Corbing

Core and Balance
Training
Discover Your Core

Danny Weiland
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TM
CORE AND BALANCE TRAINING
1ST EDITION MANUAL
MARCH 2013
DISCOVER YOUR CORE
©Copyright Danny Weiland 2013. All Rights Reserved.

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General Disclaimer
Please review the following User Agreement carefully before participating in Corbing™.
Before beginning any fitness or nutritional program, Corbing™ strongly advises you to
consult with a qualified medical professional to ensure you are in good physical
condition.
Corbing™ is not a licensed medical care provider. We do not have the expertise to
diagnose, examine, or treat any medical conditions, and cannot determine the effects of
any specific exercise on any medical condition. Please consult your physician before
starting any exercise program.
All information contained in Corbing™ manuals and DVDs, website, including but not
limited to written text, graphics, images, information, third party information and/or
advice, exercises, links, including but not limited to any content by employees,
consultants or writers and contributors, and/or any other material contained herein are
for informational and educational purposes only.
Please understand that when engaging in any type of physical exercise or fitness
program, there is the possibility of bodily harm. If you exercise or participate in the
Corbing™ exercise program, you agree that you do so at your own risk, are voluntarily
engaging in these activities, assume all risk of injury to yourself, and agree to release
and discharge Corbing™ from any and all claims or causes of action, known or
unknown, arising out of Corbing™ negligence.
By reading any further into the Corbing™ manual, you hereby acknowledge that it is
your sole responsibility to review this Disclaimer and any other disclaimer or waiver.

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Table of Contents
Introduction………………………………………………………………………………6
The Future of Exercise………………………………………………………………….6
The Importance of Core………………………………………………………………...8
The Importance of Balance…………………………………………………………….9
What is Corbing™…………………………………………………………………….…9
Corbing™ Objectives………………………………………………………….…….…10
Corbing™ Philosophy………………………………………………………………….11
Corbing™ History………………………………………………………………………13
Bosu® Equipment……………………………………………………………………...15
Skill Levels……………………………………………………………………………....17
Versatility and Portability……………………………………………………………….17
Animal Inspiration……………………………………………………………………….18
Proper Nutrition………………………………………………………………………….18
Proper Surfaces…………………………………………………………………………18
Proper Athletic Footwear……………………………………………………………….19
Proper Athletic Clothing…………………………………………………………….…..20
Proper Use of Equipment………………………………………………………………20
Bosu® Equipment name variation……………………………………………….…….21
Static Holds vs. Dynamic Movements………………………………………………...21
Combination Training…………………………………………………………………...22
Limitations of Text……………………………………………………………………….23
Positions and Planes……………………………………………………………………23
Symbols………………………………………………………………………….……….23
Points of Contact………………………………………………………….……………..23

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Types of Transitions…………………………………………………………..……..…..24
Pictures……………………………………………………………………………….…...26
The Importance of Pull and Spinal Extension…………………………………..…….26
Supplemental Tools…………………………………………….………………….…….26
Respecting and Earning Your Progression………………………………………..…..27
Beginner Corbing™…………………………………………………………….....……28
Dry-Land Stationary Movements……………………………………….…..…...32
Dry-Land Transitional Movements………………………………………..….….61
Balance Trainer Stationary Movements……………………………………..…75
Balance Trainer Transitional Movements……………………………….….....112
Ballast® Ball Stationary Movements…………………………………………...117
Ballast® Ball Transitional Movements…………………………………………152
Beginner Level Popular Movement Combinations……………………………159
Medicine Ball Supplemental Tool……………………………………………….162
Weights Supplemental Tool……………………………………………………..176
Intermediate Corbing™…………………………………………………………..……190
Dry-Land Stationary Movements………………………………………….…….193
Dry-Land Transitional Movements……………………………………….……..226
Balance Trainer Stationary Movements………………………………….…….253
Balance Trainer Transitional Movements……………………………….……..291
Ballast® Ball Stationary Movements……………………………………………294
Ballast® Ball Transitional Movements………………………………………….327
Ballast® Ball Migratory Movements…………………………………………….347
Intermediate Level Popular Movement Combinations………………………..355
Tennis Ball Supplemental Tool………………………………………………….359
Blindfold Supplemental Tool……………………………………………………..365

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Advanced Corbing™…………………………………………………………………...369
Dry-Land Stationary Movements………………………………………………..372
Dry-Land Transitional Movements………………………………………………389
Balance Trainer Stationary Movements………………………………………...413
Balance Trainer Transitional Movements……………………………………….423
Ballast® Ball Stationary Movements…………………………………………….434
Ballast® Ball Transitional Movements…………………………………………..456
Ballast® Ball Migratory Movements……………………………………………..515
Advanced Level Popular Movement Combinations……………………………524
Elevation Training Mask Supplemental Tool……………………………………527
Bosu® Surge Supplemental Tool………………………………………………..532
Combining Supplemental Tools………………………………………………….542
Expert Level Corbing™…………………………………………………………………548
Ballast® Ball Stationary Movements…………………………………………….549
Ballast® Ball Transitional Movements…………………………………………..552
Building Your Workout…………………………………………………………………….555
Warm-up/Cool Down………………………………………………………………555
Workout Structure………………………………………………………………………….556
Classic Structure……………………………………………………………...……556
Sequence Structure………………………………………………………………..557
Creating a Sequence………………………………………………...…………….557
Coming Full Circle………………………………………………………………….559
The “Upright” Compatibility Issue…………………………………………………561
Cross-Linked Structure…………………………………………………………….563
Corbing™ Movement Master List with Position(s) ……………………………………..565

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Introduction
What is Corbing™? Who developed the idea? Of what benefit is Corbing™ to me? How
should I use this manual?
These questions are answered in detail in the following pages but put simply, Corbing™
is a form of exercise focused on core and balance-specific training for individuals and
athletes of all abilities developed by Danny Weiland, a young man interested in
improving his own athletic performance. Corbing™ is a fusion of core and balance-
based functional training that utilizes state of the art balance equipment from Bosu® to
challenge you in ways traditional training cannot.
The Manual was developed to provide detailed guidance not only to the beginner but
also to elite level athletes and fitness participants. In it you will learn such basic
information as to what to wear, how to use specific equipment, and how to perform the
most simple and difficult maneuvers, should you wish to progress to the highest level of
performance. This Manual demonstrates the myriad of ways in which you can add
variety to your exercise routine using basic Bosu® equipment alone or with
supplemental tools as simple as a tennis ball or as advanced as a Training Mask.
Although Corbing™ can be approached from a traditionally structured workout approach

with sets and repetitions, it is best performed when one learns to move from one
position to another in a series of seamless transitions. Therefore, this manual is best
used in conjunction with the instructional DVDs which demonstrate the maneuvers that
are described in detail herein.
For more information about any aspect of Corbing™, contact Danny Weiland at his
website www.discoveryourcore.com. There you will be able to order Manuals, DVDs,
equipment, arrange demonstrations, workshops, or simply gather more insight on how
to develop your practice further.
The Future of Exercise
Exercise is not just for athletes looking to increase performance. It is a way to train our
bodies and minds to respond appropriately and effectively to the constantly changing
environment that is our world. When most people think of "traditional exercise," they
often picture a row of machines and a very rigidly structured exercise program that lacks
creativity and imagination. While this traditional approach does have various health
benefits, its application to real-life activities is often very limited.

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As exercise science has developed, so has the importance of Functional Training. This
approach to training is very different from your traditional isolation approach that
focuses on one muscle group at a time. Functional Training focuses on training your
entire body to work in a synergistic manner. With special emphasis placed on balance
and core exercises performed in dynamic full-body movements, Corbing™ is Functional
Training that focuses on improving your ability to perform real-life everyday movements.
Bending, pushing, pulling, jumping, twisting, all while remaining balanced and stable are
movements that most athletes and mobile individuals will perform in their daily life
activities and sports. As we age, many of these movements can lead to injury if our
bodies are not trained on how to perform them properly. Functional Training will reduce
your risk for various injuries by making you stronger, better balanced, and more efficient
in your movements and activities.
In athletics, having the ability to move our bodies in an effective, efficient, and
synergistic manner translates to better performance and reduced risk for injury. When
we teach our bodies to work as one complete unit, we begin to truly unleash our full
athletic potential. When combined with other forms of sport-specific training and

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conditioning, Functional Training can provide the avenue all athletes are searching for to
gain an edge on their competition. There are many factors that contribute to better
performance. Corbing™ chooses to focus on what we believe to be the most important
factors for better performance in athletics as well as life. These factors are balance, core
strength and control, dynamic full-body movement, reaction abilities/coordination,
flexibility, and mind-body connection. Corbing™ is not intended to monopolize your
exercise routine. It is intended to be used in conjunction with other methods of
exercise and sport-specific training to provide you the opportunity to develop your
strongest and most balanced self.
Danny Weiland demonstrating balance and body awareness in motion at Twin Falls, Idaho
The Importance of Core
Your core is the foundation of all movement. Your core is what connects your upper and
lower body together. All of your physical movement originates from your core. The name
says it all. It is the core of your body. It is involved in everything from everyday living
activities to elite level athletics. Thus a stronger core allows your movements to become
more powerful and effective. In athletics, this translates to better performance. In life,
this translates to an improvement in your everyday life tasks and reduced risk for injury.
By creating a strong core foundation, we set the base for developing our most athletic
self.

