Instructions:
1. One foot on disc, one foot on slide board or disc
2. Inhale, correct squat technique, keeping the weight over the foot on the dyna disc and allowing the opposite leg to slide out straight
3. Exhale, pushing into the foot on the disc and engaging the inner thigh of the straight leg back to standing position
4. Harder variation: hold weight on same side of the leg on the disc
dyna
Reverse Lunge with rotation-Dyna Disc
Instructions:
1. Arms crossed or for harder variation a barbell may be used
2. Inhale, reverse lunge, rotating torso towards the bent knee
3. Return the torso to center THEN, exhale, emphasis on pushing into disc to return to a standing position
4 point squat- Dyna Disc
instructions:
1. Standing on 2 discs, Inhale on the beginning of the squat, hips back, knees out to engage the external rotators of the hip
2. Exhale as you come back to standing position switching the weight position
3. 4 Positions: Right arm to the side, Right arm in front, Left arm in front, Left arm to the side = 1 repetition
Lateral Squat-Dyna Disc
Instructions:
1. Start with weight at shoulder height on the same side as standing leg.
2. Inhale, core tightens into a lateral squat
3. Exhale, engage the foot that is on the disc to come back to a balanced 1 leg standing positon, toes relaxed
1 Leg Dyna Disc Deadlift
Instructions:
1. Keeping the toes relaxed on the standing leg. Keep the shoulder blades engaged to the center of spine, core tight
2. Exhale with a slight bend in the knee, coming down to about mid-shin
3. Keep the standing leg actively pushing into the disc as you inhale back to standing position
Dyna Disc Rotational abs
Instructions:
1. Place the disc under the lower with the sits bones on the floor.
2. Exhale as you crunch up and rotate to the bent knee
3. Awareness on the quality of each rotation, return to starting position and re-engage the lower ab
Stagnation Therapy 