1122 LPHC Exercises

The Northern Alberta Institute of Technology November 17 2015 Page: 1
11762 - 106 Street LPHC

Edmonton, Alberta, Canada, T5G 2R1 Lorraine Glass
www.nait.ca
Notes:
Select 15 exercises for the LPHC stability and mobility. Place them in order of progression. Describe biomechanically why each exercise is a
little harder than the previous one.
1. Abdominals (bike) • Lie on your back.

• Bend one knee while raising the opposite elbow towards it.
• Repeat with the opposite side.
2. Back bridge with trunk rotatio • Sit down on a ball.

• Engage your core by recruiting your pelvic floor and transverse abdominis.
• Walk your feet away from the ball as you lie back until the ball is beneath the head
and neck and your body is in a straight line.
• Place your feet together.
• Rotate your trunk until your arms are parallel to the ground.
• Alternate sides.
• Maintain a steady abdominal breathing and prevent your pelvis from dropping.
3. Beginner dead bug • Lay on your back with your knees bent, feet flat on the floor and arms at your sides.
Your spine is in neutral.
• Raise one arm over your head as you extend the opposite leg up.
• Repeat on the other side.
4. Bicycle • Lie on your back.

• Bend one knee and bring it towards your chest, and then the other, as in a bicycling
motion (your legs should be at about 75 degrees from the bed).
• Lower your legs to the bed.
Prepared by: Lorraine Glass 780.471.6248 Â© Physiotec 1996-2015. All rights reserved.
www.nait.ca https://www.physiotec.org
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Notes:
5. Core activation on ball • Sit on the ball with arms at your side and feet together.
• Extend one leg in front.
• Hold your balance and then lower the foot on the ground.
• Alternate legs.
• To add an additional challenge, close your eyes when doing the exercise.
6. Criss-cross abdominal crunch • Lie on your back with your hands clasped behind your head.
• Keep one leg straight and off the floor while you lift the other leg and opposite
shoulder towards each other.
• Repeat with the other side by straightening the leg and lowering the shoulder while
lifting the other leg and opposite shoulder towards each other.
7. Crunch arms crossed • Lie on your back with your knees bent.
• Place your arms across your chest, tuck your chin in, and lift your head and
shoulders off the ground.
• Lower your head and shoulders and repeat.
8. Crunch with rotation • Lie on your back with your knees bent and your feet flat on the floor.
• Place your arms across your chest and tuck your chin in.
• Tighten your stomach muscles and lift one shoulder off the ground so as to bring it
towards the opposite knee (rotate your trunk to one side).
• Hold this for the recommended time and return to the starting position.
• Repeat with the opposite shoulder and knee.
9. Drawing-in manoeuver • Lay on your back with knees bent.

