Core Subsystems

Anterior Oblique Subsystem

Ball Crunch and Progressions

Dynamic Ball Bridge with Trunk Rotation

Dynamic Chop Pattern

Kneeling Chop Pattern

Modified Mountain Climbers for Core Reactive Stabilization

Plank

Deep Longitudinal Subsystem

Active Calf Stretch with Modifications for Fibularis (Peroneal) Extensibility

Biceps Femoris Active Stretch

Calf and Fibularis (Peroneals) Static Stretching Technique

Dynamic Biceps Femoris (Lateral Hamstring) Stretch

Dynamic Calf Stretch - Gastrocnemius, Soleus & Peroneals (a.k.a. Fibularis)

Latissimus Dorsi and Erector Spinae Static Stretch: Child's Pose

Intrinsic Stabilization Subsystem

Core (Transverse Abdominis) Reactive Integration - Crunch & Catch

Hardest Quadruped Progression Ever Challenge

Kinesiology Taping: Core Taping (Diaphragm, Glutes and Low Back Decompression)

Modified Mountain Climbers for Core Reactive Stabilization

Quadruped Crawl

Quadruped Crawl 2 (Progressions)

Lateral Subsystem

Side Plank

Dynamic Lateral Lunge with Shoulder Series (Lateral Subsystem Progressions)

Front Squat to Press

Side Step and Step up with Shoulder Series

Single Leg Touchdown with Scaption and PNF Carry Away

Standing Cobra to Balance to Calf Raise

Posterior Oblique Subsystem

Ball Bridge

Dynamic Ball Bridge with Trunk Rotation

Static Ball Bridge with Trunk Rotation

Static Standing Chop Pattern

Static Up Chop aka Lift

Core Anti-rotation - Opposing Chest Press and Row