Designed for Online Learning
What to Expect
How to contact your instructor
Safety First
Your Guidebook
Getting Started (pages 2 and 3)
Setting Up (pages 4 and 5)
Setting Your Standard (page 6)
Sample Class Format (page 7)
The Three Principles (pages 8-10)
Offset Foot Position (page 11)
How to Cue - NAPSMR (page 12)
Field Goals (page 13)
External Rotations (page 14)
Internal Rotations (page 15)
Wall Slides (page 16)
Back Extensions (page 17)
Cossacks (page 18)
Abductions (page 19)
Squats (page 20)
Pistol Squat (page 22)
Single Leg Lunge (page 23)
Leg Extension (page 24)
Hamstring Curl (page 25)
Hip Press (page 26)
Single Leg Calf Hops (page 27)
Sumo Squats (page 21)
Chest Press with Hands In (page 28)
Chest Press with Feet In (page 29)
Tricep Extension - standing (page 30)
Tricep Extension - on knees (page 31)
Rows (page 32)
Push-up/Tricep Combination (page 33)
Supine Row (page 34)
T-Fly/Y-Fly (page 35)
Lat Pull Through (page 36)
Bicep Curl (page 37)
Plank with Feet in TRX (page 38)
Plank with Hands in TRX (page 39)
Obliques (page 40)
Crunch (page 41)
Pikes (page 42)
Sky Spears (page 43)
Reverse Lunge Knee Drive (page 44)
Burpees (page 45)
Low Jacks (page 46)
Squat Hops (page 47)
Squat Hop Bum Kicks (page 48)
Power Crunches (page 49)
Chest (page 50)
Lower Back (page 51)
Mid-back (page 52)
Upper-back (page 52)
Lats and Obliques (page 53)
Quads (page 54)
Hamstrings (page 55)
A Word from Tag
Instructions
Quiz
