The document provides instructions for a 3-day home workout program with 7 exercises per workout. It includes breathing exercises, planks, and movements to improve mobility and stability in the spine, hips, and shoulders. Workouts should be done 3 times a week with rest days between to allow for recovery. Each exercise lists the purpose, instructions, coaching cues, and target areas for development. Videos are provided for reference on proper form.

1. The quality of the training is not determined by its high intensity, sore muscles
or shortness of breath.
Especially not in situations when boosting our immune system is paramount.
Activities of moderate intensity, good sleep and proper nutrition will help us
improve immunologic response of our body .
Respect others, stay safe and workout at home. March 2020
Belgrade, Serbia
#stayathome WORKOUT

2. Schedule:
• Workouts should be done 3 times a week, with one day of rest after each workout day.
• Recommended schedule is Mon-Wed-Fri with weekends off.
Workout 1 – Monday
Workout 2 – Wednesday
Workout 3 – Friday
Instructions:
• Each Workout consists of 7 exercises. After you complete the recommended number of sets
an exercise, move on to the next exercise.
• Number of repetitions (reps) in one set vary depending on the level of fitness and workout
experience.
Beginners – 6 reps per set
Advanced – 10 reps per set
Workout schedule and instructions

3. WORKOUT #1

4. #1 BREATHING
PURPOSE:
- ACHIEVE DIAPHRAGMATIC BREATHING WITH GOOD RIB, SPINE, AND PELVIS POSITION
PROCEDURE:
- LAY SUPINE WITH KNEES WIDE, FEET UP AND TOGETHER; CAN USE A WALL FOR ASSISTANCE INITIALLY
- CHIN SHOULD BE TUCKED, WITH SHOULDERS AND RIBS DOWN
- MAINTAINING THE GOOD RIB POSITION, TAKE A DEEP BREATH IN THROUGH THE NOSE AND INTO THE BELLY
- FORCEFULLY EXHALE THE AIR THROUGH THE MOUTH AND FORCE THE RIBS DOWN
- AFTER A FULL EXHALE, PAUSE FOR A SECOND AND THEN TAKE ANOTHER BREATH IN
COACHING CUE:
- MAKE SURE RIBS STAY DOWN! KEEP THE LOW BACK FLAT TO THE GROUND WITH ZERO MOVEMENT WHILE
- SHOULDERS SHOULD NOT ELEVATE DURING THE INHALE; BREATH SHOULD BE INTO THE BELLY, SIDES, AND LOW
BACK. THINK ABOUT CREATING 360° OF BREATH, NOT JUST THE BELLY.
TARGET AREA:
- RIB, SPINE, PELVIS POSITIONING
Video link: https://youtu.be/Ty_dBXL9Xf4

5. #2 OPEN BOOK
PURPOSE:
- IMPROVE MOBILITY OFTHETHORACIC SPINE
PROCEDURE:
- LAY DOWN ON ONE SIDEWITHTOP LEG FLEXED PAST 90 DEGREES AND BOTTOM LEG FULLY EXTENDED
- PLACETHE BOTTOMARM ONTHEOPPOSITE KNEEWITHTHETOPARM ACROSSTHE BODY APPROXIMATELY
SHOULDER HEIGHT
-TAKEA BREATH IN,ANDONYOUR EXHALE, BEGINTO ROTATETHETORSO SOYOUR CHEST BEGINSTO FACETHE
CEILING ANDYOU ROTATETHROUGHTHE UPPER BACK
- FOLLOWTHE HANDWITHTHE EYES, ANDTHEN RETURNTOTHE STARTING POSITION
COACHING CUE:
- MAKE SURE LEG IS FLEXED PAST 90 DEGREES
- ALL MOVEMENT SHOULD BE FROM UPPER BACK, NOT LOWER BACK
- BREATHING SHOULD BE SYNCEDWITH MOVEMENT
-YOU CAN EITHER DO REPETITIONS ON EACH EXHALE, OR HOLDTHE POSITION ANDGAINA LITTLE MORE MOBILITY
WITH EACH EXHALE BEFORE RETURNINGTOTHE STARTING POSITION
TARGET AREA:
-THORACIC SPINE
Video link: https://youtu.be/iYIetgSbq_A

