Click the link to view the exercise:

  1. Standing Posterior Capsule Stretch
  2. Standing Supported Passive L AF IR
  3. Standing Supported Respiratory L AF IR
  4. Standing Supported L AF IR With R Trunk Rotation
  5. Standing Supported L AF IR with R Arm Reach
  6. Standing Supported R Step Around
  7. Right Sidelying Respiratory Left Adductor Pull Back
  8. 90-90 Supported Hip Shift with Hemibridge and Balloon
  9. Seated Left Adductor Pull Back
  10. Left Sidelying Resisted Right Glute Max
  11. Left Sidelying Knee Toward Knee
  12. Stair Short Seated Balloon​
  13. Left Sidelying L Flexed FA Adduction
  14. Seated Bar Reach
  15. Squatting Bar Reach
  16. Squatting Bar Reverse Reach
  17. Left Sidelying Resisted R Serrates Punch with R Trunk Rotation
  18. Standing Supported R Knee Flexion with L Hip Approximation
  19. Standing R Lunge with R Trunk Rotation in High Guard
  20. Retro Stairs
  21. Retro Stairs with Resisted Glute Max
  22. All Four Single Leg Right Glute Max
  23. All Four R Glute Max
  24. All Four Resisted R Glute Max
  25. All Four Intercostal and Latissimus Inhibition
  26. All Four Right AIC Pelvic Floor Respiratory Crawl
  27. 90-90 Resisted Right Glute Max with Right FA ER
  28. 90-90 Resisted Right Glute Max with Weighted Right Serratus Anterior
  29. Supine Hooklying Synchronized Resisted Glute Max
  30. Supine Hooklying Supported Quad with Contralateral Glute Max
  31. Supine Hooklying Resisted Right Glute Max with Right AF ER
  32. Dropped Hooklying Supported Resisted Right Glute Max
  33. Dropped Hooklying Supported Resisted Left Glute Max
  34. Dropped Extended Hooklying Supported Resisted Right Glute Max
  35. Dropped Extended Hooklying Supported Resisted Left Glute Max

Standing Posterior Capsule Stretch

  1. Place your left foot behind you on a 2 to 6-inch block or step.
  2. Keeping both feet flat, slowly shift your left hip back. Keep your weight through your left mid-foot/heel.
  3. Rotate your trunk to the left by reaching for your left knee with your right hand. You should feel a stretch on the outside of your left hip (buttock). Pull your left knee in slightly and feel your left inner thigh engage.
  4. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth.
  5. Relax and repeat 4 more times. 
_1-1__standing_posterior_capsule_stretch.pdf
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Standing Supported Passive L AF IR

  1. Stand facing a table, desk or a counter top.
  2. Place a 2-inch block underneath your left foot.
  3. Place your right foot on the ground ahead of your left.
  4. Round out your back and place both hands on the surface.
  5. Shift your left hip back so that your pant zipper is towards your left big toe. Slightly bend your left knee. You should feel a stretch in your left outer hip (buttock). The majority of your weight should be on your left leg, through your left mid-foot/heel.
  6. Further round out your back by placing both forearms onto the surface.
  7. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth, filling the back of your chest wall with air upon inhalation.
  8. Relax and repeat 4 more times. 
_1-10__standing_supported_passive_left_af_ir.pdf
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Standing Supported Respiratory L AF IR

  1. Stand facing a table, desk or a counter top.
  2. Place a 2-inch block underneath your left foot.
  3. Place your right foot on the ground ahead of your left.
  4. Round out your back and place forearms on the surface.
  5. Shift your left hip back so that your pant zipper is towards your left big toe. You should feel
    a stretch in your left outer hip (buttock). The majority of your weight should be on your left
    leg, through your left mid-foot/heel.
  6. Keeping your left hip back, inhale through your nose as you slightly squat by bending both
    knees.
  7. Exhale through your mouth as you push through your left mid-foot/heel and straighten both knees.You should feel the muscles on the front of your left thigh and left outer hip (buttock) engage.
  8. Repeat this breathing sequence for a total of 4-5 deep breaths, in through your nose and out
    through your mouth, slightly squatting with each inhalation and returning to the starting
    position on exhalation.
  9. Relax and repeat 4 more times.
_4__standing_supported_respiratory_left_af_ir.pdf
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Standing Supported L AF IR With R Trunk Rotation

