Exercise		Manual-Notes (if any)
Barbell Deadlift 1. Start Position: Assume a shoulder width stance, knees inside arms. Feet flat on floor. 2. Position shoulders slightly over bar and grab bar. Begin pull by extending the knees. 3. Keep angle of your back constant and lift bar straight up. Keep bar close to the body and keep shoulders directly over the bar. 4. Return to starting position. Trainer's comments: *If you do not have a barbell, you may substitute by using two dumbbells, placing one 3-5lb. dumbbell in each hand.	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Lateral Lunge on Box Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability. Step laterally 2-3 feet and place foot onto a box 12-24” high. Bend knee into a lunge. Pushing off foot, return to start position. Continue with same leg or alternate as prescribed. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. Trainer's comments: *If you do not have a barbell, you may subsitute by using two dumbells, placing one 3-5lb. dumbell in each hand.	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Reverse Lunge w/ DB 1) Start position: Stand with feet hip width apart. 2) Step backward 2-3 feet and lower body forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. 6) To increase intensity, grasp DB’s in each hand (weight prescribed by trainer). Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Lateral Step Down Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability. Step laterally 2-3 feet and place foot down onto ground. Bend knee into a lunge. Pushing off foot, return to start position. Continue with same leg or alternate as prescribed. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Step Downs Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability. Step forward 2-3 feet and place foot down onto ground. Bend knee into a lunge. Pushing off foot, return to start position. Continue with same leg or alternate as prescribed. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
DB Lunge Crossover 1) Start position: Stand with feet hip width apart. Grasp DB’s and hold out in front of body 2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. As you are lunging swing dumbells across body towards the hip. 3) Pushing off front foot, return to start position with legs and dumbells. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Lateral Kick with bar 1. Stand with your feet shoulder width apart. Hold onto a stationary object with one hand. 2. Raise the opposite foot off the ground and kick laterally out to the side. 3. Keep the leg and foot elevated and repeat according to the prescribed repetitions. 4. Repeat with the other leg. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
DB Lunge 1) Start position: Stand with feet hip width apart. Grasp DB’s hang arms down at sides. 2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Stationary Bodyweight Lateral Lunge/Squat 1. Start by placing your hands behind your head and your feet placed with a wide stance. 2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot. 3. Return to the starting position and repeat the same movement to the other side. 4. Alternate this movement back and forth until the desired repetitions are met. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
One Leg Box Step Up 1. Stand to the right of the box. Place left foot on top of box. 2. Raise body using the left foot only until leg is extended 3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Bridging 1. Begin by lying on your back, knees bent, and feet on the floor. Extend your arms out to steady yourself. 2. Squeeze buttocks and raise your hips and lower back off the floor to form a straight line from your knees to your chest. Do not arch your back. 3. Hold for 5-10 seconds and slowly return to starting position. Relax for 5 seconds. 4. Repeat for required number of repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
ABC squat 1. Start in a squat stance with feet shoulder width apart and your hands in front. 2. Squat down driving the hands and shoulders to the left. The hips will go to the right. 3. Return to the starting position and repeat to the opposite side. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Single Leg Kickbacks 1. Start in a four point position with your hands and knees on the ground. 2. Proceed to kick your leg back and up until you reach full extension. 3. Squeeze your glute muscle while performing this movement. 4. Repeat with the other leg. 5. For a more advanced movement you can attach an ankle weight around your leg. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Hip Hikes 1. Start by lying face down with your legs straight. 2. Slowly raise one leg keeping it straight using just your glute muscles. 3. Return to the starting position and repeat for the desired repetitions. Repeat with the other leg. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
QHE 1. Start by kneeling on all fours. 2. Keeping your hips level bring one leg out to the side. Think of the movement a dog does with a fire hydrant. 3. Maintain your posture and balance and do not lean to the side while doing this exericse. Your back should stay nice and flat. 4. Repeat for the desired repetitions and then repeat with the other side. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Single Leg Bridge and hold 1. Start by lying on your back with the ball under the upper part of your back. 2. Bring your hips up so that they are parallel to the ground. 3. While maintaining this position lift one leg off the ground and try to extend it. 4. Try to hold this position for the recommended time. Repeat with the other leg. Trainer's comments:	Sets Reps Weight/ Resistance 1 30 seconds    2 30 seconds
Yoga Side Stretch 1. While in the Child Pose, place your right hand next to the chest, elbow bent and stretch your left arm up over your head, palm resting on the floor, keeping your hips straight. 2. Turn your head and look under your arm, feeling a stretch down the left side of your back. 3. Hold for 3 or more breaths and switch sides. Trainer's comments:	Sets Reps Weight/ Resistance 1 30 seconds    2 30 seconds
Yoga Cow Face Down 1. Begin in a sitting position, place the left heel beside the right hip and the right leg over top of the left knee. The right foot is by the left hip. 2. Stack the knees on top of one another. Both sitting bones down on the floor extend the spine and work the crown towards the sky. 3. Interlock the fingers and place the palms on top of the right thigh gently pushing down towards the floor. Breath here for 5 to 10 deep breaths. 4. Repeat on the other side. Trainer's comments:	Sets Reps Weight/ Resistance 1 30 seconds    2 30 seconds
Seated Intermediate Spinal Twist 1. Begin by sitting legs extended, bring the left leg over top of the right leg, foot flat on the floor and keep the right leg extended, lift the right toes up towards the sky, contract the right quadricep muscles. 2. Hug the right knee into the chest with the right arm and place the left hand behind the body. Look over the left shoulder and allow the breath to increase the stretch. 3. Maintain a straight spine, sitting bones rooted down towards the ground and crown working towards the sky. Hold this posture for 5 to 15 deep breaths. Repeat on the other side. Trainer's comments:	Sets Reps Weight/ Resistance 1 30 seconds    2 30 seconds