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The Importance of Balance
Balance, or proprioception, is essentially your awareness of where your body is in

relation to space. Being able to remain stable and in control in a constantly changing
environment is the foundation for successful movement not only in sports, but also life.
The more control you have over your balance, the more efficient and safe you will be in
your movements. Executing movements on unstable surfaces (Bosu® equipment)
forces our bodies to adapt to this instability by cultivating stability. This translates to
better balance, strength, and performance. It is not enough to simply build strong
muscles anymore. We must also create smart muscles that work in a synergistic
manner with the rest of our bodies.
Corbing™
Corbing™ is a fusion of core and balance-based functional training that utilizes state of
the art balance equipment from Bosu® to challenge you in ways traditional training
cannot. In Corbing™, individuals execute core and balance intensive dynamic
movements and static holds initiated and controlled from the core. True seamless
Corbing™ is best demonstrated on the Bosu® Ballast® Ball Pro and the floor. What
makes this form of training so unique are the seamless interconnections and fluid nature
of the movements. By executing what we refer to as “transitional” movements, we are
able to creatively connect various exercises into endless sequences.
However, since Ballast® Ball Pro-based Corbing™ is more difficult to learn initially, we
have broken down the movements to their most basic forms so they can be performed
on more forgiving surfaces and equipment including floor mats and the Bosu® Pro
Balance Trainer. This natural progression from floor to Pro Balance Trainer to Ballast®
Ball Pro allows your body and mind the adequate time and repetition to safely learn and

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execute the movements. Should you choose to never progress to the Ballast® Ball Pro,
there are still endless possibilities for challenging workouts on the floor and Pro Balance
Trainer.
Floor Bosu® Pro Balance Trainer Bosu® Ballast® Ball Pro
Floor Bosu® Pro Balance Trainer Bosu® Ballast® Ball Pro
Corbing™ Objectives
With practice and dedication, Corbing™ can help you:
• Increase core strength and control

• Increase all aspects of body strength
• Increase athletic performance
• Improve all aspects of balance
• Improve coordination
• Improve reaction speeds/abilities
• Improve body awareness and control
• Improve functional movements
• Increase mind-body connection/awareness
Many Corbing™ movements are full-body exercises. Most of your muscle groups are
engaged at some point in any given full-body Corbing™ movement. That being said,
there are certain movements that target specific muscle groups more than others. For
instance, if you are performing a Push-up with your feet on the Ballast® Ball, your entire
body is working to execute the movement. However, your chest, shoulders, arms, and
core are the primary muscles doing most of the work. If you are performing a Plank on
the Ballast® Ball, your entire body is engaged, but your hamstrings, shoulders, back

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and core are performing most of the workload. In Corbing™, your core is the foundation
of all your movements. We are trying to teach you to move your body as one cohesive
unit through your core. Strong, efficient, and fluid movement begins with a strong
foundation: your core. In every movement you perform, although it may be targeting a
specific muscle group more intensely than others, its all tied together by your core.
Danny Weiland B.A.S.E. Jumping in Twin Falls, Idaho
Corbing™ Philosophy
For most of us, exercise is a tool that is meant to enrich our lives outside of the gym by
providing us with better health. Whether it is a sports-related goal or simply a desire to
increase fitness for everyday living, exercise is a great means by which to achieve these
things. Corbing™ is intended to improve your physical capabilities with regard to
balance, strength, and flexibility. Surprisingly enough, many people who exercise focus
solely on the body and forget to incorporate the mind. In a world filled with stressful
stimuli, it is inconceivable that most people do not allocate time and energy toward
strengthening their minds like they do their bodies.
Sean Dunlop scaling some of Moab, Utahs finest

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When you are Corbing™, you are focusing on many different aspects of fitness ranging
from balance, core strength, breath control, to flexibility. More importantly, you are
cultivating the ability to cope with emotions such as frustration, disappointment, doubt in
your own capabilities, feelings of failure and other such adverse emotions. By using
Corbing™ as a medium to overcome these obstacles in the fitness arena, you will
develop confidence in your ability to deal with similar obstacles in other areas of your
life. Balance training requires a significant amount of focus, much more so than simply
getting onto a stationary bike for an hour. It can be extremely frustrating at times, but
this required level of intense focus provides the setting to overcome these various
obstacles. As your proficiency increases you will slowly begin to experience a mind-
body phenomenon called “flow.” When your movements become fluid and
interconnected and time slows to only the present, your mind becomes completely
connected with your body. It is a powerful state of mind that requires focus, persistence,
and dedication to attain.
The interconnection of the movements unique to Corbing™ helps facilitate this “flow”
state of mind we just talked about. These interconnections are achieved through what
we call “transitional” movements. In traditional forms of exercise, you execute one
specific movement with a set number of sets, repetitions, and rest periods. Then you
move on to the next exercise. In Corbing™, we connect exercises so that your
movements are more fluid, efficient, and enjoyable. We facilitate exercise the way your
body was engineered to move. That being said, please remember that you can still
execute Corbing™ movements from a traditional structured approach which we will
cover later in greater detail. This is the best way to initially learn the individual
movements.

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Corbing™ is difficult. There is a learning curve, and the higher level movements can
involve some risk. As you progress into these intermediate and advanced level
exercises, you will fall down. If it were easy, the rewards would be small. As infants, we
all progressed from crawling to walking, but what we must remember is that the period
in between those two points were filled with countless stumbles and falls. As stated
earlier, the mental battles you will face and conquer are just as important as the physical
ones. With dedication and determination, you can and will progress to levels you never
thought you could achieve both mentally and physically. Use this confidence to then
achieve success in all other areas of your life. The only way you can fail in this program
is by quitting. Every slip, stumble, and fall is one step closer to stabilization. The path to
success in this program is filled with many mistakes, plenty of frustration, and humility.
When you fall, pick yourself up and keep moving forward.
Remember that Corbing™ stresses the importance of balance in all aspects of your
training not only physically but metaphorically as well. Part of any successful exercise
program lies in the balance of its variety. As stated earlier, Corbing™ is not meant to
monopolize your training. It is intended to be used in conjunction with other forms of
training. When used in this manner, it will add a new and stimulating element to your
training that will help you develop your strongest and most balanced self.
History
Danny Weiland, a native of Evanston, Illinois officially created and founded Corbing™
when he was twenty-seven years old. As a child who struggled with Attention Deficit
Disorder from the age of five, he found a natural remedy in the form of exercise when he
began resistance training in his basement with his father at the age of thirteen. Having
found a way to attain mental focus in the form of exercise and movement, he soon
developed a strong passion for the two and never slowed down. Like many great
innovations, Corbing™ was initially created by accident. When Danny was living in
Steamboat Springs, Colorado in his early to mid-twenties, he began to explore different
avenues of exercise to increase his athletic abilities in his outdoor activities. As an avid
triathlete, road cyclist, mountain biker, kayaker, skydiver, and B.A.S.E. jumper, he
understood the importance of core strength as it relates to physical movement. He
worked tirelessly to master his core, but something was still missing.

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This missing component was balance. A local Colorado friend and personal trainer,
Chris Voyvodic, inspired him to explore the world of balance-based training with the aid
of the Bosu® Pro Balance Trainer, Indo Board, and stability ball. Shortly after re-injuring
an old disk herniation in his lower back, he quickly realized that his traditional approach
to training needed to change if he was to continue to perform at a high athletic level
without significant pain. As he began to train his core with Bosu equipment through
functional movements, his body began to transform. His skill level in his outdoor
activities increased, and his confidence improved. His physical and mental gains
inspired him to push further. The deeper he pushed into the world of balance and core
training, the faster his back pain subsided and eventually diminished completely.
He began to experiment with standing, sitting, kneeling, and lying on the exercise ball
without touching the floor. As his ability to balance in these different positions increased,
he began many unsuccessful attempts to switch positions while remaining on top of the
ball. This is where the idea for Corbing™ was born, on the second floor of the Old Town
Hot Springs Fitness center in Steamboat Springs, Colorado. He knew that with enough
training, the body could develop the ability to execute the movements and sequences
he had conjured up in his mind. However at the time, his injured shoulder prevented him
from successfully executing all but a few of the transitions. While healing from
reconstructive shoulder surgery in the winter of 2012, he spent many hours sitting on
the Bosu® Ballast® Ball Pro while wearing his shoulder sling and watching television at
the gym. Once his shoulder had healed enough that he could finally use it, he had

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already laid the framework for what Corbing™ has developed into today. He has Dr.
Stevin Levin of North Shore University Health Systems of Evanston, Illinois to thank for
the gift of a new labrum.
Injury ridden but not defeated
With the introduction of Bosu® fitness equipment, the importance of balance training
became impossible to ignore. The benefits of training with this equipment are
tremendous. As exercise science continues to evolve, so will the understanding of the
importance of core and balance-specific training for individuals and athletes of all
abilities. Corbing™ has taken the best balance equipment in the industry and
discovered a way to create an unprecedented fusion of core and balance-based
movements that will transform your ability to use your body.
Bosu® Equipment
There are two primary pieces of Bosu® equipment that are vital to your Corbing™
practice. Without them, you are limited to only dry-land movements.
Bosu® Pro Balance Trainer

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The Bosu® Pro Balance Trainer is one of the most versatile pieces of balance
equipment in the fitness industry. Although it appears small and simple, when utilized
properly this piece of equipment can become a catalyst for serious fitness gains. Its
design allows individuals from all athletic abilities to utilize it at various levels of difficulty.
Because it can also be utilized on both sides by simply turning the device over, you can
dramatically alter the way your body is challenged. In addition, it is safer than a stability
ball for reasons related to potential fall height. Its profile is low enough to the floor that in
the event of a loss of balance, an individual can simply step down onto solid ground to
safety. Whether one is a beginner level participant improving his/her ability to simply
stand and balance, or an advanced level participant executing high degree difficulty
maneuvers, the Balance Trainer is usable by everyone in the exercise population.
Due to the stationary nature of the Balance Trainer, it is more compatible from a classic
workout structure with sets and repetitions. While it is possible to execute many
transitions on the Balance Trainer, it is difficult to attain the true interconnected and
seamless transitions that you can attain on dry-land and Ballast® Ball Pro surfaces.
That being said, it is quite possibly the most versatile piece of equipment in this manual.
Bosu® Ballast® Ball Pro
At first glance, the Bosu® Ballast® Ball Pro resembles your typical stability ball. Upon
further inspection, one quickly comes to the realization that there is nothing “typical”
about this piece of equipment. In contrast to other stability balls on the market, the
Bosu® Ballast® Ball Pro is constructed from high-quality, burst-resistant material. It has
proven significantly more durable than other stability balls on the market. I know this
because I have popped more than 5 standard grade stability balls before I discovered
the Bosu® Ballast® Ball. It is also filled with a synthetic sand-like material that serves
multiple purposes. Most significantly, this provides more stability to the ball, which
allows individuals to execute a much wider variety of exercise progressions and
dynamic drills that are simply not possible on other stability balls. In addition, the

