Program Exercises
MATRIX SHOULDER PRESS
Reps: -- | Sets: 3 | Intensity: light | Tempo: dynamic | Rest: 30 sec. | Duration: 20 sec.
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Preparation : - Stand tall with adequate stability throughout the kinetic chain.
- Keep the knees slightly bent and the gaze towards the horizon.
- Allow the body to rhythmically flow throughout this movement.
| Movement : - This movement is performed in all three planes.
- First, perform an alternating press straight overhead as shown.
- Next, perform alternating angling presses out in the frontal plane (approx. 30° out) as shown.
- Next, twist through the transverse plane and press forward.
- Pay close attention to the video to see the form throughout the kinetic chain.
- Progression: Start with light dumbbells (approximately 20% of normal shoulder press).
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Notes : Advance to next exercise after all sets and reps have been completed.
SNOW ANGELS
Reps: -- | Sets: 3 | Intensity: light | Tempo: dynamic | Rest: 30 sec. | Duration: 20 sec.
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Preparation : - Lie supine with both knees bent
- Arms are extended at sides with palms facing the body
| Movement : - Arms are raised along the floor to 90 degrees to the torso
- Forearms are supinated and shoulder joint is externally rotated
- Arms continue along the floor toward overhead
- Process is reversed as hands are brought back to the sides
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Notes : Advance to next exercise after all sets and reps have been completed.
COBRA - FLOOR
Reps: -- | Sets: 3 | Intensity: light | Tempo: slow | Rest: 30 sec. | Duration: 20 sec.
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Preparation : - Laying face down on the floor in prone position, have arms beside your hips.
- Activate core by drawing in navel towards spine and squeezing glutes.
| Movement : - With core and glutes activated, lift chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling.
- Pause momentarily at the top of the lift then return to starting position; at all times keeping the chin tucked into the chest.
- Upon completion of the movement, repeat.
- Don't over emphasize arching of the back to lift the chest off the floor. Only lift to where the client is comfortable – no lower back pain should be felt. If so check sequencing of glute, erectors and hamstrings.
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Notes : Advance to next exercise after completing all sets and reps.
MEDICINE BALL PATTERNS
Reps: -- | Sets: 3 | Intensity: light | Tempo: dynamic | Rest: 30 sec. | Duration: 20 sec.
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Preparation : - Activate core with a drawing-in and pelvic floor contraction.
- Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
| Movement : - Stand tall with good alignment, arms straight, turn through the shoulders so that the medicine ball rotates from side to side.
- Keep your visual focus straight ahead, because turning the head is a progression as you confuse the vestibular system.
- Start slowly and gradually increase the speed as your ability increases.
- Other progressions: eyes closed; moving head side to side.
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Notes : Advance to next exercise after completing all sets and reps.
CHEST PASS WITH MEDICINE BALL
Reps: 10 | Sets: 4 | Intensity: moderate | Tempo: fast | Rest: 1 min. | Duration: --
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Preparation :
- Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
- Stand in proper alignment with hands in front of the chest and feet pointing straight ahead.
- Activate the core with proper drawing in and pelvic floor contraction.
| Movement :
- Start with chest tall and shoulder blades depressed and retracted.
- Hold medicine ball close to chest with elbows high.
- Movement is the summation of the shoulder protraction, elbow extension and the wrist flexion as the ball is accelerated away from the body.
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Notes : Advance to next exercise after completing all sets and reps.
LATERAL LUNGE WITH ROTATION USING MEDICINE BALL
Reps: 8 | Sets: 3 each side | Intensity: moderate | Tempo: dynamic | Rest: 1 min. | Duration: --
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Preparation : - Start with a small step, shallow knee flexion and a limited twist to ensure proper alignment and neuromuscular stability of the spine in the transverse plane before increasing range of motion and depth of lunge.
- Be aware of an upright trunk.
- Hold medicine ball extended out in front of body so arms are parallel to the floor.
| Movement : - Step to the side with right leg in a frontal plane, allowing the body to react to the ground force, gravity and momentum.
- Pause in the lunge and rotate medicine ball to the right keeping trunk upright.
- Only rotate as far as the body can stabilize.
- Return to the starting position and perform same exercise on the left side, alternating sides for desired number of repetitions.
- As the movement looks more fluent, gradually increase the ROM of the step and the reach with the medicine ball.
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Notes : Complet all sets and reps before advancing to next exercise.
