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