Instructions:
1. Continuous breathing, emphasis on the pushing off of the ball and decelerating/landing on the ball
2. The Jumps should be straight up, land as close to the half ball as possible
3. Harder variations: Increase vertical jump
Lateral
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
Lateral/Frontal Combination
Instructions:
1. This exercise may be done seated on fitball or standing
2. As you exhale, bring 1 weight lateral and 1 weight in front ending at shoulder height
3. Switch rotation making the transitions smooth
Lateral Raise with Balance
Instructions:
1. Weight starts in opposite hand of standing leg
2. Maintain correct posture, toes relaxed, core engaged
3. On the exhale, raise the weight to shoulder height.
Lateral Lunge
Instructions:
1. Facing forward with your arms to your side. Inhale, step out to the side with your right foot keeping the left foot facing forward. You should feel the stretch in the left inner thigh.
2. Proper lunge position should be: chest up, knees behind the toes, weight distributed thru the heel.
3. Exhale, pushing thru the right foot, rotating the body back to start position
Stagnation Therapy 