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synthetic material prevents unintended migration when not being utilized. The Bosu®
Ballast® Ball Pro also has a six-sided design to allow for proper alignment and
positioning.
With both the Bosu® Ballast® Ball Pro and Pro Balance Trainer, the key theme is
“instability.” As stated earlier, by executing maneuvers on an unstable surface, we
cultivate the ability to remain stable in an unpredictable and constantly changing
environment. This is important not just physically but also metaphorically. As we learn to
move our body as one cohesive unit from the core, we become more effective and safer
in our movements. These two pieces of fitness equipment provide the opportunity to
attain better balance, strength, coordination, and performance. By stimulating our bodys
proprioceptive system through the vehicle of Bosu® equipment, we have the ability to
significantly improve many crucial aspects of our athletic performance and general
health.
Skill Levels
There are different levels of Corbing™ that cater to every individual's athletic ability.
With beginner, intermediate, advanced, and expert levels of Corbing™, there is
something for everyone. Whether its beginner level training for the individual looking to
improve his/her general fitness, intermediate level training for the amateur athlete
looking to increase his/her athletic performance, or advanced and expert level training
for the elite athlete looking to gain a leg-up on the competition, Corbing™ caters to all
levels of ability.
Beginner Corbing™ Intermediate Corbing™ Advanced Corbing™ Expert Corbing™
Versatility and Portability
To this day, it is our opinion there are no other pieces of fitness equipment that are as
versatile and portable as the Bosu® Pro Balance Trainer and the Ballast® Ball Pro. With
a simple foot pump and some level ground, you can create an exercise environment
virtually anywhere. Between these two pieces of equipment and the ground, you now
have the opportunity to execute hundreds of fun, creative, and stimulating exercises that
will challenge your entire body and mind.
Corbing™ stresses the importance of connecting the mind with the body. One great way
to do this is to take your exercise outside into Nature. Bringing your practice outside into

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a natural environment is a great way to recharge from the monotony of the indoor gym.
Given the versatility and portability of the equipment, it is not difficult to find a quiet spot
on a beach or mountain to practice your Corbing™. Just be careful not to place the
equipment on harsh and abrasive surfaces such as jagged rock or asphalt, as this can
potentially damage the equipment.
Animal Inspiration
If you have ever stopped to witness animals in their natural environment, you may have
noticed that their movements are purposeful, fluid, and appear effortless to the onlooker.
Animals in motion are one of the purest and most efficient forms of physical movement
on the planet. This has inspired many of the names of the movements you will
encounter as you progress further into your practice toward mastering purposeful and
fluid movement.
Proper Nutrition
Educating you on proper nutrition would require an entirely separate manual twice the
size of this one. However, since food is where we humans derive our ability to produce
energy we will cover this topic briefly. Higher quality fuel will give you more energy. It is
as simple as that. A diet rich in fruits, vegetables, lean meats, whole grains, healthy fats,
and plenty of water will allow you to perform at a higher level than a diet rich in soda,
processed food, and refined sugars. An organic farmer once told me to do the majority
of my food shopping on the outside aisles of the grocery store because that is where
most of the fresh food/produce lives.
Proper Surfaces
The most ideal surfaces for executing dry-land, Bosu® Pro Balance Trainer, and
Ballast® Ball Pro movements are commercial carpeting and commercial rubber mats.
These two surfaces provide the best purchase for the equipment and are more forgiving
than hardwood gym floors and concrete in the event of a loss of balance. When first
learning to execute movements on the ground, Pro Balance Trainer, and Ballast® Ball
Pro, we recommend performing them on padded mats in case of falls. However, any
smooth and flat surface will suffice for executing Pro Balance Trainer and Ballast® Ball
Pro based movements.

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For dry-land movements, padded mats are the ideal surface since many of the
movements are being performed from your knees. There is no one specific mat that is
the best. We have found that general stretching mats as well as martial arts mats like
the Tatami mats used for Jiu-Jitsu are great, too. Since many dry-land movements
involve sliding your feet, you may find it easier to perform some of the exercises wearing
only socks. As with the Pro Balance Trainer and Ballast® Ball Pro, most dry-land
movements can be performed on any flat surface with a small sacrifice in comfort.
Individual Size Rubber Mat Group Size Foam Mat Tatami Mats
Proper Athletic Footwear
For dry-land movements on a mat, you can remove your shoes. This will make some of
the movements easier because there is less weight on your feet and you can slide
better in socks. For Bosu® Pro Balance Trainer and Ballast® Ball Pro movements, a
simple pair of gym/running shoes will suffice. We have found that barefoot shoes are
best because they are very thin, lightweight, and do not impede any of your movements
as they glide over the Ballast® Ball Pro. In addition, the minimalist nature of the barefoot
shoe helps facilitate a closer connection to the floor, Balance Trainer, and Ballast® Ball
as well as stimulate the muscles, bones, and connective tissue of your feet and ankles.
Make sure you tie your laces in double knots or you will find yourself tying your shoes
every few minutes.
Brooks Running Shoes Vibram Barefoot Shoes

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Proper Athletic Clothing
A pair of athletic shorts and a t-shirt is all you need to begin your Corbing™ practice.
We recommend shorts because this allows your skin to make direct contact with the
equipment. This skin-to-equipment contact is important because it provides you with
solid purchase on the equipment while executing your movements. Executing many of
the movements wearing long pants allows the material that separates you from the
rubber to slide slightly, especially on the knees. This can negatively affect your
connection with the equipment. Be sure to wipe off excess perspiration every so often,
as this will cause your skin to slip off the equipment, possibly resulting in a fall or injury.
T-shirt Lululemon Athletic Shorts
Proper use of Equipment
Be sure to follow the Bosu® manuals on how to properly set up the Bosu® Pro Balance
Trainer and Ballast® Ball Pro. It is very important not to over or under-inflate the balls.
With the Pro Balance Trainer, you can utilize both sides. For safety reasons, Bosu®
recommends that you DO NOT stand on the bottom side of the Balance Trainer, as
this increases the risk of a fall. Various Corbing™ movements throughout this manual
are performed standing on the bottom side of the Balance Trainer. This goes directly
against the manufacturers warning. Should you disregard this warning, you agree to do
so at your own risk. Both Corbing™ and Bosu® recommend that you DO NOT EVER
attempt to stand on the Ballast® Ball Pro. The pictures shown throughout this
manual of the founder of Corbing™ standing on the Ballast® Ball Pro are merely
demonstrations of advanced balance and are not to be attempted by general
practitioners of Corbing™.

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Ballast® Ball Pro Top of Pro Balance Trainer Bottom of Pro Balance Trainer
Bosu® Equipment Name Variation
To avoid any confusion throughout the course of this manual, from this point forward the
Bosu® Pro Balance Trainer will simply be referred to as the “Balance Trainer.” The
Bosu® Ballast® Ball Pro will be referred to as either the “Ballast® Ball” or “ball.”
Balance Trainer Ballast® Ball
Static Holds vs. Dynamic Movements
In your practice you will execute both static holds and dynamic movements. It is
important to understand the difference between the two before you begin your training.
A movement that is dynamic is in motion. A static hold is just the opposite: it is a
stationary pose. The goal of a static hold is to be as still as possible.
Static Hold Dynamic Movement
Any dynamic movement can be turned into a static hold by simply pausing in a certain
point during the movement. Converting static holds into dynamic movements requires

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the addition of another compatible exercise or slight variation to the hold. This is where
compatibility is crucial. The additional exercise must be compatible with the static hold in
order for this to work. For example, if you are performing a Side Plank (static hold) and
you want to create a more dynamic experience, you can raise the top leg for repetitions
(addition of compatible exercise).
Side Plank Side Plank (with addition of Side Leg Raise)
As previously stated, the other way to make a static hold more dynamic is by adding a
slight variation to the movement. If performing a Teaser, you can straddle your legs
open and closed for repetitions without ever leaving Teaser position.
Teaser (with straddle variation)
Combination Training
Combination training utilizes both the Balance Trainer and the Ballast® Ball at the same
time. Utilizing both pieces of equipment together will increase the difficulty of the
exercises.

23
Limitations of Text
To truly understand the interconnections which form the basis of Corbing™, one must
visually see how the transitions create seamless interconnections for all the movements.
Written word can successfully educate you on proper execution as well as starting and
ending positions for the movements. However, in order to accurately evaluate yourself,
you must know what the movements look like in motion. This is why we have created
videos and DVDs to be used in conjunction with the written manual.
Positions and Planes
There are three different Planes with regard to physical movement: the Sagittal, Frontal,
and Transverse Planes. Life occurs in all three of these Planes, not just one. So why do
most traditional forms of exercise focus mostly on movements that occur in the Sagittal
Plane? Corbing™ emphasizes interconnection of movement, which trains your body in
all three of these Planes so that you are better prepared to take on life and sport. In
Corbing™, there are five different positions. These five positions deal with the
placement of your body in relationship to the ground. They are: Upright, Supine, Prone,
Sidelying, and Vertical. For each exercise the position(s) in which each movement is
performed is listed in Italics with an asterisk preceding it.
Symbols
There are three types of symbols that you must understand in order to avoid confusion.
The first symbol is an arrow (). This arrow means “to.” If I go from a sitting to standing
standing. You will most often find
position, in this manual that would read as sitting
these attached to transitional movements that take you from one position to another.
The second symbol you will encounter is the asterisk (*). Just above and to the right of
every movement description, you will find an asterisk followed by a position(s). This is
the position(s) that the movement is performed in. The final symbol is a hyphen (-). You
will find hyphens just underneath many of the movement descriptions. The hyphen is a
way to suggest possible variations within the same movement.
Points of Contact
In every single Corbing™ movement you have a certain number of “contact points” to
the floor or the equipment. For example, if you are performing a Push-up on the floor,
you have 4 points of contact: 2 hands and 2 feet, assuming you possess all of your
limbs. If you lift one of your legs completely off of the floor and perform the movement,
you have removed 1 Point of Contact (foot), now giving you 3 points of contact. The
more Points of Contact you maintain with the floor or equipment, the less difficult the
exercise will be, and vice versa. This simple principle allows for quick and easy
variations, progressions, and also regressions for any given movement.

