PURPOSE:
- Strengthen abdominals and hip flexors.
- Learn to connect arms to the core and back.
- Learn lumbopelvic stability.
- Increase thoracic flexibility.

SPRINGS:
Anywhere from one medium spring to two heavy springs.

PROPS:
8-10 inch ball
Loop band

PURPOSE:
- Strengthen abdominals.
- Increase hamstring and calf flexibility.
- Strengthen the hip extensors (hamstrings, gluteus maximus) and external rotators.
- Strengthen scapular stabilizers.

SPRINGS:
One medium + one heavy spring

PURPOSE:
- Strengthen arm and shoulder muscles: triceps, pectoralis major, rotator cuff, brachialis, biceps, latissimus dorsi and deltoid.
- Strengthen scapular stabilizers: serratus anterior, trapezius and rhomboids.
- Increase torso and pelvic stabilization.

SPRINGS:
- One medium to one heavy ...

PURPOSE:
- Strengthen arm and shoulder muscles: biceps, brachialis, triceps, pectoralis major, latissimus dorsi, rotator cuff and deltoid.
- Strengthen scapular stabilizers: serratus anterior, trapezius and rhomboids.
- Increase torso and pelvic stabilization.

SPRINGS:
One medium to one heavy sp...

PURPOSE:
- Strengthen arms and shoulder muscles: rotator cuff, deltoid, brachialis, biceps, triceps, pectoralis major and latissimus dorsi.
- Strengthen scapular stabilizers: serratus anterior, trapezius and rhomboids.
- Increase torso and pelvic stabilization.

SPRINGS:
One light to one heavy sp...

PURPOSE:
- Strengthen arms and shoulder muscles: rotator cuff, deltoid, brachialis, biceps, triceps, pectoralis major and latissimus dorsi.
- Strengthen scapular stabilizers: serratus anterior, trapezius and rhomboids.
- Increase torso and pelvic stabilization.

SPRINGS:
One light to one heavy sp...

PURPOSE:
- Strengthen the abdominals, hip flexors, latissimus dorsi and adductors.
- Increase coordination.
- Learn pelvic stability.
- Learn to connect arms to core.

SPRINGS:
One heavy spring to one heavy + one light spring.

PURPOSE:
- Strengthen spinal extension.
- Strengthen gluteus maximus and hamstrings.
- Strengthen deltoid, rotator cuff and shoulder girdle.
- Increase back extension flexibility.
- Increase shoulder flexibility.

SPRINGS:
One heavy spring

PURPOSE:
- Strengthen the glutes, hamstrings and back extensors.
- Increase the flexibility and articulation of the spine.
- Learn lumbopelvic stability.
- Teach balanced abdominal and lumbar strength.

SPRINGS:
- One medium + one heavy to three heavy springs.

PURPOSE:
- Stretch the lateral torso: quadratus lumborum, latissimus dorsi, internal and external obliques and intercostals.
- Increase scapular stability.

SPRINGS:
One medium to one heavy spring.

HELPFUL PROPS:
- Yoga block or ball

PURPOSE:
- Strengthen the abdominals.
- Strengthen the back extensors.
- Increase hamstring flexibility.
- Increase flexibility in the hip flexors.

SPRINGS:
All the springs: carriage doesn't move.

PURPOSE:
- Strengthen the abdominals, hip flexors, latissimus dorsi and adductors.
- Learn pelvic stability.
- Increase coordination.
- Learn to connect arms to the core and back.

SPRINGS:
One heavy to one heavy + one medium springs.

PURPOSE:
- Strengthen back extensors.
- Strengthen the shoulder: serratus anterior, lower trapezius, pectoralis major, rotator cuff, triceps and anterior deltoid.
- Increase scapular stability.

SPRINGS:
One heavy + one medium to two heavy springs

PURPOSE:
- Increase back, hamstrings and calf flexibility.
- Strengthen the hip flexors (especially flat back).
- Strengthen abdominals (especially round back).
- Increase scapular stability.

SPRINGS:
- One heavy + one light to two heavy springs.

PURPOSE:
- Strengthen hamstrings, adductors, abductors, deep hip external rotators, gluteus maximus.
- Increase pelvic stability.
- Develop balance in the hip musculature.
- Strengthen abdominals.

SPRINGS:
One heavy + one medium to two heavy springs.

EXERCISES IN THIS VIDEO:
- Leg Lowers
- Frog...

PURPOSE:
- Strengthen the leg muscles: internal and external rotators, quadriceps, hamstrings, abductors, adductors, calf muscles and ankle stabilizers.
- Learn lumbopelvic stability and neutral spine.
- Correct hip, leg and ankle alignement.
- Increase circulation.

SPRINGS:
Two heavy + one medi...

PURPOSE:
- Strengthen quadriceps, hamstrings and gluteals.
- Strengthen abdominals.
- Strengthen the shoulder: serratus anterior, lower trapezius, pectoralis major, rotator cuff, triceps and anterior deltoid.
- Increase pelvic stability.
- Increase scapular stability.

SPRINGS:
One heavy + one me...

PURPOSE:
- Strengthen quadriceps, hamstrings and glutes.
- Strengthen abdominals.
- Increase pelvic stability.
- Increase scapular stability.

SPRINGS:
- One medium + one heavy to two heavy springs.

HELPFUL PROPS:
- 8 to 10 inch ball.

PURPOSE:
- Strengthen the abdominals and hip flexors.
- Increase pelvic stability.
- Increase scapular stability.
- Strengthen latissimus dorsi, teres major, serratus anterior, pectoralis major and rotator cuff.

SPRINGS:
One light spring to one heavy + one medium.

PURPOSE:
- Strengthen abdominals and hip flexors.
- Increase pelvic stability.
- Increase scapular stability.
- Strengthen shoulder and scapular stabilizers: latissimus dorsi, teres major, serratus anterior, pectoralis major and rotator cuff.

SPRINGS:
No springs to one heavy spring depending on ...

PURPOSE:
- Strengthen the torso: abdominals, erector spinae, gluteus maximus, adductors and shoulder girdle.
- Strengthen scapular stabilizers: serratus anterior, lower trapezius and pectorals major.
- Increase scapular stability.

SPRINGS:
- One heavy to one heavy + one medium springs.

PURPOSE:
- Stretch the anterior hip: psoas, iliacus, rectus femoris and satorius.
- Stretch the abdominals.

SPRINGS:
One medium to one heavy spring.

PURPOSE:
- Strengthen glutes, quadriceps, hamstrings and calves.
- Improve balance.
- Stretch the anterior hip.

SPRINGS:
No springs to one heavy spring.