4
Cross Squat-Hip Abduction Combo
Step 1. Begin standing with your feet hip width apart. Place your
feet and step through the middle large grips.
Step 2. Cross the exerciser behind your legs to form an X then
cross the exerciser in front of your legs creating another X.
Grasp the end large grips.
Step 3. With a slight bend in your
knees and maintaining
your balance, kick one
straight leg out to the
side, bring your foot to
the ground and then
kick the opposite leg.
Keep your trunk upright
and your back in a neutral
position. Don’t lean your
hips or trunk to either
side. For an optional
combo, perform a
mini-squat movement
between leg kicks.
Core Stabilization Quadruped Arm and Leg
Step 1. Place each foot into the middle large grips of the exerciser leaving
one large grip in between.
Step 2. Place each hand into the end large grips of the exerciser. Assume
a hands and knees position with your arms directly below your
shoulders and knees directly below your hips.
Step 3. Simultaneously lift one leg and the
opposite arm while maintaining your
balance. When lifting extend the leg
until your knee is straight and parallel to
the floor while stabilizing the exerciser
with your hands and opposite foot.
Keep your head and neck in a neutral
position throughout the exercise.
Step 4. Slowly return and repeat on the
other side.
Core Stabilization - Supine Arms and Legs
Step 1. Place each foot into the middle large grips of the exerciser
leaving one large grip in between.
Step 2. Place each hand into the end large grips of the exerciser.
Step 3. Lying flat on your back on a padded surface begin the exercise
with knees bent and feet on the floor and hands by your side.
Simultaneously lift one knee and
the opposite arm while stabilizing the
exerciser with your other hand and
foot. Keep your back in a neutral
position during the exercise.
Step 4. Slowly return and repeat on the
other side.
Core Side Plank with External Rotation
Step 1. Begin by laying on your side on a padded surface.
Step 2. Place both hands in a large grip at the
desired distance to create appropriate
resistance during the exercise.
Step 3. Resting on your bent arm located
directly below your shoulder, lift hips
off of ground engaging core to
stabilize you.
Step 4. With the opposite arm close to you
side and elbow bent at 90 °, rotate
your open hand outward until you
can rotate no further.
Step 5. Hold briefly and return to starting
position and repeat on both sides.
Core Bar Lift
Step 1. Place a WaTE™ bar through the end small
grips of the exerciser.
Step 2. Step on the middle of the exerciser with one
foot and kneel with the other leg.
Step 3. Holding the ends of the bar with the exerciser
ends inside your hand grip, use straight arms
to lift the bar
diagonally over
your head. Be
sure to keep your
torso facing
forward.
Step 4. Hold briefly and
repeat on both
sides.
Core Bar Chop
Step 1. Begin by anchoring the middle of your exerciser to a
door anchor above your head.
Step 2. Place a WaTE™ bar through the end small grips of
the exerciser and hold onto the bar and grips.
Step 3. Bend down to one knee
and use the other leg to
stabilize. Holding both the
bar and the exerciser in
front of you rotate your
trunk and push the end of
your bar toward the
opposite hip.
Step 4. Hold briefly and return to
starting position and repeat
on both sides.
Cervical Dynamic Isometric Retraction
Step 1. Using an open hand grip, place
your hands through two large grips
leaving two large grips in between.
Step 2. Place the exerciser around the top
of your head in line with your ears.
Hold arms in front of you at eye
level with elbows bent at
90 degrees keeping slight tension
on your exerciser.
Step 3. Keeping your neck in a neutral
position and chin slightly tucked
in to stabilize, extend your elbows
until your arms are straight in front
of you.
Step 4. Hold briefly and slowly return to
your starting position.
Ankle Dorsiflexion-Eversion
Step 1. Begin in a seated position, place one foot inside
the end large grip and the other in the grip next
to it so that there is one large grip in between.
Step 2. Hold the remaining exerciser in your lap. Place
feet hip width apart and flex exercising toes
toward your body and away from the midline
against the resistance of the exerciser until
you can lift and rotate no further. Be sure to
keep your heel on the ground and your legs
stationary.
Step 3. Hold briefly and slowly return to your starting
position.