• Gently contract your navel towards your spine.
• Gently squeeze your buttock.
• Tuck your chin in and lightly press your head and neck backward.
• Hold these muscular contractions the prescribed time.
Notes:
10. Front plank on the wall, 1 arm • Start standing facing a wall at an appropriate distance so when your forearm will be
on the wall, you'll be in a slight angle to work your abdominals.
• Put your forearm on the wall at about should height and hold the position with your
body in a straight line, without any rotation.
• Further you are from the wall, more difficult exercise will be.
11. How to engage the core • Lie on your back with your knees bent.
• Place your fingers just in and down from your hip bones so you can monitor the
muscle contraction.
• To engage the pelvic floor muscles, pull up inside as if you were stopping the flow of
urine.
• To engage the transverse abdominus muscle you can picture a line connecting your
hip bones and try to connect them or draw gently you navel in towards your spine.
• Make sure that your superficials abdominals stay relaxed and that you continue to
breathe.
12. Jackknife on peanut ball • Lie on your stomach, propped up on your elbows, and with your shins on a peanut
ball.
• Lift yourself into a plank position and then roll the ball up towardyour chest by
flexing your hips.
• Keeping the body tight, return your legs to the straight position and repeat.
• Increase the difficulty by coming up onto your hands.
13. Mountain climber • In a plank position, bring your knees toward your same side elbow alternately.
• Make sure that your hips and lower back stay neutral during the duration of the
exercise.
14. Plank on knees, 4 points • Lie on your stomach with your knees bent, elbows on the floor and hands together.
• Lift the abdomen off the floor until a straight line is made through the knees, hips
and shoulders.
• Hold the position.
• Lower back down to the starting position.
Notes:
15. Rocking forward • Start on your hands and knees with your hips flexed to 90 degrees.
• Push your hips forward without any movement of your lower back (neutral back).
• Aim to go at least to 60 degrees of hip flexion.
16. Rotation stability • Start in a plank position on your hands with your feet shoulder width.
• Slowly rotate the body to one side in one block so one arm will point to the ceiling.
• At the end of the movement, your belly button should face forward, you should be
on the side of your feet and you should look like a T.
• Go back to the starting position and repeat on the other side.
17. Side plank • Lie on your side with the knees bent to 90 degrees and the legs in line with the
body.
• With your upper body supported on your elbow, make sure the elbow is directly
under the shoulder.
• Lift your pelvis until your body is aligned and maintain the position.
18. Side plank alternate • Start in a push-up position with feet hip width and hands shoulder width.
• Cross one foot behind to rotate your body and lift the arm up to come up into a side
plank position with arm elevated.
• Repeat on the other side.
19. Single arm quadruped • Start on all fours with your hands under your shoulders and knees under your hips.
• Brace your abdominals and lumbar muscle lightly to stabilize the hips and trunk,
then lift one hand off the floor without rotating or extending the torso.
• Think about keeping the whole body still and only lifting your hand up.
• Breathe normally during the exercise.
Notes:
20. Stabilization Rotation • Sit in a V-position, with your feet in the air and hold a resistance ball or weight in
front of you with straight arms.
• Activate your lower abdominals (transversus abdomini) by bringing your belly button
inward and by activating your pelvic floor muscles (inner thigh) 20 to 30% of a
maximal contraction.
• Maintain a steady abdominal breathing while you rotation your trunk to one side and
the other keeping your lower back and arms straight.
21. Standing chop - low to high • Attach a band lower than waist height on one side and hold both ends in your
hands.
• Bring the handles from a low position across the front of the body and push upward
and outward to extend your arms.
• Reverse the movement.
22. Strengthening abdominals • Lie on your back with your knees bent and arms crossed on chest.
• Tuck your chin in and lift your upper body up enough to lift your shoulder blades
from the ground while exhaling.
• Return slowly to the initial position while inhaling and repeat.
• To progress, repeat with your hands behind your head or with your arms stretched
out overhead.
23. TA activation in plank • Put your knees on the ball and roll onto the ball into a plank position. Your back
