- Stay in the Stability Phase for a minimum of 2 weeks.
- Start with Level One Circuits 1- 4.
- When you feel ready to try more advanced exercises, add in Level Two Circuits 5 and 6.
- Perform each exercise for 1-2 minutes.
- Complete as many rounds of the exercises as your schedule allows.
[ Stability Circuit One Playlist ]
Your Choice! Select a Mobility Drill From Training Phase Two x 1-2 minutes
Hollow Hold x 1-2 minutes
Glute Bridge x 1-2 minutes
X-Lift x 1-2 minutes
[ Stability Circuit Two Playlist ]
Your Choice! Select a Mobility Drill From Training Phase Two x 1-2 minutes
Wall Dead Bug x 1-2 minutes
Cook Hip Lift x 1-2 minutes
Shoulder Tap x 1-2 minutes
Alternative Movement
Shoulder Tap - Elevated x 1-2 minutes
[ Stability Circuit Three Playlist ]
Your Choice! Select a Mobility Drill From Training Phase Two x 1-2 minutes
Plank x 1-2 minutes
Clam Shells x 1-2 minutes
Supine Over Head Arm Flexion x 1-2 minutes
[ Stability Circuit Four Playlist ]
Your Choice! Select a Mobility Drill From Training Phase Two x 1-2 minutes
Side Plank x 1-2 minutes
Glute Bridge March x 1-2 minutes
Floor Slides x 1-2 minutes
[ Stability Circuit Five Playlist ]
Spider-Man Lunge w/Rotation x 1-2 minutes
Dead Bug [Leg Straight] x 1-2 minutes
X-Lift w/Knee Elevated x 1-2 minutes
Half Kneeling Front Leg Liftoff x 1-2 minutes
[ Stability Circuit Six Playlist ]
90/90 Hip Stretch w/Reach x 1-2 minutes
Side Plank w/Reach Thru x 1-2 minutes
J-dog x 1-2 minutes
Single Leg Hip Airplane x 1-2 minutes
