STAB – Stabilization Training
Name
Working
Muscles
Starting position
Action
Kneeling
superperson
with bands
Core, hips,
shoulders
Left foot and right
hand in band.
Kneeling position
with a flat back.
R. arm & L. leg,
reaching, then
abducting both limbs.
*Band should be
under tension.
Step forward and
slightly to the side w/
R. foot, then L. Then
step backwards in
same manner
Important Cues
Progression
Regression
Flat back, core tight,
Thumb up
Add touch
Without band or
without abduction
Increase band
resistance, step
wider
Decrease band
resistance
Also lift legs,
increase length
of hold in each
position
Eliminate lift with
arms forward
Lift leg
Hold position
with knees on the
ground
Core
Monster
Walks
Floor
Cobra
Prone
Isometric
Abdominal
Lateral
isometric
abdominal
Balance
board
squats
Floor
Bridge
Hip adductors
and abductors
Shoulder and
core
Feet parallel,
shoulder width
apart, knees slightly
bent
Lay with arms out in
front thumbs up,
looking down
Shoulder,
posterior, and
anterior core
stabilizers
Plank position; feet
shoulder with apart,
forearms directly
under shoulders,
body in straight line
Shoulder
stabilizers,
posterior and
anterior core
stabilizers,
obliques
Core, glutes
Start in prone plank
position
Glutes,
hamstrings
Boat pose
Core
Hi-low-hi
with med
ball
Core,
deltoids,
glutes, quads,
hamstrings
Both feet on board,
parallel and forward
Keep hips parallel
with the ground,
body in line, feet
forward and parallel,
arms crossed over
chest
Balance on bottom,
torso and legs lifted
in a v position
Med ball above right
shoulder
Slowly lift off the
ground, move arms to
T- position, then
move arms backward
thumbs still upcontinually keeping
scapula retracted
Hold position
Reach, out, back (1)
Hands on hips, core
tight, toes pointing
forward
R, L, R, L. Back L,
R, L, R
Keep squeezing
scapula.
Up 2-3, side 2-3, back
2-3 (1)
Flat back, core tight,
head down
Up, hold 2-3-4-etc.
Come into prone
position, rotate body
to lat iso ab pos, then
rotate back to prone
Core tight, hips up,
flat back.
Squatting and
reaching across body
towards the left with
right hand. Other
hand on hip. Then
back to standing
Press hips up with
glutes, and hold
Chest tall, core tight
Final
progression in
this phase
includes 3 leg
movements.
Lift one leg off
the ground,
add reach
under the body
Stride-stance, or
bottom knee down
and stabilizing
Arm opposite
of reaching
arm can reach
directly behind
Eliminate reach
One legged
Arms outstretched
in a T for more
stability
Back flat
Straighten legs
Up, hold 2-3-4-etc.
Chest and head up
facing ahead
Faster pace,
heavier weight
More bend in
knees, hands on
ground
Lighter weight,
slower pace,
lessening the
depth of squat
Up, rotate, hold 2-34, back, rotate, etc.
Down 2-3-4, reach,
back (1)
Straight line from hips
to shoulders. Squeeze
glutes.
Press, hold 2-3-4-etc
Lift to V position and
hold
Swinging ball
towards floor btwn
legs in a low squat,
then above left
shoulder.
Hi, low, hi, low, hi (1)
STAB – Stabilization Training
Low-hi-low
with med
ball
Core,
deltoids,
glutes, lats
In a deep squat,
holding ball under
right knee
Lunge and
chop
Shoulder
stabilizers,
glutes
Start with feet
shoulder width
apart, one weight
above left shoulder
Overhead
hold with
rear lunge
Shoulder/hip
stabilizers
Standing, holding
weight in one hand,
palm forward, elbow
flexed
Swing med ball up
and directly above
head, then down
below left knee, back
up, then below right
leg.
Lunge forward with
right leg, and chop
across right leg.
Swing weight back
over shoulder and
return to standing
Slowly lower to dead
lift, return to
standing, clean
weight, step back into
reverse lunge, then
OH press weight
Chest and head up
Faster pace,
heavier weight
Lighter weight,
slower pace,
lessening the
depth of squat
Less weight
Lunge, chop, back (1)
Add a reverse
lunge or
increase
weight
Opposite arm on
shoulder.
Increase
weight
Decrease weight
Hands behind
head, feet
closer together
none
Hands behind
head, add
weights
Arms across
chest
Split up curl and
rotation so that
each is a different
movement
Hands on ground
for support
Down 2-3-4, up, press
(1)
Arms across
chest
Hands on ground
for support
Elbows to 90 deg.
Stagger arms,
Walk to the
right and left,
ball closer to
toes
Increase
weight
Ball closer to
knees
Ball closer to
knees
Tuck, back, (1)
Ball closer to
feet, use only 1
leg
Keep hips pressed
Up, curl, back, down
(1)
Perform one
legged, ball
closer to feet
Ball closer to
knees
Low, hi, low, hi, low
(1)
Back straight, core
tight.
