1. THE SQUAT Feet shoulder width apart with knees soft
Place arms out in front or behind head for balance
Keep head level, look forward
Keep chest up
Reach hips back and lower down to parallel
Knees and toes align
Keep back straight
Keep core tight
Exhale on up/exertion
NO NO’s
DO NOT let knees go past toes.
DO NOT let knees fall inside or outside of ankles
DO NOT hold breath
DO NOT lift heels off floor

2. THE LUNGE Back heel stays lifted, front heel stays down
Stand with one foot forward and the other foot back in scissor position
Back heel stays lifted, front heel stays down
Both feet and knees point forward
Lower back knee straight down, almost to the floor
Push down on front heel to rise back up to start position
Keep shoulders and hips vertically aligned
Keep weight on heel of front foot
Keep core tight
Keep knees soft
Exhale on up/exertion
NO NO’s
DO NOT let knee go past toes
DO NOT slouch or bend forward
DO NOT lift front heel off the floor

3. TECHNIQUE
Begin with palms flat, fingers slightly spread and pointing forward, toes curled under
Squeeze core to maintain ear to ankle alignment
Wrists align with shoulders
Bend elbows back and away from the body, lower body down toward the floor
Go down 90 degrees or until the shoulders and elbows are parallel to the floor
Push up to start position
PUSH-UP
NO NO’s
DO NOT let hips sag down toward floor
DO NOT raise buttocks up toward the ceiling
DO NOT let thighs, hips, or belly touch the floor
DO NOT drop or lift head
DO NOT let shoulders shift behind or in front of hands

4. MODIFIED PUSH-UP Begin with knees on floor and hands under shoulders
TECHNIQUE
Begin with knees on floor and hands under shoulders
From ears to knees, keep body in a straight line
Bend arms out and away until reaching a 90 degree angle
Keep core tight
Push your self up maintaining a straight body
NO NO’s
DO NOT let hips sag down toward floor
DO NOT raise buttocks up toward the ceiling
DO NOT let thighs, hips, or belly touch the floor
DO NOT drop or lift head
DO NOT let shoulders shift behind or in front of hands

5. PLANKS High plank Low plank
Place palms flat, fingers slightly spread and pointing forward, toes curled under, lift
Vertically align wrists and shoulders
Form a straight line from ears to ankles
Squeeze core to maintain posture
Place forearms and palms flat on floor, curl toes under, lift
Vertically align shoulders and elbows
Form a straight line from ears to ankles
Squeeze your entire core to maintain the integrity of your straight line.

6. JACKS Stand up tall Feet together Arms at sides
Jump feet apart while raising arms up above head.
Fingers touch over head
Jump feet together while bringing arms back down to sides to start position