VertiMax Functional Exercises

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1) Core Stability Training

2) Functional Strength Training

3) Neuromuscular Stabilization

Functional Strength Training

All forms of movement begin at the center of the body called the core. All athletes should first develop adequate core strength before beginning any other forms of exercise. A strong core allows for functional strength, balance and efficient movement throughout the entire body. Core exercises are designed to strengthen the area from the low back-pelvis-hip (lumbo-pelvic-hip), trunk (thoracic spine), and neck (cervical spine). A strong core also helps athletes train with heavier loads which may help increase performance gains throughout the body.

Remember: these exercises are intended to be performed with the supervision and guidance of a physical therapist. Always consult a qualified performance training professional for specific variables of your VertiMax exercise program.

SECTION 1: Upper Body Exercises (2 Arm or Alternate Arm Sets)
	Ball Press Place physioball on the center of the training mat toward the rear, grasp hand grips with cords positioned as shown, lie on ball and place feet flat on the mat (you may place feet on the floor if the platform is too small). Perform a bench press exercise while stabilizing on ball and holding your torso tight, repeat.

	Ball Fly Place physioball on the center of the training mat toward the rear, grasp hand grips with cords positioned as shown, lie on ball and place feet flat on the mat (you may place feet on the floor if the platform is too small). Perform a bench fly exercise while stabilizing on ball and holding your torso tight, repeat.

	Ball Military Press Place physioball on the center of the training mat, grasp hand grips with cords positioned as shown, sit on ball and place feet flat on the mat (you may place feet on floor if the platform is too small). Perform a military (shoulder) press exercise while stabilizing on ball and holding your torso tight, repeat.

	Ball Military Fly Place physioball on the center of the training mat, grasp hand grips with cords positioned as shown, sit on ball and place feet flat on the mat (you may place feet on floor if the platform is too small). Perform a military (shoulder) fly exercise while stabilizing on ball and holding your torso tight, repeat.

	Ball Pullover Place physioball on the center of the training mat, grasp hand grips with cords positioned as shown, lie on ball and place feet flat on the mat (you may place feet on the floor if the platform is too small). With arms extended, perform a crunch and pull arms over toward front of body as shown while stabilizing on ball and holding your torso tight, repeat.

	Ball Row Place physioball on the center of the training mat toward the front, grasp 1 hand grip with cords positioned as shown. Place on hand on ball for support while other performs a row exercise while holding your torso tight and back straight, repeat with other side.

	Ball Side Arm Raise Place physioball on the center of the training mat toward the rear, grasp hand grips with cords positioned as shown, sit on ball and place feet flat on the mat (you may place feet on the floor if the platform is too small). Begin by holding arms down at the ball then lift arms straight up to slightly higher than parallel to the platform while stabilizing on ball and holding your torso tight, repeat.

	Ball Front Arm Raise Place physioball on the center of the training mat toward the rear, grasp hand grips with cords positioned as shown, or positioned directly behind shoulders. Sit on ball and place feet flat on the mat (or you may place feet on the floor if the platform is too small). Begin by holding arms down in front at the ball then lift arms straight up to slightly higher than parallel to the platform while stabilizing on the ball, and holding your torso tight repeat.
SECTION 2: Standing Exercises
	Standing Military Press Stand on the center of training mat with feet shoulder width apart, grasp hand grips with cords positioned as shown. Perform a military (shoulder) press exercise while holding your torso tight, repeat.

	Standing Military Fly Stand on the center of training mat with feet shoulder width apart, grasp hand grips with cords positioned as shown. Perform a military (shoulder) fly exercise while holding your torso tight, repeat.

	Standing Row Stand on the center of training mat with a staggered stance placing your non-exercising hand on your knee as shown, grasp hand grip with cord positioned as shown, bend at waist keeping back straight, perform row exercise while holding your torso tight, repeat other side. Note: you may also perform this exercise with both hands in which case you would stand with feet parallel and shoulder width apart. (not shown)

	Standing Side Arm Raise Stand on the center of training mat with feet shoulder width apart, grasp hand grips with cords positioned as shown, hold arms straight down at sides, lift arms to slightly higher than parallel to the platform while holding your torso tight, repeat.

	Front Arm Raise Stand on the center of training mat with feet shoulder width apart, grasp hand grips with cords positioned as shown, (or positioned directly behind shoulders), hold arms straight down in front, lift arms to slightly higher than parallel to the platform while holding your torso tight, repeat.

	Scaption Stand on the center of training mat with feet shoulder width apart, grasp hand grip with cord positioned as shown, hold arm in front of body at about 45 degrees, lift arm up to slightly above parallel with the platform while keeping your thumb facing downward, repeat.

