Exercise		Manual-Notes (if any)
Straight Leg Obliques Starting Position: Lie on your back and raise your legs straight into the air. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Lying Side Crunch 1) Lie with back on floor or bench with knees bent. 2) Start position: Let your knees fall to the right so that your hips are somewhat rotated. 3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee. 4) Return to start position. Repeat with other side. 5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively - elbow does not need to touch knee. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Full Situp with Twist 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. As you come up twist one shoulder towards the opposite knee. 3. Return to start position and repeat with the other shoulder. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Hip Circles 1. Sit on the floor and place a balance disc underneath your hips. 2. Raise your legs off the floor and keeping them together rotate them around in a circular motion. 3. Repeat for the prescribed number of repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Side Bridge Start on your side and press up with your right arm. Form a bridge with your arm extended and hold for the prescribed number of repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Oblique Crunch 1. Start by placing your left foot over your right knee and place your hands behind your head. 2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee. 3. Return to the starting position and repeat according to the required repetitions. 4. Repeat with the other side. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Air Bike Crunches 1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip. 2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side. 3. Continuously repeat this pattern for the prescribed repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Oblique Abductor Raise 1. Start by getting into a lateral plank pose with your hips off the ground. 2. Your only ground contact points should be your feet and elbow. 3. Holding this position raise your outside leg keeping it straight until you reach full range of motion. 4. Return your leg to the starting position and repeat for the desired repetitions. 5. Switch sides and repeat. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Single Leg Russian Twist 1. Stand with feet hip-width apart. 2. Hold medicine ball with both hands and arms only slightly bent. 3. Swing ball over to the right hip and come up onto right foot. Forcefully swing ball forward and around towards the left side so that you are only standing on left foot. Reverse back in the opposite direction. Keep the stomach drawn in to maximize proper usage of muscle. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Prone Plank Rotation on the ball 1. Start by placing your shins on top of the stability ball and getting yourself into a pushup position. 2. Keeping your body in a tight straight line rotate your legs so that the ball is now on the side of one of your legs. Your hips should be twisted compared to your upper torso. 3. Proceed to return to the starting position and repeat with the other side. 4. If this is too difficult to control and balance at first then move the ball up towards your thighs and complete the movement from there. When you have more control then move the ball back down towards your shins. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Standing Torso Twist 1. Stand with and shoulder width stance. Hold a dumbell with both hands out in front of your body. 2. While holding the dumbell rotate your trunk to the left maintaining the dumbell position. Repeat to the other side. 3. Repeat for prescribed number of repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Standing Reverse Wood Chop with Med Ball 1. Start by holding a medicine ball at knee level in a semi-squat position. 2. Rotate your trunk and extend your knees while raising the ball up towards the opposite shoulder. Keep your arms fairly straight during this movement. 3. Return to the starting position and repeat for prescribed repetitions. 4. Repeat with the other side. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Side Flexion w/ Medicine and Stability Ball Start Position: Lie on your side on top of the stability ball and separate your legs to maintain balance. While holding a medicine ball in front of your chest laterally flex your trunk up towards the ceiling. Return to starting position. Complete this on both sides. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Supine Twist with med ball 1. Lie on your back with the ball under your upper shoulders and hold onto a medicine ball above your chest. 2. Keeping the ball in front of your chest rotate your shoulders and trunk until the ball is facing the side. 3. Try to keep your hips somewhat stable and facing the ceiling during this movement. 4. The movement should initiate from your trunk. Alternate sides until the prescribed repetitions are complete. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Oblique Crunch with Medicine/Stability Ball 1. Sit in upright position on flexaball with feet flat on floor. 2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor. 3. Place hands above head holding a medicine ball. Head should be in a neutral position with a space between chin and chest. 4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise your right shoulder up toward ceiling and bring medicine ball towards opposite hip. 5. Return to start position and repeat with the other shoulder. 6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Seated Russian Twist Sit on your butt and suspend your feet off of the ground. Holding a medicine ball rotate your shoulders side to side touching the medicine ball to the ground. Repeat for the prescribed number of repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Seated Twist with med ball 1. Sit on a stability ball with knees bent at 90 degrees and hold a medicine ball at chest level. 2. Rotate your trunk from the waist until your chest is facing to the side. 3. Return to the starting position and repeat to the other side. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Jump Rope (full twister) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. Rotate hips to left side while you are jumping and then rotate back to the right. Continue for the prescribed number of jumps or time. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Twisters with medicine ball 1. Place a medicine ball in between your knees and hold. 2. While holding the medicine ball squat down and twist your knees side to side in a twisting motion. 3. Stand up and repeat the exercise for the prescribed repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
DB Side Bend Starting Position: Stand with your feet about shoulder width apart. Hold a DB in each hand. Laterally bend your torso to the side and then repeat to the other side. Return to starting position. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-10    2 8-10
Standing Lateral Bend 1. Stand with legs wider than shoulder width apart. 2. Raise your arms overhead and lean to the side. 3. Make sure that you keep your body parallel and do not lean forward or backwards. 4. Lean until a comfortable stretch is felt in your side. 5. Hold for prescribed time and then repeat to the other side. Trainer's comments:	Sets Reps Weight/ Resistance 1 30 seconds    2 30 seconds