plate.
  • Keep shoulders relaxed on step.

 

 

  • Press front of thigh into plate.
  • Maintain optimal spinal alignment while evenly distributing body weight.
  • Alternate sides.

 

 

  • Keep hips,knees & feet in lateral stacked position.
  • Maintain neck/spine alignment.
  • Alternate sides.

 

 

 

 

Phase 2

Stretching

 

 

 

  • Tuck butt under and push hips forward.
  • Raise arm opposite to foot on floor and reach toward opposite side.
  • Don t overextend low back.

 

 

        Flex front hip and knee 90-degrees.

        Maintain neutral spine and slowly flex torso forward.

 

 

        Place arm on plate at 45-degree angle with hand in  chop position.

        Maintain neutral spine while lowering chest.

        Maintain shoulder alignment.

 

 

  • Place both arms on plate, hands in chop position.
  • Maintain shoulder alignment while lowering chest.
  • Maintain neck & spine alignment.

 

 

 

 

Phase 2

Strength

 

 

 

  • Keep feet hip width apart, knees bent.
  • Draw in belly button while bending forward from hips.
  • Squeeze shoulder blades together while gripping straps.

 

 

  • Draw in belly button, contract glutes.
  • Maintain neck/spine alignment.
  • Squeeze shoulder blades as you lower.

 

 

  • Draw in belly button while bending forward from hips.
  • Squeeze shoulder blades to maintain prisoner position of upper body.
  • Maintain neck/spine alignment.

 

 

 

  • Keep shoulders parallel on step.
  • Contract glutes , press hips upward
  • Keeping knees parallel, extend one knee, then alternate.

 

 

  • Maintain optimal alignment of the spine.
  • Draw-in belly button.

 

 

 

Phase 2

Massage/Relaxation

 

 

 

  • Press low back & glutes into plate.
  • Keep shoulders relaxed on step.

 

 

  • Press front of thigh into plate.
  • Maintain optimal spinal alignment while evenly distributing body weight.
  • Alternate sides.

 

 

  • Keep hips,knees & feet in lateral stacked position.
  • Maintain neck/spine alignment.
  • Alternate sides.

 

 

 

 

Phase 3

Stretches

 

 

 

  • Tuck butt under and push hips forward.
  • Raise arm opposite to foot on floor and reach toward opposite side.
  • Don t overextend low back.

 

 

        Flex front hip and knee 90-degrees.

        Maintain neutral spine and slowly flex torso forward.

 

 

        Place arm on plate at 45-degree angle with hand in chop position.

        Maintain neutral spine while lowering chest.

        Maintain shoulder alignment.

 

 

 

 

Phase 3

Strength

 

 

 

  • Keep feet hip width apart, knees bent.
  • Draw in belly button while bending forward from hips.

 

 

  • From push-up position, rotate hips & trunk.
  • Maintain neck/spine alignment.
  • Squeeze shoulder blades as you extend one arm to ceiling, then alternate sides.

 

 

  • Draw in belly button while bending forward from hips.
  • Extend arms, align at ear level.
  • Maintain neck/spine alignment.
  •  

 

  • Keep shoulders parallel on ball.
  • Contract glutes , press hips upward
  • Keep knees parallel.

 

 

  • Maintain optimal alignment of the spine.
  • Draw-in belly button & contract glutes.
  • Extend one leg , then alternate.

 

 

 

 

Phase 3

Massage/Relaxation

 

 

 

  • Press low back & glutes into plate.
  • Keep shoulders relaxed on step.

 

 

  • Press front of thigh into plate.
  • Maintain optimal spinal alignment while evenly distributing body weight.
  • Alternate sides.

 

 

  • Keep hips, knees & feet in lateral stacked position.
  • Maintain neck/spine alignment.
  • Alternate sides.