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BE GREATER THAN THE BEST SAMPLE VERTICAL PBT SESSION – 15 MINUTES Exercise # Name 1 Helicopter Arm Swings Palms up Palms down Hands together palms up Hands together palms down 2 Figure 8’s 3 Body circles 4 Body circles with side lunge 5 Star hand to foot 6 Star elbow to knee 7 Body side leans 8 Upper core activation 9 Middle core activation 10 Lower core activation 11 Single shoulder press with alternative leg lift 12 Keg throws Beginner Medium Advance 13 Diagonal pull-downs 14 Standing knee taps 15 Behind foot taps 16 Standing foot taps 17 Standing opposite elbow to knee taps 18 Standing same elbow to knee taps 19 Golf swings Under Under with stop point Over Over with stop point 20 Squat A Arms to horizontal Arms extended Medicine ball 21 Squat 1 Arms to horizontal Arms extended Medicine ball

PBT Vertical Exercise Sample

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Page 1: PBT Vertical Exercise Sample

BE GREATER THAN THE BEST

SAMPLE VERTICAL PBT SESSION – 15 MINUTES

Exercise # Name

1 Helicopter Arm Swings

Palms up

Palms down

Hands together palms up

Hands together palms down

2 Figure 8’s

3 Body circles

4 Body circles with side lunge

5 Star hand to foot

6 Star elbow to knee

7 Body side leans

8 Upper core activation

9 Middle core activation

10 Lower core activation

11 Single shoulder press with alternative leg lift

12 Keg throws

Beginner

Medium

Advance

13 Diagonal pull-downs

14 Standing knee taps

15 Behind foot taps

16 Standing foot taps

17 Standing opposite elbow to knee taps

18 Standing same elbow to knee taps

19 Golf swings

Under

Under with stop point

Over

Over with stop point

20 Squat A

Arms to horizontal

Arms extended

Medicine ball

21 Squat 1

Arms to horizontal

Arms extended

Medicine ball