• Stand "tall" with abs "drawn in" and glutes contracted.
• Begin with arms straight out to the side (abducted).

• Exhale as the shoulders are externally rotated (palms up), and the shoulder blades are retracted.
• DO NOT ALLOW INCREASED LORDOSIS AND/OR CERVICAL PROTRACTION TO OCCUR.
• TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE ROM USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-10 reps.

• Stand in proper alignment with hands on the hips and feet straight ahead.

• Lunge sideways landing softly on the heel of the lunge foot.
• Upon landing make sure that your foot is pointing straight ahead and your knee is directly over 2nd and 3rd toe.
• The lunge knee should at 90 degrees (if there is no compensations) and the stationary leg should be straight (knee slightly bent) with the foot pointing straight ahead.
• TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE ROM USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-10 reps.

• Stand with knees unlocked.
• Hands on hips (this helps give feedback to know if pelvis is moving).

• Draw belly button in.
• Stand on one leg.
• Let other leg extend forward to hip level and straighten out.
• Pull leg back and let knee bend so heal hits glute.
• MAKE SURE PELVIS REMAINS STABLE, ONLY LEG SHOULD BE MOVING.
• TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE ROM USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-10 reps.

• Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex

• This dynamic movement pattern involves using a wall for support, and taking the leg through an active run pattern
• Start by leaning hands against the wall, hands at shoulder height, arms straight, and body straight (as shown)
• Ensure that the body is leaning at about 30°
• Bring one leg up in triple flexion (at the foot, knee, and hip) – as shown
• Quickly accelerate the leg into triple extension (at the foot, knee, and hip), briefly brushing the forefoot on the ground as it passes the planted foot
• At a moderate speed, bring the leg back to triple flexion and repeat

• Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
• Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.

• Maintain a 'tall' body line, with NEUTRAL spine angles and belly button drawn in.
• With a "running on the spot" action, kick the heels to the butt with flexion at the knee and ankle (as shown).
• AVOID extension at the hip joint and lower back.
• Land on the toes and avoid pronation at the subtler (ankle) joint.

Do 2 sets of 20 reps, use your body weight for intensity and have a fast to full reach tempo.

Preparation :

• Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
• Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  

• This exercise involves a 1 leg balance with a bilateral overhead reach to the side (in the frontal plane)
• Start by standing on 1 leg, with the knee slightly bent (to about 20°)
• In a controlled manner, reach both hands overhead and perform a frontal plane reach to the side of the planted leg – as shown
• Return to the starting position
• TRAINERS: only allow range of motion (ROM) that can be balanced … if your client touches down with the elevated foot, decrease their ROM until they reach their threshold of success.

Do 2 sets of 20 reps, use your body weight for intensity and have a fast to full reach tempo.

Preparation :

• Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
• Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  

• This exercise involves a 1 leg balance with the other leg reaching behind in the sagittal plane
• Start by standing on 1 leg, with the knee slightly bent (to about 20°)
• In a controlled manner, reach the elevated leg behind as far as you can and still maintain balance – as shown
• Keep the foot slightly off the ground (about 5 cm or 2 in)
• Return to the starting position
• TRAINERS: only allow range of motion (ROM) that can be balanced … if your client touches down with the elevated foot, decrease their ROM until they reach their threshold of success

• This exercise involves a 1 leg balance with the other leg reaching to the side in the frontal plane
• Start by standing on 1 leg, with the knee slightly bent (to about 20°)
• In a controlled manner, reach the elevated leg out to the side as far as you can and still maintain balance – as shown
• Keep the foot slightly off the ground (about 5 cm or 2 in)
• Return to the starting position
• TRAINERS: only allow range of motion (ROM) that can be balanced … if your client touches down with the elevated foot, decrease their ROM until they reach their threshold of success.

Do 2 sets of 20 reps, use your body weight for intensity and have a fast to full reach tempo.

Preparation :

• Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
• Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  

• This exercise involves a 1 leg balance with a bilateral overhead reach in front of the head (in an anterior sagittal plane)
• Start by standing on 1 leg, with the knee slightly bent (to about 20°)
• In a controlled manner, reach both hands overhead and perform a anterior reach (in the sagittal plane)
• As the hands move in front of the head, the elevated leg will move in a posterior direction to counteract the forward momentum – as shown
• Return to the starting position
• TRAINERS: only allow range of motion (ROM) that can be balanced … if your client touches down with the elevated foot, decrease their ROM until they reach their threshold of success.

Do 2 sets of 20 reps, use your body weight for intensity and have a fast to full reach tempo.

Preparation :

• Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
• Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  

• This exercise involves a 1 leg balance with a two arm rotational reach towards the stance leg
• Start by standing on 1 leg, with the knee slightly bent (to about 20°)
• Extend the arms straight out in front of the chest
• Rotate the arms in the direction of the stance leg, keeping them at chest height - as shown
• Return to the starting position
• TRAINERS: only allow range of motion (ROM) that can be balanced … if your client touches down with the elevated foot, decrease their ROM until they reach their threshold of success.

Do 2 sets of 20 reps, use your body weight for intensity and have a fast to full reach tempo.

Preparation :

• Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
• Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  

• This exercise involves a 1 leg balance with the other leg reaching behind in the sagittal plane
• Start by standing on 1 leg, with the knee slightly bent (to about 20°)
• In a controlled manner, reach the elevated leg behind as far as you can and still maintain balance – as shown
• Keep the foot slightly off the ground (about 5 cm or 2 in)
• Return to the starting position
• TRAINERS: only allow range of motion (ROM) that can be balanced … if your client touches down with the elevated foot, decrease their ROM until they reach their threshold of success.

