Muscles being trained- abs, hips flexors, serratus, shoulders, quads, shin muscles

Front to back pelvic tilting for better control of the arch in the lower back. Got lower back pain? Try this one.

Deep one-legged squats are possibly the best butt exercise ever invented. Combine this one with glutei hip ups for an exceptional leg and hip workout.

Chest and hip flexor stretch with rotation around the spine for a full body stretch and warm up.

If your stiff and sit a lot, you need this exercise! It's a tough one for a lot of people, but the pay off is incredible, especially if you have upper back and neck pain.

This old classic exercises is also known as the King of Upper Body Exercises, because it builds your chest, lats, triceps, core, and glutes. A favorite!

This classic movement builds your core, chest, shoulders, and triceps.

Improved shoulder and thoracic spine mobility for better overhead arm positioning. Great for swimmers and people that sit too much.

For a rock hard core that's stable and injury resistant, this abdominal exercise is second to none.

Improves hip and shoulder stability, head positioning, and coordination with rhythmic side-to-side weight shifting combined with lateral reaching.

Single Arm Reach: shoulders, scapular muscles, spinal erectors, core, glutes, lats, triceps, forearms

A good stretch from opposing hip to shoulder with rotation around the spine. A great warm up exercise for just about any activity and to relieve stress from too much sitting.

The most important athletic function needed for better performance and injury resistance is keeping your spine in proper alignment. Here we teach you how with a simple progression for learning the basics.

Develop full body stability while improving your ability to fully rotate around your spine for better force production during sports and relieve of back pain.

Swimmers: spinal erectors, neck, core, shoulders, scapular muscles, butt, hamstrings

Build your butt while improving control of hip rotation. Strong glutes are essential for all activities, as is your ability to keep your hips properly aligned.

These exercises lengthen and strengthen your calves, hamstrings, glutes, quads, core, spinal erectors, lats, and triceps.

Full Body Exercise

This exercises strengthens and lengthens your entire body, head to toes. This transition between a bending and squatting movement is a very common movement that we use in our daily lives. Next time you sit in a chair, pay attention to your movement. You'll see that it isn't j...

Shoulder and thoracic spine mobility with rotation around the spine. Great for swimmers and generally improving posture.