  1. Stand facing a desk or a counter top.
  2. Place a 2-inch block underneath your left foot.
  3. Place your right foot on the ground slightly in front of your left. Position yourself so that the weight of your body is distributed equally between both feet.
  4. Round out your back and place both hands onto the surface.
  5. Shift your left hip back so that your pant zipper is towards your left big toe. Slightly bend your left knee. You should feel a stretch in your left outer hip (buttock). The majority of your weight should now be on your left leg, through your left mid- foot/heel.
  6. Sidebend your trunk to the left, bringing your left shoulder lower than your right.
  7. Staying sidebent to the left, begin to orient your trunk to the right by reaching across the midline of your body with your left arm. Place your left forearm on the table and keep your right arm straight. You should begin to feel your left abdominal wall engage.
  8. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth, filling your right chest wall with air.
  9. Relax and repeat 4 more times. 
_1-11__standing_supported_passive_left_af_ir_with_right_trunk_rotation.pdf
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Standing Supported L AF IR with R Arm Reach

  1. Stand against a desk or counter, and place your left foot on a 1-inch block. Place your right foot slightly ahead of your left foot.
  2. Place your hands on the surface in front of you and round your back (tuck your bottom).
  3. Shift your left hip back so that your pant zipper is towards your left big toe. Slightly bend your left knee. You should feel a stretch in your left outer hip (buttock). The majority of your weight should be on your left leg, through your left mid-foot/heel.
  4. Maintaining a stretch in your left back pocket (buttock), pull your left knee in. You should
    feel the muscles on the front of your left thigh, your left outer hip (buttock) and your left inner thigh engage.
  5. Reach forward with your right arm as you sidebend to the left. You should feel your left
    outer abdominals engage.
  6. Inhale through your nose and attempt to fill your right chest wall with air.
  7. Exhale through your mouth as you reach forward and across your mid-line with your right arm.
  8. Continue this process for 4 to 5 deep breaths, in through your nose and out through your
    mouth, reaching a little further with each exhalation.
  9. Relax and repeat 4 more times.
_5__standing_supported_left_af_ir_with_right_arm_reach.pdf
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Standing Supported R Step Around

  1. Place a dowel or stick in your right hand.
  2. Keeping your left toes pointed straight ahead, cross your right foot in front of your left making a “T” with your feet.
  3. Slightly bend your knees and shift your left hip back.
  4. Inhale through your nose and exhale through your mouth as you begin to round out your trunk.
  5. Keeping your right arm out to the side, reach for your right toes with your left hand.
  6. Maintaining the above position, inhale again through your nose, filling your right chest wall with air.
  7. Exhale and hold this position. You should feel a stretch through your hips, back and right chest wall.
  8. Continue this sequence of breathing until you have taken 4-5 deep breaths, in through your nose and out through your mouth.
  9. Relax and repeat 4 more times. 
_1-12__standing_supported_right_step_around_with_right_quadratus_lumborum_stretch_and_right_apical_expansion.pdf
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Right Sidelying Respiratory Left Adductor Pull Back

  1. Lie on your right side with your feet on a wall with your hips and knees at a 90- degree angle, ankles and knees together and your back rounded. Place a pillow under your head and keep your back and neck relaxed.
  2. Place an appropriate size bolster between your feet and a towel between your knees. Your left knee should be lower than your left hip and ankle.
  3. Push your right foot into wall.
  4. Begin by inhaling slowly through your nose as you pull back your left leg.
  5. Exhale through your mouth as you squeeze your left knee down into the towel for 3 seconds.
  6. Inhale again as you pull back your left leg further. You should begin to feel your left inner thigh engage.
  7. Exhale and squeeze your left knee down.
  8. Continue the sequence until you have completed 4-5 breaths in and out. Attempt to pull back your left leg further each time you inhale.
  9. Relax your knees back to the starting position and repeat the sequence 4 more times. 
_1-2__right_sidelying_respiratory_left_adductor_pull_back.pdf
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90-90 Supported Hip Shift with Hemibridge and Balloon

