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Power Block

Core

Back Extension - Members Only

Lie prone (face down) on the ground with your legs straight, toes spiked into the ground.

Back Extension w/Twist - Members Only

Lie prone on the ground with your legs straight, toes spiked into the ground. Keep hands beside your head.

Back Pillar Stabilization - Members Only

Start in the supine position with your legs straight and toes pulled back toward your shins and pointed up toward the ceiling and your elbows bent at 90-degrees back underneath your shoulders.

(Video included)

Diagonal Sequence - Members Only

Lay on your back draw-in your belly button towards your spine extend both legs so that they are straight up in the air with your toes pulled back toward your shins.

Front Pillar Stabilization - Members Only

Lie prone on the ground with toes spiked into the ground.

Jacknife Opposites - Members Only

Lying on the floor bend one leg and extend the opposite leg so that it is flat on the ground.

(Video included)

Kneeling Diagonal Plate Front Raise - Members Only

Start off in a tall kneeling position with your toes spiked into the ground.

Kneeling Plate Front Raise - Members Only

Start off in a tall kneeling position with your toes spiked into the ground.

OH Back Extension - Members Only

Lie prone on the ground with your legs straight, toes spiked into the ground.

PB Crunch - Members Only

Sit on the physio ball and walk your feet out so that the middle of the ball is on the lower portion of your back right above your hips.

PB Hands-on Stabilization - Members Only

Place your hands on the Physio Ball, with your thumbs facing up and your fingers facing out to the side.

PB Knee Tucks - Members Only

Start with the Physio Ball just below your kneecaps and your arms straight and hands directly underneath your shoulders.

PB Lateral Rolls - Members Only

Sit on a Physio Ball and walk your feet out so that the ball is between your shoulder blades and the base of your neck.

PB Obliques - Members Only

Brace your feet against a wall or the side of a platform.

PB Prayer Roll-outs - Members Only

Start out in a kneeling position. Place your elbows on the Physio Ball, with your thumbs facing up and your hands about shoulder width apart.

PB Prayer Stabilization - Members Only

Place your elbows on the Physio Ball, with your thumbs facing up and your arms about shoulder width apart.

PB Reverse Hypers - elbows down - Members Only

Lie prone (face down) over the top of the Physio Ball so the ball is at about waist level.

PB Reverse Hypers - hands down - Members Only

Lie prone (face down) over the top of the Physio Ball so the ball is at about waist level and place your hands so that your arms are straight directly underneath your shoulders and legs are straight with your toes pulled back toward your shins and spiked into the ground.

PB Russian Twist - Members Only

Sit on a Physio Ball and walk your feet out so that the ball is between your shoulder blades and the base of your neck.

Pilates DL Crunch - Members Only

Lay on your back with your arms extended and with your knees at 90-degrees (heels in line with your knees).

(Video included)

Pilates SL Crunch - Members Only

Lay on your back with your arms extended and with your knees at 90-degrees (heels in line with your knees).

(Video included)

Plank Arm Raise - Members Only

Start in a 4-point position: With your arms straight and hands directly underneath your shoulders and feet slightly wider than shoulder width.

Plank Leg Raise - Members Only

Start in a 4-point position: With your arms straight and hands directly underneath your shoulders and feet slightly wider than shoulder width.

Plank Opposites - Members Only

Start in a 4-point position: With your arms straight and hands directly underneath your shoulders and feet slightly wider than shoulder width.

Plate Side Touches - Members Only

Sit in a v-position with your legs bent keeping your knees together and your heels spiked in the ground with your toes pulled back toward your shins, low back flat and chest up.

Prone 90/90 Opposites - Members Only

Lie prone (face down) on the ground with your legs bent so that they form a 90-degree angle (heels facing up toward the ceiling).

Prone Cobra - Members Only

Lay prone on the ground with your legs straight and toes spiked into the ground.

Prone Opposites - Members Only

Lie prone (face down) on the ground with your legs straight, toes spiked into the ground.

Quadruped Opposites - Members Only

Kneeling down on the floor with your arms straight and hands directly underneath your shoulders, your knees under your hips with your toes spiked into the ground.

Reverse Crunch - Members Only

Start in a supine position with your legs bent and your knees at 90-degrees and your hands (palms down) beside your hips.

(video included)

Side Hip Raise - Members Only

Lie on your side with your elbow underneath your shoulder, feet stacked and with your toes pulled back towards your shins.

Side Hip Raise w/Leg Lift - Members Only

Lie on your side with your elbow underneath your shoulder, feet stacked and with your toes pulled back towards your shins.

Side Pillar Stabilization - Members Only

Lie on your side with your elbow underneath your shoulder, feet stacked and with your toes pulled back towards your shins.

SL Side Hip Raise - IE - Members Only

Lie on your side with your elbow underneath your shoulder.

SL Side Hip Raise - OE - Members Only

Lie on your side with your elbow underneath your shoulder.

SL Side Pillar Stabilization - Members Only

Lie on your side with your elbow underneath your shoulder.

SL Side Pillar Stabilization IE - Members Only

Lie on your side with your elbow underneath your shoulder.

Staggered Stance Side Pillar Stabilization - Members Only

Lie on your side with your elbow underneath your shoulder, feet should be stacked with your top leg in front and with your toes pulled back towards your shins.

Standing Calf Stretch - Members Only

Place one foot on the base of a wall and opposite foot behind (toe on the wall, heel on the floor)

Standing Diagonal Plate Front Raise - Members Only

Stand with your feet shoulder width apart and toes pointed straight ahead.

Standing Plate Front Raise - Members Only

Stand with your feet shoulder width apart and toes pointed straight ahead.

Standing SL Plate Front Raise - Members Only

Standing on one foot with your toes pointed straight ahead.

Supermans - Members Only

Lie prone on the ground with toes spiked into the ground.

Supine Crunch - Members Only

Start in the supine position with the legs bent and feet flat on the floor.

(Video included)

Supine Crunch - Knees 90 (arms extended) - Members Only

Start in the supine position with the legs forming a 90-degree angle at the knees.

Supine Hip Rotations - Members Only

Start in the supine position with the legs bent and feet flat on the floor w/arms straight out and palms up.
Fitness Anywhere
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Testimonial

"As a veteran of nearly a decade of major league baseball and a pitcher who sustained a career threatening shoulder injury in 2003 while with the Boston Red Sox, I've seen my share of various work out plans. When your livelihood is dependent on your body you take your conditioning seriously, and with the staff at the Online Performance Institute I have been able to not only overcome the injury, but also prolong my career. The plans designed for me focused on all areas that are vital for a pitcher, as well as emphasis on injury prevention. No matter what your skill or fitness level may be, to have the chance to actually do the same workouts as professional athletes is a priceless opportunity that shouldn't be passed on."

--Scott Sauerbeck, MLB Pitcher