24
Types of Transitions
It is very important to understand the different types of transitional movements in

Corbing™. Transitions allow you create the most stimulating and enjoyable workouts.
There are three different types of transitions. In addition to the official Type I and Type
II “Transitional Movements” listed throughout the manual, it is possible to combine
compatible “Stationary Movements” together and form transitions. These Type III
Transitions are a more advanced technique that requires a level of proficiency in both
movement vocabulary and execution. Only Type I and Type II Transitions are listed in
the exercise descriptions. For each transitional movement, the type of transition and the
position(s) it is performed in are given in Italics.
Type 1: Transition from one Position to another
-Example: Pounce Back
-Pounce Back is a movement that will allow you to transition from an Upright Kneeling
position to a Prone Push-up position.
Type I: UprightProne
Starting Position Ending Position
Type 2: Transition within the Same Position through the execution of One movement.
Type II Transitions are all performed in the Upright Position.
-Example: Dropping Swan
-Dropping Swan is a movement that will allow you to transition from an Upright kneeling
Position to an Upright seated Position.
Type II: Upright

25
Type 3: Transition within the same Position through the Addition of other compatible
Movements.
-Example: Downward Dog+ Mountain Climber
-With this type of advanced transition, we are taking two different “Stationary
Movements” within the same position and adding them together. By combining two
different stationary movements that are compatible (both in prone position), we are
transitioning from one exercise to another without interruption to the flow of the
movements.
*Type 3 Transitions are not listed in this manual because there are too many
possibilities to list without a separate manual. These types of transitions are up to you to
create as your proficiency in movement execution and vocabulary increases. For more
insight on creating these types of transitions, visit www.discoveryourcore.com or try
some of the popular sequence combinations listed at the end of this manual.

26
Type III: Prone
Pictures
When viewing the pictures that correspond with the exercise descriptions, keep in mind
that although the locations of the pictures sometimes change, they are always intended
to be viewed from LEFT to RIGHT, and then DOWN to the next level. If there is only
one picture per horizontal row, then the pictures are placed vertically. This will help to
avoid any confusion as to the order of the exercise steps.
The Importance of Pull and Spinal Extension
If you look at the majority of activities that occur in daily life, they unfortunately foster
bad posture. Many of us have jobs that require us to sit for extended periods of time
resulting in a disproportionate amount of spinal flexion vs. spinal extension. Stop for a
minute and think about your normal day. What is your spine doing the majority of the
time? Chances are you spend a disproportionate amount of time engaged in spinal
flexion. The more time you spend in this position, the more you train your muscles to
feel “at home” in this state. Since good health is about both physical and metaphorical
balance, you need to be aware of this abnormal ratio and take necessary steps to
counteract it. This holds true for the Corbing™ program as well as any other training
program. This manual contains many movements that facilitate spinal flexion. Be sure
when you are structuring your workout that you achieve a healthy balance of
movements that foster both flexion and extension. This will help you stay balanced. If
you are unsure about what is an appropriate ratio, we suggest performing more
movements that facilitate spinal extension just to be safe.
Supplemental Tools
At the end of every skill level chapter there is a section dedicated to the use of
supplemental tools. These various tools add variation to existing movements. For safety
reasons we have divided the tools up by difficulty level.

27
• Beginner
1. Medicine Ball
2. Weights
• Intermediate
1. Tennis Balls
2. Blindfold
• Advanced
1. Elevation Training Mask
2. Bosu® Surge™
There are 2 tools per level. The Expert Level does not correspond with any tools, only
Beginner, Intermediate, and Advanced. To be very clear, we have separated these tools
into various skill levels so that you understand and respect the progression. This does
not mean that a beginner level participant cannot utilize the Blindfold, Training Mask, or
Surge™ tools. It simply means that these pieces of equipment are more advanced in
nature and need to be respected and used properly. We encourage all participants to
utilize the supplemental tools because this adds variation to your training. This not only
keeps the body guessing, but it also keeps the mind engaged by introducing fun,
creative, and challenging stimulation to your training. But please remember to respect
and earn your progressions with these various tools.
Respecting and Earning your Progression
We use this word “progression” quite a bit throughout the Corbing™ manual so it
deserves to be discussed briefly. Progression is all about advancing your skills and
abilities, but doing so appropriately. There is a natural learning curve to anything and
everything you do, so why would exercise be any different? Give your body and mind
adequate time to adjust to new stimuli. If you overwhelm yourself with too much too
soon, you may end up injured, frustrated, or possibly both. With proper progression, you
can and will achieve your fitness goals. Be patient, challenge yourself, but dont
overwhelm yourself. The human body is amazing at adapting, so have faith in its ability
to learn new movement patterns. Feeling overwhelmed take the fun out of anything, so
dont try to run before you learn to crawl. Respect and earn your progressions.

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Beginner Corbing™
As stated earlier, because the Ballast® Ball movements are difficult to learn initially, we
have broken down the movements to their most basic forms so they can be performed
on more forgiving surfaces: the floor and the Balance Trainer. This will allow you to build
strength and proficiency before you even attempt to mount the Ballast® Ball. This is
important not only physically but mentally as well. If you rush into the Ballast® Ball
movements before becoming proficient in the floor and Balance Trainer movements,
you will quickly become frustrated. Allow your body and mind the proper time-frame to
make the connections that will allow you to successfully advance to the next level of
practice.
The safest and most natural progression for Corbing™ is to begin on the floor with the
dry-land mat-based movements (1). As you begin to increase your strength and control
in the dry-land movements, slowly begin to introduce the Balance Trainer (2)
movements. By introducing this new tool, you introduce a level of instability and
uncertainty to your training. This will challenge your body to adapt to this new stimulus
and develop the necessary faculties to overcome this instability. Once you become
proficient in the dry-land and Balance Trainer movements, start to introduce the
Ballast® Ball (3) and its movements into your routine.
The transition from Balance Trainer to Ballast® Ball movements can be intimidating.
The Ballast® Ball is much less forgiving than the Balance Trainer and floor. For this
reason, it is important to progress slowly to ensure safety.
1 2 3
Each surface presents a different set of challenges. By exploring the possibilities for
movements on all three surfaces, floor, Balance Trainer, and Ballast® Ball, you will
expose yourself to the greatest amount of variation and stimulation. The more
stimulation and variation you add to any exercise program, the more growth and
development you will achieve.
By the end of your Beginner Level Corbing™ training, you should be able to execute all
movements on all surfaces with proficiency. You should be able to execute basic multi-
exercise sequences with transitions. For all levels of Corbing™, pay special attention to
obtaining proficiency in the Ballast® Ball Base Poses. These movements/poses are the

29
foundation for the rest of your practice. These are the poses from which you will initiate
and end most of the movements. The stronger you are in these poses, the more fluid
and confident the rest of your movements will become.
4 Positions
Prone
Supine
Upright
Side
3 Base Poses
Plank
Sit
Kneeling
Dry-Land Stationary Movements

Plank
Sit
Kneel
Hurdler Stretch
Pigeon Legs
Crab Walk
Swimmer Kicks
Prone Torso Raises
Prone Leg Lifts
Prone Heel Clicks
Teaser
Layout
Side Rolls
Side Leg Raises
Side Heel Clicks
Bridge
Downward Dog
Push-up
Mountain Climber
Cobra
Marching Soldier
Crossover
Rubber Knees
Forearm Plank
An Arm and a Leg
Dry-Land Transitional Movements

30
Dropping Swan
Rising Swan
Humble Pirate
Gargoyle
Ladybug
Pounce Back
Jackknife
Pouncing Straddle
Barrel
Walkout
Balance Trainer Stationary Movements

Plank
Sit
Kneel
Prone Heel Clicks
Prone Torso Raises
Prone Leg Lifts
Swimmer Kicks
Extended Swan
Crossover
Marching Soldier
Teaser
Layout
Side Rolls
Side Leg Raises
Side Heel Clicks
Bridge
Downward Dog
Push-up
Mountain Climber
Cobra
Forearm Plank
An Arm and a Leg
Balance Trainer Transitional Movements

Pounce Back
Pouncing Straddle
Walkout
Ballast® Ball Stationary Movements

Sit
Plank
Kneel

31
Rubber Knees
Prone Leg Lift
Prone Torso Lift
Swimmer Kicks
Prone Heel Clicks
Extended Swan
Crossover
Bridge Curls
Push-up
Cobra
Ladybug
Forearm Plank
Rollout
An Arm and a Leg
Jackknife
Ballast® Ball Transitional Movements

Dropping Swan
Rising Swan
Ease Down
Jackknife
Base Poses
Plank Sit Kneeling

32
Plank Side Leg Raises

Sit Side Heel Clicks
Kneel Bridge
Hurdler Stretch Downward Dog
Pigeon Legs Push-up
Crab Walk Mountain Climber
Swimmer Kicks Cobra
Prone Torso Raises Marching Soldier
Prone Leg Lifts Crossover
Prone Heel Clicks Rubber Knees
Teaser Forearm Plank
Layout An Arm and a Leg
Side Rolls

33
Plank *Prone
Exercise Goal
To develop strength and endurance in the core, hips, shoulder girdle, hamstrings, and
glutes.
Set-up
Begin on your stomach with your legs fully extended and your arms out to your sides
with 90 degree bends or extended behind you.
Starting Position
Execution
Initiating from your core, raise your upper body and your legs off the floor
simultaneously. Hold this position. Do not strain your neck. Allow your head position to
remain neutral. Slowly lower back down until your legs and upper body are resting on
the floor.
Ending Position

34
Sit *Upright
Exercise Goal
To develop strength and endurance in the core, shoulder girdle, and hips through a
static hold.
Set-up
Begin by sitting on the ground with your knees tucked in so they are bent approximately
90 degrees.
Starting Position
Execution
Initiating the movement through your core, slowly lift your feet off the ground slightly.
Hold this position. Slowly lower your feet until they touch the ground and you are sitting
in the same position you started in. To increase the difficulty of this movement, lift your
feet higher off the floor.
Ending Position

35
Kneel *Upright
Exercise Goal
To establish a base from which to execute movements.
Set-up
Kneel on the floor with legs engaged with 90 degree bends at the knees and arms down
at sides.
Execution
Keep the chest upright and tall. Direct your eyes straight ahead.

36
Hurdler Stretch *Upright

Exercise Goal
To establish a base from which to execute movements as well as stretch the hamstring
muscles.
Set-up
Sit on your butt with one leg extended and the other leg bent in so the bottom of that
foot is pushing against the inside of the extended thigh.
Execution
Sit tall and direct your eyes straight ahead. Keep the extended leg flat on the floor.

