Workout Plans

Core Stability Phase 1

Exercise routine intended to increase the stability of the core, by targeting the musculature supporting the spine and pelvis. This series involves exercises mainly out of the supine position.

Core Stability Phase 1

Core Stability Phase 2

Exercise routine intended to increase the stability of the core, by targeting the musculature supporting the spine and pelvis. This series involves exercises mainly out of the supine position.

Use a microfiber towel on a tile or wood floor as a slider.

Core Stability Phase 2

Core Stability Phase 3

 Exercise routine intended to increase the stability of the core, by targeting the musculature supporting the spine and pelvis. This series involves exercises mainly out of the quadruped position.

Core Stability Phase 3

Lower Body Strength Phase 1

Lower body exercise routine designed to increase strength in Glutes, quadriceps, hamstrings, and the muscles of the lower leg.

Use a broom stick as a dowel and any stair as a step.

Lower Body Strength Phase 1

Lower Body Strength Phase 2

Lower body exercise routine designed to increase strength in Glutes, quadriceps, hamstrings, and the muscles of the lower leg. A continuation of the lower body strength routine with moderate difficulty exercise selection.

Use a chair as a bench, ensure chair is not able to slide. 

Lower Body Strength Phase 2

Lower Body Stability Phase 1

Exercise routine designed to increase the stability of the lower body primarily though the muscles surrounding the hip. This is section involves mostly standing exercises.

Use any stair as a step. 

Lower Body Stability Phase 1

Circuit Workout Phase 1

Complete total body routine design to be completed in a HIIT format, with bodyweight exercises.

Use any stair as a step. 

Circuit Workout Phase 1

Circuit Workout Phase 2

Circuit Workout Phase 2

Upper Body Mobility 1

Exercise routine designed to increase the mobility of the upper body and offset the effects of a sedentary lifestyle

Upper Body Mobility 1

Arm Builder Phase 1

Exercise routine intended to increase the definition of the arms.

Equipment Needed:

• Dumbbells at a preferred weight that all movements can be completed at

Arm Builder Phase 1

Work on your upper body strength with several floor exercises.

Equipment Needed:

• Dumbbells at a preferred weight that all movements can be completed at
• Use full water bottles if dumbbells not available. 

Upper Body Strength

Exercise routine designed to increase the stability of the upper body by increase targeting the scapular stabilizers. Consisting of mostly prone exercises.

Equipment Needed:

• Edge of bed can be utilized if no table is available
• Swiss Ball

Upper Stability Phase 1

Upper Stability Endurance

Exercise program intended to increased the stability of the upper body with increased challenge of a core ball as base.

Equipment Needed:

• Swiss Ball
• Dumbbells at a preferred weight that all movements can be completed at
• Medicine Ball, if none available, utilize a dumbbell

Upper Stability Endurance

Ultimate Fitness

A complete full-body workout involving all prime movers of the upper and lower body.

Equipment Needed

• Dumbbells at a preferred weight that all movements can be completed at

Ultimate Fitness

Progressive Spine Stability 

An exercise routine design to target the musculature involving the spine progressing stability movements as the routine concludes.

Required Equipment:

• Resistance Bands

Progressive Spine Stability

Runner Pelvic Control

A routine designed for moderate to high performing individuals requiring a fundamental understanding of the core to successfully and properly complete the full routine.

Equipment Required:

• Mini Swiss Ball
• Resistance Bands

Runner Pelvic Control