CET – Corrective Exercise Training
Name of
exercise
Body area
focus
Starting position
Action
Important Cues
Regressions
Progressions
Weight on balls of feet
Arms parallel to
imaginary pane of
glass dividing body
into front and back
half
Decrease weight of
dumbbells.
Perform from
seated position.
Combine with leg
exercise or more
involved upper
extremity exercise to
involve more joints,
make less stable
Decrease amount
of repetitions, or
stabilizing by
holding the wall or
a chair
None
Increase repetitions,
or add and upper
body exercise with
weights
One arm at a time,
or with a lower
weight
Increase weight, or
up body a more
unstable environment
Decrease depth of
lunge or eliminate
weights.
Increase depth of
lunge, increase
weight
Strength Exercises
Overhead
Press
Lateral
Squat
Scapular
Adduction
Posterior
deltoid row
Lateral View
Forward
Lunge
Core
stabilizers
and
Shoulder
complex
stabilizers
Hip
Stabilizers
Trapezius
and
Rhomboids
Posterior
deltoid, and
posterior
shoulder
stabilizers
Glutes and
hip
stabilizers
Feet shoulder width apart, balanced posture on
balls of feet, weights overhead shoulders
abducted at 90 and elbows flexed at 90
Laterally stride position with feet forward and
parallel
Start in hip hinge with a flat back, a weight on
the balls of the feet
Hip hinge position, flat back, with weight on
balls of the feet, arms hanging down
Start standing up straight feet parallel
Adduct shoulders and
extend elbows
Shift weight to the
right hold, back, then
repeat to the left
Squeeze scapula
together, hold and
relax
Squeeze scapula
together, pull weight
up so elbow is at 90
deg, then back down
Step forward with
one leg into lunge
position, knee at 90,
foot straight forward,
then push back up.
Uuuupp, Down 2-3-4,
hold 1
Chest tall, core tight,
Right 2-3-4, upp, left
2-3-4, upp (1)
Flat back, squeeze
back not scrunch
Squeeze 2-3-4-etc.
relax (1)
Keep squeezing, flat
back ,
Squeeze, roww, down
2-3-4 (1)
Keep weight on heel
of foot, (should be
able to lift up toe of
front foot), chest tall.
Lunge, hoolldd, back
(1)
Progress into other
more complicated
integrated
movements
CET – Corrective Exercise Training
Tricep
Extension
Lateral
dumbbell
raise
Lateral
Trunk
Flexion
Straight leg
dead lift
Triceps, core
and shoulder
stabilizers
Deltoids,
shoulder and
trunk
stabilizers
Erector
spinae,
rectus
abdominus,
internal and
external
obliques
Posterior
core
stabilizers,
gluteus
maximus,
hamstrings
Stand up straight with shoulders flexed to 180,
and elbows at 90
Standing with arms at sides
Stand with arms extended overhead holding 1
weight with both hands
Extend elbows so that
arms are in line with
the rest of the body,
then lower elbows
back to 90 deg
Don’t arch back, core
tight, only lower to 90
deg.
Slowly raise arms
laterally so shoulders
are at 90 deg, then
lower back down.
Arms straight, keep
dumbbell straight
(watch for hands
rotating so thumb is
pointing towards sky).
Let gravity take you
to one side, return to
start, then let gravity
take you to the other
side
Stand with arms and weights in front of body,
palms facing towards body, legs shoulder width
apart
Hip hinge forward
keeping back flat,
allowing gravity to
take weight down.
Contract glutes to
bring you back to
standing
Press, hold, down 23-4 (1)
Uupp, hold, down 23-4 (1)
Keep back straight,
core tight, stay in
frontal plane
Right 2-3-4, baacckk,
left 2-3-4, baacckk
(1)
Keep knees slightly
bet, use glutes to pull
you up, back flat
Perform while
sitting, if shoulder
issues occur
perform lying
down (skull
crushers) or in a
hip hinge position
(kick backs).
Decrease weight,
perform sitting
Perform on one leg,
increase weight
Wider stance,
perform sitting,
slightly bend
elbows
Increase weight, feet
closer together
Decrease weights
Preform on 1 leg,
increase weight
Increase weight,
alternate arms, stand
on one leg
Dowwnnn, hold, up
2-3-4
Core Exercises
Leg Bands
Gluteus
medius- with
some lateral
hip stabilizers
Standing straightfeet shoulder width
apart and parallel,
slight flexion in
knees
Keep tension in band,
and step.
Kneeling
superperson
Core, hips,
and shoulders
Kneeling, hands
flat on the ground,
shoulder width
Move arms in
opposition with legs.
Up reach elbow to
Keep tension in band,
core tight, back straight,
chest tall, knees slightly
bent.