37
Pigeon Legs *Upright

Exercise Goal
To establish a base from which to execute movements as well as create a minor stretch
in the glutes and hips.
Set-up
Begin by getting into Hurdler Stretch position.
Starting Position
Execution
Bend your straightened leg and wrap it around to the outside of your body. The top of
your knee of the leg you just moved should now almost touch the bottom of your other
foot.
Ending Position

38
Crab Walk *Supine

Exercise Goal
To develop strength and endurance in the core, hips, triceps, shoulder girdle,
hamstrings, and glutes.
Set-up
Begin by sitting on your butt with your knees bent and the heels of your feet on the floor.
Extend your arms behind you and place your palms flat on the ground with your fingers
extending away from your body.
Starting Position
Execution
Lift your hips off the floor so that only your hands and your heels are supporting your
body. You can now walk in any direction in this position.
Ending Position
-Although this is categorized as a “stationary” movement, the true nature of this

movement is more migratory than stationary.

39
Swimmer Kicks *Prone

Exercise Goal
To develop strength and endurance in the core, shoulder girdle, hips, glutes, and
hamstrings through dynamic leg kicks.
Set-up
Begin in prone position with your arms out to your sides and elbows bent 90 degrees.
Starting Position
Execution
Engage your lower back and lift your legs slightly off the floor. Slightly lift your upper
body off the floor to assist with the movement. Kick your legs up and down in a
controlled swimming-like motion. Do not strain your neck. Allow your head position to
remain neutral.
Ending Position

40
Prone Torso Raises *Prone

Exercise Goal
To develop strength and endurance in the core, shoulder girdle, hips, and glutes.
Set-up
Begin by lying prone with your arms out to the sides with 90 degree bends at the
elbows.
Starting Position
Execution
Squeeze your legs together and push the tops of your feet into the floor. From here,
slowly lift your torso off the ground and hold. Lower in a controlled motion and return to
starting position. Do not strain your neck. Allow your head position to remain neutral.
Ending Position

41
Prone Leg Lifts *Prone

Exercise Goal
To develop strength and endurance in the core, hips, glutes, and hamstrings.
Set-up
Begin by lying prone with your hands stacked on top of one another. Place your
forehead onto the back of your stacked hands.
Starting Position
Execution
From this position, gently press your forehead to your hands while lifting your legs off
the floor until they are elevated and parallel to the floor. Hold this position. Return the
legs down to the floor.
Ending Position

42
Prone Heel Clicks *Prone

Exercise Goal
To develop strength and endurance in the core, hips, glutes, and hamstrings. The
clicking of the heels also helps to engage the muscles of the hip responsible for
adduction and abduction.
Set-up
Begin by lying prone with your hands stacked on top of one another. Place your
forehead onto the back of your stacked hands.
Starting Position
Execution
From this position, gently press your forehead to your hands while lifting your legs off
the floor until they are elevated. Hold this position. Now quickly but controlled, begin
clicking your heels together. As you click, try to imagine your legs floating higher off the
ground as your lower back begins to engage more.
Ending Position

43
Teaser *Upright
Exercise Goal
To develop strength and endurance in the core, shoulder girdle, hips, and quadriceps
through a static hold.
Set-up
Begin in Sit position with your feet on the floor.
Starting Position
Execution
Lift your feet off the floor. In a controlled motion, extend the legs out until they are
straight and slightly off the ground. This is Teaser position. To increase the difficulty,
raise your straightened legs higher. Finish the movement by returning your legs to the
starting position.
Teaser Position Ending Position

44
Layout *Supine
Exercise Goal
through a static hold.
Set-up
Begin in Teaser position with legs extended.
Starting Position
Execution
Engage the core by tucking your tailbone and trying to touch your naval to your spine.
From here, slowly lower the upper and lower body until your entire body is straight.
Dont let your legs or the upper portion of your back touch the floor. This is Layout
position. Focus your gaze on your belly button or your toes to help engage the
abdominal muscles. You can hold this position, or reverse the movement in one motion
by returning your body to Teaser position.
Ending Position

45
Side Rolls *Side

Exercise Goal
To teach the body to twist as one unit from the core. This exercise targets the entire
core: abdominals, obliques, and lower back.
Set-up
Begin the movement by placing one hip on the floor. Place your hands on the floor in
front of you and in line with each other. Stack your legs and feet on top of each other.
Keep in mind your body moves as one unit in this exercise.
Starting Position
Execution
With control, lift your legs off the floor and slowly begin to sway your entire body back
and forth progressing from small sways to bigger sways, all the while keeping your body
in one tight unit.
Ending Position

46
Side Leg Raises *Side

Exercise Goal
To develop strength and endurance in the core and hips. The raising of one leg helps to
engage the muscles of the leg and hip responsible for abduction.
Set-up
Begin the movement by placing one hip on the floor. Brace your head with the same
side hand as the hip on the floor. Place your other hand on the floor in front of you.
Stack your legs and feet on top of each other.
Starting Position
Execution
With control, raise your legs off the floor as high as you can. Now slowly lower them
back down to the starting position.
Ending Position

47
Side Heel Clicks *Side

Exercise Goal
To develop strength and endurance in the core and hips. The heel clicks help to engage
the muscles of the legs and hips responsible for adduction and abduction.
Set-up
Begin the movement by placing one hip on the floor. Brace your head with the same
side hand as the hip on the floor. Place your other hand on the floor in front of you.
Stack your legs and feet on top of each other.
Starting Position
Execution
Raise your legs off the floor. Now drop the lower leg to the ground while keeping the
higher leg elevated. Raise the lower leg until it touches the elevated leg. Repeat.
Ending Position

48
Bridge *Supine
Exercise Goal
To develop strength and endurance in the core, hips, glutes, and hamstrings.
Set-up
Begin by lying supine on the floor with your knees bent and feet flat on the floor.
Starting Position
Execution
Initiating from your core, raise your hips off the floor until your body is straight. Engage
the core and the hamstrings as you pause at the top, then lower back down to starting
position. You can also turn this exercise into a Static Pose by simply pausing at the top
and holding that position.
Ending Position

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Variations
With dry-land and Balance Trainer Bridge execution, there are various leg positions that
you can implement to add a slight variation to the movement. For ease of understanding
we will list all variations here in the beginner section.
-To advance this movement, extend your arms behind your head on the floor.
-To advance this movement further, place one of your feet onto your opposite knee.
-To advance this one step further, extend one leg toward the ceiling.

50
Downward Dog *Prone

Exercise Goal
To establish a base from which to launch movements from. This exercise also targets
the calves, hamstrings, core, shoulder girdle, and triceps. It is a great transition pose for
stretching and recovery from more taxing movements. Perform this the same way you
perform Downward Dog in a general Yoga practice.
Set-up
Begin by lying Prone with your hands on the floor in push-up position. Tuck your toes so
they have purchase on the mat.
Starting Position
Execution
In one controlled motion, press back with your arms, elevate your hips, and keep your
legs and back as straight as possible. Hold this position.
Ending Position
-To advance this movement, elevate one leg and perform the movement.

51

52
Push-up *Prone
Exercise Goal
To develop strength and endurance in the core, chest, shoulders, shoulder girdle, and
triceps muscles.
Set-up
Begin by lying in Push-up position on the floor with arms extended.
Starting Position
Execution
Without sagging your back/belly, lower your body down until your chest touches or is
just inches off the floor. With control, push-up to the starting position.
Ending Position

53
Mountain Climber *Prone

Exercise Goal
To develop strength and endurance in the core, hips, chest, shoulders, shoulder girdle,
and triceps.
Set-up
Begin in a Push-up position with your arms fully extended. Keep your body as straight
as possible during the movement.
Starting Position
Execution
Initiating from your core, drive one of your knees forward as far as you can, keeping it
between your arms. Do not let your foot touch the ground. Slowly return that leg back to
the starting position, then alternate with the other leg.
Ending Position

54
Cobra *Prone
Exercise Goal
To develop strength and endurance in the core, shoulders, shoulder girdle, triceps, and
to stretch the front of the body. This movement has an energizing effect on the body.
This Cobra targets the upper body, especially the abdominals. This is a fantastic
exercise for not only stretching the body but also recovering from more taxing
movements without losing mental or physical engagement.
Set-up
Begin by lying prone on the floor with your hands in Push-up position.
Starting Position
Execution
Push the tops of your feet into the floor as you straighten your arms and arch your back.
Direct your gaze forward as your continue to arch your back and stretch the front of your
body. Remember to breathe. Release the stretch and return back to the starting
position.
Ending Position

55
Marching Soldier *Upright

Exercise Goal
To develop strength and endurance in the core, quadriceps, hamstrings, hips, and
glutes. Essentially this is a lunge with special emphasis placed on balance in the
beginning of the movement. It can be performed forward or backwards.
Set-up
Begin by standing upright on the ground with feet shoulder-width apart.
Starting Position
Execution
Bend one knee and lift that leg up until it is parallel to the floor. Lift the opposite arm of
that leg as if simulating a running-like motion. Hold this position. Now lunge backwards
until your knee touches the floor. As you lunge backwards, switch the position of your
arms. In one motion, lunge forward to the starting position.
Ending Position

56
Crossover *Upright
Exercise Goal
To develop strength, endurance, and agility in the lower body. This exercise targets the
core, hips, quadriceps, hamstrings, glutes, and calves. This is a lateral agility
movement.
Set-up
Begin in a lunge position with your right leg forward and your left knee gently touching
the floor.
Starting Position
Execution
Explode from the right leg laterally to the left. Rapidly touch the floor first with your left
foot followed immediately by the right foot. Without interruption to the movement, plant
your left foot to the ground with your leg in a lunge position to absorb the movement.
Repeat the movement laterally back to the other side.
Ending Position

57
Rubber Knees *Upright

Exercise Goal
To develop strength and endurance in the core and lower body through explosive
dynamic movements. This exercise, while it engages the entire body, specifically targets
the muscles of the core, hips, quadriceps, hamstrings, glutes, and calves. This is a high
intensity and fast paced movement. This movement gets its name from the Ballast®
Ball-based movement.
Set-up
Begin by standing on the floor with legs about shoulder-width apart.
Starting Position
Execution
Bend one of your knees and lift that leg straight up in front of you as you lift the opposite
arm. Now rapidly switch your other leg and other arm. Repeat this movement so that
you are jogging in place with high-knee lifts.
Ending Position