• This exercise involves a 1 leg balance with the other leg reaching to the posterior lateral position
• Start by standing on 1 leg, with the knee slightly bent (to about 20°)
• In a controlled manner, reach the elevated leg out to the posterior lateral position as far as you can and still maintain balance – as shown
• Keep the foot slightly off the ground (about 5 cm or 2 in)
• Return to the starting position
• TRAINERS: only allow range of motion (ROM) that can be balanced … if your client touches down with the elevated foot, decrease their ROM until they reach their threshold of success.

Do 2 sets of 20 reps, use your body weight for intensity and have a fast to full reach tempo.

Preparation :

• Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
• Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  

• This exercise involves a 1 leg balance with the other leg reaching straight ahead in the sagittal plane
• Start by standing on 1 leg, with the knee slightly bent (to about 20°)
• In a controlled manner, reach the elevated leg straight ahead as far as you can and still maintain balance – as shown
• Keep the foot slightly off the ground (about 5 cm or 2 in)
• Return to the starting position
• TRAINERS: only allow range of motion (ROM) that can be balanced … if your client touches down with the elevated foot, decrease their ROM until they reach their threshold of success.

Do 2 sets of 20 reps, use your body weight for intensity and have a fast to full reach tempo.

Preparation :

• Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
• Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  

• This exercise involves a 1 leg balance with the other leg reaching behind in the sagittal plane
• Start by standing on 1 leg, with the knee slightly bent (to about 20°)
• In a controlled manner, reach the elevated leg behind as far as you can and still maintain balance – as shown
• Keep the foot slightly off the ground (about 5 cm or 2 in)
• Return to the starting position
• TRAINERS: only allow range of motion (ROM) that can be balanced … if your client touches down with the elevated foot, decrease their ROM until they reach their threshold of success.

Do 2 sets of 20 reps, use your body weight for intensity and have a fast to full reach tempo.

Preparation :

• Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
• Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  

• This exercise involves a 1 leg balance with the other leg reaching straight ahead in the sagittal plane
• Start by standing on 1 leg, with the knee slightly bent (to about 20°)
• In a controlled manner, reach the elevated leg straight ahead as far as you can and still maintain balance – as shown
• Keep the foot slightly off the ground (about 5 cm or 2 in)
• Return to the starting position
• TRAINERS: only allow range of motion (ROM) that can be balanced … if your client touches down with the elevated foot, decrease their ROM until they reach their threshold of success.

• This exercise involves a 1 leg balance with the other leg reaching into rotation in the transverse plane
• Start by standing on 1 leg, with the knee slightly bent (to about 20°)
• In a controlled manner, reach the elevated leg into rotation as far as you can and still maintain balance – as shown
• Keep the foot slightly off the ground (about 5 cm or 2 in)
• Return to the starting position
• TRAINERS: only allow range of motion (ROM) that can be balanced … if your client touches down with the elevated foot, decrease their ROM until they reach their threshold of success
• This is an excellent exercise to dynamically stretch the hip. If any clients exhibit tightness in the hip, this is usually due to weakness. This movement facilitates strength in the hip.

Do 2 sets of 20 reps, use your body weight for intensity and have a fast to full reach tempo.

Preparation :

• Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
• Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  

• This exercise involves a 1 leg balance with a two arm rotational reach towards the stance leg
• Start by standing on 1 leg, with the knee slightly bent (to about 20°)
• Extend the arms straight out in front of the chest
• Rotate the arms in the direction of the stance leg, keeping them at chest height - as shown
• Return to the starting position
• TRAINERS: only allow range of motion (ROM) that can be balanced … if your client touches down with the elevated foot, decrease their ROM until they reach their threshold of success.

• This exercise involves a 1 leg balance with a two arm rotational reach away from the stance leg
• Start by standing on 1 leg, with the knee slightly bent (to about 20°)
• Extend the arms straight out in front of the chest
• Rotate the arms in a direction away from the stance leg, keeping them at chest height - as shown
• Return to the starting position
• TRAINERS: only allow range of motion (ROM) that can be balanced … if your client touches down with the elevated foot, decrease their ROM until they reach their threshold of success.

Do 2 sets of 20 reps, use your body weight for intensity and have a fast to full reach tempo.

Preparation :

• Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
• Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  

• This exercise involves a 1 leg balance with a bilateral overhead reach to the side (in the frontal plane)
• Start by standing on 1 leg, with the knee slightly bent (to about 20°)
• In a controlled manner, reach both hands overhead and perform a frontal plane reach to the side of the planted leg – as shown
• Return to the starting position
• TRAINERS: only allow range of motion (ROM) that can be balanced … if your client touches down with the elevated foot, decrease their ROM until they reach their threshold of success.

• This exercise involves a 1 leg balance with a bilateral overhead reach to the side (in the frontal plane)
• Start by standing on 1 leg, with the knee slightly bent (to about 20°)
• In a controlled manner, reach both hands overhead and perform a frontal plane reach in a direction opposite to the side of the planted leg – as shown
• Return to the starting position
• TRAINERS: only allow range of motion (ROM) that can be balanced … if your client touches down with the elevated foot, decrease their ROM until they reach their threshold of success.