  1. Lie on your back with your feet flat on a wall and your knees and hips bent at a 90- degree angle.
  2. Place a 4-6 inch ball between your knees.
  3. Place your right arm above your head and a balloon in your left hand.
  4. Inhale through your nose and as you exhale through your mouth, perform a pelvic tilt so that your tailbone is raised slightly off the mat. Keep your low back flat on the mat. Do not press your feet flat into the wall instead dig down with your heels.
  5. Shift your left knee down so that it is below the level of your right without moving your feet and press your left knee into the ball. You should feel your left inner thigh engage.
  6. With your left knee shifted down, take your right foot off the wall. You should feel the back of your left thigh engage. Maintain this position for the remainder of the exercise.
  7. Now inhale through your nose and slowly blow out into the balloon.
  8. Pause three seconds with your tongue on the roof of your mouth to prevent airflow out of the balloon.
  9. Without pinching the neck of the balloon and keeping your tongue on the roof of your mouth, inhale again through your nose.
  10. Slowly blow out as you stabilize the balloon with your hand.
  11. Do not strain your neck or cheeks as you blow.
  12. After the fourth breath in, pinch the balloon neck and remove it from your mouth. Let the air out of the balloon.
  13. Relax and repeat the sequence 4 more times. 
_1-3__90-90_supported_hip_shift_with_hemibridge_and_balloon.pdf
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Seated Left Adductor Pull Back

  1. Sit in a chair with your knees at or above hip level and round out your back.
  2. Place a ball between your knees.
  3. Round out your back and roll your pelvis back, feeling your “sit bones.”
  4. Without moving your feet, shift your left knee back or your right knee forward. You should feel the back of your left thigh engage.
  5. Keeping your left knee shifted back, gently press your left knee into the ball. You should feel the muscles in your left inner thigh engage.
  6. Hold this position while you take 4-5 breaths, in through your nose and out through your mouth.
  7. Relax and repeat 4 more times. 
_1-4__seated_left_adductor_pull_back.pdf
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Left Sidelying Resisted Right Glute Max

  1. Lie on your left side with your hips and knees bent at a 60-90-degree angle.
  2. Place your ankles on top of a 3-5 inch bolster and place your feet firmly on a wall.
  3. Place tubing around both thighs slightly above your knees.
  4. Shift your right hip forward until you feel a slight stretch or pull in your left outside hip.
  5. Keeping your feet on the wall, raise your right knee keeping it shifted forward. You should feel your right outside hip (buttock) engage.
  6. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth.
  7. Relax and repeat 4 more times.
_1-5__left_sidelying_resisted_right_glute_max.pdf
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Left Sidelying Knee Toward Knee

  1. 1. Lie on your left side with your hips and knees at a 90-degree angle, your feet on the wall, knees together and back rounded. Place a pillow under your head and keep your back and neck relaxed.
  2. Place a small bolster under your ankles and under your left side.
  3. Press your left hip down into the table so that your right hip moves toward the wall. You should feel your left abdominals engage as you lift up away from the towel roll.
  4. Push your bottom foot into the wall and shift your right knee forward so that it is ahead of your left.
  5. Keeping your right knee shifted forward and your left hip down, lift up or turn “out” your upper thigh. You should feel your right outside hip (buttock) engage.
  6. Then lift up or turn “in” your lower thigh high enough that is clears the mat but not to the point of touching your right knee. You should feel your left inner thigh and left outer hip (buttock) engage.
  7. Hold this position as you take 4-5 deep breaths, in through your nose and out through your mouth.
  8. Relax and repeat 4 more times. 
_1-14__left_sidelying_knee_toward_knee.pdf
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Stair Short Seated Balloon

  1. Sit on a 6-inch step with your feet together, knees bent and knees together
  2. Round out your back and roll your pelvis back, feeling your “sit bones"
  3. Inhale through your nose and slowly blow out into the balloon
  4. Pause three seconds with your tongue on the roof of your mouth to prevent airflow out of the balloon
  5. Without pinching the neck of the balloon and keeping your tongue on the roof of your mouth, take another breath in through your nose
  6. Slowly blow out again as you stabilize the balloon with your hand
  7. Do not strain your neck or cheeks as you blow
  8. After the fourth breath in, pinch the balloon neck and remove it from your mouth. Let the air out of the balloon
  9. Relax and repeat the sequence 4 more times
_1__stair_short_seated_balloon.pdf
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Left Sidelying L Flexed FA Adduction

