Table of Contents
Foreword
Introduction: The Program
Chapter 1: Warming Up and Stretching
Lower-Leg Stretch, Standing Quad Stretch, Hamstring Stretch 1, Hamstring Stretch 2, Hips and Buttocks Stretch 1, Hips and Buttocks Stretch 2, Hip Extension Prone, Lower-Back Stretch, Posture Stretch, Neck and Shoulder Stretch, Shoulder Shrugs Prone, External Rotation with Elastic Resistance, Internation Rotation with Elastic Resistance, Lower Trapezius, Extension with Elastic Resistance, Flexion with Elastic Resistance
Chapter 2: Balance
Reciprocal Dumbbell Press, Incline Dumbbell Press with Feet Up, Cable Row in Half-Seat on a Half-Round, Half-Seat Cable Row with Two Tilt Boards, Single-Leg Bent-Over Dumbbell Row on Tilt Board, Upright Row on One Leg, Horse-Width Squat on Half-Round, Unilateral Squat, Circle Hop, Standing Hip Extension, Cable Pull-Through with One-Leg Stance
Chapter 3: Lower Body
Squat, Squat at Horse Width, Squat at Horse Width with Lateral Shift, Timed Wall Squat with Physioball and Pulsing Motion, Leg Press at Horse Width, Step Up, Anterio-Lateral Step Up, Lateral Step Up, Lunge, Crossover Lunge, Forward Leg Swing, Standing Hip Extension with External Rotation, Hip Abduction, Hip Adduction, Straight-Knee Dead Lift, Bent-Knee Dead Lift, Leg Extension, Seated Leg Curl, Standing Heel Raise at Horse Width with Angulation, Seated Heel Raise at Horse Width with Angulation, Seated Heel Raise at Horse Width, Half-Seat Raise
Chapter 4: Pelvic Tilt
Hanging Knee Raise, Incline Board Reverse Curl, Reciprocal Hanging Knee Raise, Counter Rotation, Trunk Curl with Rotation on a Physioball, Trunk Curl with Alternate Knee Raise on a Physioball, Alternate Leg Lowering on an Incline Board, Dynamic Pelvic Control, Pelvic Clock, Seated Physioball Hula, Seated Physioball Back and Forth, Physioball Scale, Trunk Extension with Rotation on Physioball
Chapter 5: Posture
Shoulder Rotation with Physioball, Seated Dumbbell Front Raise on Physioball, Seated Row on Physioball, Timed Wall Squat with Trunk Rotation, Russian Twist with Medicine Ball, Side Plank, Side Plank with DynaDisc, Side Bending on a Half-Round, Trunk Extension, Trunk Extension with Rotation, Medicine Ball Swing, Combo Squat with Low-to-High Pull, Quadruped Trunk Extension, Prone Trunk Extension on Physioball with Shoulder Extension, Self-Mobilization with Physioball and Foam Roller
Chapter 6: Upper Body
Bench Press, Close-Grip Bench Press, Close-Grip Bench Press Feet Up, Medicine Ball Push-Up, Walkover Push-Up, Reverse-Grip Pull-Down, Dips, Straight-Arm Pull-Down, Standing Row Half-Seat Position, Seated Row Prone Grip, Bent-Over Row, Bent-Over Transverse Row, Incline Dumbbell Row, Upright Row
Glossary
Resources
Index
Acknowledgments