must be straight, but not arched and your chin must be tucked in.
• Activate your lower abdominals (transversus abdomini) by bringing your belly button
inward and by activating your pelvic floor muscles 20 to 30% of maximal
contraction.
• Maintain a steady abdominal breathing while you maintain the position, keeping
your back in a neutral position.
24. Transversus activation • Stand up straight and tall, shoulder blades back and down.
• Inhale and relax the abdomen and as you exhale, bring your belly button towards
your spine.
• As you activate your transverse abdominus, engage your pelvic floor muscles. Do
not hold your breath during the contraction.
Notes:
25. Bilateral glute bridge • Lie on your back with your knees bent.
• Squeeze your buttocks together and lift them off the ground to make a straight line
with your body.
• Slowly lower your body and repeat.
• Your head, shoulders and feet are the points of contact on the ground in the high
position.
• Either have your feet completely on the ground or only your heels.
26. Bird dog on bosu • Start on a bosu ball, keep your balance on your hands and knees and tighten
slightly your abdominals and lumbar muscles.
• Lift one arm and the opposite leg without allowing the trunk to move or rotate. Try to
grab something far away in front of you with your hand and touch an imaginary wall
far behind you with your foot instead of just lifting them up.
27. Lumbar extension and rotation • Lie on your stomach on a ball with your chin tucked in, your arms cross on your
chest and your feet against a wall.
• Maintain a steady abdominal breathing while you lift your upper body and rotate
your shoulders to one side, keeping your chin tucked in.
• Return to the initial position and repeat on the other side.
28. Rotatory stability • Get on your hands and knees (four point position) with your knees directly under
your hips and your hands directly under your shoulders.
• Your back is in neutral position (slightly arched) and your chin must be tucked in.
• Lift one arm overhead and the opposite leg straight back.
• Return the arm and leg down without touching the ground and touch the elbow to
the opposite knee, keeping your back in neutral position and your chin tucked-in.
• Repeat with the other arm and opposite leg.
29. Cleansing breathing • Lay comfortably on your back with your knees bent and feet flat on the surface.
• Put your hands on your belly to monitor your breathing. You should feel your belly
expanding under your hands as you inhale. Avoid breathing through your upper
chest.
• Breathe in for a count of 4.
• Hold your breath nicely for a count of 4.
• Exhale slowly through your mouth for a count of 8.
• Repeat.
Notes:
30. Sagittal toe tap, arms • Stand on one leg and begin by reaching the opposite foot behind you and tap your
toe to the ground while simultaneously reaching both arms forward. Then reach the
foot forward and tap the heel on the ground while reaching both arms posteriorly
overhead.
31. Superman strengthening • Lie on your stomach with the arms and legs stretched out, making your body as
long as possible.
• Lift your arms and legs off the floor and reach forward with your arms and backward
with your legs.
• Hold the position for a few moments, relax and repeat.
32. Abdominal crunch • Lay on the floor with your knees bent and legs up.
• Your back must be flat on the floor.
• Keep your face parallel to the ceiling and lift your upper back only.
• Do not let the abdominals bulge out as you lift.
33. Alternated 2 Arms Cable Wave • With partner or the end of the ropes attached, hold the two other ends of the ropes.
• Raise 1 arm at a time alternately above your head and go down with power by
contracting the abdominals.
34. Atomic push-up (pike) • Start with the feet in the suspension trainer and hands on the ground.
• Bring your feet towards your hands with knees straight, lifting the hips, then extend
back.
• Next, lower yourself all the way down so your chest almost touches the ground, then
push back up.
• Repeat the sequence.
• Don't poke your chin forward as you lower.
Notes:
35. BB rollout on knees • Kneeling on your knees, roll the barbell forward.
• Squeeze the glutes and brace the abdominals then initiate the movement by
pushing your hips forward.
• The difficulty can be adjusted by how far you roll the bar.
• Keep your abdominals tight and your lower back neutral and return to the starting
position.
36. Crunch On Machine • Keep abs tight Hold top handles
37. Crunch with feet elevated • Lay on your back with your feet elevated on a surface and knees bent to about 90°.
• Put your hands on the side of your head but do not pull on it.
• Pull your navel in slightly and raise the shoulder off the floor.