  1. Lie on your left side and place a 2-3 inch bolster under your left abdominal wall and 1-2 pillows under your head so that your neck is slightly sidebent to the right.
  2. Place a crate or a stool that is about 13 inches in height under your right ankle and bend your left knee. Your right ankle, hip and shoulder will be lined up.
  3. Inhale through your nose and as you exhale through your mouth, reach down toward the wall with your right leg.
  4. Push your left hip down firmly into the mat and try to arch your left abdominal wall. You should feel your left abdominal wall engage as you lift up away from the towel roll.
  5. With your left abdominal wall engaged and your right leg reaching down, push the outside border of your left foot down into the mat and “turn” your left knee up. You should feel your left inner thigh and left outer hip (buttock) engage.
  6. With your left inner thigh engaged, attempt to pick your right foot off of the stool with your foot turned out to the side. You should feel your right outer hip (buttock) engage.
  7. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth.
  8. Relax and repeat 4 more times.
_1-15__left_sidelying_left_flexed_fa_adduction_with_right_extended_fa_abduction_and_left_abdominal_co-activation.pdf
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Seated Bar Reach

  1. Sit in a chair with your feet flat and your knees at or slightly above hip level.
  2. Place a bar on the outside of a door frame and hold onto the bar slightly below shoulder level.
  3. Inhale through your nose and exhale through your mouth as you round your back by taking up the slack in your arms and rolling your pelvis back so your bottom is tucked under you. You should feel a stretch across your back.
  4. Hold this position while you take 4 to 5 breaths, in through your nose and out through your mouth. Try to fill up the back of your chest wall with air upon each inhalation.
  5. Relax and repeat 4 more times.
_1-9__seated_bar_reach.pdf
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Squatting Bar Reach

  1. Position yourself behind a door frame, and place the bar on the outside of the frame as pictured above.
  2. Keep your feet shoulder width apart and pointing straight ahead.
  3. Round out your back as you tuck your bottom under you.
  4. Keep your weight through your heels and hold onto the bar as you slowly squat down keeping your back rounded. Squat as much as you can without letting your heels come off the floor.
  5. Hold this position for 4-5 deep breaths in through your nose and out through your mouth. Attempt to fill or expand your upper back chest wall with air on each inhalation.
  6. On the final exhale, slowly stand up by pushing through your heels and keeping your back rounded.
  7. Relax and repeat 4 more times. 
_1-7__squatting_bar_reach.pdf
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Squatting Bar Reverse Reach

  1. Hold onto a wooden pole across a door frame and find the best functional squat position (bottom of pelvis to heel cords), while keeping your heels down and knees inside your elbows. You may need to stand back up and re-position your feet so you can get your bottom down as far as allowed.
  2. Once you have positioned yourself in the most optimal squat position, take a deep breath, in through your nose, and fill the back of your chest wall with air while keeping your eyes up or level with the floor. Exhale through your mouth as you lean back until all your air is out. Repeat this sequence of inhalation and exhalation 3 to 4 more times, always allowing your heel cords, front of your thighs/knees and your back muscles to relax and stretch.
  3. After the fourth breath in, exhale and begin to stand up pushing down through your heels and keeping your back rounded while sliding the pole up the door frame as necessary to assist you in coming up.
  4. Lower the pole and repeat the process 4 more times.
  5. The goal is to perform the first 3 steps above with the pole at the level of your ankle, with your elbows straight, with your knees in your chest and with the bottom of your pelvis on your heel cords (PRI Squat Level Four or Five).

