Core, Balance & Reactive Training

1. A Core, Balance & Reactive Training Strength Phase I Approximate Time: 20 Min • Required Equipment : • Stability Ball • Step Purpose: Progress the body’s CBR ability. Notes: Complete recommended number of reps. Log if unable to complete reps or if not fatigued by last rep. • Optional Equipment : • Metronome • Mat • Heart Rate Monitor

2. Duration Per Exercise Rest (after all Ex) 2 Min 15 Sec 30 Sec Cardiovascular Warm-Up Click to Begin Follow along with video at your own pace or complete each of the following exercises for 15 seconds. Jog In Place High Knees Butt Kickers Front-Back Jumps Side-Side Jumps Twisting Jumps Vertical Climbers Jumping Jacks

3. ROM Reps Antagonist Reps Rest 4 4 5 Sec Muscular Warm-Up Click to Begin Follow along with video or complete each of the following exercises 4 times without restriction and then four times using opposing muscles to create resistance. Trunk Twists Lateral Arm Raises Deadlifts 4. Windmills 5. Arm crossovers 6. Squats

4. Superset to follow • Upcoming Exercises: • Military Push-up • Standing Arm Band X-over * Prepare equipment for both exercise as there is no rest between them.

5. StaBall Crunch Core - Stability Click for Demo Set-up: Center of ball below belly button. Feet flat on ground. Spine in contact with ball from tailbone to shoulder blades. Movement: Squeeze abdomen to pull shoulder blades up and away from ball Tip: Don’t bounce at bottom of movement.

6. Prone Forearm Plank Core - Strength Set-up: Toes and forearms on the ground. Straight line from heels to shoulders. Actively contract all stabilizing muscles, butt, abs, hamstrings, quads. Tip: Think of bracing your body to catch something about to be dropped on your butt.

7. StaBall Crunch Core - Stability Click for Demo Set-up: Center of ball below belly button. Feet flat on ground. Spine in contact with ball from tailbone to shoulder blades. Movement: Squeeze abdomen to pull shoulder blades up and away from ball Tip: Don’t bounce at bottom of movement.

8. Prone Forearm Plank Core - Strength Set-up: Toes and forearms on the ground. Straight line from heels to shoulders. Actively contract all stabilizing muscles, butt, abs, hamstrings, quads. Tip: Think of bracing your body to catch something about to be dropped on your butt.

9. Step Up to Balance (Left) Balance - Strength Click for Demo Set-up: Face step with 80% of body weight on right foot. Left foot on step with both feet straight forward. Movement: Transfer weight to left foot and lift right leg past the other until right thigh is parallel with ground. Tip: Keep eyes forward and shoulders high and facing straight forward.

10. Step Up to Balance (Right) Balance - Strength Click for Demo Set-up: Face step with 80% of body weight on left foot. Right foot on step with both feet straight forward. Movement: Transfer weight to right foot and lift left leg past the other until left thigh is parallel with ground. Tip: Keep eyes forward and shoulders high and facing straight forward.

11. Step Up to Balance (Left) Balance - Strength Click for Demo Set-up: Face step with 80% of body weight on right foot. Left foot on step with both feet straight forward. Movement: Transfer weight to left foot and lift right leg past the other until right thigh is parallel with ground. Tip: Keep eyes forward and shoulders high and facing straight forward.

12. Step Up to Balance (Right) Balance - Strength Click for Demo Set-up: Face step with 80% of body weight on left foot. Right foot on step with both feet straight forward. Movement: Transfer weight to right foot and lift left leg past the other until left thigh is parallel with ground. Tip: Keep eyes forward and shoulders high and facing straight forward.

13. Recoil Forward Jump Reactive - Strength Click for Demo Set-up: Shoulders over knees over toes, hands in front of chest. Movement: Drive elbows and jump backward. Land on fore feet and immediately spring back forward. Land on fore feet and lower into starting position; hold pose. Tip: Touch ground as briefly as possible.

14. Recoil Backward Jump Reactive - Strength Click for Demo Set-up: Shoulders over knees over toes, hands in front of chest. Movement: Swing arms back then drive elbows forward and jump forward. Land on fore feet and immediately spring back. Land on fore feet and lower into starting position; hold pose. Tip: Touch ground as briefly as possible.

15. Recoil Forward Jump Reactive - Strength Click for Demo Set-up: Shoulders over knees over toes, hands in front of chest. Movement: Drive elbows and jump backward. Land on fore feet and immediately spring back forward. Land on fore feet and lower into starting position; hold pose. Tip: Touch ground as briefly as possible.

16. Recoil Backward Jump Reactive - Strength Click for Demo Set-up: Shoulders over knees over toes, hands in front of chest. Movement: Swing arms back then drive elbows forward and jump forward. Land on fore feet and immediately spring back. Land on fore feet and lower into starting position; hold pose. Tip: Touch ground as briefly as possible.

17. Floor Stretches Flexibility Posterior Hamstring Glutes Quads

18. Wall Stretches Flexiblity Calves Lats Chest

19. Strength Phase Congratulations! You’ve completed the workout! *Log your workout notes.