6. #3 CAT/COW
PURPOSE:
- IMPROVE SPINAL MOBILITY
PROCEDURE:
- BEGIN IN QUADRUPED POSITION,WITH HANDS DIRECTLY UNDER SHOULDERS AND KNEES DIRECTLY UNDER HIPS
- FROMTHERE, PRESSTHE HANDS INTOTHEGROUNDTO ROUNDTHE BACK, ANDTUCKTHE HIPS UNDERWHILETAKING
A BREATH IN. HEAD SHOULD BETOWARDTHEGROUND INTHIS POSITION
- AFTERARCHINGYOUR BACK, EXHALE AND BEGINTO EXTENDTHE SPINE WHILE LETTINGYOUR BUTTARCH INTHEAIR
- REPEAT FOR DESIRED NUMBER OF REPSTAKINGTHE SPINETHROUGH FLEXION AND EXTENSIONWHILE
CONTROLLINGYOUR BREATHING
- BREATH IN DURINGTHEARCH ANDOUT DURINGTHE EXTENSION
COACHING CUE:
- ARCHING/ROUNDING SHOULD NOT BE EXCESSIVE; SIMPLY A NICE CURVE OFTHE SPINE
- MAKE SURE SPINE AND PELVIS ARE MOVING IN SYNC WITHOUT SHRUGGING
- DO NOT ROCK FORWARDAND BACKWHILE MOVINGTHE SPINE
- BREATHING IS NORMAL AND NOT HELD
TARGET AREA:
- SPINE AND PELVIS
Video link: https://youtu.be/oE0e9THKM1g

7. #4 DEAD BUG
PURPOSE:
- IMPROVE CORE CONTROLAND MAINTAIN NEUTRAL SPINEWITH LIMB MOVEMENT
PROCEDURE:
- LIE IN SUPINE POSITIONWITH ARMS EXTENDEDAND KNEES BENT
- MAKE SURE BACK IS FLAT, RIBS ARE DOWN, ANDCHIN ISTUCKED
-WITHOUTARCHINGTHE BACK, SLOWLY EXTENDANARM ANDTHEOPPOSITE LEG, KEEPINGTHEOTHER LIMBS IN
PLACE
-TAKEA DIAPHRAGMATIC BREATH ONCETHEARM IS FULLY EXTENDED,THEN SLOWLY RETURNTOTHE STARTING
POSITION
-WHEN ONEARM-LEG SET IS DONE, REPEATWITHTHEOTHERARM AND LEG
COACHING CUE:
- ENSURETHATTHERE IS NO SPACE BETWEENTHE LOWER BACK ANDTHE FLOOR. (BACK IS NOTARCHEDAND RIBS ARE
NOT UP).
- NORMAL BREATHING SHOULD BE MAINTAINEDTHROUGHOUTTHE EXERCISE. DO NOT HOLDYOUR BREATH.
TARGET AREA:
CORE
Video link; https://youtu.be/s2XHGRcftpo

8. #5 PUSH-UP PLANK
PURPOSE:
- IMPROVE CORE STABILITYAND MAINTAIN NEUTRAL SPINE IN PLANK POSITION
- IMPROVE BUTT STABILITY PUSH-UP PATTERN
PROCEDURE:
- ASSUME PLANK POSITION,WITH HANDS DIRECTLY BELOW SHOULDERSAND HEAD PULLED BACKWITH CHIN
TUCKED.
- HANDSARE PRESSED INTOTHEGROUND SOTHATUPPER BACK AND SCAPULAE ARE FLUSH
- HOLD FOR DESIREDTIMEWITH NORMAL BREATHING (RECOMMENDED 35 SECONDS)
COACHING CUE:
- USE A PIPE ORA STICKTO ENSURETHAT HEAD, UPPER BACK,AND BUTTARE ALL IN LINE
-WATCH FOR HEAD DROPPING AND EXCESSIVE LOW BACK ARCH OR ROUNDING
TARGET AREA:
FULL BODY,WITH EMPHASIS ON CORE STABILITY
Video link; https://youtu.be/IynKJQVCBtY