58
Forearm Plank *Prone

Exercise Goal
To develop strength and endurance in the core and shoulder girdle. This variation of
plank is performed on the forearms.
Set-up
Begin on all fours with your forearms flat on the floor and thumbs facing up.
Starting Position
Execution
Straighten your legs behind you and hold your body off the floor. Try to keep your body
as straight as possible. Avoid sagging or lifting your butt. Allow your head position to
remain neutral to avoid straining your neck. Hold this position.
Ending Position

59
Variations
-To advance this movement, elevate one of your legs off the floor.
Starting Position
Ending Position

60
An Arm and a Leg *Prone

Exercise Goal
To develop strength and endurance in the core, hamstrings, hips, glutes, shoulder
girdle, and shoulders. The clever cliché name of this movement is a fairly accurate
description of the actual execution for this exercise.
Set-up
Begin by lying prone on the floor with your arms extended out in front of you.
Starting Position
In one controlled motion, raise your left leg and your right arm off of the floor as high as
you can. Hold this position, then lower back down to the starting position. Execute the
same movement to the other side. Keep your head position neutral to avoid straining
your neck.
Ending Position

61
Dropping Swan
Rising Swan
Humble Pirate
Gargoyle
Ladybug
Pounce Back
Jackknife
Pouncing Straddle
Barrel
Walkout

62
Dropping Swan Type II: Upright

Exercise Goal
To develop strength and endurance in the core, hips, glutes, hamstrings, and
quadriceps muscles through a dynamic transitional movement.
Set-up
Begin in a Kneeling position. Extend your left leg out to the side until completely straight
and slightly behind you with only the toes of that foot touching the floor.
Starting Position
Execution
Shift the weight to the right leg and begin to slowly lower down. As you lower, allow your
torso to turn 90 degrees to the left. Lower all the way down until your left leg is fully
extended on the floor with the heel touching the floor and your right foot placed against
the inside of your left thigh (Hurdler Stretch position).
Ending position

63
Rising Swan Type II: Upright

Exercise Goal
Set-up
Begin in Hurdler Stretch position.
Starting Position
Execution
With your legs in Hurdler Stretch position, engage the bent right leg and slowly rise up
onto the right knee. As you begin to rise, shift your weight from your heel to your toe of
your extended left leg. Continue to rise up onto the right knee until the movement is
complete and you have turned your torso 90 degrees to the right. You will end in the
same position in which you began Dropping Swan.
Ending Position

64
Humble Pirate Type II: Upright

Exercise Goal
Set-up
Starting Position
Execution
Engage the bent right leg and slowly rise up onto the same knee. As you rise, the heel
of the left leg begins to press into the floor as you curl the hamstring and come into a
lunge-like position. Do not rotate your torso. Rise until the movement is complete and
you are positioned in a one-legged Kneel. Then slowly reverse the movement by shifting
the weight back into the bent knee and controlling the movement back down into the
starting position (Humble Pirate is the same movement as Rising Swan and Dropping
Swan except no torso rotation).
Ending Position

65
Gargoyle Type II: Upright

Exercise Goal
quadriceps muscles. This movement will allow you to transition to a standing/squatting
position.
Set-up
Starting Position
Execution
Execute Humble Pirate. Once you end the movement in a lunge-like position, place your
hands down next to the inside of your front foot. Shift your weight to your hands as you
rotate your upper body and the leg on the floor in the opposite direction of the lunging
knee. As you rotate, you should be coming into a deep squat with your knees flared
slightly out to the sides of your elbows.
Ending Position

66
Ladybug Type I: ProneUpright

Exercise Goal
To recover from more taxing exercises and to transition from a prone to an upright
position. This movement is almost identical to Childs Pose often used in Yoga practice.
The difference lies in the dynamic and transitional nature of Ladybug in contrast to the
stationary nature of Childs Pose. You can also choose to remain on all fours rather than
transition to an upright kneel. This is a great position for recovering the breath.
Set-up
Begin by lying prone with your hands in Push-up position.
Starting Position
Execution
Allow your knees to touch the floor as you press your body back over your knees until
your arms are extended. From here, finish the movement by transitioning up to a
Kneeling position.
Ending Position

67
Pounce Back Type I: UprightProne

Exercise Goal
triceps through a dynamic transitional movement.
Set-up
Begin in a Kneeling position with your arms at your sides.
Starting Position
Execution
Place your hands slightly in front and to the sides of your knees. From this position, shift
all your body weight to your hands while simultaneously pouncing your legs straight
back. This is done in one explosive kicking motion. You will end in a Push-up position
only inches off the ground with only your hands and feet supporting you.
Ending Position

68
Jackknife Type I: ProneUpright

Exercise Goal
Set-up
Begin in a Push-up position with arms extended.
Starting Position
Execution
Shift your weight to your hands while you pull your legs forward toward your arms by
dragging the tops of your feet lightly across the floor. Do not alter your upper body
position while doing this. Finish the movement by placing your knees to the floor and
coming up to a Kneeling position. This movement is much easier to execute wearing
socks on a rubber mat. This will aid in the sliding of your feet.
Ending Position

69
Pouncing Straddle Type I: UprightProne

Exercise Goal
Set-up
Begin in a Kneeling position.
Starting Position
Execution
Place your hands slightly in front and to the sides of your knees. From this position, shift
all your body weight to your hands while simultaneously pouncing your legs back into a
straddle. This is done in one explosive motion. You will end in a Push-up-like position
inches off the ground with your legs splayed out in a straddle with only your hands and
feet supporting your body.
Ending Position

70
Barrel Type I: UprightProne

Type I: ProneUpright
Exercise Goal
To develop strength and endurance in the entire core, shoulder girdle, hips, quadriceps,
glutes, and hamstrings through a dynamic transitional movement.
Prone
Upright
Set-up
Begin by getting into Teaser position.
Starting Position
Execution
Slowly begin to perform a Layout. As you are lowering down your upper body, begin to
twist your torso to one side. Drop the arm on the side of the direction you are twisting to
the floor so that your forearm begins to bear weight. Continue to twist further by rolling
onto your hip. Use your core and your forearm to aid you through the rest of the twist
until you end the movement on your belly in Plank position. Once on your stomach, you
can sweep your arms down to your sides.

71
Ending Position Alternate Arm Position
Upright
Prone
Set-up
Begin by lying in Plank position with your arms slightly extended in front of you.
Starting Position
Execution
Keeping your body in one tight unit, begin to twist to one side. As you twist, try to use
your bottom arm as little as possible to assist with the movement. As you come to
supine position, perform a Layout. From here, come to Teaser position to end the
movement.

72
Ending Position

73
Walkout Type I: UprightProne

Exercise Goal
To transition from a standing to a prone position and vice versa. This exercise is not
only a great way to transition from an upright to prone position and vice versa, but it is
also a great way to warm-up as well as stretch the back of the body.
Prone
Upright
Set-up
Begin by standing up tall with your feet shoulder-width apart.
Starting Position
Execution
Bend forward until your hands touch the ground. Now begin to walk your hands forward
and distribute more weight into them until you reach a Push-up position.
Ending Position

74
Upright
Prone
Set-up
Begin in Push-up position with arms extended.
Starting Position
Execution
Reverse the movement you just learned by slowly walking your hands toward your feet
as you keep your legs as straight as possible. Walk your hands all the way to your feet,
then stand up tall. This is a great way to stretch the hamstrings and lower back as well
as transition from prone to upright.
*Your hamstring flexibility will dictate how straight your legs are. If your flexibility is poor,
bend your knees enough so that you can still execute the movement comfortably and
properly.
Ending Position

75
The majority of the dry-land movements we examined can be performed on the Balance
Trainer. Performing these movements on the Balance Trainer adds a new level of
challenge by removing the stable surface (ground) on which we previously performed
the movements and replacing it with an unstable surface. This will help you progress in
the movements by challenging not only your strength but also your balance.
Plank
Sit
Kneel
Prone Heel Clicks
Prone Torso Raises
Prone Leg Lifts
Swimmer Kicks
Extended Swan
Crossover
Marching Soldier
Teaser
Layout
Side Rolls
Side Leg Raises
Side Heel Clicks
Bridge
Downward Dog
Push-up
Mountain Climber
Cobra
Forearm Plank
An Arm and a Leg

76
Plank *Prone
Exercise Goal
To develop stability, strength, and endurance in the core, hips, glutes, hamstrings,
shoulder girdle, and challenge prone static balance.
Set-up
Begin with your belly button on the center of the Balance Trainer and your legs fully
extended.
Starting Position
Execution
Place your hands on the floor slightly in front of you. Initiating from your core, raise your
upper body and your legs off the floor simultaneously until your body is parallel to the
ground. Hold this position. Do not strain your neck. Allow your head position to remain
neutral. Slowly lower back down until your legs and hands are touching the floor.
Ending Position

77
Sit *Upright
Exercise Goal
To develop stability, strength, and endurance in the core, hips, pelvis, shoulder girdle,
and challenge seated static balance.
Set-up
Begin by sitting on the center of the Balance Trainer with your knees bent approximately
90 degrees and feet touching the floor.
Starting Position
Execution
Initiating the movement from your core, slowly lift your feet off the ground. Hold this
position. Slowly lower your feet until they touch the ground and you are sitting in the
same position you started in. To increase the difficulty of this movement, lift your feet
higher off the floor.
Ending Position

78
Kneel *Upright
Exercise Goal
To develop stability in the core, hips, and challenge kneeling static balance as well as
establish a base from which to execute movements. This exercise targets the muscles
of the core and the entire lower body.
Set-up
Place your knees equidistant from the center of the Balance Trainer. Balance on your
knees while keeping your upper body upright.
Execution
Try to balance without your feet touching the floor. If at first you need to use your feet to
balance, do so to prevent falling. But as you progress, aim to remove the feet as a
balance aid. Direct your eyes forward on a fixed object.