• Lower on the floor and repeat.
38. Decline sit-up • Lay down on a declined board with feet anchored.
• Put your hands crossed over your chest or on the side of your head.
• Sit up to lift your shoulders off the surface.
39. Dumbbell crunch • Lay down on your back with your knees bent and a dumbbell held over your chest.
• Lift the shoulders off the floor to raise the dumbbell directly upward.
Notes:
40. Half-kneeling lift • Assume a half-kneeling position with your knee closest to the pulley down on the
floor. Both knees should be bent to 90°
• Grasp both end of the ropes in each hands.
• Next, pull the top hand back and towards your shoulder while lifting up with the
other hand over the top of your head, away from the pulley station.
• Repeat as directed and then switch sides.
41. Hanging knee raise • Hang from a bar high enough so your feet are off the floor.
• Without swinging, raise your knees until your thighs are parallel to the floor.
• Lower under control and repeat.
42. Legs elevated oblique crunch • Lay down on your back with your legs straight up in the air.
• Put your hands behind your head, without pulling on your head while doing the
movement.
• Lift your shoulders off the floor and bring your elbow toward the opposite knee.
• Alternate sides for each repetition.
43. Hanging straight leg raise • Hang from a bar high enough so your feet are off the floor.
• Without swinging, raise your straight legs until parallel.
• Lower under control and repeat.
44. Kneeling cable crunch • Use the rope attachment on the pulley and kneel facing away from the pulley.
• Hold the rope on your chest.
• Crunch down against the resistance.
Notes:
45. Kegel in half-kneeling balance • Place one knee on the balance disk.
• Squeeze the muscles Raise the arms overhead at the same time.
• Next, lower the arms and relax the area completely for a few seconds before the
next contraction.
• Think about tightening the pelvic muscles as if you were trying to hold back a gas.
• Do not hold your breath or tighten the abdominals, buttocks or thigh muscles; only
the pelvic floor should be recruited.
46. Med Ball Twist • Sit down in a sit-up position with your feet on the ground.
• Twist the med ball from left to right. Do not flex or rotate the trunk.
47. Supine kegel • Lay on your back on a comfortable surface with your knees bent and feet flat on the
floor. Rest your hands on your belly or on the floor.
• Think about tightening the pelvic muscles as if you were trying to hold back a gas or
urine.
• Do not hold your breath or tighten the abdominals, buttocks or thigh muscles; only
the pelvic floor should be recruited.
48. Med ball woodchop • Start in a split stance position, feet shoulder width.
• Bring the med ball overhead and lower it toward the outside of your back knee as
you lower yourself.
• Do not touch the ground with your knee.
• Do not round or rotate the lower back.
• Keep the front heel on the ground at all times.
49. Oblique leg pull • Start with your feet on top of the ball.
• Pull your knees to the side, toward the elbow, and alternate each side.
Notes:
50. Reverse crunch • Lay on the floor. Squeeze a foam roller or similar object between your calves and
hamstrings to prevent swinging.
• Hold on to something overhead (the heavier it is the easier the exercise.
Progression: fixed post, dumbbell, med ball).
• Start by curling up your lower back (doing a posterior pelvic tilt) and lift your knees
up and toward your chest.
• Do not round or lift your upper back off of the floor; keep it flat.
51. Sit-up • Lay down with your feet flat on the floor and your hands on the sides of your head.
• Sit up to touch your knees with your elbows without losing contact between your
fingers and head.
52. Supine jack knife • Lay on the floor. Lift your legs and arms straight into the air.
• Touch your feet with your hands and slowly lay back down.
• If strength is a limiting factor, touch shins or knees.
53. Supine legs raise • Start on the floor with knees straight and legs up.
• Lower the leg toward the floor and lift back.
• The lower back must remain flat on the floor at all time during the movement. If the
back arch, do not go all the way to the floor.
54. TRX Legs Pull Under • Start with the feet in the suspension trainer and hands on the ground.
• Bring your knees to your chest and extend back.
• Try to keep the hips below head level when you pull your legs under.
Notes:
55. TRX Single Leg Pull Under • Start with the feet in the suspension trainer and hands on the ground.
• Bring one knee to your chest and extend back.
• Repeat with the opposite knee.
• Try to keep the hips stable when you pull your legs under.
56. Barbell romanian deadlift • STARTING POSITION:

• In standing, with your feet hip to shoulder-width apart with your toes pointed slightly
outward.
• Place your hands slightly wider than shoulder-width apart, holding the bar with
overhand or mixed grip. Keep your back flat with your chest up and out. Keep your
head in line with your spine, your heels down, and shoulders over the bar.
• MOVEMENT:
• With the knees slightly bent, lean forward at hips level, pushing back the hips, with
the back straight, the chest up and out, and the bar remaining as close to you as
possible.
• Make sure to keep a neutral neck position.
• Go as low as you can without rounding the lower back.
• For the upward phase, extend your hips by pushing them forward to also move the
knee forward.
• Continue to extend your hips and knees until your body reaches a fully erect torso
position.
57. Reverse extension on bench • Lay on your stomach on a bench so that your hips and legs are hanging over the
edge.
• Hold the bench to steady yourself.
• Keeping your back straight and the head in line with the spine, squeeze the glutes
and lift your legs, extending at the hips, until your torso and thighs are aligned.
• Do not over extend at lumbar or cervical level.
• Lower your legs down toward the floor and repeat.
58. Abdominal Oblique Jack Knife Sideways • Keep your back straight and abs tight Raise the legs on the side extending the
knees and turning your hip Keep feet pointing
Notes:
59. Incline twist and crunch • Lay on your back on an incline bench with your legs anchored and your hands
behind your head.
• Lift the trunk while you twist toward one side.
• Do not pull your head with your elbows.
• Alternate sides each repetition.
60. Sprinter sit-up • Lay on your back with your hands on the side of your head.
• Lift the trunk to do a sit up as you bring one knee toward your chest and turn the
opposite elbow toward that knee.
• Lower and repeat on the other side.
61. Swiss Ball Stabilization On 1 • Keep back straight and abs tight.
• Stand on 1 hand and the opposite foot. Keep position.
62. TRX Oblique Legs Pull Under • Start with the feet in the suspension trainer and hands on the ground.
• Bring your knees to your chest toward one side (pull toward the elbow), and extend
back.
• Try to keep the hips below head level when you pull your legs under.
Notes:
Exercise#1 : Page 1 XGEN224 Supine active abdominal crunch w/ knee to opposite elbow
Exercise#2 : Page 1 GEN114971 Back bridge with trunk rotation - Lying on ball, feet on the floor, two points of stable contact, n
Exercise#3 : Page 1 GEN116550 Contralateral arm and leg flexion, supine (dead bug)
Exercise#4 : Page 1 XGEN220 Supine stability bicycling
Exercise#5 : Page 2 GEN114967 Ball sitting, transverse activation - knee extension
Exercise#6 : Page 2 XGEN1400 Supine lying abdominal criss-cross crunch (elbow to knee)
Exercise#7 : Page 2 XGEN225 Crook lying, abdominals strengthening in crunch with arms crossed
Exercise#8 : Page 2 XGEN227 Crook lying stability abdominal crunch with rotation w/ arms crossed
Exercise#9 : Page 2 GEN104147 The drawing-in manoeuver
Exercise#10 : Page 3 GEN112878 Front plank on the wall, one arm
Exercise#11 : Page 3 GEN116552 Instructions on how to engage the core (transverse abdominis and pelvic floor)
Exercise#12 : Page 3 GEN41523 Jackknife on peanut ball (plank with hip flexion)
Exercise#13 : Page 3 GEN41433 Prone plank on elbows bringing knees to chest
Exercise#14 : Page 3 GEN91285 Front plank - from knees, four points of stable contact
Exercise#15 : Page 4 GEN100067 Quadruped rocking forward
Notes:
Exercise#16 : Page 4 GEN87224 Plank position rotation stability
Exercise#17 : Page 4 XGEN2179 Stabilization in side plank from knees
Exercise#18 : Page 4 GEN119938 Side plank alternate
Exercise#19 : Page 4 GEN97199 Single arm quadruped position
Exercise#20 : Page 5 XGEN2159 V-sitting, Lumbar stabilization with trunk rotations holding a resistance ball with straight arms
Exercise#21 : Page 5 GEN104139 Standing chop - low to high
Exercise#22 : Page 5 XGEN2078 Abdominals strengthening in mini-crunch with progressions in crook lying
Exercise#23 : Page 5 GEN15837 Transversus abdomini activation in prone plank with knees on ball
Exercise#24 : Page 5 GEN42188 Standing, transervsus abdominis activation
Exercise#25 : Page 6 GEN42122 Bilateral glute bridge
Exercise#26 : Page 6 GEN42859 Bird dog on the bosu
Exercise#27 : Page 6 GEN16122 Prone, lumbar rotators and abdominal obliques strengthening on ball
Exercise#28 : Page 6 XGEN2173 Four points stability with contralateral knee to elbow
Exercise#29 : Page 6 PRE104546 Cleansing breathing, supine
Exercise#30 : Page 7 GEN101391 Sagittal toe tap w/ arm counter-balance transverse
Notes:
Exercise#31 : Page 7 XGEN2189 Spinal extensors strengthening (thoracic and lumbar) in Superman
Exercise#32 : Page 7 REN8877 Abdominal crunch
Exercise#33 : Page 7 REN22523 Alternated 2 Arms Cable Wave
Exercise#34 : Page 7 REN100839 Atomic push-up (pike)
Exercise#35 : Page 8 REN100821 Barbell rollout on knees
Exercise#36 : Page 8 REN19425 Crunch On Machine
Exercise#37 : Page 8 REN8921 Abdominal crunch with feet elevated
Exercise#38 : Page 8 REN100948 Decline sit-up (feet anchored)
Exercise#39 : Page 8 REN8838 Dumbbell abdominal crunch
Exercise#40 : Page 9 REN100832 Half-kneeling lift, with pulley (both hands on the same rope)
Exercise#41 : Page 9 REN8954 Hanging knee raise
Exercise#42 : Page 9 REN101157 Legs elevated oblique crunch
Exercise#43 : Page 9 REN8955 Hanging straight leg raise
Exercise#44 : Page 9 REN100819 Kneeling cable crunch
Exercise#45 : Page 10 PRE104474 Pelvic floor recruitment: Kegel in half-kneeling balance position with arms lift
Notes:
Exercise#46 : Page 10 REN8685 Medicine Ball Twist in Sit-up position
Exercise#47 : Page 10 PRE104467 Pelvic floor recruitment; supine kegel
Exercise#48 : Page 10 REN8699 Woodchop with medicine ball, split stance
Exercise#49 : Page 10 REN8773 Swiss ball oblique leg pull
Exercise#50 : Page 11 REN8923 Reverse abdominal crunch
Exercise#51 : Page 11 REN8857 Abdominal sit-up
Exercise#52 : Page 11 REN8916 Supine jack knife
Exercise#53 : Page 11 REN9900 Supine abdominal legs raise
Exercise#54 : Page 11 REN21016 TRX Legs Pull Under
Exercise#55 : Page 12 REN21017 TRX Single Leg Pull Under
Exercise#56 : Page 12 REN9277 Barbell romanian deadlift
Exercise#57 : Page 12 REN9620 Reverse extension on bench
Exercise#58 : Page 12 REN19574 Abdominal Oblique Jack Knife Sideways
Exercise#59 : Page 13 REN124438 Incline twist and crunch
Exercise#60 : Page 13 REN111183 Sprinter sit-up
Notes:
Exercise#61 : Page 13 REN8788 Swiss Ball Stabilization On 1 Hand 1 Foot
Exercise#62 : Page 13 REN106689 TRX Oblique Legs Pull Under

