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Imperial Library
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Index
Cover Page
Title Page
CONTENTS
Recommended Sequences
Warm-up 01 PELVIC TILTS
Warm-up 02 HIP CIRCLES
Warm-up 03 SCAPULAR RETRACTION AND HORIZONTAL ADDUCTION
Warm-up 04 DIAGONAL BALL LIFT
Warm-up 05 SQUAT WITH OVERHEAD BALL LIFT
Lower Body 06 SQUAT AGAINST WALL
Lower Body 07 SINGLE-LEG SQUAT AGAINST WALL
Lower Body 08 SPLIT SQUAT
Lower Body 09 BRIDGE
Lower Body 10 HIP EXTENSION WITH CALVES ON BALL
Lower Body 11 HIP EXTENSION WITH FEET ON BALL
Lower Body 12 LEG CURL WITH HEELS ON BALL
Lower Body 13 HIP ABDUCTION
Lower Body 14 HIP ABDUCTION / ADDUCTION WITH BALL BETWEEN LEGS
Lower Body 15 HEEL RAISE
Upper Back 16 SUPPORTED ROW
Upper Back 17 SINGLE-ARM ROW
Upper Back 18 RHOMBOID FLY
Upper Back 19 SHOULDER SHRUG
Upper Back 20 SCAPULAR RETRACTION
Shoulders 21 SHOULDER PRESS
Shoulders 22 LATERAL RAISE
Shoulders 23 REAR DELTOID FLY
Shoulders 24 SHOULDER FLEXION
Shoulders 25 EXTERNAL SHOULDER ROTATION
Shoulders 26 INTERNAL SHOULDER ROTATION
Chest 27 PUSH-UP WITH LEGS ON BALL
Chest 28 PUSH-UP WITH HANDS ON BALL
Chest 29 CHEST PRESS
Chest 30 CHEST PRESS WITH ALTERNATE ARMS
Chest 31 CHEST FLY/PRESS
Arms 32 TRICEPS EXTENSION
Arms 33 TRICEPS EXTENSION
Arms 34 TRICEPS KICKBACK
Arms 35 BICEPS CURL
Arms 36 SUPPORTED BICEPS CURL
Lower Back & Abdominals 37 KNEE AND ARM RAISE
Lower Back & Abdominals 38 LEG AND ARM RAISE
Lower Back & Abdominals 39 LEG AND ARM RAISE
Lower Back & Abdominals 40 BACK EXTENSION
Lower Back & Abdominals 41 LATERAL FLEXION
Lower Back & Abdominals 42 ABDOMINAL CURL WITH CALVES ON BALL
Lower Back & Abdominals 43 ABDOMINAL CURL
Lower Back & Abdominals 44 OBLIQUE ABDOMINAL CURL
Lower Back & Abdominals 45 LATERAL BALL ROLL
Lower Back & Abdominals 46 ROTATION ON BALL
Lower Back & Abdominals 47 FORWARD BALL ROLL
Lower Back & Abdominals 48 SPINAL / HIP FLEXION
Lower Back & Abdominals 49 SPINAL / HIP FLEXION WITH TWIST
Lower Back & Abdominals 50 STATIC BALL HOLD
Copyright Page
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