79

Exercise Goal
To develop stability, strength, and endurance, in the core, hips, glutes, hamstrings,
shoulder girdle, and challenge prone dynamic balance. The clicking of the heels helps to
engage the muscles of the hips and legs responsible for adduction and abduction.
Set-up
Begin by lying prone with your belly button on the center of the Balance Trainer and
your hands on the ground slightly in front of you.
Starting Position
Execution
From this position, lift your legs until they are parallel to the floor. Hold this position. Now
quickly but controlled, begin clicking your heels together. As you click, try to imagine
your legs floating higher off the ground as your lower back begins to engage more.
Ending Position

80

Exercise Goal
To develop stability, strength, and endurance in the core, hips, glutes, shoulder girdle,
and challenge prone dynamic balance.
Set-up
your arms out to the sides with 90 degree bends at the elbows.
Starting Position
Execution
Push the tops of your toes into the floor. From here, slowly lift your torso off the Balance
Trainer. Hold this position. Lower in a controlled motion and return to the starting
position. Do not strain your neck. Allow your head position to remain neutral.
Ending Position

81

Exercise Goal
shoulder girdle, and challenge prone dynamic balance.
Set-up
Starting Position
Execution
From this position, lift your legs until they are parallel to the floor. Hold this position.
Return your legs down to the starting position.
Starting Position

82

Exercise Goal
Set-up
Begin by lying prone with your belly button on the center of the Balance Trainer. Place
Starting Position
Execution
Engage your lower back and lift your legs slightly off the floor. Use your hands on the
ground for balance as you begin kicking your legs up and down in a controlled
swimming-like motion.
Ending Position

83
Extended Swan *Upright

Exercise Goal
To develop stability in the core, hips, quadriceps, hamstrings, glutes, and challenge
kneeling static balance.
Set-up
Begin by placing one knee on the center of the Balance Trainer. Extend the other leg
out to the side and slightly behind you until it is straight.
Execution
Slowly begin to distribute more weight into the Balance Trainer through the bent knee. If
possible, lift the straightened leg completely off the floor (not pictured).

84
Crossover *Upright
Exercise Goal
To develop stability, strength, and endurance in the core, hips, legs, ankles, feet, and
challenge standing dynamic balance. This exercise targets the entire lower body. This is
a lateral agility movement. This is the same execution as dry-land Crossover with the
addition of the Balance Trainer.
Set-up
Begin by standing alongside the Balance Trainer.
Starting Position
Execution
Initiate the movement with your outside leg. Explode from your outside leg onto the
Balance Trainer and rapidly touch first with your inside leg followed by your outside leg.
Without interruption to the movement, extend the now outside leg and land on the
ground with that leg slightly bent to absorb the movement. Repeat the movement.
Ending Position

85
Variation
-To advance this movement, execute a complete lunge at the start and end of every
Crossover.
Starting Position

86
Marching Soldier *Upright

Exercise Goal
To develop stability, strength, and endurance in the core, hips, glutes, quadriceps,
hamstrings, ankles, feet, and challenge standing dynamic balance.
Set-up
Begin by placing one foot on the center of the Balance Trainer. Place the other foot
slightly behind on the floor.
Starting Position
Execution
Begin the movement by shifting all your weight onto the foot on the Balance Trainer.
Bend the other leg and lift it in front of you until it is parallel with the floor. Your right arm
lifts with your left leg and vice versa, very similar to the motion of running or jogging.
Hold this position. Lower the bent leg back to starting position.
Ending Position

87
Variation
-To advance this movement, lunge backwards and then push back to the starting
position.
-Workout Tip: Try performing this movement on both sides of the Balance Trainer.

88
Teaser *Upright
Exercise Goal
To develop stability, strength and endurance in the core, hips, pelvis, shoulder girdle,
quadriceps, and challenge seated static balance.
Set-up
Begin in a Sit on the center of the Balance Trainer.
Starting Position
Execution
In a controlled motion, extend the legs out until they are straight. Hold this position.
Slowly bend the legs and return them back to starting position.
Ending Position

89
Layout *Supine
Exercise Goal
To develop stability, strength and endurance in the core, hips, pelvis, shoulder girdle,
quadriceps, and challenge supine static balance.
Set-up
When performing a Layout on the Balance Trainer, place your starting position slightly
forward as this movement tends to throw you slightly backwards. Begin in Teaser
position on the Balance Trainer with legs extended.
Starting Position
Execution
Engage the core by tucking your tailbone and trying to touch your naval to your spine.
From here, allow the legs to remain extended and stationary while you slowly lower the
upper body until your entire body is straight. Focus your gaze on your belly button or
toes to help engage the abdominal muscles. Slowly reverse the movement in one
motion by bending your legs and returning your body to a Sit/Teaser position.
Ending Position

90
Side Rolls *Side

Exercise Goal
To develop stability, strength, and endurance in the core, pelvis, hips, shoulder girdle,
and challenge dynamic sidelying balance. This movement teaches the body to twist as
one unit from the core.
Set-up
Begin the movement by placing one hip on the center of the Balance Trainer. Place the
arm on that same side onto the floor so that your forearm bears the weight. Place your
other hand on the floor in front of you. Stack your legs and feet on top of each other.
Keep in mind your body moves as one unit in this exercise.
Starting Position
Execution
With control, raise your legs off the floor and slowly begin to sway your entire body back
and forth progressing from small sways to bigger sways, all the while keeping your body
in one tight unit.

91
Ending Position
Variation
-To advance this movement, extend your top arm toward the ceiling.
Starting Position

92
Ending Position

93
Side Leg Raises *Side

Exercise Goal
and challenge dynamic sidelying balance.
Set-up
Starting Position
Execution
With control, raise your legs off the floor as high as you can. Slowly lower them back
down to the starting position.
Ending Position

94
Variation
Starting Position
Ending Position

95
Side Heel Clicks *Side

Exercise Goal
and challenge dynamic sidelying balance. The clicking of the heels helps to engage the
muscles of the hips and legs responsible for adduction and abduction.
Set-up
Starting Position
Execution
Raise your legs off the floor. Now drop the lower leg to the ground while keeping the
upper leg elevated. Raise the lower leg until it touches the elevated leg. Repeat.

96
Ending Position
Variation
Starting Position

97
Ending Position

98
Bridge *Supine
Exercise Goal
shoulder girdle, and challenge dynamic and static supine balance. This exercise can be
turned into a Static Pose by simply pausing at the top and holding that position for an
extended amount of time.
Set-up
Begin by lying supine on the floor with your feet on top of the Balance Trainer.
Starting Position
Execution
the core and the hamstrings as you pause at the top. Slowly lower back down to the
starting position.
Ending Position

99
Variation
-To advance this movement, extend your arms behind your head on the floor.
Starting Position
Ending Position
-Workout Tip: Try performing this movement on both sides of the Balance Trainer

100
Downward Dog *Prone

Exercise Goal
To develop stability, strength, and endurance in the core, chest, shoulders, shoulder
girdle, hips, and challenge prone static balance. This exercise stretches the muscles of
the calves, hamstrings, shoulders, and is a great pose for recovering from more taxing
movements.
Set-up
Begin in a Push-up position with arms extended and your hands on the Balance Trainer.
Starting Position
Execution
Tuck your toes so they have purchase on the floor. In one controlled motion, press back
with your arms, elevate your hips, and keep your legs and back as straight as possible.
Hold this position.
Ending Position

101
Push-up *Prone
Exercise Goal
To develop stability, strength, and endurance in the core, chest, shoulders, triceps, hips,
There are two ways to perform Push-ups using the Balance Trainer. Each variation can
be performed using both sides of the Balance Trainer. The first variation of Push-up is
performed with your hands on the Balance Trainer and your feet on the floor. This will
really challenge the stabilizing muscles of your upper body.
Hands on Balance Trainer
Set-up
Begin by placing your hands on top of the Balance Trainer about shoulder-width apart
with arms extended in Push-up position.
Starting Position
Execution
Engage your core as you lower down until your chest barely makes contact with the
Balance Trainer. With control, Push-up and return to the starting position.
Ending Position

102
Variation
-Workout Tip: Try performing this exercise on the other side of the Balance Trainer.
-To advance this movement, try performing the Push-up in an explosive manner while
aiming to elevate the Balance Trainer.
-If you cannot execute the Push-up with proper technique because of strength issues,
try executing the movement from your knees and progress from there.

103
The second variation of Push-up is performed with your feet on the Balance Trainer and
your hands on the floor. This variation demands more core engagement than the
previous variation.
Feet on Balance Trainer
Set-up
Begin by placing your feet on the top of the Balance Trainer and getting into Push-up
position with arms extended.
Starting Position
Execution
Engage your core as you lower down until your chest touches the floor. Keeping your
core tight will help improve your balance. With control, push back up to the starting
position.
Ending Position

104

Exercise Goal
To develop stability, strength and endurance in the core, chest, shoulders, triceps,
shoulder girdle, hips, and challenge prone dynamic balance.
Set-up
Begin in a Push-up position with your arms fully extended on the Balance Trainer. Keep
your body as straight as possible during the movement.
Starting Position
Execution
Initiating from your core, bring one of your knees forward as far as you can. Do not let
your foot touch the ground. Slowly return that leg back to the starting position, then
alternate with the other leg.
Ending Position

105
Set-up
Get into Push-up position with arms extended and your feet on the Balance Trainer.
Starting Position
Execution
Initiating from your core, bring one of your knees forward as far as you can. Do not let
your foot touch the ground. Slowly return that leg back to the starting position, then
alternate with the other leg.
Ending Position
Variation
-Workout Tip: Try utilizing both sides of the Balance Trainer in this movement.