9. #6 WALL MARCH
PURPOSE:
- PRACTICE HIP FLEXION ONE ON LEGWHILE MAINTAINING HIP EXTENSION ONTHEOTHER LEG
- IMPROVETHE HURDLE STEP PATTERN
PROCEDURE:
- BEGIN STANDINGTALLWITH HANDS EXTENDEDONTHEWALL
- HEAD, UPPER BACK,AND BUTT SHOULD BE ALIGNED
-WHILE PRESSING INTOTHEWALL, SLOWLY LIFT ONE KNEE, MAINTAINING POSTUREWITHA NEUTRAL SPINE
- SLOWLY RETURNTOTHE STARTING POSITIONANDALTERNATE LEGS
COACHING CUE:
-MAKE SURETHATTHE LOW BACK DOES NOT ROUNDASYOU RAISEYOUR LEG
-THE DOWN LEG SHOULD BE ACTIVELY PUSHING INTOTHEGROUND
-DO NOT SHIFTYOURWEIGHT OR LOSE POSTURETHROUGHOUT
-BREATHING SHOULD BE NORMAL
TARGET AREA:
HIPS ANDCORE. STABILITY INTHE SINGLE LEG STANCE.
Video link; https://youtu.be/JVxUYH6wJXo

10. #7 SCAPULAR WALL SLIDES
PURPOSE:
- IMPROVE SCAPULAR FUNCTION
- IMPROVE SHOULDER MOBILITY
PROCEDURE:
- BEGIN WITHTHE BACK FLATAGAINSTTHEWALLANDARMS BENT AT 90 DEGREES
- FOREARMS ANDWRISTS SHOULDALSO BE FLATAGAINSTTHEWALL
- KEEPINGTHE RIBS DOWN AND ENTIRE BACK ONTHEWALL, SLOWLY SLIDETHEARMS UPTHEWALL
- CONTINUE UNTILARMS ARE OVERHEAD. RAISETHEARMS UNTILYOUR LOW BACK COMES OFFTHEWALL ORYOUR
RIBS ELEVATE. STOP BEFORETHAT POINT AND SLIDETHEARMS BACK DOWNTHEWALLTOTHE STARTING POSITION.
COACHING CUE:
- RIBS MUST BE IN GOOD POSITION (DOWN) FOR OPTIMAL SCAPULAR MOVEMENT
- BE CAREFUL OF SHRUGGINGAND SIGNIFICANTACTIVATIONOFTHE UPPERTRAPS
- BREATHING SHOULD BE NORMAL
- IF IT’S DIFFICULTTOGET INTO POSITION ONTHEWALL, BEGINTHIS SAME MOTION ONTHE FLOOR INSTEADTHEWALL
TARGET AREA:
SCAPULA, SHOULDER GIRDLEAND POSTURE.
Video link; https://youtu.be/Sxct6jLwj1c

11. HOME WORKOUT
#2

12. #1 BREATHING
PURPOSE:
- ACHIEVE DIAPHRAGMATIC BREATHING WITH GOOD RIB, SPINE, AND PELVIS POSITION
PROCEDURE:
- LAY SUPINE WITH KNEES WIDE, FEET UP AND TOGETHER; CAN USE A WALL FOR ASSISTANCE INITIALLY
- CHIN SHOULD BE TUCKED, WITH SHOULDERS AND RIBS DOWN
- MAINTAINING THE GOOD RIB POSITION, TAKE A DEEP BREATH IN THROUGH THE NOSE AND INTO THE BELLY
- FORCEFULLY EXHALE THE AIR THROUGH THE MOUTH AND FORCE THE RIBS DOWN
- AFTER A FULL EXHALE, PAUSE FOR A SECOND AND THEN TAKE ANOTHER BREATH IN
COACHING CUE:
- MAKE SURE RIBS STAY DOWN! KEEP THE LOW BACK FLAT TO THE GROUND WITH ZERO MOVEMENT WHILE
BREATHING.
- SHOULDERS SHOULD NOT ELEVATE DURING THE INHALE; BREATH SHOULD BE INTO THE BELLY, SIDES, AND LOW
BACK. THINK ABOUT CREATING 360° OF BREATH, NOT JUST THE BELLY.
TARGET AREA:
- RIB, SPINE, PELVIS POSITIONING
Video link: https://youtu.be/Ty_dBXL9Xf4