Once you’ve achieved the above goal, repeat the first three steps. After the fourth breath in, reach forward with your hands as you exhale so that the pole loses contact with the door frame. As you exhale, begin to stand up, pushing through your heels and continuing to reach forward so that the pole doesn’t touch the door frame.
_1-21__squatting_bar_reverse_reach.pdf
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Left Sidelying Resisted R Serrates Punch with R Trunk Rotation

  1. Place a piece of tubing in each hand with the tubing wrapped around your back.
  2. Lie on your left side with your knees bent, head supported by pillows and a bolster underneath your left side.
  3. Shift your right knee ahead of your left.
  4. Reach forward with your right hand by straightening your right elbow against the resistance of the band.
  5. Keeping your right knee shifted forward and reaching with your right arm forward, inhale through your nose.
  6. Exhale through your mouth as you turn your right knee and right arm up towards the ceiling.
  7. Maintain the above position and inhale again through your nose.
  8. Exhale and reach upward with your right hand. You should feel the muscles on your right outside hip (buttock) and back of your right shoulder blade engage.
  9. In this position, inhale once more and as you exhale, lower your right knee and right arm.
  10. Relax and repeat 4 more times.
_1-22__left_sidelying_resisted_right_serratus_punch_with_right_trunk_rotation.pdf
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Standing Supported R Knee Flexion with L Hip Approximation

  1. Stand against a desk or counter, and place your right foot on a 2-inch block.
  2. Place your hands on the surface in front of you and round your back.
  3. Maintaining contact with your right arch, begin to straighten your right knee as you raise your left foot off the floor.
  4. Keeping your left leg straight, hike your left hip up above the level of your right as you sidebend your trunk to the left. Your left foot will be higher than your right. You should feel your left inner thigh engage.
  5. Keeping your left hip hiked, slowly begin to lower your left foot toward the floor by bending your right knee.
  6. Continue lowering your left foot until it is about an inch from the floor. You should continue to feel your left inner thigh, along with the muscles on the front of your right thigh and right outer hip (buttock) engage.
  7. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth.
  8. Relax and repeat 4 more times. 
_1-13__standing_supported_right_knee_flexion_with_left_hip_approximation.pdf
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Standing R Lunge with R Trunk Rotation in High Guard

  1. Place your left knee on a 6-10 inch block and your right leg in front of the block with your knee and hip bent and your foot flat.
  2. Round your back and raise both arms slightly below shoulder level with your elbows bent at a 90-degree angle and your forearms together.
  3. Maintaining contact with your right shoe arch, bring your left heel to the floor as you lift your knee off the block.
  4. Attempting to keep your left heel down, shift your body weight forward onto your right leg as you bring your left knee toward the block. Maintain contact with your right shoe arch as you move your body weight onto your right leg.
  5. Keeping your back rounded, rotate your trunk to the right by moving your right arm away from your left. You should feel the muscles on the front of your right thigh and right outside hip (buttock) engage.
  6. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth.
  7. Relax and repeat 4 more times.

Option:
  1. Perform steps 1-5.
  2. Bring your right arm back to your left.
  3. Slowly shift back as your left knee moves away from the block.
  4. Continue lunging forward and back 10 times.
  5. Relax and repeat 2 more times
_1-8__standing_right_lunge_with_right_trunk_rotation_in_high_guard.pdf
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Retro Stairs

  1. Stand with your heels placed in front of 6-inch stairs and point your toes forward.
  2. Advance your left foot on the first step keeping your feet neutral or parallel with each other.
  3. Shift your hip back and to the left as you place your weight through your left mid-foot/heel. Your zipper line should be lined up over your left great toe. Keep your left knee pulled in slightly.
  4. Keep your back rounded.
  5. Begin lifting your right leg to the step keeping your weight shifted over to the left. You should be using your left leg to advance yourself to the next step by pushing slowly through your left mid-foot/heel.
  6. Continue to advance up the stairs until you have completed 1 flight always leading with your left foot. You should feel your left outer hip (buttock) engage.
  7. Relax and perform 1-2 more flights (10-12 steps).
  1. Stand with your heels placed in front of 6-inch stairs and point your toes forward.
  2. Advance your right foot on the first step keeping your feet neutral or parallel with each other.
  3. Shift your hip back and to the right as you place weight through your right mid-foot/heel. Your zipper line should be lined up over your right great toe.
  4. Keep your back rounded.
  5. Begin lifting your left leg to the step keeping your weight shifted over to the right. You should be using your right leg to advance yourself to the next step by pushing slowly through your right mid-foot/heel.
  6. Continue to advance up the stairs until you have completed 1 flight always leading with your right foot. You should feel your right outer hip (buttock) engage.
  7. Relax and perform 1-2 more flights (10-12 steps).
_1-16__retro_stairs.pdf
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Retro Stairs with Resisted Glute Max

