Fitness Training To Help Restore Your Body And Revitalize Your Life.

Take Home Exercises

Core Activation

Level 1: Manual Anti-Rotation

  • Perform 1 set of :30 hold for each partner
  • Great for activation of the core before routine
  • While kneeling, squeeze foam roll or anyequivalent object between knees
  • Resist rotation as partner attempts to rotate your torso both directions

Level 2: Kneeling Band Anti-Rotation

  • Perform 1 set of :30 hold on each side
  • Great for activation of core muscles and chest for better body control

Level 3: Kneeling Band Anti-Rotation+ Punch

  • Perform 1 set of :30 hold on each side
  • Great for loosening up hip flexor
  • Spit your stance, squeeze glute and tilt pelvis forward

Level 4: Kneeling Band Anti-Rotation+ Twist

  • Perform 1 set of :30 hold on each side
  • Great for total core activation before strength training
  • keep tight as you twist with control

Level 5: Half-Kneeling Band Anti-Rotation + Punch

  • Perform 1 set of :30 hold on each side
  • Great for total core activation for strength training
  • Spit your stance on one knee, squeeze glute and tilt pelvis forward

Level 6: Band 1/2 Kneeling Low-High Chop

  • Perform 1 set of :30 hold on each side
  • Great for Core Progression
  • Spit your stance, squeeze glute and tilt pelvis forward twisting controllably

Level 7: Band 1/2 Kneeling High-Low Chop

  • Perform 1 set of :30 hold on each side
  • Great for Core Progression
  • Spit your stance, squeeze glute and tilt pelvis forward
  • Drive fist/band down with core instead of arms

Level 8: Split Stance Band Anti-Rotation

  • Perform 1 set of :30 hold on each side
  • Great for loosening up hip flexor
  • Spit your stance, squeeze glute and tilt pelvis forward

Prone Plank

  • Perform 1 set of :30 hold on each side
  • Great for loosening up hip flexor
  • Spit your stance, squeeze glute and tilt pelvis forward

Side Plank

  • Perform 1 set of :30 hold on each side
  • Great for loosening up hip flexor
  • Spit your stance, squeeze glute and tilt pelvis forward

Glute Bridge/Hip Ups

  • Perform 1 set of :30 hold on each side
  • Great for loosening up hip flexor
  • Spit your stance, squeeze glute and tilt pelvis forward

Supermans

  • Perform 1 set of :30 hold on each side
  • Great for loosening up hip flexor
  • Spit your stance, squeeze glute and tilt pelvis forward