1. Jab
The jab will challenge the entire core (trunk) and shoulder complex. Great for postural muscles, mid back the abs and thighs. Add a little variety by lowering or raising your arms between exercise or dynamically while you cycle or drive the Bodyblade.

An alternative jab exercise for rotator cuff muscles, start with your blade by your side with a single hand grip, raise the Bodyblade in front of you at 90 degrees, then slowly move out to the side at 90 degrees, rotate your arm so your thumb is facing forward instead of up and return back down to your side. Repeat several times or watch the clock for 60 seconds.

2. Throwing Sequence - Cock Phase
Single leg moving through a throwing motion for balance, quickness, core and extremity strengthening. A total body connection. Train the shoulder where stability is important.

Throwing Sequence - Mid Stance
Lunging stance forward motion, force production in core, chest and shoulders.

Throwing Sequence - Finish
Lunging stance forward motion, force reduction throughout the entire back, rear shoulder and lower body. Excellent for throwing athletes and a challenging strength move.

3. Pec Deck
Position the Bodyblade(s) vertically with the narrow edge facing you. Move the Blade left and right in front of your body. As with any pec deck or pec fly movement, moving high, middle or low will work more upper, middle/center, or lower pec's. For a greater challenge, try these in traditional bench positions lying on your back, inclined or declined 45 degrees.

1. Chest Press
Beginning with the Bodyblade chest high, drive Bodyblade in a push/pull motion matching the pulse of the blade. Vary this exercise by moving high, low, or through a range of motion. Emphasis will vary as you change from high to low for upper or lower chest. This is a good overall strengthening/endurance exercise.

2. Back and Shoulder Reach
Hold Bodyblade so you can see the decal (flat edge). Raise over head and assume a wide stance. Slightly unlock the pelvis with an anterior pelvic tilt (slightly hollow in back). This will enhance the entire trunk and extremities with great attention to the deep and superficial postural muscles. Add a little variety by rotating left and right or laterally flexing from side to side.

3. Lateral Raise
Total upper body connection. Major emphasis to the upper back, traps, pec's, deltoids, biceps, and triceps. Moving through a range of motion will provide greater stability to the trunk in various positions.

1. Ab Crunch
Position Bodyblade so the flex of the blade will bend toward the floor and up toward the ceiling. When holding the blade in front of your body, you should see the narrow edge. Maintaining this position, moving high, or low will challenge the motion for advanced training. Every time the blade changes direction, you are asking the muscles of the low back to coordinate stabilizing control of the body with the abdominal muscles. This exercise reaches the deepest muscles in the back and naturally progresses to the muscles closest to the surface.

2. Ab Hip and Thigh
A supreme challenge to all the muscle groups. Abs, chest, back, shoulders, hips, upper and lower extremities contribute to this exercise. Rotational stability is so very important when protecting your back from injury. This will allow you to achieve that goal while standing or sitting in a wheel chair. Making slight modifications to the exercise will only empower you more!

3. Alternating All 4's
One of my favorites for bringing the entire body into focus and harmony to Increase strength, balance, power, and muscle endurance throughout the lower body, back, abs, arms, and shoulders. Great in rehab, great in personal training and great on the living room floor!

1. Lunging Rotational Ab Crunch High
Getting the most out of your knees doesn't always mean placing high levels of gravitational resistance (weights) on them to potentially cause harm. These are what we call "Closed Chain Exercises" which fix your feet securely to the planet and t rain the muscles from the inside of the entire leg. Start position shoulder high, lunging and rotating to the side of the front foot to work the core, hips, inner thighs, and the shoulders.

2. Ab Hip and Thigh
A supreme challenge to all the muscle groups. Abs, chest, back, shoulders, hips, upper and lower extremities contribute to this exercise.

3. Lunging Ab Hip and Thigh
Adding to the Ab Hip and Thigh challenge, greater balance training, deep core stability and lower extremity control due to rotational forces created in the transverse plane.