Advanced Routine: Posture & Balance Many of the exercises listed can be modified & varied using medballs, stability balls, BOSU, dynadiscs or foam rollers for stability challenges.
| CORE STABILITY |
| Stg Rolldown/rollup |
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| Stg one leg balances |
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| Plank w/variations |
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| Elbow plank w/variations |
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| Ball plank drop & catch |
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| Ball walk outs |
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| Ball pikes |
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| Ball walk out w/rotation |
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| Kneeling ball balance |
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| Stg medball balance |
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| Kneeling stability knee lift |
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| Kneeling Opposite arm/leg |
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| Full plank opposite arm/leg |
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| COORDINATION/POWER/REFLEXES |
| Upper Body Matrix |
|
up-out-cross-bi-row-cut |
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| Lower body Matrix |
|
f-s-b lunges |
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| Super Leg Series |
|
sq--lng--jump lng--jump sq |
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| Med Ball mix |
|
over-under-around |
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| Lucky 7 run series |
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| Jumproping |
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| Cone lateral jump & reach. |
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