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Foundational Core Stability
Introduction to the Program
Meet Your Instructor (1:43)
We Begin with Stretching
Begin with mobility and stretching
Shoulder Mobility - Postural Wall Shoulder Stretch (0:29)
Shoulder Mobility - Brachial Stretch (0:28)
Trunk Mobility - Pelvic Ball Circles (0:25)
Trunk Mobility - Standing Lateral Flexion (0:28)
Back and Lower Extremity Stretches - Glute Stretch (0:39)
Back and Lower Extremity Stretches - Piriformis Stretch (0:33)
Back and Lower Extremity Stretches - Calf Stretch (0:31)
Back and Lower Extremity Stretches - Hamstring Stretch (0:31)
Back and Lower Extremity Stretches - IT Band Stretch (0:28)
Back and Lower Extremity Stretches - Hip flexor stretch (0:24)
Back and Lower Extremity Stretches - Quad stretch (0:31)
Week 1
Equipment needed for Week 1 (0:15)
Exercise 1 - Supine Core Bracing (0:32)
Exercise 2 - Bridging with Ball Squeeze (0:28)
Exercise 3 - Modified Cobra (0:33)
Week 2
Equipment needed for Week 2 (0:15)
Round 1 - Exercise 1 - Supine Bracing with Alternate Arms (0:27)
Round 1 - Exercise 2 -Supine Bracing with Alternate Legs (0:24)
Round 1 - Exercise 3 - Bridges with Alternating Arms (0:25)
Round 2 - Exercise 1 - All 4s with Alternating Arms (0:22)
Round 2 - Exercise 2 - All 4s with Alternating Legs (0:31)
Round 2 - Exercise 3 - Cat/Cow (0:30)
Week 3
Equipment needed for Week 3 (0:15)
Round 1 - Exercise 1 - Dead Bugs (0:28)
Round 1 - Exercise 2 - Straight Leg Raises (0:22)
Round 1 - Exercise 3 - Bridge Hold March (0:28)
Round 2 - Exercise 1 - Supine Alt. Chest Fly (0:29)
Round 2 - Exercise 2 - Supine Alt. Pullovers (0:22)
Round 2 - Exercise 3 - All 4s Contra Laterals (0:35)
Week 4
Equipment needed for Week 4 (0:15)
Round 1 - Exercise 1 - Supine Alt. Chest fly w/ Weight Ball (0:24)
Round 1 - Exercise 2 - Supine Tabletop Hold (0:23)
Round 1 - Exercise 3 - Bridge Arm and Leg March (0:25)
Round 2 - Exercise 1 - Supine Alt. Pullovers with Weight Ball - NO VIDEO? (0:20)
Round 2 - Exercise 2 - Three-point all 4s Arm Flexion (0:27)
Round 2 - Exercise 3 - Three-point all 4s Leg Extention (0:26)
Week 5
Equipment needed for Week 5 (0:15)
Round 1 - Exercise 1 - All 4s Arm Reverse Fly (0:25)
Round 1 - Exercise 2 - Three Point Bridge Hold (0:21)
Round 1 - Exercise 3 - Supine Tabletop Bridge Hold with Alt. Arms (0:29)
Round 2 - Exercise 1 - Modified plank (0:29)
Round 2 - Exercise 2 - Two-Point All 4s Contra-laterals (0:22)
Round 2 - Exercise 3 - Prone Mid-Back Extensions (0:20)
Week 6
Equipment needed for Week 6 (0:15)
Round 1 - Exercise 1 - Stability Ball Wall Push-ups (0:25)
Round 1 - Exercise 2 - Straight arm horizontal band pulls with adductor ball (0:25)
Round 1 - Exercise 3 - Wall sit with Alt. Arms (0:25)
Round 2 - Exercise 1 - Ball Bridges (0:24)
Round 2 - Exercise 2 - Ball Contra-laterals (0:23)
Round 2 - Exercise 2 - Standing Marches (0:25)
Week 7
Equipment needed for Week 7 (0:15)
Round 1 - Exercise 1 - Tabletop Heel Drops (0:22)
Round 1 - Exercise 2 - Ball Table Bridge w/ Alternating Arms (0:26)
Round 1 Exercise 1 - Modified planks (0:22)
Round 2 Exercise 1 - Reverse Fly on Core ball (0:25)
Round 2 - Exercise 1 - Hip Ball Circles (0:25)
Round 2 - Exercise 1 - Single leg Balance with Alt. Arms (0:22)
Week 8
Equipment needed for Week 8 (0:15)
Round 1 - Exercise 1 - Tabletop Pullovers (0:24)
Round 1 - Exercise 2 - Tabletop Fly (0:24)
Round 1 - Exercise 3 - Single Leg Bridge (0:20)
Round 2 - Exercise 1 - Single Leg Reverse Fly (0:23)
Round 2 - Exercise 2 - Standing Lateral Trunk Flexion (0:25)
Round 2 - Exercise 3 - Core Ball Arm Circles (0:22)
Week 9
Equipment needed for Week 9 (0:15)
Round 1 - Exercise 1 - Foam Roller Dead Bugs (0:28)
Round 1 - Exercise 2 - Foam Roller Fly with weighted ball (0:26)
Round 1 - Exercise 3 - Foam Roller Pullovers weighted ball (0:26)
Round 2 - Exercise 1 - Single leg bridge with Arms at 90 (0:31)
Round 2 - Exercise 1 - Modified plank with arm reach (0:30)
Round 2 - Exercise 1 - Reach unders (0:30)
Week 10
Equipment needed for Week 10 (0:15)
Round 1 - Exercise 2 - Core Ball Kneeling Push-ups (0:22)
Round 1 - Exercise 2 - Core Ball Arm Reaches (0:22)
Round 1 - Exercise 3 - Stability Leg Curls (0:24)
Round 2 - Exercise 1 - Core Ball Squats (0:30)
Round 2 - Exercise 1 - Core Ball Band Rows (0:26)
Round 2 - Exercise 3 - Single Leg Core Ball Arm Circles (0:29)
Week 11
Equipment needed for Week 11 (0:15)
Round 1 - Exercise 1 - Modified Plank Arm Reaches (0:26)
Round 1 - Exercise 2 - Wipers (0:30)
Round 1 - Exercise 3 - Single Leg Reverse Fly (0:29)
Round 2 - Exercise 1 - Ball Dead Bugs (0:24)
Round 2 - Exercise 2 - Seated Arm Lifts (0:28)
Round 2 - Exercise 2 - Seated Single Leg Row (0:28)
Round 1 - Exercise 2 - Core Ball Kneeling Push-ups
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