complete SPINE CORRECTOR LEGEND:
●
= essential level
▲ = intermediate level
■
= advanced level REPS
WARM UPS
●
BREATHING FORWARD
●
BREATHING SIDE
●
SCAPULA ISOLATION
●
ARM SCISSORS
●
ARM CIRCLES
REPS
PRONE 2 TO 3 REPS
●
SINGLE LEG EXTENSIONS
1 REP
▲
LOWER & LIFT
3 TO 5 REPS
▲
LEG CIRCLES
8 REPS
5 REPS
▲
SCISSORS
4 SETS
3 TO 5 REPS
▲
BEATS
4 SETS
▲
SWAN DIVE
5 REPS
▲
GRASSHOPPER
5 REPS
8 TO 10 REPS
▲
SWIMMING
4 SETS
SITTING
5 TO 10 REPS
●
SIDE BEND
●
ROTATION WITH PORT DE BRAS
3 TO 5 REPS
▲
SPINAL EXTENSION
▲
PORT DE BRAS
3 TO 5 REPS
▲
ROTATION PRONE
▲
OBLIQUES WITH FLEXION
5 REPS
▲
ROTATION WITH ATTITUDE
5 REPS
▲
SCISSORS
8 TO 10 REPS
●
SIDE LEG LIFTS
▲
BICYCLE
8 TO 10 REPS
▲
SCISSORS
▲
LOWER & LIFT
6 TO 8 REPS
▲
ONE ARM PRESS
▲
LEG CIRCLES
5 REPS
▲
HIP TWIST
3 REPS
INVERTED POSITIONS
●
SCISSORS
8 TO 10 REPS
●
BICYCLE
8 TO 10 REPS
●
WINDMILL
●
LOWER & LIFT
▲
FROG
▲
OBLIQUE CAN-CANS
▲
ROLL OVER
6 TO 8 REPS
▲
SHOULDER BRIDGE
2 TO 3 REPS
■
BACK ARCH & BRIDGE
6 TO 8 REPS
6 TO 8 REPS
3 TO 5 REPS 5 REPS
SIDE-LYING 123
5 TO 10 REPS 4 SETS 5 TO 10 REPS
SUPPORTED ON HANDS
▲
PUSH UP
▲
LEG PULL FRONT
3 TO 6 REPS
■
LEG PULL
3 TO 6 REPS
5 TO 10 REPS
3 TO 5 REPS 5 TO 10 REPS 5 REPS 5 TO 10 REPS
m e r r i t h e w. c o m 2 2 0 0 Y O N G E S T R E E T, S U I T E 5 0 0 , T O R O N T O , O N , C A N A D A M 4 S 2 C 6 . 4 1 6 - 4 8 2 - 4 0 5 0
© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.
COMPLETE SPINE CORRECTOR MANUAL • WORKOUT CHART
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