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Posture Prep

1

reverse crunches – 2×25
shoulder bridges – 2×25
fire hydrant matrix – 2×10
standing hip circles (FWD & BCK) – 1×10
hip crossovers (ft on floor) – 1×20
LXT’s – 2×10
chin tucks – 1×20

2

reverse crunches – 2×25
shoulder bridges – 2×25
fire hydrant matrix – 2×10
standing hip circles (FWD & BCK) – 1×10
hip crossovers (ft off floor) – 1×20
pulsing plank matrix – 1 min
LXT’s – 2×10
chin tucks – 1×30

3

reverse crunches – 2×25
shoulder bridges on pad – 2×25
fire hydrant matrix – 2×10
standing hip circles (FWD & BCK) – 1×10
hip crossovers (knees 90 deg.) – 1×20
plank matrix – 1 min
LXT’s – 2×10
chin tucks – 1×30

4

reverse crunches – 2×25
shoulder bridges on pad – 2×25
fire hydrant matrix on pad – 2×10
standing hip circles (FWD & BCK) – 1×10
hip crossovers (knees 90 deg.) – 1×20
plank matrix – 1 min
LXT’s – 2×10
chin tucks – 1×30

5

shoulder bridges (one leg) – 2×25
fire hydrant matrix on pad – 2×10
standing hip circles (FWD & BCK) – 1×10
hip crossovers (knees 90 deg.) – 1×20
plank matrix – 1 min
LXT’s – 2×10
chin tucks – 1×30

6

lying leg raise – 2×25
shoulder bridges (one leg) on pad – 2×25
fire hydrant matrix on pad – 2×10
standing hip circles (FWD & BCK) – 1×10
hip crossovers (knees 90 deg.) – 1×20
plank matrix on pad – 1 min
LXT’s – 2×10
chin tucks – 1×30

7

lying leg raise with lift – 2×25
TRX leg curls – 1×25
fire hydrant matrix (straight leg) – 2×10
standing hip circles (FWD & BCK) – 1×10
hip crossovers (straight legs) – 1×20
plank matrix on pad – 1 min
LXT’s – 2×10
chin tucks – 1×30

8

lying leg raise with lift – 2×25
TRX leg curls – 1×25
fire hydrant matrix (straight leg) – 2×10
standing hip circles (FWD & BCK) – 1×10
hip crossovers (straight legs) – 1×20
plank matrix on pad – 1 min
LXT’s – 2×10
chin tucks – 1×30

9

ab wheel rollouts – 2×25
TRX leg curls (1 leg) – 1×25
fire hydrant matrix (straight leg) – 2×10
standing hip circles with ankle weights
(FWD & BCK) – 1×10
hip crossovers (w/ medicine ball) – 1×20
alternating scorpion stretch – 1×20
plank matrix on pad – 1 min
LXT’s – 2×10
chin tucks – 1×30

10

ab wheel rollouts – 2×25
TRX leg curls (1 leg) – 1×25
fire hydrant matrix (straight leg) – 2×10
standing hip circles with ankle weights
(FWD & BCK) – 1×10
hip crossovers (w medicine ball) – 1×20
alternating scorpion stretch – 1×20
ab wheel planks – 1 min
side & up planks on pad – 1 min
LTX’s – 2×10
chin tucks – 1×30

11

TRX tuck in-and-outs – 2×25
ab wheel leg curls 2×25
fire hydrant matrix (straight leg) – 2×10
standing hip circles with ankle weights
(FWD & BCK) – 1×10
hip crossovers (w medicine ball) – 1×20
alternating scorpion stretch – 1×20
ab wheel planks – 1 min
side & up planks on pad – 1 min
LTX’s – 2×10
chin tucks – 1×30

12

TRX tuck in-and-outs – 2×25
ab wheel leg curls 2×25
fire hydrant matrix (straight leg) – 2×10
standing hip circles with ankle weights
(FWD & BCK) – 1×10
hip crossovers (w medicine ball) – 1×20
alternating scorpion stretch – 1×20
TRX planks – 1 min
side & up planks on pad (one legged)- 1 min
LTX’s – 2×10
chin tucks – 1×30

13

ab wheel “Wheel Barrow” – 1×10
ab wheel leg curls 2×25
fire hydrant matrix (straight leg) – 2×10
standing hip circles with ankle weights
(FWD & BCK) – 1×10
hip crossovers (w medicine ball) – 1×20
alternating scorpion stretch – 1×20
TRX pike ups – 1 min
TRX face up planks – 1 min
side planks (one legged) – 1 min
LTX’s – 2×10
chin tucks – 1×30

14

ab wheel “Wheel Barrow” – 1×10
ab wheel leg curls with bands – 2×25
fire hydrant matrix w/ ankle weights x 2
standing hip circles with ankle weights
(FWD & BCK) – 1×10
hip crossovers (w medicine ball) – 1×20
alternating scorpion stretch – 1×20
TRX pike ups – 1 min
TRX face up planks (one legged) – 1 min
side planks (one legged) – 1 min
LTX’s – 2×10
chin tucks – 1×30

Office Hours:

Monday            1:30pm - 6:30pm

Tuesday            8:00am - 12:00pm
Wednesday      1:30pm - 6:30pm
Thursday          8:00am -11:00am
Saturday           8:00pm - 11:00pm

121 Friends Ln #100, Newtown, PA 18940

Tel: (215) 968-1661

© 2020 by Wellness Solution Centers. All rights reserved.

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