13. #2 QUADRUPED REACHBACKS
PURPOSE:
- IMPROVE EXTENSION AND ROTATION IN THE THORACIC SPINE
PROCEDURE:
– START IN QUADRUPED WITH THE HANDS UNDERNEATH THE SHOULDERS AND KNEES UNDERNEATH THE HIPS; NEXT,
PLACE ONE HAND BEHIND YOUR HEAD.
– GENTLY OPEN THE CHEST BY MOVING ONE ELBOW UPWARDS
- REVERSE THE MOTION, COMING PAST THE STARTING POINT TO PROMOTE EXTENSION AND ROTATION. FOLLOWING
THE ELBOW WITH YOUR EYES WILL HELP AS WELL.
- YOU ‘LL HAVE TO USE MUSCULAR CONTROL TO PREVENT LUMBAR HYPEREXTENSION. KEEP THE CORE TIGHT!
COACHING CUE:
- MAKE SURE TO STABILIZE THE LUMBAR SPINE AND MOVE FROM THE THORACIC SPINE ONLY.
TARGET AREA:
- THORACIC SPINE
Video link: https://youtu.be/rYY-Jfq6Mww

14. #3 BENT KNEE LEG LOWERING
PURPOSE:
- IMPROVE CORE STABILITY WITH HIP MOVEMENT
PROCEDURE:
- LAY SUPINE WITH ONE KNEE BENT AND ONE LEG STRAIGHT WITH ANKLE FLEXED
- BACK IS FLAT, CHIN IS TUCKED AND RIBS AND SHOULDERS ARE DOWN
- SLOWLY LIFT THE EXTENDED LEG AS HIGH AS POSSIBLE WHILE MAINTAINING A LOCKED OUT KNEE AND NO ARCH IN
THE LOW BACK
- SLOWLY RETURN THE LEG BACK DOWN TO THE STARTING POSITION
- REPEAT WITH THE OTHER LEG
COACHING CUE:
- MAKE SURE THE KNEE ON THE EXTENDED LEG DOES NOT BEND AND THE FOOT DOES NOT TURN OUT TO THE SIDE
- ENSURE THE LOW BACK STAYS FLAT TO THE GROUND WITH ZERO MOVEMENT IN THE LUMBAR SPINE
TARGET AREA:
- PELVIS
Video link: https://youtu.be/Z_TIUanu4Tk

15. #4 CORE ENGAGED SUPINE HIP FLEXION
PURPOSE:
- IMPROVE HIP FLEXION WITH HIP EXTENSION WITHOUT COMPENSATION
- IMPROVE THE HURDLE STEP PATTERN
PROCEDURE:
- BEGIN BY LYING ON YOUR BACK WITH YOUR LEGS STRAIGHT OUT.
- HEAD, UPPER BACK, AND BUTT SHOULD ALL BE ALIGNED AND ON THE FLOOR
- SLOWLY LIFT ONE KNEE UP TOWARDS THE CHEST UP TO A 90-DEGREE POSITION
- SLOWLY RETURN TO THE STARTING POSITION
COACHING CUE:
- MAKE SURE THAT THE LOW BACK DOES NOT ROUND DURING THE HIP FLEXION
- THE DOWN LEG SHOULD BE COMPLETELY STRAIGHT AND MOTIONLESS THROUGHOUT
- DO NOT LET THE HIPS SHIFT TO THE SIDE OR YOUR LUMBAR SPINE TO MOVE
- BREATHING SHOULD BE NORMAL
TARGET AREA:
- HIPS
Video link: https://youtu.be/LkF-
R4LH35A

