PURPOSE:
- Stretch the lateral torso: quadratus lumborum, latissimus dorsi, internal and external obliques and intercostals.
- Increase scapular stability.
- Strengthen the arms and shoulder muscles (Side Bend Press).
- Strengthen the scapular stabilizers (Side Bend Press).

SPRINGS:
Mermaid: One...

PURPOSE:
- Strengthen the back of the body: latissimus dorsi, teres major, lower trapezius, erector spanae, gluteus maximus and hamstrings.
- Strengthen the abdominals in a prone position.
- Increase scapular stability.

SPRINGS:
- One medium to one heavy + one medium

PURPOSE:
- Strengthen abdominals.
- Stretch the low back.
- Maintain abdominal support for the low back while in lumbar flexion.

SPRINGS:
- One medium to one heavy + one medium

PROPS TO HELP:
8-10 inch ball
Loop band

PURPOSE:
- Strengthen arm and shoulder muscles.
- Strengthen scapular stabilizers: serratus anterior, trapezius and rhomboids.
- Strengthen abdominals and hip flexors.
- Stretch hamstrings and back.
- Increase dynamic torso stabilization.
- Improve coordination.

SPRINGS:
One medium spring to one...

PURPOSE:
- Strengthen the shoulder muscles: pectoralis major, latissimus dorsi, rotator cuff and deltoid.
- Strengthen scapular stabilizers: serratus anterior, trapezius and rhomboids.
- Strengthen the abdominals and hip flexors.
- Stretch hamstrings.
- Increase torso stabilization.
- Improve coo...

PURPOSE:
- Strengthen shoulder muscles.
- Strengthen scapular stabilizers.

SPRINGS:
One heavy spring to two heavy springs.

EXERCISES IN THIS VIDEO:
- Narrow Row
- Wide Row

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

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

PURPOSE:
- Strengthen abdominals.
- Strengthen spinal extensors.
- Strengthen scapular stabilizers.
- Increase spinal mobility.
- Increase hip flexor flexibility.

SPRINGS:
Two heavy springs on the outer hooks.

PURPOSE:
- Strengthen abdominals.
- Strengthen back extensor muscles (especially in flat back).
- Stretch the low back (especially in round back).
- Learn balanced strength between front of the body (abdominals) and back of the body (back extensors).

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

PURPOSE:
- Increase flexibility of the spine and hamstrings.
- Improve spinal alignment.
- Develop balance in the spinal musculature.
- Strengthen abdominals.
- Strengthen hamstrings and gluteus maximus.

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

PURPOSE:
- Strengthen the abdominals including internal and external obliques.
- Strengthen the rotator cuff.
- Increase scapular stabilization.

SPRINGS:
One medium spring.

Great prep work for the Star exercise.

PURPOSE:
- Strengthen the abdominals including internal and external obliques.
- Strengthen the lateral torso including latissimus dorsi, quadratus lumborum (QL), psoas, gluteus medius and minimus.
- Increase lateral torso flexibility.

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

EXERCISES ...

PURPOSE:
- Strengthen the leg muscles: internal and external rotators, quadriceps, hamstrings, abductors, adductors, calf muscles and ankle stabilizers.
- Balance the strength between the legs.
- Learn lumbopelvic stability.
- Correct hip, leg and ankle alignment.

SPRINGS:
One heavy + one medium...

PURPOSE:
- Strengthen leg and hip muscles: adductors, abductors, quadriceps and hamstrings.
- Improve balance.
- Learn lumbopelvic stability in a standing position.

SPRINGS:
No springs to one heavy + one light springs (depending on which variation you are doing).

EXERCISES IN THIS VIDEO:
- Skat...

PURPOSE:
- Strengthen the abdominals and the torso.
- Strengthen the legs including the quadriceps, hamstrings, adductors and calves.
- Increase flexibility in lumbar spine, hamstrings and calves.
- Learn scapular stabilization.

SPRINGS:
Two heavy + one medium spring with hands on carriage.
One ...

PURPOSE:
- Strengthen arm and back muscles: triceps, latissimus dorsi, lower trapezius, deltoid and pectoralis major.
- Strengthen the abdominals.
- Maintain neutral spine.
- Learn to connect arms to back and arms to core.

SPRINGS:
One heavy to one heavy + one medium.

PURPOSE:
- Strengthen back, posterior shoulders, glutes and hamstrings.
- Strengthen and stretch the abdominals.
- Strengthen the triceps and pectoralis major.
- Increase scapular stability.

SPRINGS:
- One medium to two heavy springs

PURPOSE:
- Strengthen spinal extensors.
- Strengthen gluteus maximus and hamstrings.
- Increase back extension flexibility.
- Increase pelvic stability.

SPRINGS:
One medium spring for Reverse Swan.
One heavy spring for Swan.

EXERCISES IN THIS VIDEO:
- Overhead arm lifts
- Reverse Swan
- Swimmin...

PURPOSE:
- Strengthen abdominals.
- Strengthen iliopsoas and hip flexors.
- Develop balance and coordination.

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

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.