Down, clean, lunge,
press (1)
Ball- weight exercises
Curl up
Anterior core,
hip stabilizers
Start with lower
back stabilized on
the ball, fist under
chin
Curl up, hold, slowly
back down
Curl up, rotate right
shoulder to the left,
back to center, and
down, repeat on left
Lift one leg and
press hips, then
repeat on the other
side
Lift one leg, squat
down slowly, then lift
and press
Slowly lower down,
press back up
Oblique
curl up
Anterior core,
and obliques,
hip stabilizers
Start with lower
back stabilized on
the ball
Bridgesingle leg
holds
Hip
stabilizers
Start with shoulders
on the ball, knees at
90
Single leg
bridge
squats
Push up
Hip movers,
core
stabilizers
Shoulder
movers, core
stabilizers
Start with shoulders
balance on the ball,
knees at 90
Start in prone
position with legs on
ball
Posterior
shoulders and
core
Start in supine
position on the ball,
toes on the ground
and weights in hand
resting on ground
Ball cobras
Prone hip
and knee
flexion
Core and hip
flexors
Reverse
Bridge hip
and knee
flexion
Hamstrings
and glutes
Start in prone
position with ball
under knees/shins
Start with heels on
the ball, back flat
Only spine flexion, no
hip flexion.
Uupp, hold, down 23-4
Right, back, left,
back (1)
Press hips to the sky
Down, press, hold 2-3
Down 2-3-4, hold,
press (1)
Squeeze scapula
together, extend trunk
so that the body is in
line and pull arms
back in the transverse
plane while keeping
elbows at 90
Slowly tuck knees in
to the chest, rolling
ball to the toes, then
back out
Lift body off ground,
then bend knees
drawing the ball
towards your body
Squeeze scapula
together
Decrease Weight
Squeeze up, hold,
dowwnn (1)
Keep back flat
STAB – Stabilization Training
Ball Rollout
Lats, core
Kneeling position,
ball in front of body
with hands on the
ball (thumbs
pointing up)
Roll out so body is in
a straight line, then
pull back using arms
Keep torso up, core
tight
Feet shoulder width
apart, facing away
from the anchor.
Arms in overhead
press position with
elbows at 90
Feet shoulder width
apart, facing the
anchor, arms
extended in front
with bands in hand
palms down
Feet shoulder width
apart, facing away
from the anchor.
Arms in overhead
press position with
elbows at 90
Feet shoulder width
apart, facing the
anchor, arms
extended in front
with bands in hand
Start with two hands
on the band above
the left shoulder,
that shoulder facing
the anchor with the
right facing outward
Strided stance with
elbows at 90,
holding bands palms
facing down
Lunge, press forward
at a 45 deg angle,
return arms back to
start, back to standing
Don’t arch back, core
tight
Lunge back, squeeze
scapula, row, release,
back to standing
Keep arms at 90 deg.
Lunge forward with
right leg, rotate and
punch left, arm
slowly back, up to
starting position
Rotate torso, back
straight
Lunge back w/ right
leg, squeeze scapula,
row with left arm,
release, back to
standing
Lunge w/ right leg,
holding band with
both hands at left
side, chop across to
right
Chest tall, core tight
Face the anchor,
extend arms to a
straight position
using only elbows,
bring arms back to
start
unge forward, extend
elbows, return, then
back to standing
Only elbow should
move
Out, hold, back (1)
Start with ball
farther away
from body,
one arm,
standing
position
Ball closer to
body
Bands
Lunge with
press
Quads,
shoulders, hip
and shoulder
stabilizers,
Reverse
lunge with
deltoid row
Quads,
posterior
deltoid, hip
stabilizers
Lunge with
arm punch
Quads,
shoulders, hip
and shoulder
stabilizers,
Reverse
lunge with
single arm
row
Quads,
posterior
deltoid, hip
stabilizers
Tangent
Lunge with
chop
Deltoids,
shoulder and
hip stabilizers
Tricep
Extension
Triceps
Lunge with
tricep
extensions
Triceps,
quads, hip
stabilizers
Diagonal
Abductions
Deltoids,
shoulder
stabilizers
Diagonal
abductions
with
reverse
lunge
Deltoids,
shoulder and
hip stabilizers
Away from anchor,
palms facing
forward, elbows at
90 deg.
1 shoulder facing
anchor, both hands
holding band above
inside shoulder
1 shoulder facing
anchor, both hands
holding band above
inside shoulder
In strided stance,
rotate body while
chopping band across
body
Reverse lunge, rotate
body while chopping
band across body
Increase band
resistance
decrease band
resistance
Increase band
resistance
Decrease band
resistance
Increase Band
Resistance
Decrease band
resistance
Increase band
resistance, add
rotation
Decrease band
resistance
Increase band
resistance
Decrease band
resistance
Increase band
resistance
Decrease band
resistance
Back straight, core
tight
Lunge, press, back
(1)
Chop, back (1)
Increase band
resistance
Decrease band
resistance
Increase band
resistance
Decrease band
resistance
Lunge, chop, back,
(1)
Increase band
resistance
Decrease band
resistance
Lunge, press, back
(1)
Lunge, squeeze, row,
back (1)
Lunge, punch, back
(1)
Lunge, squeeze, row,
back, (1)
Rotate torso, core tight
Lunge, chop, back (1)
Press, back (1)
STAB – Stabilization Training