16. #5 BIRDDOG PROGRESSIONS
PURPOSE:
- ACHIEVE AND MAINTAIN NEUTRAL SPINE WITH LIMB MOVEMENT
PROCEDURE:
- BEGIN IN QUADRUPED POSITION WITH HANDS DIRECTLY UNDER SHOULDERS AND KNEES DIRECTLY UNDER HIPS; BACK
SHOULD BE FLAT AND ANKLES FLEXED
- HEAD, UPPER BACK AND BUTT SHOULD BE ALIGNED. MAINTAIN NEUTRAL SPINE.
- SLOWLY EXTEND ONE ARM WITH NO MOVEMENT IN THE SPINE
- TAKE A BREATH WITH THE ARM EXTENDED AND SLOWLY EXTEND THE OPPOSITE LEG WITHOUT MOVING THE SPINE. TAKE A
BREATH WHILE LEG IS EXTENDED AND RETURN TO START POSITION, FIRST WITH THE LEG AND THEN WITH THE ARM.
- FIRST DO THE REPS WITH ONE ARM/LEG COMBINATION, THEN REPEAT ON THE OPPOSITE SIDE
COACHING CUE:
- MAKE SURE THE MOVEMENT IS SLOW!
- THE DOWN HAND SHOULD BE PRESSED INTO THE GROUND SO THAT THE SCAPULA IS FLUSH WITH THE UPPER BACK
- MAKE SURE TO KEEP THE ANKLES FLEXED
- DO NOT LET THE HIPS SHIFT TO THE SIDE WHILE MOVING THE LEG.
- BREATHING SHOULD BE NORMAL
TARGET AREA:
- FULL BODY WITH EMPHASIS ON CORE STABILITY
Video link: https://youtu.be/saPk6xtZuRs

17. #6 PUSH-UP PLANK WITH HIP EXTENSION
PURPOSE:
- MAINTAIN PUSH-UP POSITION AND NEUTRAL SPINE WITH HIP EXTENSION
PROCEDURE:
- BEGIN IN PUSH-UP POSITION WITH HANDS DIRECTLY UNDER SHOULDERS AND CHIN TUCKED
- HEAD, UPPER BACK, AND BUTT SHOULD BE IN ALIGNMENT WITH NO SAG IN THE HIPS OR LOW BACK
- SLOWLY LIFT A LEG OFF THE GROUND WHILE MAINTAINING THE PLANK POSITION
COACHING CUE:
- ENSURE THAT HEAD, UPPER BACK, AND BUTT ARE ALL ALIGNED
- WATCH FOR ANY MOVEMENT IN THE SPINE WHEN THE HIP IS EXTENDED
- BREATHING SHOULD BE NORMAL
TARGET AREA:
- FULL BODY WITH EMPHASIS ON HIPS AND CORE STABILITY
Video link: https://youtu.be/e8srrp2q7kY

18. #7 FOREARM WALL SLIDES
PURPOSE:
-IMPROVE MOTION AT THE SHOULDER JOINT WITHOUT COMPENSATING BY USING THE LOWER BACK
PROCEDURE:
- SET UP WITH FOREARMS ON THE WALL, WITH ELBOWS FLEXED TO 90 DEGREES AND DIRECTLY IN FRONT OF THE
- SLIDE THE FOREARMS UP THE WALL AT AN ANGLE, FINISHING AT A “10 AND 2” POSITION; LEAN IN WITH THE CHEST AS THIS
OCCURS
- MOVE THE FOREARMS OFF THE WALL BY DRAWING THE ARMS BACK AND SQUEEZING THE SHOULDER BLADES TOGETHER
COACHING CUE:
- THINK ABOUT KEEPING THE CHIN AND RIBS DOWN DURING THE MOVEMENT
- DON’T ALLOW THE LOWER BACK TO ARCH
TARGET AREA:
- SCAPULA AND SHOULDER GIRDLE
Video link: https://youtu.be/90re9bPwcOQ

19. HOME WORKOUT
#3

20. #1 BREATHING
PURPOSE:
- ACHIEVE DIAPHRAGMATIC BREATHING WITH GOOD RIB, SPINE, AND PELVIS POSITION
PROCEDURE:
- LAY SUPINE WITH KNEES WIDE, FEET UP AND TOGETHER; CAN USE A WALL FOR ASSISTANCE INITIALLY
- CHIN SHOULD BE TUCKED, WITH SHOULDERS AND RIBS DOWN
- MAINTAINING THE GOOD RIB POSITION, TAKE A DEEP BREATH IN THROUGH THE NOSE AND INTO THE BELLY
- FORCEFULLY EXHALE THE AIR THROUGH THE MOUTH AND FORCE THE RIBS DOWN
- AFTER A FULL EXHALE, PAUSE FOR A SECOND AND THEN TAKE ANOTHER BREATH IN
COACHING CUE:
- MAKE SURE RIBS STAY DOWN! KEEP THE LOW BACK FLAT TO THE GROUND WITH ZERO MOVEMENT WHILE
- SHOULDERS SHOULD NOT ELEVATE DURING THE INHALE; BREATH SHOULD BE INTO THE BELLY, SIDES, AND LOW
THINK ABOUT CREATING 360° OF BREATH, NOT JUST THE BELLY.
TARGET AREA:
- RIB, SPINE, PELVIS POSITIONING
Video link: https://youtu.be/Ty_dBXL9Xf4

