BELIEVE YOU CAN

strength training
A-01 A-02 A-03 A-04 A-05 A-06

squat deep squat wide stance squat lunge calves pelvic bridge

Stand on plate, distribute weight evenly

Stand on plate, distribute weight Stand on plate, distribute weight Stand with one foot on plate, Stand on plate, distribute weight Laying back on floor, place both feet on the
start position evenly between both feet evenly between both feet
between both feet, with feet wider than
one foot on floor evenly between both feet plate; keep the knees bent at 90 degrees
shoulder width apart

procedure Hold onto handlebars for support Hold onto handlebars for support Hold onto handlebars for support and Hold onto handlebars for support, and Press feet into plate while pushing the
and sit back by flexing hips and and sit back by flexing hips and Bend at the hips and knees
sit back by flexing hips and knees stand on toes with slightly bent knees hips upward
(i.e. form) knees knees
Descend down only as far as spinal
Maintain neutral spinal alignment; Allow for normal spinal movement; Maintain neutral spinal alignment; alignment and control can be maintained; Maintain neutral spinal alignment; do
coaching keys do not “hang” on handlebars do not “hang” on handlebars do not “hang” on handlebars watch for hips, knee, and ankle alignment not “hang” on handlebars
Engage abs, back, glutes and
hamstrings

“you should feel” Quads, Glutes, Hamstrings and Quads, Glutes, Hamstrings and Inner Thigh, Quads, Glutes,
Hamstrings and Calves
Glutes, Hamstrings, Quads and Calves Calves, Quads, Hamstrings and Glutes Glutes, Hamstrings and Core
Calves Calves

A-07 A-08 A-09 A-010 A-011 A-012

lat dip push up triceps dip bicep curl bent over pull shoulder press

Seated on edge of plate, place hands
start position shoulder width apart at the edge of the
plate or holding handlebars
Place feet on floor, hands on plate
shoulder width apart
Seated on edge of plate, hands shoulder
width apart at the edge of the plate
Stand as close to the plate as possible,
knees slightly bent while grabbing both
straps; adjust the length as needed
Stand close to plate while grabbing both
Hands on plate, hips flexed and legs
straps with knees slightly bent; adjust the
almost straight
length as needed

procedure Keep your feet on the floor and knees Keep your feet on the floor and knees Activate the biceps and forearms with Lift elbows to 90 degrees; pull straps using
bent; lift hips off plate and keep elbows Bend the elbows to lower the body bent; lift hips off plate and lift chest while the intention to flex the elbow or “curl” middle and upper back muscles; hold Bend the elbows to lower body
(i.e. form) straight, while pressing shoulders down bending elbows 90 degrees the straps up statically for recommended duration

Maintain neutral spinal alignment, Descend down only to a position that Keep hips close to the plate; Maintain neutral spinal alignment; Maintain neutral spinal alignment; avoid Descend down only to a position that
coaching keys including neck and head can be controlled; maintain neutral maintain neutral spinal alignment avoid releasing the shoulders up releasing the shoulders up can be controlled; maintain neutral
spinal alignment spinal alignment

“you should feel” Shoulder Girdle, Upper and Middle Back Chest, Shoulder, Arms and Core Triceps and Shoulders Biceps, Anterior Shoulder and Forearms Upper back and Arms Shoulders, Chest, Arms and Core

A-013 A-014 A-015 A-016 A-017 A-018

front raise lateral side raise abdominal crunch lower abdominals standing abdominals lateral abdominals

Stand on floor, knees slightly bent while Stand on floor, knees slightly bent Lay with back on plate, feet in the air with In plank position, place flexed elbows Stand on plate with hips and knees Lean on side, and place flexed elbow on
start position grabbing both straps while grabbing both straps knees bent at 90 degrees on the plate, feet on the floor slightly flexed; hold on to handlebars plate, stacked feet on floor

procedure Hold straps with straight arm and flex
shoulder to desired range; actively
(i.e. form) pull on straps
Adjust straps or body position to
coaching keys alter range of motion; maintain
neutral spinal alignment
Hold straps with straight arms and raise
shoulder outward to desired range; engage
shoulder muscles for desired tension
Adjust straps or body position to alter
range of motion; maintain neutral
spinal alignment
Engage abs while flexing the spine
Stabilize neck if needed; maintain spinal
control throughout movement
Engage abs, glutes, and hamstrings
while extending to a plank position
Maintain stability and optimal
alignment from neck to feet
Engage abdominal wall and arms with
the intention of extending or pulling the Push hips up
shoulders back
Maintain stability and optimal alignment
Maintain stability and optimal alignment
from neck to feet from neck to feet

