One Legged Squat R/L

• one foot in the middle on platform, toes facing forwards 
• bend knee 100 to 160 degrees
• knee may not extend beyond toes
• shoulders back, head up, tense core muscles, maintain balance
• exercise can be performed statically or dynamically
• use handlebar for balance if necessary

Diagonal Crunch R/L

• place mat on platform
• sit transverseways on centre of platform
• lift both legs, bend one knee
• touch opposite shoulder and knee
• tuck in chin, tense core muscles
• exercise can be performed statically or dynamically

Hyper Extension

• place mat on platform
• lay face down, waist on platform
• belly on step
• place hands under chin
• hollow back, lift shoulders, head and legs
• exercise can be performed statically or dynamically

Lunge R/L

• one foot on centre of platform, toes facing forwards
• place the other foot on the step
• bend knee 80 to 130 degrees
• keep the front knee above the ankle
• shoulders back, head up, tense core muscles, maintain balance
• exercise can be performed statically or dynamically
• use handlebar for balance if necessary

Side Raise

• feet hip-width apart in front of platform, toes in natural position
• knees slightly bent
• place hands out to side, slightly bend elbows
• pull straps directly up using overhand grip
• keep back straight, head up, shoulders back
• exercise can be performed with one foot on the platform