1. Balance Flexibility Stability      

2. Maximizing your Training Potential
To reach the maximum potential in your fitness and training goals, you must not leave out the basics…
Athletes follow a strict routine based on the fundamentals to reach and maintain their peak. Take a page from their playbook and be sure to include these components in your wellness journey.
Flexibility: going to give the body complete range of motion to all joints.
Stability: maintaining and controlling joint movements.
Balance: the body working together to maintain a position.

3. The Benefits
Balance, stability, and flexibility training will provide assistance to your everyday life.
Body Awareness- stop favoring one body part over the other
Coordination- sports, writing, or just putting your key in the ignition
Joint Stability- avoid sprained ankles and knee issues
Reaction Time- catch yourself before you fall
Strength- helping a friend move or carrying groceries
Agility- “quick and nimble”
Challenging- change routine, be a new you!

4. Balance
Optimal balance doesn’t happen overnight. It takes practice and time. Poor balance can increase your risk of falling which can be painful and expensive. Failure to focus on balance can lead to
Back Pain
Knee Pain
Ankle Pain
Hip Pain
Sciatica
Avoiding the use of certain muscles can lead to less power, joint control, and skill accuracy. Muscles can deteriorate and cause physical impairments and imbalances.

5. Balance Exercises Beginner Intermediate Expert Calf Raises (Bosu Ball)
Single Leg Abduction (Balance Pad)
Intermediate
Straight Leg Deadlift (Bosu Ball)
Bulgarian Split Squat (Bosu Ball)
Expert
Pistol Squat with reach (Bosu Ball)
Band Pull-apart (kneeling on stability ball)

6. Flexibility
Vigorous physical training overtime shortens muscles, causes poor posture habits, and decreases mobility. Avoid these issues by dedicating time to increasing and maintaining flexibility. Warming up muscles before exercise will help avoid injury, prepare the body for vigorous activity and allow you to perform at your best.
Stretching-
Dynamic: Performed as part of a warm up to move the joints and muscles through full range of motion.
Static: Should typically be performed after exercise as a cool down. Helps lengthen muscles and improve flexibility.
Reduce muscle tightness/soreness, increase range of motion, improve posture, and overall exercise performance
Focus on breathing and pain free, controlled movements.

7. Stretches Dynamic- Warm-up Static Stretches Vinyasa Flow Inch Worm
Leg Swings
Body Weight Lunges
Body Weight Squats
Push-ups
Pull-ups
Static Stretches
Hamstring
Glute
Hip Flexors
Groin
Abdominal
Low Back
Arm and Shoulders

8. Stability
Stability exercises create great functional movement pattern.
For the body to use all its mechanics properly, it must be enhanced with the correct exercises. Focusing on stability exercises assist with
Alignment
Strength
Mobility
Dynamic Motor Control
Poor body mechanics or physical limitations often lead to injury, chronic pain, and lack of body reliability.

9. Stability Exercises Slider Lunges Slider Lateral Lunges
Lateral Band Steps (Resistance Band)
Overhead Squat (Stability Ball)
Hamstring Curl (Stability Ball)
Balance Push-up- Feet on Stability Ball)
Back Extension (Stability Ball)

10. Training Yoga Piyo Pilates Aqua HIIT
Don’t know where to start on your training? Group training is an excellent way to brighten your fitness journey and meet new fitness driven people. Just like you!
Below are a few classes to get you started.
Yoga
Piyo
Pilates
Aqua
HIIT