  1. Stand with your heels in front of 6-inch stairs, and place a band above your knees.
  2. Advance your right foot on the first step, turn your heel slightly out and firmly place your entire foot flat on the step.
  3. Shift your right hip back as you place weight through your right arch. Your zipper line should be lined up over your right great toe.
  4. Push through your right mid-foot and arch to slowly raise your left foot off of the ground, keeping your left toes pointed straight or slightly inward.
  5. Continue to slowly raise your left foot as you feel the top of your right thigh and right outside hip (buttock) engage.
  6. Advance your left foot to the step behind you keeping your right thigh and outside hip (buttock) engaged.
  7. Place your left toes down first and then make contact with your heel.
  8. Shift your left hip back as you place weight through your left mid-foot/heel. You should feel a stretch in your left outside hip (buttock).
  9. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth.
  10. Advance your right foot to the step your left foot is on by pushing through your left mid-foot/heel. You should feel your left outside hip (buttock) engage.
  11. Repeat the entire sequence until you have completed 10-12 steps.
  12. Relax and perform 1-2 more times. 
_1-17__retro_stairs_with_resisted_glute_max.pdf
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All Four Single Leg Right Glute Max

  1. Position yourself on your hands and knees with your back rounded.
  2. Shift your body weight forward so your nose is over your fingertips. You should feel your outer abdominals engage.
  3. Go down on your left forearm and straighten your left leg behind you, keeping your left foot turned in.
  4. You should feel the muscles on your right outer hip (buttock) and the back of your left thigh engage.
  5. Hold this position for 4-5 deep breaths, in through your nose and out through your mouth.
  6. Relax and repeat 4 more times.
_1-18__all_four_single_leg_right_glute_max.pdf
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All Four R Glute Max

  1. Place a 1-2 inch folded towel under your left knee.
  2. Position yourself on your hands and knees with your back rounded and your right side against the wall.
  3. Step forward with your right arm and right knee as you sidebend to the left. Keep your weight forward and to the left. Your nose should be over your left index finger. You should feel your left abdominals.
  4. Maintaining this position, gently press your right knee into the wall. You should feel your right outer hip (buttock) engage.
  5. Hold this position for 4 to 5 breaths, in through your nose and out through your mouth.
  6. Relax and repeat 4 more times.
_22__all_four_right_glute_max.pdf
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All Four Resisted R Glute Max

  1. Place a band around both thighs just above your knees and a 1-2 inch folded towel under your left knee.
  2. Position yourself on your hands and knees with your back rounded.
  3. Step forward with your right arm and right knee as you sidebend to the left. Keep your weight forward and to the left. Your nose should be over your left index finger. You should feel your left abdominals.
  4. Maintaining this position, turn your right knee out against the resistance of the tubing. Keep your right knee below the left. You should feel your right outer hip (buttock) engage.
  5. Maintain the above position and move your right foot toward your left leg.
  6. Hold this position for 4 to 5 breaths, in through your nose and out through your mouth.
  7. Relax and repeat 4 more times.
_23__all_four_resisted_right_glute_max.pdf
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All Four Intercostal and Latissimus Inhibition

  1. Position yourself on your hands and knees.
  2. Find a pole or firm structure to grasp your right hand around.
  3. Bring your right knee slightly in front of you and straighten your left leg behind you.
  4. Keep your trunk sidebent to the left, your head neutral with your spine and your back rounded.
  5. Inhale through your nose and reach back with your left leg.
  6. Exhale through your mouth and hold this position.
  7. Inhale again and reach further with your leg. You should feel a stretch through your right chest wall.
  8. Exhale and hold this position.
  9. Continue this sequence until you have taken 4-5 deep breaths in and out.
  10. Relax and repeat 4 more times.
_24__all_four_intercostal_and_latissimus_inhibition.pdf
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All Four Right AIC Pelvic Floor Respiratory Crawl

