INTRODUCTION
STRETCHES AND WARM-UPS
Supine Low Back Stretch
Seated Spinal Stretch
Adductor Stretch
Cobra Stretch
Iliotibial Band Stretch
Hip to Thigh Stretch
Lumbar Stretch
Priformis Stretch
Side Bends
Swiss Ball Abdominal Stretch
SWISS BALL EXERCISES
Swiss Ball Jackknife
Swiss Ball Crunch
Swiss Ball Forward Roll
Swiss Ball Pike
Swiss Plank with Leg Lift
Swiss Ball Walk-Around
Lying Leg Rotation
Swiss Ball Push-Up
Hip Crossover
MEDICINE BALL EXERCISES
Medicine Ball Throw
Big Circles with Medicine Ball
Medicine Ball Pullover on a Swiss Ball
Medicine Ball Push-Up
Walk-Over
Sit-Up and Throw
Medicine Ball Slam
Power Squat
BODY WEIGHT EXERCISES
Step-Down
Tendon Stretch
McGill Curl-Up
Abdominal Kick-Out
Sit-Up
Alternating Sit-Up
Crunch
Alternating Crunch
Side Raised-Legs Crunch
Double-Leg Ab Press
Lemon Squeezer
Chair Abdominal Crunch
Oblique Roll-Down
Quadruped Lateral Lift
Abdominal Hip Lift
Hand Walkout
Kneeling Side Kick
Thigh Rock-Back
Standing Knee Crunch
Bridge
Bridge with Leg Lift
V-Up
Scissors
Leg Raises
Single-Leg Circles
Front Plank
Plank-Ups
Plank Roll-Down
Knee-Pull Plank
Reverse Plank
Side-Bend Plank
Tiny Steps
Advanced Superman
Prone Heel Beats
Mountain Climber
Push-Up
Chair Pose
Side-Lift Bend
Quadruped
Clamshell Series
Hand-to-Toe Lift
Kneeling Side Lift
Lateral Low Lunge
High Lunge
Towel Fly
Body Saw
Swimming
Hip Twist
Russian Twist
Twist
FREE WEIGHT EXERCISES
Kettlebell Figure-Eight
Turkish Get-Up
Wheel Rollout
Dumbbell Sit-Up
Kettlebell Double Clean
Stiff-Leg Dead Lift
Seated Barbell Twist
Standing Plate Twist
Seated Dumbell Press
Kettlebell Squat
CABLE AND BAND EXERCISES
Standing Cable Lift
Kneeling Cable Crunch
Standing Cable Crunch
Cable Rotations
Triceps Overhead Extension with Bands
BOSU BALL EXERCISES
Bosu Ball Crunch
Bosu Ball Sit-Up
Bosu Ball Bicycle Crunches
Bosu Ball Leg Scissors
Bosu Ball Side Plank
Bosu Ball Seated Leg Tucks
FOAM ROLLER EXERCISES
Quadruped Knee Pull-In
Hamstring Roll
Single-Leg Calf Press
Roller Triceps Dip
Diagonal Crunch
Roller Push-Up
Supine Marches
Iliotibial Band Release
Bridge with Leg Lift II
Hamstring Pull-In
Straight-Leg Bicycle
Dead Bug
WORKOUTS
Beginner Workout
Rotational Workout
Erector Workout
Athlete Workout
Melting Pot Workout
Kamikaze Workout
ACKNOWLEDGMENTS