Lower Abdominals, Glutes, and Lateral Abdominals, Shoulders,

“you should feel” Shoulders and Core Shoulders and Arms Abdominals
Hamstrings
Abdominals, Lats, and Arms Glutes, Hips Ab/adductors

stretching
B-01 B-02 B-03 B-04 B-05 B-06

hamstring stretch quadriceps stretch calf stretch adductor stretch shoulder stretch single-arm pectoral stretch

Stand on plate, position feet shoulder Kneel with one knee on plate, other Stand on floor facing away from Kneel on the floor with side facing plate,
Stand on plate, feet shoulder width One foot on plate, one foot on floor
start position width apart; hold the handlebars foot on floor in front; hold onto column
apart, staggered stance or step plate; hold on to both straps with place one arm on the plate with elbow bent
for balance with one hand if stability is needed arms at the side at 90 degrees, opposite hand on floor

procedure Keeping legs straight but not locked, Lunge forward slightly, bend the forward Lunge forward slightly, bend the forward Keeping leg on the plate straight, lean
into opposite leg and sit back by flexing
Outwardly rotate shoulder and lean Keep shoulders parallel to the ground
tilt pelvis back and upward while leg and keep the back leg straight while leg and keep the back leg straight while forward slightly; let arms extend back and slowly drop body to the floor
(i.e. form) pushing hips back gently gently pushing the heel into the plate gently pushing the heel into the plate hips, knee, and ankle until first point of tension is felt

Move slowly and with control; Don’t lean too far forward, should be
coaching keys Maintain neutral spinal alignment maintain neutral spinal alignment
Keep heel on the plate Maintain neutral spinal alignment able to maintain balance at all times
Maintain neutral spinal alignment

“you should feel” Hamstrings, Glutes and Calves Quads and Anterior Hips Calves Inner Thigh Anterior Shoulder Chest and Anterior Shoulders

massage
C-01 C-02 C-03 C-04 C-05 C-06

calves massage upper arm massage quadriceps massage adductor massage abductor massage hamstring massage

Place mat on the plate; lay upper Place mat on the plate; kneel next to Place mat on the plate; lay on elbows Place mat on the plate; lay on side, with Place mat on the plate; lay sideways Place mat on the plate; lay with upper
start position body on floor and place both calves plate on the floor or step, and place downward on floor or lay on stomach inner thigh on plate, elbow on floor with knees bent body on step, legs on plate
on plate upper arm across plate on step, with one or both legs on plate
procedure Start in passive position with calves Place upper arm on the plate and Start in passive position with front thigh Place inner thigh on plate with opposite Start in passive position with outer thigh Hamstrings and calves on the plate
on the plate leg resting on the floor on the plate and elbow resting on the and upper body on step
(i.e. form) hold passively on the plate
floor
Can cross one leg over the other Can cross one leg over the other for deeper Can cross one leg over the other
massage; slowly flex knee for more emphasis Watch spinal alignment and Watch spinal alignment and
coaching keys for deeper massage; watch spinal
alignment and load distribution
Do not overstretch shoulder
on lower quad; watch spinal alignment and load distribution weight distribution
for deeper massage; watch spinal
alignment and load distribution
load distribution

“you should feel” Calves Upper Arm and Shoulder Quad and Hip Muscles Inner Thigh Muscles Outer Thigh and Hips Hamstring and Calf Muscles

relaxation
D-01 D-02 D-03 D-04

shoulder and neck relaxor lower back relaxor upper body relaxor back relaxor

Sit on floor facing away from plate; place Place mat on the plate; sit on floor Place mat on the plate, sit on plate, keep
Kneel on floor facing plate with both
start position arms extended on plate mat between you and the plate; flatten facing away from plate, and lower slowly feet at least hips width apart on the floor
the lower back against plate until elbow is in contact with plate with knees bent
Slowly flex shoulder to comfortable range;
procedure while keeping arms in place on the plate, Adjust position to get to desired back Adjust position to get desired Bend forward, allowing the back to
muscle contact point upper body muscle relaxation round
(i.e. form) slowly move with intention of pulling hips
away from hands horizontally
Move slowly and with control; reduce
coaching keys shoulder range of motion if feeling in front Relax Relax Use a range of motion that
is comfortable
of shoulder only

“you should feel” Shoulders and Back Lower Back Upper Back and Shoulders Back and Hips

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