	PNF Pattern Stand on the center of training mat with feet shoulder width apart, grasp hand grip with cord positioned as shown, hold arm across body at waist level and lift arm to opposite side overhead as shown, repeat.

	Horizontal Abduction Stand on the center of training mat with feet shoulder width apart, grasp hand grip with cord positioned as shown, hold arm in front parallel with platform then extend arm out to side keeping the parallel position, repeat. Note: You can also perform this exercise with both arms (not shown).

	Windmill Attach waist cords and grasp hand grips with cords positioned as shown, stand on the center of the training mat, (balance on one foot for a more challenging exercise) with arms held out to sides, bend at waist and reach down to mat with one arm while keeping the other arm out and then return to the start position. Repeat with the opposite arm. Note: If standing on one leg is too difficult then the user should resort to standing on both legs while performing the exercise.
SECTION 3: Lower Body Exercises
	Squat Attach waist cords, stand on center of the training mat with feet shoulder width apart, perform a squat exercise until thighs are parallel to platform, return to starting position, repeat.

	Single Leg Squat Attach waist cords, stand on center of the training mat on one leg. Once balance is achieved, perform squat exercise until thigh parallel to platform, return to starting position and stabilize, repeat.

	Deadlift Stand on center of the training mat toward the rear, with feet slightly apart, grasp hand grips with cords positioned as shown, bend at waist toward platform keeping knees and back straight, lower upper body until cords are all the way retracted, then return to standing position, repeat.

	Romanian Deadlift Stand on center of the training mat with one foot positioned behind other, grasp hand grips with cords positioned as shown, bend at waist toward platform keeping knees and back straight, lower upper body until cords are all the way retracted, then return to standing position, repeat with other leg in front. Note: Waist cords are optional.

	Single Leg Romanian Deadlift Stand on center of the training mat one leg, hold other leg behind supporting leg but off the mat, grasp hand grips with cords positioned as shown, bend at waist toward platform keeping knee and back straight, lower body until cords are all the way retracted, then return to standing position, repeat standing on other leg. Note: Waist cords are optional.

	Forward Lunge Attach waist cords, stand on the rear center of the training mat with feet shoulder width apart, quickly step forward with one leg and bend the knee 90 degrees or less, return to starting position by forcefully pushing off of forward leg, repeat with other leg.

	Side Lunge Attach waist cords, stand on one side of training mat with feet slightly apart, quickly step to the other side of the mat and bend the knee 90 degrees or less, return to starting position by forcefully pushing off of stepped leg, repeat with other leg.

	Split Lunge Attach waist cords, stand on the rear center of the training mat with one leg already in a lunge position. Quickly perform a squatting motion keeping front knee 90 degrees or less, return to starting position, repeat with other leg in front.

	Step Ups Place plyostep or plyobox on front center of training mat securely, attach waist cords. Stand behind box and quickly and forcefully step up onto box and lift other leg, flexing the hip to 90 degrees, repeat with other leg. Note: Thigh cords can be attached for additional resistance as shown.

	Hamstring Curl Attach resistance cord to top of shoe laces (refer to users manual for procedure) with cords positioned as shown. Stand on center of training mat, lift one foot off the mat, quickly and forcefully bend at the knee fully without moving at the hips, repeat other side.

	Gluteal Kicks Attach resistance cord to top of shoe laces (refer to users manual for procedure) with cords positioned as shown. Stand on center of training mat, lift one foot off the mat, quickly and forcefully bend at the knee and extend at the hip and kick back, repeat other side.

	2 Arm Rotation Lunge Attach waist cords, stand on the rear center of the training mat with feet shoulder width apart and grasp hand grips with cords positioned as shown. Quickly step forward with one leg and bend the knee 90 degrees or less while holding arms parallel to platform then quickly rotate upper body toward the rear leg side. Return to starting position by forcefully pushing off of forward leg, repeat with other leg. Note: Thigh cords can be attached for additional resistance as shown.

	1 Arm Rotation Lunge Attach waist cords, stand on the rear center of the training mat with feet shoulder width apart and grasp hand grip with cord positioned as shown. Quickly step forward with one leg and bend the knee 90 degrees or less while holding arm parallel to platform then quickly rotate upper body toward the rear leg side. Return to starting position by forcefully pushing off of forward leg, repeat with other leg. Note: Thigh cords can be attached for additional resistance as shown.

	Snatch Clean Press Attach waist cords and grasp hand grips with cords positioned as shown. Stand on center of the training mat, bend at waist with hands toward platform, quickly perform a squat then lift arms to shoulder level as you straighten legs and trunk. Finish with a quick and forceful military press at the end of the movement as shown, repeat.

