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.