Exercise Descriptions
1-Leg Deadlift • Stand with your feet slightly greater than shoulder-width apart.
• Pick one foot off the ground and extend that foot backward.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Let your arms hang at your sides.
• Start the movement at the hip joint. Push your butt back and "sit back as if you were sitting on a chair". Go slowly and focus on balance.
• Go until your thigh is parallel to the floor, but keep your lower back flat.
• Push with your buttocks, hamstrings, and quadriceps to return to the start position.
• Complete all the given repetitions for one leg and then switch.
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| One Leg Dead Lift Position A |
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| One Leg Deadlift Position B |
Prisoner Forward Lunge
• Stand with your feet shoulder-width apart and hold a light dumbbell in each hand.
• Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together to work the upper back.
• Step forward with your right leg, taking a slightly larger than normal step.
• Keep your left toe on the ground and use it to help keep your balance. The left knee should also be bent. Lower your body until your right thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push with your right leg to return to the starting position.
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| Prisoner Forward Lunge Position A |
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| Prisoner Forward Lunge Position B |
Single Leg Reaching Lunge
• Stand with your feet shoulder-width apart in front of a small object that you have placed 3 feet in front of you. Now stand on your right leg, balance yourself, and then bend your knee and reach forward to touch the object with your right hand.
• Touch the object and return to the starting position without losing your balance.
• Without switching legs, perform the same exercise but use your left hand to reach forward and touch the cone. Perform all repetitions on the right leg and then switch.
• As you get better, you can place 3 cones in a line (one to the left, one in the center, and one to the right). This will require greater balance.
• You can also experiment with placing the cone further away from you.
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| Single Leg Reaching Lunge Position A |
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| Single Leg Reaching Lunge Position B |
• Lie on your back with your knees bent and feet flat on the floor.
• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks.
• Bridge your hips up by contracting your glutes. Don't use your lower back.
• Hold your hips elevated for a 1-count. Keep your abs braced and squeeze the glutes.
• Slowly lower your hips down until they are an inch above the ground. Then repeat.
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| Lying Hip Extensions Position A |
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| Lying Hip Extensions Position B |
• Lie on your back with your knees bent and feet flat on the floor.
• Brace your abs, and contract your right glute (butt muscle) while you take your left leg, lift it off the floor and hold it in the position shown.
• Using the right glute, bridge your hips up.
• Keep your abs braced. Do not use your low back to do this exercise.
• Slowly lower your hips down until they are an inch above the ground.
• Perform all reps for one leg and then switch sides.
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| Lying 1-Leg Hip Extension Position A |
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| Lying 1-Leg Hip Extension Position B |
Ab Curl
• Always keep one leg straight. This helps to maintain the neutral spine during the exercise which keeps spine loads lower than if both legs were bent.
• Only curl up to the point where the shoulder blades just come off the floor. The pivot point is not in the low back, but in the rib cage.
• Keep your head in a neutral position and pick a spot on the ceiling. Try to lift from your shoulders toward the spot on the ceiling, instead of curling down toward your feet. If it seems easy, you are probably doing something incorrectly.
• For additional challenge, hold the "up" position for 5 seconds and say the count out loud. This increases the work on the spine stabilizers by forcing them to aid in breathing as well as spine stability.
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| Bent Knee Ab Curl Position A |
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| Bent Knee Ab Curl Position B |
Plank
• Lie on your stomach on a mat.
• Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat.
• Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.
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| Plank Position A |
• Hold this position for the recommended amount of time or 10 seconds if you are doing multiple repetitions.
Side Plank • Lie on a mat on your right side.
• Support your bodyweight with your knees and on your right elbow.
• Raise your body in a straight line so that your body hovers over the mat.
• Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.
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| Side Plank Position A |
• Hold this position for the recommended amount of time or 8-10 seconds if you are doing multiple repetitions.
Bicycle Crunch • Lie on your back with your knees bent 90 degrees & hands behind your head.
• Lift your feet off the ground and bring your knees back towards your chest.
• Curl you body off the ground and bring your right elbow to your left knee.
• In the process, you should be able to bring your right shoulder blade off the ground. You don't need to curl up any higher.
• Return to the start position. Then repeat the movement for the left side.
• Continue to alternate sides for the desired number of reps with each movement counting as a single repetition.
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| Bicycle Crunch Position A |
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| Bicycle Crunch Position B |
Mountain Climbers
• Brace your abs.
• Start in the top of the push-up position.
• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest.
• Do not let your hips sag or rotate.
• Keep your abs braced and slowly return your leg to the start position.
• Alternate sides until you complete all of the required repetitions.
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| Mountain Climbers Position A |
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| Mountain Climbers Position B |
• Kneel on a mat and place your hands on the mat under your shoulders. You should be on "all fours" (like a dog).
• Brace your abs.
• Raise your right hand and left leg simultaneously while keeping your abs braced.
• Point your right arm straight out from your shoulder and your left leg straight out from your hip. Your pelvis should not rotate (if someone placed a ball in the small of your back, it shouldn't have fallen off). Your back should be flat like a table.
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| Bird Dog Position A |
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| Bird Dog Position B |
• Hold for 3-5 seconds and then slowly lower without rotating your pelvis.
Another great set of exercises from Craig Ballantyne at Turbulence Training!
For all of Craig's Programs and Information go to http://www.turbulencetraining.com
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