	Step Up Press Place plyostep or plyobox on on front center of training mat securely, attach waist cords and grasp hand grips with cords positioned as shown. Stand behind box and quickly and forcefully step onto box while quickly performing a military press exercise. Return to starting position, repeat with other leg. Note: Thigh cords can be attached for additional resistance as shown.

	Forward Lunge Curl Press Attach waist cords stand on the rear center of training mat with feet shoulder width apart and grasp hand grips with cords positioned as shown. Quickly step forward with one leg and bend the knee 90 degrees or less as you perform an arm curl followed by a military press to finish. Return to starting position by forcefully pushing off of forward leg, repeat with other leg. Note: Thigh cords can be attached for additional resistance as shown.

	Side Lunge Curl Press Attach waist cords and grasp hand grips with cords positioned as shown, stand on side of training mat with feet slightly apart. Quickly step to the other side of the mat and bend the knee 90 degrees or less as you perform an arm curl followed by a military press to finish. Return to starting position by forcefully pushing off of stepped leg, repeat with other leg. Note: Thigh cords can be attached for additional resistance (not shown).

	Side Step Curl Press Place plyostep or plyobox on one side of training mat securely, attach waist cords and grasp hand grips with cords positioned as shown. Stand beside box and quickly and forcefully step onto box while quickly performing an arm curl followed by a military press to finish. Return to starting position, repeat with other leg. Note: Thigh cords can be attached for additional resistance (not shown).

	Forward Lunge Row Press Attach waist cords, stand on the rear center of training mat with feet shoulder width apart and grasp hand grips with cords positioned as shown. Hold arms straight out in front then quickly step forward with one leg and bend the knee 90 degrees or less as you perform a row motion followed by a military press to finish. Return to starting position by forcefully pushing off of forward leg, repeat with other leg. Note: Thigh cords can be attached for additional resistance (not shown).

	Side Lunge Row Press Attach waist cords, stand on one side of the training mat with feet slightly apart and grasp hand grips with cords positioned as shown. Hold arms out in front then quickly step forward with one leg and bend the knee 90 degrees or less as you perform a row motion followed by a military press to finish. Return to starting position by forcefully pushing off of stepped leg, repeat with other leg. Note: Thigh cords can be attached for additional resistance (not shown).

	Forward Lunge Raise Attach waist cords, stand on the rear center of training mat with feet shoulder width apart and grasp hand grips with cords positioned as shown. Hold arms down in front then quickly step forward with one leg and bend the knee 90 degrees or less as you lift the arms up to slightly higher than shoulder level. Return to starting position by forcefully pushing off of forward leg, repeat with other leg. Note: Thigh cords can be attached for additional resistance (not shown).

	Squat Press Attach waist cords and grasp hand grips with cords positioned as shown. Stand on center of training mat then quickly squat while performing a military press on the return to starting position, repeat.

	Single Leg Squat Touch Press Attach waist cords and grasp hand grips with cords positioned as shown. Stand on the center of training mat on one leg and perform squat while bending at waist toward the platform until cords are all the way retracted. Then quickly and forcefully perform a military press while returning to starting position, repeat.

	Side Lunge Raise Attach waist cords, stand on one side of the training mat with feet slightly apart and grasp hand grips with cords positioned as shown. Hold arms down in front then quickly step to the other side of the mat with one leg and bend the knee 90 degrees or less as you lift the arms up to slightly higher than shoulder level. Return to starting position by forcefully pushing off of stepped leg, repeat with other leg. Note: Thigh cords can be attached for additional resistance (not shown).

	Squat Shrug Calf Raise Attach waist cords and grasp hand grips with cords positioned as shown. Stand on center of training mat then quickly perform a squat exercise. As you return to standing position, quickly and forcefully shrug shoulders then finish with standing on toes (calf raise).

	Deadlift Shrug Calf Raise Stand on center of the training mat toward the rear, with feet slightly apart, grasp hand grips with cords positioned as shown, bend at waist toward platform keeping knees and back straight, lower upper body until cords are all the way retracted, then return to standing position. As you return to starting position, quickly and forcefully shrug shoulders and finish with standing on toes (calf raise).

	Shot Puts Attach waist cords and grasp hand grips with cords positioned as shown. Stand on front corner of training mat, bend knees and back facing outward, then quickly and forcefully take a rear-lateral step toward the center of the mat as you rotate your trunk in the same direction. Finish by quickly and forcefully "putting" your arm up and across the body in an upward motion as shown, repeat.

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