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The Northern Alberta Institute of Technology November 17 2015 Page: 1

11762 - 106 Street LPHC

1. Abdominals (bike) • Lie on your back.

2. Back bridge with trunk rotatio • Sit down on a ball.

4. Bicycle • Lie on your back.

9. Drawing-in manoeuver • Lay on your back with knees bent.

36. Crunch On Machine • Keep abs tight Hold top handles

56. Barbell romanian deadlift • STARTING POSITION:

Exercise#4 : Page 1 XGEN220 Supine stability bicycling

Exercise#5 : Page 2 GEN114967 Ball sitting, transverse activation - knee extension

Exercise#9 : Page 2 GEN104147 The drawing-in manoeuver

Exercise#10 : Page 3 GEN112878 Front plank on the wall, one arm

Exercise#13 : Page 3 GEN41433 Prone plank on elbows bringing knees to chest

Exercise#15 : Page 4 GEN100067 Quadruped rocking forward

Exercise#16 : Page 4 GEN87224 Plank position rotation stability

Exercise#17 : Page 4 XGEN2179 Stabilization in side plank from knees

Exercise#18 : Page 4 GEN119938 Side plank alternate

Exercise#19 : Page 4 GEN97199 Single arm quadruped position

Exercise#21 : Page 5 GEN104139 Standing chop - low to high

Exercise#24 : Page 5 GEN42188 Standing, transervsus abdominis activation

Exercise#25 : Page 6 GEN42122 Bilateral glute bridge

Exercise#26 : Page 6 GEN42859 Bird dog on the bosu

Exercise#29 : Page 6 PRE104546 Cleansing breathing, supine

Exercise#30 : Page 7 GEN101391 Sagittal toe tap w/ arm counter-balance transverse

Exercise#32 : Page 7 REN8877 Abdominal crunch

Exercise#33 : Page 7 REN22523 Alternated 2 Arms Cable Wave

Exercise#34 : Page 7 REN100839 Atomic push-up (pike)

Exercise#35 : Page 8 REN100821 Barbell rollout on knees

Exercise#36 : Page 8 REN19425 Crunch On Machine

Exercise#37 : Page 8 REN8921 Abdominal crunch with feet elevated

Exercise#38 : Page 8 REN100948 Decline sit-up (feet anchored)

Exercise#39 : Page 8 REN8838 Dumbbell abdominal crunch

Exercise#41 : Page 9 REN8954 Hanging knee raise

Exercise#42 : Page 9 REN101157 Legs elevated oblique crunch

Exercise#43 : Page 9 REN8955 Hanging straight leg raise

Exercise#44 : Page 9 REN100819 Kneeling cable crunch

Exercise#46 : Page 10 REN8685 Medicine Ball Twist in Sit-up position

Exercise#47 : Page 10 PRE104467 Pelvic floor recruitment; supine kegel

Exercise#48 : Page 10 REN8699 Woodchop with medicine ball, split stance

Exercise#49 : Page 10 REN8773 Swiss ball oblique leg pull

Exercise#50 : Page 11 REN8923 Reverse abdominal crunch

Exercise#51 : Page 11 REN8857 Abdominal sit-up

Exercise#52 : Page 11 REN8916 Supine jack knife

Exercise#53 : Page 11 REN9900 Supine abdominal legs raise

Exercise#54 : Page 11 REN21016 TRX Legs Pull Under

Exercise#55 : Page 12 REN21017 TRX Single Leg Pull Under

Exercise#56 : Page 12 REN9277 Barbell romanian deadlift

Exercise#57 : Page 12 REN9620 Reverse extension on bench

Exercise#58 : Page 12 REN19574 Abdominal Oblique Jack Knife Sideways

Exercise#59 : Page 13 REN124438 Incline twist and crunch

Exercise#60 : Page 13 REN111183 Sprinter sit-up

Exercise#61 : Page 13 REN8788 Swiss Ball Stabilization On 1 Hand 1 Foot

Exercise#62 : Page 13 REN106689 TRX Oblique Legs Pull Under

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