  1. Position yourself on your hands and knees with your left hand and left knee close to each other and your right hand and right knee away from each other.
  2. Breathe in through your nose and exhale through your mouth.
  3. As you inhale through your nose, move your left hand forward and your right knee forward as you move and orient your body to your left or the counterclockwise direction.
  4. At the end of inhalation, your right hand and right knee should be close to each other as your trunk remains sidebent to the left.
  5. Begin to exhale through your nose as you move your right hand forward and your left knee forward as you continue to move and orient your body to your left or the counterclockwise direction.
  6. At the end of exhalation, pause 4 to 5 seconds and repeat sequence 4 more times.
_25__all_four_right_aic_pelvic_floor_respiratory_crawl.pdf
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90-90 Resisted Right Glute Max with Right FA ER

  1. Lie on your back with your feet on a wall and knees and hips bent at a 90-degree angle.
  2. Place tubing around your thighs (just below your knees) and a 4-5 inch ball between your ankles.
  3. Inhale through your nose and exhale through your mouth, performing a pelvic tilt so that your tailbone is raised slightly off the mat. Keep your back flat on the mat.
  4. Maintain a pelvic tilt and shift your right knee up (your right knee should be slightly higher than your left).
  5. Squeeze the ball with your ankles and turn your right thigh “out.” You should feel your right outside hip (buttock) engage.
  6. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth.
  7. Relax and repeat 4 more times.
_27__90-90_resisted_right_glute_max_with_right_fa_er.pdf
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90-90 Resisted Right Glute Max with Weighted Right Serratus Anterior

  1. Lie on your back with your feet flat on a wall and your knees and hips bent at a 90-degree angle. Place a 4-6 inch ball between your ankles and a band around your knees.
  2. Place a 4-8 pound weight in your right hand and straighten your right arm towards the ceiling.
  3. Inhale through your nose and as you exhale through your mouth, perform a pelvic tilt so that your tailbone is raised slightly off the mat. Keep your back flat on the mat. Do not press your feet flat into the wall instead dig down with your heels.
  4. Shift your left knee down or your right knee up so that your left knee is slightly below your right knee.
  5. Rotate your right thigh out against the band. You should feel the muscles on your right outside hip (buttock) engage.
  6. Inhale through your nose and as you exhale through your mouth, reach your right hand up towards the ceiling as you rotate your palm so it is facing toward your feet.
  7. Inhale through your nose as you maintain the reach with your right arm. You should feel the muscles underneath your right shoulder blade engage. Exhale through your mouth and reach further.
  8. Repeat this breathing sequence for 4-5 deep breaths, in through your nose and out through your mouth.
  9. Relax and repeat 4 more times.
_28__90-90_resisted_right_glute_max_with_weighted_right_serratus_anterior.pdf
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Supine Hooklying Synchronized Resisted Glute Max

  1. Lie on your back with your feet placed on a 2-inch block.
  2. Place a band around your knees.
  3. Start with your knees together and place your arms at your side with your elbows bent at a 90-degree angle.
  4. Inhale through your nose as you turn your knees and hands out to the side keeping your elbows at your side.
  5. Exhale through your mouth as you bring your knees and hands back together slowly. At the end of exhalation, perform a pelvic tilt so that your tailbone is raised slightly off the mat. Keep your back flat on the mat.
  6. Continue the sequence of inhalation while bringing your hands and knees out and exhalation bringing your hands and knees in.
  7. Perform a pelvic tilt at the end of each exhalation.
  8. Concentrate on filling your chest more with each inhalation using your diaphragm not your neck.
  9. Relax and repeat this sequence 4 more times.
_29__supine_hooklying_synchronized_resisted_glute_max.pdf
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Supine Hooklying Supported Quad with Contralateral Glute Max

  1. Lie on your back with your knees bent and place a 2-inch block under your feet.
  2. Inhale through your nose and then exhale through your mouth, performing a pelvic tilt so that your tailbone is raised slightly off the mat. Keep your back flat on the mat.
  3. Maintaining a pelvic tilt, straighten your left leg.
  4. Slowly lower your left leg towards the floor without losing your pelvic tilt and keeping your leg straight.
  5. Continue to lower your leg until it is just above the floor and then slowly raise it back up towards the level of your right leg (your left leg will not touch the floor). You should feel your right outside hip, back of the right thigh and the front of your left thigh working.
  6. Lower your left leg again, until it is slightly above the floor and raise it back up. Continue this sequence until you have performed a total of 5 repetitions.
  7. Relax and repeat 4 more times.
_30__supine_hooklying_supported_quad_with_contralateral_glute_max.pdf
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Supine Hooklying Resisted Right Glute Max with Right AF ER