21. #2 HIP ABDUCTED ROCKBACK
PURPOSE:
- IMPROVE HIP MOBILITY WHILE MAINTAINING NEUTRAL SPINE
PROCEDURE:
- BEGIN IN QUADRUPED POSITION WITH HANDS UNDER SHOULDERS AND KNEES UNDER HIPS; BACK SHOULD BE FLAT
- MOVE ONE LEG OUT TO THE SIDE WITH FOOT FLAT ON THE GROUND
- WHILE MAINTAINING A FLAT BACK, SLOWLY ROCK BACK INTO THE HEEL
- SLOWLY RETURN TO THE STARTING POSITION, STILL KEEPING HEAD, UPPER BACK, AND BUTT IN ALIGNMENT
COACHING CUE:
- MAKE SURE HEAD, UPPER BACK, AND BUTT ARE ALL ALIGNED
- THE FOUR PONTS OF CONTACT WITH THE GROUND SHOULD REMAIN SO THROUGHOUT THE MOVEMENT
- WATCH FOR ROUNDING OF THE BACK DURING THE ROCKBACK MOVEMENT
- DO NOT LET THE HIPS TUCK UNDER DURING THE MOVEMENT
TARGET AREA:
- HIPS AND SPINE
Video link: https://youtu.be/GjcLbkVEjSU

22. #3 SIDE LYING BRETTZEL
PURPOSE:
- INCREASE THORACIC AND HIP FLEXOR MOBILITY
PROCEDURE:
- BEGIN LYING ON ONE SIDE WITH ONE LEG CROSSED OVER THE BODY AND FLEXED PAST 90 DEGREES AND THE OTHER
LEG STRAIGHT IN FULL HIP EXTENSION
- GRAB THE TOP KNEE TO ENSURE THAT THE KNEE DOESN’T DROP BELOW 90 DEGREES
- GRAB THE FOOT WITH THE OTHER HAND TO ENSURE THAT THE DOWN HIP REMAINS IN FULL EXTENSION
- ONCE SET UP, SLOWLY BEGIN TO OPEN THE CHEST TO THE CEILING, ROTATING THROUGH THE UPPER BACK
COACHING CUE:
- MAKE SURE ONE HIP IS IN FULL EXTENSION AND THE OTHER IN FULL FLEXION BEFORE ROTATING THE T-SPINE
- NORMAL BREATHING MUST BE MAINTAINED!
TARGET AREA:
- T-SPINE, HIP FLEXORS
Video link: https://youtu.be/IEwIARxu-EE

23. #4 PELVIC TILTS
PURPOSE:
- RESTORE MOVEMENT WITHIN THE PELVIS
PROCEDURE:
- BEGIN LAYING FLAT ON THE GROUND, WITH LOW BACK FLAT, RIBS DOWN, AND CHIN TUCKED
- ON THE INHALE, ARCH THE LOW BACK AND LET YOUR TAILBONE PRESS DOWN TOWARDS THE GROUND
- DURING THE EXHALE, FLATTEN YOUR LOW BACK INTO THE GROUND AND THINK ABOUT TUCKING YOUR TAILBONE
- REPEAT FOR DESIRED REPS OR TIME
COACHING CUE:
- ASSISTANCE MAY BE NEEDED ON THE FIRST FEW REPS TO GET THE FEEL OF TILTING THE PELVIS
- MAKE SURE MOVEMENT IS THROUGH THE PELVIS AND NOT ELSEWHERE
- MAKE SURE TO ARCH ON THE INHALE AND FLATTEN ON THE EXHALE
- THE BREATH SHOULD ROUGHLY BE 3 SECONDS ON THE INHALE AND 6 ON THE EXHALE
TARGET AREA:
- PELVIS
Video link: https://youtu.be/P9HIvN6KkMg