EXTENSION/FLEXION WITH MEDICINE BALL
Reps: 8 | Sets: 4 | Intensity: moderate | Tempo: dynamic | Rest: 1 min. | Duration: --
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Preparation : - Grasp a medicine ball (MB) with both hands and keep elbows slightly bent.
- Assume a squat position.
| Movement : - Draw your belly button inward toward your spine.
- From the squat position, squeeze glutes to start extending at the ankle, knee, hip and spine.
- Flex shoulders lifting MB overhead as far as can maintain neutral spine.
- Lower to starting position, repeat as required.
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Notes : Complete all sets and reps before advancing to next exercise.
SITTING DIP
Reps: -- | Sets: 3 | Intensity: moderate | Tempo: slow | Rest: 1 mn. | Duration: 20 sec.
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Preparation : - Sit on a chair that allows for 90 degrees of hip and knee flexion
- Place heels of palms on edge of seat next to hips
- Flex through entire spine and allow pelvis to rotate posteriorly
- Flex elbows
| Movement : - Rotate pelvis anteriorly to move up to ishial tuberosities
- Extend elbows progressively in sync with pelvic motion
- Extend cervical spine at the top of the movement and look up
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Notes : Complete all sets and reps before advancing to next exercise.
PUSH-UP ON MEDICINE BALL WITH LATERAL ROLL
Reps: 6 | Sets: 3 | Intensity: moderate | Tempo: dynamic | Rest: 1 min. | Duration: --
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Preparation : - Lie prone on the ground, hands are slightly wider than shoulder width and spine angles are ‘neutral’.
- Place one hand on a medicine ball and one hand on the ground.
- Activate core with a drawing-in and pelvic floor contraction.
| Movement : - With your arms extended and knees on the ground, bend the knees at 90° and elevate the lower leg.
- Perform a push-up.
- As you return to arm extension, roll the medicine ball across the floor to the other arm.
- Place hand on medicine ball and do a push-up.
- AVOID letting your back sag by keeping the core engaged and activating the glutes and lats (by keeping the shoulder blades down and together).
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Notes : Complete all sets and reps before advancing to next exercise.
CRUNCH – WITH PELVIC TILT
Reps: -- | Sets: 3 | Intensity: moderate | Tempo: slow | Rest: 30 sec. | Duration: 20 sec.
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Preparation : - Ensure the individual is proficient at a crunch before prescribing this exercise.
| Movement : - Lie supine on the ground with knees bent, feet flat and hands lightly supporting the head.
- Initiate a posterior pelvic tilt as shown (rotate the pelvis backward) while rolling the thoracic spine off the ground up to a crunch.
- Lower slowly and repeat.
- TRAINERS: Watch for a forward head carriage, anterior collapsing of the shoulders and holding of the breath. These are indications that the exercise is too difficult and should be regressed.
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Notes : Perform this exercise with the last 2 exercises of this workout as a circuit. After completing set, rest 30 sec. then advance to next exercise.
ISO-ABS – PRONE
Reps: -- | Sets: 3 | Intensity: moderate | Tempo: iso | Rest: 30 sec. | Duration: 20 sec.
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Preparation : - Assume a prone position on forearms elbows positioned under shoulders.
| Movement : - Draw your lower abdomen inward toward your spine.
- In optimal postural alignment tighten buttocks and lift body up onto forearms.
- While maintaining the abdominal draw-in contraction, hold optimal alignment for desired duration.
- Your spine should be in a neutral position from cervical to lumbar and your glutes should remain tight without compensatory motion.
- Keep chin tucked in.
- Reduce time if form is compromised. Form is more important than how long you hold!
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Notes : After completing set, rest 30 sec. then advance to next exercise.
TWIST SUPINE ON SB WITH MB
Reps: -- | Sets: 3 | Intensity: moderate | Tempo: dynamic | Rest: 30 sec. | Duration: 20 sec.
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Preparation : - From a seated position, slowly roll down the ball while comfortably placing your head and neck on the ball
- Lift your hips up until they are in line with your knees and shoulders
- Raise arms and medicine ball perpendicular to your torso.
| Movement : - Maintaining a stable pelvis, slowly rotate trunk to each side
- As strength develops, increase range of motion and speed
- Maintain proper spinal alignment!
- Do not allow hips to drop while rotating.
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Notes : After completing set, rest 30 sec. then repeat Crunch with Pelvic tilt. If all sets and reps have been completed, rest 1-2 min. then advance to cool down.