This exercise is an Iso -bent over row using the BOSU ball for instability. This can also be done on a mat or pillow while on one foot. The same side foot must be down while the same side arm is rowing. Notice that the implement is a barbell that is place in the corner for support. The knees are bent to reduce pressure on the low back and the head is in a neutral position.

Muscle group: Upper back and biceps

This exercise is called a Bridge. It is isometric in nature; you will hold this position for 30-60 seconds. Teaching cues are keeping the hips up (tabletop), knees right over the feet, and squeezing the gluteals , low back, and abdominals.

Muscle group: Abs/low back

The same exercise as the Bridge except the level of difficulty is raised by extending one leg out at a time, which puts a big demand on the core complex.

Muscle group: Abs/low back

This is the Bridge with a rotary twist. You will start with arms extended pointing towards the sky and then rotate 90 degrees to the left and the 180 degrees back the other way. This exercise should be performed for 30-90 seconds. To increase level of difficulty you can hold a med ball of varying weights.

Muscle group: Abs/low back/ obliques

This is the Stationary Plank, again an isometric exercise and can be held for 30-90 seconds. Notice the flat back (tabletop), head is looking straight down. Variations include push-ups, single leg planks, single leg plank with push-ups, and pikes.

Muscle group: Abs/low back

This is a Plank with Hip Flexion. You will start in plank position and then tuck the knees into the chest and then extend back to full position. You can add in a push-up between hip flexion for more variation.

Muscle group: Abs/low back

This exercise is called the Reverse Plank. You will lay on your back with feet on ball about shoulder width apart and then raise hips off floor. You will hold the position at the top for a 1-2 count and then slowly lower yourself back to the floor. Beginners will need to put their arms out to the side for stabilization. To increase difficulty bring arms to chest and hold position at top for 30-90 seconds.

Muscle group: Abs/low back

This exercise is called the Reverse Plank with Leg Curl. You will hold the position at top and curls legs to gluteals and then extend back out. You can keep hips off the ground or return them to the ground between each leg curl.

Muscle group: Abs/low back/Hamstrings

This is the Medicine Ball Toss with Rotary Twist. Find a stable wall and stand to the side of it, from the opposite side of wall you will rotate toward wall with enough velocity to get the ball to bounce back to you.

Muscle group: Abs/low back/ obliques

This is the Manual Frontal Raise with Body Bar. Start with bar at the lap and the drive up and to your nose. The trainer will provide adequate resistance to meet the needs of the trainee.

Muscle group: Anterior Deltoids

This is the Manual Biceps Curl with Body Bar. The trainee will start at full extension of the arms on their lap and then curl arms all the way in while the trainer is providing resistance.

Muscle group: Biceps

This is the Manual Shoulder Press with Body Bar. This can be done from a chair (as seen) or from the floor. Place hands shoulder width apart on bar, start from upper chest area and extend up towards the sky until arms reach full extension and then lower back to starting position.

Muscle group: Anterior Deltoids/Medial Deltoids/Triceps

This exercise is the Manual Triceps with Body Bar. Trainee lies flat on back with knees bent (feet flat on floor). Trainee places elbows on trainer's shins for support and then from trainees' the forehead will extend arms until fully extended and then slowly return to starting position.

Muscle group: Triceps

This is the Physio ball Bench Press. Place trainee on the ball in the upper shoulder region. Feet should be under knees. Start from bottom position and extend up and slowly return to starting position. Note: this has to be done slowly otherwise you will bounce off of ball and start with lightweights to get stabilized.

Muscle group: Anterior Deltoids/Pectorals/Triceps/Core

This exercise is called Plyo Lunges. Start in lunge position and then explode up into air while switching feet in air and the come back down under control and repeat. This is a high level exercise and should only be attempted once the basic lunge has been mastered. Note: Make sure knees do not break plane of toes.

Muscle group: Quadriceps/ Gluteals /Low back