Balanced Body Test out
Anterior Oblique system - ANS-runs like a sash, Along one line: Right serrates anterior,
right external oblique, Left internal oblique, Left adductor muscles
Coordination - ANS-R to RB
Corola's Breathing - ANS-2SB or 1SY and one SR Trapeze over knees
Deep Longitudinal System - ANS-Erector Spinae, QL, Thoracodorsal Fascia,
sacrotubeerous ligament, and biceps femoris
Elements of the Core - ANS-Transverse abdominus, Pelvic Floor, Multifidi, Diaphragm
Exceptions to Neutral Pelvis - ANS-Spondylolisthesis, Spinal stenosis, spinal arthritis, SI
disfunction , Disc injuries
Exercises Good throughout Pregnancy - ANS-All 4s, Cat Camel, Tail wag, Bridging,
Horseback, Downdog, Wall Push ups, Planks,
First Trimester - ANS-Pelvic Floor, Adductors, Abdominal Strengthening, Core
Stabilization, Arm and Back, Decrease Inversion
Footwork - ANS-2RB to 3R
Lateral system - ANS-Gluteus Medius, Gluteus Minimis, and contralateral adductors of
the thigh
Leg Pumps Supine - ANS-1H3 to 2L2
Leg Springs Supine - ANS-2LP
Long Stretch Series - ANS-R to RB (one red one blue and one yellow for luke)
Lumbopelivic Stability - ANS-4 outer Units: Anterior Oblique System, Posterior Oblique
system, deep Longitudinal system and Lateral system
Lunge - ANS-B to R
Anterior Oblique system - ANS-runs like a sash, Along one line: Right serrates anterior,
right external oblique, Left internal oblique, Left adductor muscles
Coordination - ANS-R to RB
Corola's Breathing - ANS-2SB or 1SY and one SR Trapeze over knees
Deep Longitudinal System - ANS-Erector Spinae, QL, Thoracodorsal Fascia,
sacrotubeerous ligament, and biceps femoris
Elements of the Core - ANS-Transverse abdominus, Pelvic Floor, Multifidi, Diaphragm
Exceptions to Neutral Pelvis - ANS-Spondylolisthesis, Spinal stenosis, spinal arthritis, SI
disfunction , Disc injuries
Exercises Good throughout Pregnancy - ANS-All 4s, Cat Camel, Tail wag, Bridging,
Horseback, Downdog, Wall Push ups, Planks,
First Trimester - ANS-Pelvic Floor, Adductors, Abdominal Strengthening, Core
Stabilization, Arm and Back, Decrease Inversion
Footwork - ANS-2RB to 3R
Lateral system - ANS-Gluteus Medius, Gluteus Minimis, and contralateral adductors of
the thigh
Leg Pumps Supine - ANS-1H3 to 2L2
Leg Springs Supine - ANS-2LP
Long Stretch Series - ANS-R to RB (one red one blue and one yellow for luke)
Lumbopelivic Stability - ANS-4 outer Units: Anterior Oblique System, Posterior Oblique
system, deep Longitudinal system and Lateral system
Lunge - ANS-B to R