24. #5 DEAD BUG
PURPOSE:
- IMPROVE CORE CONTROLAND MAINTAIN NEUTRAL SPINEWITH LIMB MOVEMENT
PROCEDURE:
- LIE IN SUPINE POSITIONWITH ARMS EXTENDEDAND KNEES BENT
- MAKE SURE BACK IS FLAT, RIBS ARE DOWN, ANDCHIN ISTUCKED
-WITHOUTARCHINGTHE BACK, SLOWLY EXTENDANARM ANDTHEOPPOSITE LEG, KEEPINGTHEOTHER LIMBS IN
PLACE
-TAKEA DIAPHRAGMATIC BREATH ONCETHEARM IS FULLY EXTENDED,THEN SLOWLY RETURNTOTHE STARTING
POSITION
-WHEN ONEARM-LEG SET IS DONE, REPEATWITHTHEOTHERARM AND LEG
COACHING CUE:
- ENSURETHATTHERE IS NO SPACE BETWEENTHE LOWER BACK ANDTHE FLOOR. (BACK IS NOTARCHEDAND RIBS
ARE NOT UP).
- NORMAL BREATHING SHOULD BE MAINTAINEDTHROUGHOUTTHE EXERCISE. DO NOT HOLDYOUR BREATH.
TARGET AREA:
CORE
Video link; https://youtu.be/s2XHGRcftpo

25. #6 PLEDGE PLANK
PURPOSE:
- MAINTAINCORE STABILITYWITH REMOVAL OF BASE SUPPORT
PROCEDURE:
- BEGIN IN PUSH-UP PLANK POSITIONWITH HANDS DIRECTLY UNDER SHOULDERSANDCHINTUCKED
- FEET SHOULD BEWIDERTHAN NORMAL PUSH-UP POSITION
-WHILE MAINTAINING NEUTRAL SPINE, SLOWLY USE ONEARMTOTOUCHTHEOPPOSITE SHOULDER
- PLACETHE HAND BACK ONTHEGROUND DIRECTLY BELOWTHE SHOULDER AND REPEAT USINGTHEOPPOSITE
ARM
COACHING CUE:
- MAKE SURE HIPS DO NOT ROTATEAS ANARM IS LIFTED
- “PLEDGE” PORTION SHOULD BE UNDERCONTROL, NOTA QUICK MOVEMENT
- ENSURETHAT HEAD,UPPER BACK,AND BUTTARE IN ALIGNMENT
- USE AN INCLINETO MAKETHIS EASIER IF NEEDED. THE HIGHERTHE INCLINE;THE EASIER IT IS.
TARGET AREA:
FULL BODY,WITH EMPHASIS ON CORE STABILITY
Video link; https://youtu.be/48w62be47ss

26. #7 SCAPULAR WALL SLIDES
PURPOSE:
- IMPROVE SCAPULAR FUNCTION
- IMPROVE SHOULDER MOBILITY
PROCEDURE:
- BEGIN WITHTHE BACK FLATAGAINSTTHEWALLANDARMS BENT AT 90 DEGREES
- FOREARMS ANDWRISTS SHOULDALSO BE FLATAGAINSTTHEWALL
- KEEPINGTHE RIBS DOWN AND ENTIRE BACK ONTHEWALL, SLOWLY SLIDETHEARMS UPTHEWALL
- CONTINUE UNTILARMS ARE OVERHEAD. RAISETHEARMS UNTILYOUR LOW BACK COMES OFFTHEWALL ORYOUR
RIBS ELEVATE. STOP BEFORETHAT POINT AND SLIDETHEARMS BACK DOWNTHEWALLTOTHE STARTING POSITION.
COACHING CUE:
- RIBS MUST BE IN GOOD POSITION (DOWN) FOR OPTIMAL SCAPULAR MOVEMENT
- BE CAREFUL OF SHRUGGINGAND SIGNIFICANTACTIVATIONOFTHE UPPERTRAPS
- BREATHING SHOULD BE NORMAL
- IF IT’S DIFFICULTTOGET INTO POSITION ONTHEWALL, BEGINTHIS SAME MOTION ONTHE FLOOR INSTEADTHEWALL
TARGET AREA:
SCAPULA, SHOULDER GIRDLEAND POSTURE.
Video link; https://youtu.be/Sxct6jLwj1c

27. @nikola.grcic
dzonigrle90@gmail.com