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 Tempo Time 1 12x2        2 12x2        3 12x2        Actual Done 1         2         3
Bridge (Plank) on elbows 1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest. 2. Prop yourself up to form a bridge using your toes and forearms. 3. Maintain a flat back and do not allow your hips to sag towards the ground. 4. Hold for the required time limit or until you can no longer maintain a flat bridge. Trainer's comments: keep belly button drawn in.	Sets Reps Weight/ Resistance Tempo Time 1 1x30s        2 1x30s        3 1x30s        Actual Done 1         2         3
Glute Drop 1) Assume back lying position on ball. Place hands at sides with palms down on floor. 2) Start position: Hips are close to the floor with your knees bent. 3) Raise hips off floor by pressing heels into floor. 4) Return to start position. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 12        2 12        3 12        Actual Done 1         2         3
Low Back Extension 1) Lie face down on flexaball with knees and feet on floor. 2) Flexaball placement should be at abdominal to lower chest region. 3) With hands on chest, raise trunk 4-8 inches. 4) Lower to start position. 5) To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 12        2 12        3 12        Actual Done 1         2         3
Lunge onto Box 1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability. 2) Step forward 2-3 feet and place foot onto a box 12-24” high. 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. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 12x2        2 12x2        Actual Done 1         2
Pushups from knees 1. Start by lying face down and placing your hands near your shoulders with your elbows pointing up. 2. Keeping your trunk straight press your hands into the floor so that your upper body and hips come up off the ground into a push up position. 3. Now you are in a modified push up position from your knees. 4. Bend your elbows so that your chest touches the ground and then repeat by returning to the top position. Trainer's comments: make sure to keep back straight. dont let the hips drop.	Sets Reps Weight/ Resistance Tempo Time 1 12x2        2 12x2        Actual Done 1         2
Standing Row with bands 1. Anchor tubing at around belly button or chest level. 2. Grab the ends of the band in each hand with arms at full extension. 3. Pull your hands back towards your navel and pinch your shoulder blades together as you pull. 4. Keep your elbows close to the body and return to the starting position and repeat. Trainer's comments: to increase intensity use a low squat postition. alternatively alternate arms	Sets Reps Weight/ Resistance Tempo Time 1 12        2 12        Actual Done 1         2
45 degree Lat Pulldown with bands 1) Secure door strap overhead at top of door. 2) Start position: Position hands overhead and shoulder width apart. Grasp handles with a neutral grip (palms facing each other) and lean trunk forward in alignment with the angle of the tubing from the point of attachment. 3) Pull handles down to approximately ear level, making sure you lead with the elbows and squeeze the shoulder blades together at the end of the pulldown. 4) Return to start position. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 12        2 12        Actual Done 1         2
Standing Shoulder Press with Fit Bands 1. Start by placing both feet on the band and hold each end in both hands at shoulder level. 2. Starting with your elbows at 90 degrees press both arms straight up until your elbows are extended. 3. Return to the starting position and repeat for the prescribed repetitions. Keep your abdominals tight throughout the movement and avoid arching your low back. Trainer's comments: to add intensity alternate arms.	Sets Reps Weight/ Resistance Tempo Time 1 12        2 12        Actual Done 1         2
Bodyweight Squats 1. Start by placing feet shoulder width apart and holding your arms out in front of you. 2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down. 3. Remember to keep your knees from going out in front of your toes while squatting. 4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head. Trainer's comments: use a medicine ball to increase intensity	Sets Reps Weight/ Resistance Tempo Time 1 12        2 12        Actual Done 1         2