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
side
Side Plank with Rotation
Instructions:
1. Proper alignment. Elbow is directly under shoulder, ankles-hips-shoulders should be in a straight line
2. Feet may be stacked on top of each other, or easier variation is to bridge on bent knees
3. As you exhale, bring the top hand down reaching thru the side body allowing the top hip to rotate towards the floor
4. Inhale, come back to proper alignment as described in step 1
5. Omit the movement if shoulder pain arisis
Side Isolation Abs
Instructions:
1. Focus on 2-3 fingers below the navel, activate by engaging the lower core
2. Crossing the top foot over straight leg for support decreases the intensity on the shoulder
Stagnation Therapy 