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BB front balance lunge1BB front balance lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Place barbell on shoulders below the neck
  • Raise one foot off the ground, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
  • Stabilize
  • Step forward  with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
  • DO NOT allow front knee to extend past the big toe to prevent injury.
  • Pushing off front heel, raise to starting position. Complete 12 reps before repeating with opposite leg.
  • Remember to keep head and back upright in a neutral position.          
  • Shoulders and hips should remain squared at all times.
  • Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side.
  • Back knee should not come in contact with floor.
  • Complete 12 reps before repeating with opposite leg
  • WATCH VIDEO
One arm rotation on the ball1One arm rotation on the ball2
  • Lie on on the ball , side opposite of working arm.
  • Start position: Grasp dumbbell and  raise  elbow at shoulder level
  • Flex elbow  at 90° . Forearm should be  parallel to the  floor.
  • Rotate arm outward keeping elbow at 90°.
  • Return to start position.
  • Repeat 12 times with each side
  • WATCH VIDEO
Rubber bend walks1Rubber bend walks2
  • Start by placing a mini band around your ankles and standing with your feet parallel.
  •  Keeping your hips level throughout the movement slide your left foot to the left about 6-12 inches or until the resistance is too great and then slide your right foot to a parallel stance again.
  •  Repeat this movement 15 times 
  •  Repeat with the other leg. 
  • Make sure you keep your hips level and do not hike your hip to left the lead leg. This will defeat the purpose of the exercise. 
  • It does take some time to master the subtle lifting of the lead foot and abducting it out to the side. Start with a light band until you have mastered the technique. Your foot should only raise just enough to slide it to the side which is like 1/4in.
  • WATCH VIDEO
One arm balance reverse lunge1One arm balance reverse lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Grasp dumbbells
  • Position one dumbbell at ear level with overhand grip (palm   facing forward) and elbows  forming 90°bent
  •  Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Raise one foot off the ground, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
  • Stabilize
  • Step backward  with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe to prevent injury.
  • Pushing off front heel, raise to starting position.
  • Remember to keep head and back upright in a neutral position.          
  • Shoulders and hips should remain squared at all times.
  • Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side.
  • Back knee should not come in contact with floor.
  • Complete 12 reps before repeating with opposite leg.
  • WATCH VIDEO
bb balance step up on the bench1bb balance step up on the bench2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Place a barbell on you shoulders
  • Tighten abs, activate glutes
  • Step up onto the box with one leg , knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
  • Stabilize
  • Return lifted leg to the ground do 12 reps
  • Switch sides and repeat with opposite leg.
  •  Be sure not to raise front heel from box while step down.
  • WATCH VIDEO
Side bb step up1Side bb step up2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high) with your left side
  • Lift chest, shoulders back and tuck chin
  • Place a barbell on you shoulders
  • Tighten abs, activate glutes
  • Step up onto the box with left  leg , knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg and  move the back foot beside the front foot
  • Stabilize
  • Return lifted leg to the ground do 12 reps
  • Switch sides and repeat with opposite leg.
  •  Be sure not to raise front heel from box while step down.
  • WATCH VIDEO
BB straight arm raise1BB straight arm raise2
  • Grasp the barbell by positioning hands with shoulder width
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Keeping the arms straight  raise them above your head 
  • Slowly Return to the starting position moving your shoulder blades
  • Repeat 12 times
  • WATCH VIDEO
Elevated push up on the ball1Elevated push up on the ball2
  • Lie face down on a ball with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
  • Place hands slightly wider than shoulder width
  •  Start position: Extend your arms and place feet at hip width with toes positioned onto a secure bench or chair.
  •  Lower your body (legs, hips, trunk, and head).
  •  Return to the start position by extending at the elbows and pushing the body up. 
  • Remember to keep the head and trunk stabilized in a neutral position by contracting your abs .
  • Repeat 12 reps .
  • WATCH VIDEO
Scorpion on the bench1Scorpion on the bench2 
  • Get into a pushup position with your feet on a bench.
  • Tighten abs and activate glutes, keeping lower back in neutral position 
  • Raise your right knee towards your right shoulder and return to starting
  • Maintain a flat back and do not allow your hips to sag toward the ground . Don't round your back either
  • Make sure you do not feel pain in lower back
  • Repeat 12 times with each leg.
  • WATCH VIDEO
Balance Side bb step up1Balance Side bb step up2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Place a barbell on you shoulders
  • Tighten abs, activate glutes
  • Step up laterally  onto the box with one leg , knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
  • Stabilize
  • Return lifted leg to the ground do 12 reps
  • Switch sides and repeat with opposite leg.
  •  Be sure not to raise front heel from box while step down. 
  • WATCH VIDEO

Cross bb balance step up1Cross bb balance step up2

  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high) with your left side
  • Lift chest, shoulders back and tuck chin
  • Place a barbell on you shoulders
  • Tighten abs, activate glutes
  • Step up laterally  onto the box with right leg ,(cross step)  knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg and and lifting opposite leg so that hip and knee are bent at a 90-degree angle
  • Stabilize
  • Return lifted leg to the ground do 12 reps
  • Switch sides and repeat with opposite leg.
  • Be sure not to raise front heel from box while step down.
  • WATCH VIDEO