Right, together, left
together (1)
Or
Front, together, back,
together (1)
Keep back flat, core tight,
Reach 2-3-4, touch (1)
Decrease band size, perform
sitting
Increase band size
Reach with only one limb, don’t
add the touch just return to
starting position
Add abduction
CET – Corrective Exercise Training
Cat/Cow
Floor cobra
Anterior core,
shoulder
stabilizers
Posterior core
Prone
isometric
abdominal
Anterior core,
shoulder
stabilizers
Lateral
isometric
abdominal
Lateral core
stabilizersobliques
Floor bridge
Posterior
core, hip
stabilizers
Boat pose
Anterior core
Chair-skiertoe-skier-chair
Whole body
balance
1 leg balance
Whole body
balance
apart
Kneeling on the
ground, knees hip
distance apart,
hands flat on the
ground shoulder
width apart
knee, down.
Round back up while
tucking chin to chest,
arch back pointing
stomach to floor and
looking up
Lay flat, looking
down, arms at the
side
Lift chest off the
ground while keeping
head and trunk in line
Head down
Laying on stomach,
forearms next to
body, elbows
flexed to 90
Forearm down,
elbow at 90 deg,
perpendicular to
body
Feet on the floor,
shoulder width
apart, lift hips,
keeping body in a
straight line
Balance on rear
end lift legs, and
arms parallel to
legs, keeping trunk
and head straight,
in line
Feet shoulder
width apart, toes
pointing forward,
arms stretched up
Lift body up on toes
and forearms
Back flat, core tight
Standing on one
leg, balanced, hand
on hips
Round out the shoulders,
tuck your chin.
None
Add in lateral movements
such as reaching your
head to the hip (lateral
flexion)
Put arms at sides in sphinx
position
Lift legs or arms reached
out forward
Come down to knees
Lift a leg
Stagger feet, keep knees on
ground
Stack feet
Reach arm to the sky
Look up
Lift top leg
Cross arms across chest
Cat 2-3-4, cow 2-3-4 (1)
Lift 2-3-4 (1)
Up, hold 2-3-4-etc
Lift hips and hold
Back straight, hips up
Up, hold 2-3-4-etc.
Lift hips off the ground,
feet and knees parallel,
and hold
Slowly lift hips, keeping
body in line- hold-down
Arms extended to the side
Lift legs and arms hold
for 12 sec.
Slowly lift, stabilize holdcounting- down
Knees bent, in toe tap if
necessary
Straighten legs, arms over
head
Longer holds
Bend to a slight squat, a
deep squat tilting upper
body slightly forward,
come up on toes, feet
back down, back to
slight squat, then back
to standing.
Lift toe off of ground.
Point in 3 directions
then switch
Chest tall, toes forward,
back flat
Decrease hold time, Do not come
up to toes, hands on hips
Longer holds
Do not point toe
Add arm reaches
Look upwards
Close one or both eyes
Chair 2-3-4,skier 2-3-4,
toe 2-3-4, skier 2-3-4-,
chair 2-3-4 (1)
Knee slightly bent, back
straight
Front, back, side, back,
behind, back (1)
CET – Corrective Exercise Training
Ball Exercises – Teaching a ball walk-out
Ball Curl-Up
Anterior core,
some leg
stabilizers
Bridge Squat
Gluteus
maximus and
hamstrings
Ball Push up
Leg Extensions
Reverse Bridge
Anterior core
stabilizers,
prime movers
and
stabilizers in
the shoulder
Posterior core
and hip
stabilizers
Posterior core
and hip
stabilizers
Start with ball
under lower back,
knees bent at 90
degrees, feet
parallel
Roll out to a
bridged position on
the ball with
shoulders and neck
supported on the
ball, knees at 90,
feet parallel
Roll out to push up
position, with legs
on the ball, and
hands directly
under shoulders
Crunch
upwards,
slowly lower
back down
Uppp, hold, down 2-3-4
Remove the ball for a more stable
environment
Stabilize with one leg
Drop hips,
press back up
to neutral, then
press hips to
the sky
Squeeze glutes to press hips
Stabilize with hands down for
increased balance
Cross arms over chest,
Squat with one leg
Lower chest
down by
bending
elbows, press
back up
Keep head in line with body
Move the position of the ball
closer to the hips
Move the ball to the toes
or closer to the toes,
stagger arms
Ball under anterior
hips, forearms on
the ground like a
plank position, toes
touching ground
Slowly lift legs
off the ground
in line with the
body so that
they are
slightly above
hips
Slowly lift
hips off of the
ground
keeping legs in
line with the
rest of the
body
Keep legs apart
Regress back to floor cobra
Increase length of hold
Stabilize with arms out in a Tposition, ball closer to body
Cross arms over chest to
decrease stability, ball
closer to feet
Lay on back, heels
or calves on the
ball, legs straight
Down 2-3-4, up, press(1)
Down 2-3-4, hold, uupp (1)
Uupp, hold, down 2-3-4 (1)
Squeeze glutes to press up
Press, hold 2-3-4-etc.
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