Workout
Foundational Movement Patterns
Breathing Ant/post tilt Multifidi Leg/ankle Squats Knee Rotation Lateral
warm up bends flexion
All Fours Abs Cat/Cow + Tail Wag Opposite Arm/Leg Supine Twists Pelvic clock
Poodle Tail
Marching Abdominal Curl Oblique Curls Bridge, Hip Dips Prone Rockets Swan Prep
Copyright 2018, Balanced Body Education LLC.
Child’s Pose
Workout
Foundational Movement Patterns
Angels in Plank and
Pinwheel Snow Sternum Drop Push Ups
Lateral Medial
Back Plank Side Plank Rotation Rotation
Rows Triceps Overhead Biceps Pull Down Push Out Chest Press
Copyright 2018, Balanced Body Education LLC.
Trunk Integration
Supine Exercise Sequence
Pelvic Clock
TA activation Marching and Toe Taps Diagonal Press Dead Bug
Abdominal Curl Oblique Abdominal Bridging – Flat or round
back Bridging with Marching
Copyright 2017, Balanced Body Education LLC.
Trunk Integration
All Fours Exercise Sequence
All Fours Abdominals Opposite Arm and Leg Reach
Cat/Cow Cat/Cow Tail Wag
Copyright 2017, Balanced Body Education LLC.
Trunk Integration
Prone Exercise Sequence
Swimming
Rockets
Mini Swan
Swan
Copyright 2017, Balanced Body Education LLC.
Trunk Integration
Standing Exercise Sequence
Standing Multifidi Multifidi – One Sided Standing Diagonal Reach Standing Marching
Copyright 2017, Balanced Body Education LLC.
Squats Knee Bends
Trunk Integration
Standing Spinal Mobility Sequence
Standing Standing
Extension Rotation
Standing Roll Down
Standing
Standing Flexion Lateral Copyright 2017, Balanced Body Education LLC.
Flexion
Lower Body
Mat Warm Up
Supine Ankle Series Hip Flexion (Marching) Leg Slides Bridging + Marching
Sidelying Leg Series All Fours Hip Flexion, Extension, Prone Hip Extension
Abduction, Adduction
Copyright 2017, Balanced Body Education LLC.
Lower Body Training
Workout - Movement Preparation
Standing Ankle Mobility Standing Hip Extension Standing Hip Abduction Standing Hip Adduction
and Hip Flexion
All Fours Hip Flexion, Extension, Hip Rock to Low Lunge Prone Hip Extension Deep Squat
Abduction, Adduction,
Circumduction
Copyright 2019, Balanced Body Education LLC.
Lower Body Training
Workout - Strength and Power
Squat + Knee Lift Sumo Squat
Marching + Balance
Upright Squat + Heel 90/90 Lunge Tilt Lunge Lunge in Different
Raises Directions
Copyright 2019, Balanced Body Education LLC.
Lower Body
Barre Lower Body Sequences
Standing Marching Knee Bend/Plie, 1st Position Heel Raise/Releve Knee Bend/Plie, 2nd Position
Leg Lift Forward Leg Lift Back Leg Lift Side
Copyright 2017, Balanced Body Education LLC.
Lower Body
Lower Body Sequences
Squat Parallel Tilt Lunge Lunge in Different 90/90 Lunge
Directions
Upright Squat Sumo Squat Wall Squat
Copyright 2017, Balanced Body Education LLC.
Upper Body Training
Upper Body Sequence
Vocabulary!
Cat/Cow Child’s Pose One Arm Lift Sternum Drop
Modified Plank Forearm Plank Plank Push Up
Clean and
press
Throwing
Triceps Dips + Back Side Plank Pulling Pushing
Plank
Copyright 2019, Balanced Body Education LLC.
Upper Body Training
Upper Body Sequence
Angels in Plank and
Pinwheel Sternum Drop Push Ups
Snow
Lateral Medial
Back Plank Side Plank Rotation Rotation
Rows Triceps Overhead Pull Down Push Out Chest Press Biceps
Copyright 2019, Balanced Body Education LLC.
Upper Body Training
Push Up Progression
Sternum Drop One Arm Lift Modified Plank Plank Plank Stability
Challenge
All Fours Push Up Wall Push Up Angled Push Up Push Up
Copyright 2019, Balanced Body Education LLC.
Mobility and Restoration
Supine and Prone Lower Body Stretches
Manual pages 139 - 145 Copyright 2019, Balanced Body Education LLC.
Mobility and Restoration
Kneeling, Seated & All Fours Lower Body Stretches
Manual pages 139 - 145 Copyright 2019, Balanced Body Education LLC.
Mobility and Restoration
Standing Lower Body Stretches
Manual pages 139 - 145 Copyright 2019, Balanced Body Education LLC.
Mobility and Restoration
Standing Lower Body Stretches
Manual pages 139 - 145 Copyright 2019, Balanced Body Education LLC.
Mobility and Restoration
Shoulder and Neck Stretches
Manual pages 139 - 145 Copyright 2019, Balanced Body Education LLC.
Mobility and Restoration
Forearm, Wrist and Finger Stretches
Manual pages 139 - 145 Copyright 2019, Balanced Body Education LLC.
Mobility and Restoration
Myofascial Release Sequence
Foot Massage Calf Massage Hamstring Massage Posterior Hip Massage
Shin Massage Quadriceps Massage Lateral Thigh (ITB) Massage
Medial Thigh Massage Lateral Torso Massage Back Massage
Copyright 2019, Balanced Body Education LLC.
Neck Massage
