1) Core Stability Training

2) Functional Strength Training

3) Neuromuscular Stabilization

SECTION 1: Physioball Exercises

Ball Abdominal Crunch

Place physioball on center of the training mat toward the rear, grasp hand grips with cords positioned behind user as shown, lie on ball and place feet flat on mat (you may place feet on the floor if the platform is too small). Holding stomach tight, perform a crunch, hold at least 1-2 seconds, repeat.

Ball Rotation Crunch

Place physioball on center of the training mat toward the rear, grasp hand grips with cords positioned behind and slightly wider than shoulders as shown, lie on ball and place feet on mat (you may place feet on floor if the platform is too small). Holding stomach tight, perform a crunch and rotate to one side, hold 1-2 seconds, then repeat opposite side.

Ball Long Lever Crunch

Place physioball on center of the training mat toward the rear, grasp hand grips with cords positioned behind user as shown, lie on ball and place feet flat on mat (you may place feet on the floor if the platform is too small). Holding stomach tight, extend arms overhead, perform a crunch while keeping arms overhead, hold 1-2 seconds, then repeat.

Ball Side Sit Up

Place physioball on center of the training mat, grasp hand grip with cord positioned behind user as shown, position a hip on physioball while placing legs apart on the floor for support. Holding stomach tight, lift trunk toward ceiling, hold 1-2 seconds, then repeat.

Ball Russian Twist

Place physioball on center of the training mat, grasp hand grips with cords positioned beside user as shown, lie on ball and place feet flat on mat (you may place feet on the floor if the platform is too small). Holding stomach tight, rotate torso to one side, hold 1-2 seconds, repeat. Then perform exercise for other side.

Ball Long Lever Rotation Crunch

Place physioball on center of the training mat, grasp hand grips with cords positioned as shown, lie on ball and place feet flat on mat (you may place feet on floor if the platform is too small). Holding stomach tight, extend arm overhead to one side then crunch up and rotate to other side, hold 1-2 seconds, repeat other side.

Ball Pullover Crunch

Place physioball on center of the training mat toward the rear, grasp hand grips with cords positioned behind user as shown, lie on ball and place feet flat on mat (you may place feet on the floor if the platform is too small). Holding stomach tight, extend arms overhead, perform a crunch while pulling arms forward and down, hold 1-2 seconds, repeat.

Ball Alternate Punch

Place physioball on center of the training mat, grasp hand grips with cords positioned behind user as shown, sit on ball and place feet flat on mat (you may place feet on the floor if the platform is too small). Holding stomach tight, raise arms to shoulder level and perform a punching motion with each arm individually, hold at the end of the motion 1-2 seconds, then repeat.

Ball Alternate Punch with Rotation

Place physioball on center of training mat, grasp hand grips with cords positioned behind user as shown, sit on ball and place feet flat on mat (you may place feet on the floor if the platform is too small). Holding stomach tight, raise arms to shoulder level and perform a punching motion with each arm individually while rotating trunk at the end of the punch as shown, hold 1-2 seconds, then repeat opposite side.

Ball Back Extension

Place physioball on center of the training mat, grasp hand grips with cords positioned in front of user as shown, lie on physioball on stomach, placing your knees on the mat or the floor for support. Holding hands in front of shoulders, extend your back as far as you are comfortable with, hold 1-2 seconds, repeat.

Ball Prone Alternating Arms

Place physioball on center of the training mat, grasp hand grips with cords positioned in front of user as shown, lie on physioball on stomach placing your feet on the floor for support. Holding your trunk tight, lift 1 arm up toward ceiling, hold 1-2 seconds then lower to starting position, repeat other arm.

Note: Make sure you are holding the left cable with the right hand and right cable with your left hand for this exercise.

SECTION 2: Standing Exercises

Standing 2-Hand Box Draw

Stand on center of training mat with feet shoulder width apart, grasp hand grips with cords positioned as shown. Hold stomach tight while arms are held straight, quickly, but in control, draw an imaginary box with hands, pausing briefly at each corner, repeat.

Standing Figure 8 Draw

Stand on center of training mat with feet shoulder width apart, grasp hand grips with cords positioned as shown. Hold stomach tight while arms are held straight, quickly, but in control, draw an imaginary figure 8 with hands using a smooth motion, repeat.

Standing Triangle Draw

Stand on center of training mat with feet shoulder width apart, grasp hand grips with cords positioned as shown. Hold stomach tight while arms are held straight, quickly, but in control, draw and imaginary triangle with hands, pausing briefly at each corner, repeat.

Standing Diagonal Lift

Stand on center of training mat with feet shoulder width apart, grasp hand grip with cord positioned as shown. Hold stomach tight while arm are held down to one side below waist. Quickly, but in control, lift arms diagonally up to the other side as shown, hold 1-2 seconds, repeat.