  1. Lie on your back and place your feet on a 2-inch block against the wall.
  2. Place a band around your knees and a ball between your ankles.
  3. Inhale through your nose and exhale through your mouth, performing a pelvic tilt so that your tailbone is raised slightly off the mat. Keep your back flat on the mat.
  4. Maintaining a pelvic tilt, shift your left knee down below the level of your right. You should feel your left inner thigh engage.
  5. Keeping your left inner thigh engaged and your right foot flat on the block, turn your right knee out. You should feel your right outside hip (buttock) engage.
  6. Hold this position while you take 4-5 breaths, in through your nose and out through your mouth.
  7. Relax and repeat 4 more times.
_31__supine_hooklying_resisted_right_glute_max_with_right_af_er.pdf
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Dropped Hooklying Supported Resisted Right Glute Max

  1. Lie on your back on a surface that allows your legs to hang over the side.
  2. Rest your feet on a surface high enough so that your knees are bent but your feet remain below the level of your hips.
  3. Place a band around your thighs slightly above your knees.
  4. Inhale through your nose and exhale through your mouth, performing a pelvic tilt so that your tailbone is raised slightly off the mat. Keep your back flat on the mat.
  5. Maintaining a pelvic tilt, shift your left knee down towards your hip. You should feel your left inner thigh engage.
  6. Now turn your right knee out to the side. You should feel your right outside hip (buttock) engage.
  7. Keeping your right knee turned out, lift your left foot off of the surface it’s resting on.
  8. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth.
  9. Relax and repeat 4 more times.
_32__dropped_hooklying_supported_resisted_right_glute_max.pdf
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Dropped Hooklying Supported Resisted Left Glute Max

  1. Lie on your back on a surface that allows your legs to hang over the side.
  2. Rest your feet on a surface high enough so that your knees are bent but your feet remain below the level of your hips.
  3. Place a band around your thighs slightly above your knees.
  4. Inhale through your nose and exhale through your mouth, performing a pelvic tilt so that your tailbone is raised slightly off the mat. Keep your back flat on the mat.
  5. Maintaining a pelvic tilt, shift your left knee down towards your hip. You should feel your left inner thigh engage.
  6. Now turn your left knee out to the side. You should feel your left outside hip (buttock) engage.
  7. Keeping your left knee turned out, lift your right foot off of the surface it’s resting on.
  8. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth.
  9. Relax and repeat 4 more times.
_33__dropped_hooklying_supported_resisted_left_glute_max.pdf
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Dropped Extended Hooklying Supported Resisted Right Glute Max

  1. Lie on your back on a surface that allows your legs to hang over the side.
  2. Rest your feet on a surface so that your knees are slightly above the level of your hips.
  3. Place a band around your thighs slightly above your knees.
  4. Inhale through your nose and exhale through your mouth, performing a pelvic tilt so that your tailbone is raised slightly off the mat. Keep your back flat on the mat.
  5. Maintaining a pelvic tilt, turn your right knee out to the side. You should feel your right outside hip (buttock) engage.
  6. Keeping your right knee turned out, lift your left foot off of the surface it’s resting on.
  7. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth.
  8. Relax and repeat 4 more times.
_34__dropped_extended_hooklying_supported_resisted_right_glute_max.pdf
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Dropped Extended Hooklying Supported Resisted Left Glute Max

  1. Lie on your back on a surface that allows your legs to hang over the side.
  2. Rest your feet on a surface so that your knees are slightly above the level of your hips.
  3. Place a band around your thighs slightly above your knees.
  4. Inhale through your nose and exhale through your mouth, performing a pelvic tilt so that your tailbone is raised slightly off the mat. Keep your back flat on the mat.
  5. Maintaining a pelvic tilt and keeping your feet flat, turn your left knee out to the side. You should feel your left outside hip (buttock) engage.
  6. Keeping your left knee turned out, lift your right foot off of the surface it’s resting on. You should feel the back of your left thigh engage.
  7. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth.
  8. Relax and repeat 4 more times.
_35__dropped_extended_hooklying_supported_resisted_left_glute_max.pdf
File Size: 467 kb
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