106
Cobra *Prone
Exercise Goal
girdle, triceps, challenge prone static balance, and stretch the front of the body. This
movement has an energizing effect on the body. This exercise targets the upper body,
especially the abdominals. This is a fantastic exercise for not only stretching the body
but also recovering from more taxing movements without losing mental or physical
engagement.
Set-up
Begin by lying prone on the Balance Trainer with your hands in Push-up position on the
top.
Starting Position
Execution
Push the tops of your feet into the floor as you straighten your arms and arch your back.
Direct your gaze forward as your continue to arch your back and stretch the front of your
body. Remember to breathe. Release the stretch and return back to the starting
position.
Ending Position

107
Variation
-Workout Tip: Try utilizing both sides of the Balance Trainer in this movement.
Starting Position
Ending Position

108

Exercise Goal
To develop stability, strength and endurance in the core, hips, shoulder girdle, and
challenge prone static balance. This variation of plank is performed on the forearms.
This exercise can be performed with hands or feet on the Balance Trainer.
Set-up
Begin by kneeling on the floor with a Balance Trainer directly in front of you. Place your
forearms equidistant from the center of the Balance Trainer.
Execution
Slowly walk your legs back until your body is straight. Aim to keep your body as straight
as possible. Avoid sagging or lifting your butt. Allow your head position to remain neutral
to avoid straining your neck. Hold this position.
Ending Position
Variation

109
The execution is the same except now your feet are elevated on top of the Balance
Trainer and your forearms are on the ground. This elevation of your feet will increase
the difficulty of this exercise.
Set-up
Begin by kneeling on the floor with your forearms flat on the ground and one leg
extended behind you with that foot on the Balance Trainer.
Starting Position
Execution
Slowly extend the other foot back until it is on top of the Balance Trainer. Aim to keep
your body as straight as possible. Avoid sagging or lifting your butt. Allow your head
position to remain neutral to avoid straining your neck. Hold this position.
Ending Position

110
Variation
-To advance this movement, elevate one of your legs off the Balance Trainer.

111

Exercise Goal
To develop stability, strength and endurance in the core, hips, hamstrings, glutes,
shoulder girdle, shoulders, and challenge prone dynamic balance. This is the same
movement execution as the dry-land version except you perform the exercise on the
Balance Trainer.
Set-up
Begin by lying prone on the Balance Trainer with your arms extended out in front of you.
Starting Position
Execution
you can. Hold this position, then lower back down to the starting position. Repeat the
same movement with your opposite arm and leg, then return to the starting position.
Keep your head position neutral to avoid straining your neck.
Ending Position

112
Pounce Back
Pouncing Straddle
Walkout

113

Exercise Goal
girdle, hips, triceps, and challenge kneeling and prone dynamic balance through a
transitional movement.
Set-up
Begin in a Kneeling position with your legs placed equidistant from the center of the
Balance Trainer. Place your hands slightly in front of you on the Balance Trainer.
Starting Position
Execution
From here, shift all your body weight from your knees to your hands while
simultaneously pouncing your legs straight back. This is done in one explosive motion.
You will end with your stomach barely touching the Balance Trainer and your feet on the
floor with legs extended.
Ending Position

114

Exercise Goal
To develop stability, strength and endurance in the core, chest, shoulders, shoulder
girdle, hips, triceps, challenge kneeling and prone dynamic balance through a
Set-up
Begin in a Kneeling position on the Balance Trainer. Place your hands slightly in front of
you on the Balance Trainer.
Starting Position
Execution
From this position, shift all your body weight from your knees to your hands while
simultaneously pouncing your legs back into a straddle. This is done in one explosive
motion. You will end with your stomach barely touching the Balance Trainer and your
legs splayed out in a straddle.
Ending Position

115
Walkout Type I: UprightProne

Exercise Goal
To transition from a standing to a prone position and vice versa. This exercise is not
only a great way to transition from an upright to prone position and vice versa, but it is
also a great way to warm-up the body.
Prone
Upright
Set-up
Begin by standing up tall with your feet shoulder-width apart with the Balance Trainer
about three feet in front of you.
Starting Position
Execution
Bend forward until your hands touch the ground. Now begin to walk your hands forward
and distribute more weight into them until you reach a Push-up position with your hands
on the Balance Trainer.
Ending Position

116
Upright
Prone
Set-up
Begin in Push-up position with your hands on the Balance Trainer and arms extended.
Starting Position
Execution
Slowly walk your hands toward your feet as you keep your legs as straight as possible.
Walk your hands all the way to your feet, then stand up tall. This is a great way to
stretch the hamstrings and lower back as well as transition from prone to upright.
*For both movements, your hamstring flexibility will dictate how straight your legs are. If
your flexibility is poor, bend your knees enough so that you can still execute the
movement comfortably and properly.
Ending Position

117
The Ballast® Ball introduces a new level of instability which will further challenge you to
develop strength, endurance, and stability. Executing movements on the Ballast® Ball
increases your risk for falling so progress slowly. Due to the physical differences
between the Balance Trainer and the Ballast® Ball, the movement mechanics may differ
slightly for many exercises.
Sit
Plank
Kneel
Rubber Knees
Prone Leg Lift
Prone Torso Lift
Swimmer Kicks
Prone Heel Clicks
Teaser
Layout
Extended Swan
Crossover
Bridge Curls
Push-up
Cobra
Ladybug
Forearm Plank
Rollout
An Arm and a Leg
Jackknife

118
Sit *Upright
Exercise Goal
and challenge seated static balance.
Set-up
Begin by sitting on the center of the Ballast® Ball with your knees bent and feet touching
the floor.
Starting Position
Execution
Initiating the movement through your core, slowly lift your feet off the ground. Hold this
position. This position is the Sit. It is one of the fundamental poses of this program.
Learn to become comfortable here. To end the Sit, lower your feet until they touch the
ground and you are sitting in the same position you started in. Performing the Sit on the
Ballast® Ball will cause your upper body to tilt slightly backwards the higher you lift your
legs. This is normal. Compensate by tucking your tailbone and contracting the core. The
higher you lift your legs, the more core engagement you will attain.
Sit Position Ending Position

119
Plank *Prone
Exercise Goal
shoulder girdle, and challenge prone static balance.
Set-up
Begin by lying prone with your belly button on the center of the Ballast® Ball and your
legs fully extended on the floor. Place your hands on the floor slightly in front of you.
Starting Position
Execution
Initiating from your core, raise your legs off the floor until they are parallel to the ground.
Place as little weight as possible onto your hands. Hold this position. Do not strain your
neck. Allow your head position to remain neutral. Slowly lower back down until your legs
return to the floor to end the movement.
Plank Position Ending Position

120
Variation
-To advance this movement, place your hands on the bottom of a Balance Trainer.
Starting Position
Ending Position
-To advance this movement even further, try lifting your hands off the ground and
holding this position. If you cannot perform this maneuver, do not become frustrated as
this is an intermediate level movement.

121
Starting Position
Ending Position

122
Kneel *Upright
Exercise Goal
hamstrings, and challenge kneeling static balance as well as establish a base from
which to execute movements.
Set-up
Stand facing the Ballast® Ball with your hands on top.
Starting Position
Execution
Slowly roll forward onto the ball so you are on all fours. Your knees should be
equidistant from the center of the Ballast® Ball. Release your hands from the ball and
balance on your knees while keeping your upper body upright. Use the muscles of your
legs and your core to maintain control as the ball moves under you.
Ending Position

123
Rubber Knees *Upright

Exercise Goal
To develop stability, strength, and endurance in the core, shoulder girdle, hips,
quadriceps, hamstrings, glutes, and calves through explosive dynamic movements.
While this exercise involves the entire body, it specifically targets the core and lower
body.
Set-up
Begin by standing about 3 inches from the Ballast® Ball. This movement is the same
execution as dry-land Rubber Knees except at the top of the Ballast® Ball version, you
momentarily touch your knee on top of the rubber Ballast® Ball, hence the name
Rubber Knees.
Starting Position
Execution
Bend one of your knees and lift that leg straight up in front of you as you lift the opposite
arm. Briefly touch the knee to the top of the Ballast® Ball, then rapidly switch your other
leg and other arm. Repeat this movement so that you are jogging in place with high-
knee lifts and touches on the top of the Ballast® Ball.
Ending Position

124

Exercise Goal
Set-up
hands and feet on the floor.
Starting Position
Execution
Lift your legs off the floor until they are parallel to the ground. Do not strain your neck.
Allow your head position to remain neutral. Hold this position. Return the legs down to
floor. Repeat.
Ending Position

125
Variation
Starting Position
Ending Position

126

Exercise Goal
To develop stability, strength, and endurance in the core, hips, glutes, shoulder girdle,
and challenge prone dynamic balance.
Set-up
feet on the floor. Keep your arms out to the sides with 90 degree bends at the elbows.
Starting Postion
Execution
From here, slowly lift your torso off the Ballast® Ball and hold. Lower in a controlled
motion and return to starting position. Keep your head in a neutral position to avoid
straining your neck.
Ending Position

127
Variation
-To advance this movement, place your feet on top of a Balance Trainer.
Starting Position
Ending Position

128

Exercise Goal
Set-up
Begin by lying prone with your belly button on the center of the Ballast® Ball. Place your
hands on the ground slightly in front of you.
Starting Position
Execution
Engage your lower back and lift your legs until they are parallel to the ground. Use your
hands for balance as you begin kicking your legs up and down in a controlled
swimming-like motion.
Ending Position

129
Variation
Starting Position
Ending Position

130

Exercise Goal
To develop stability, strength, and endurance, in the core, hips, glutes, hamstrings,
shoulder girdle, and challenge prone dynamic balance. The clicking of the heels helps to
engage the muscles of the hips and legs responsible for adduction and abduction.
Set-up
hands on the ground slightly in front of you.
Starting Position
Execution
From this position, lift your legs off the floor until they are parallel to the ground. Hold
this position. Now quickly but controlled, begin clicking your heels together. As you click,
try to imagine your legs floating higher off the ground as your lower back begins to
engage more.
Ending Position

131
Variation
- To advance this movement, place your hands on the bottom of a Balance Trainer.
Starting Position
Ending Position

132
Teaser (wall support) *Upright

Exercise Goal
To develop stability, strength and endurance in the core, hips, pelvis, quadriceps,
shoulder girdle, and challenge seated static balance.
Set-up
Position the Ballast® Ball about 3-4 feet from a wall. Begin in a Sit facing the wall.
Starting Position
Execution
In a controlled motion, extend your legs out until they are straight and slightly touching
the wall for support. Hold this position. Reverse the movement and return to a Sit.
Teaser Position Ending Position

133
Variation
-To advance this movement, try not using the wall as your support.
Starting Position
Ending Position

134
Layout (wall support) *Supine

Exercise Goal
To develop stability, strength and endurance in the core, hips, pelvis, quadriceps,
shoulder girdle, and challenge supine static balance.
Set-up
Position the Ballast® Ball 3-4 feet from a wall. Begin in Teaser position facing the wall.
Starting Position
Execution
Initiate the movement by performing a Layout. Engage the core and tuck your tailbone.
As you begin to move toward the wall, try to touch your naval to your spine to engage
your core. Focus your gaze on your toes. Your level of core engagement will dictate the
speed of the movement. From here, keep the abdominal muscles tight and slowly slide
into the wall with extended legs. Once you touch the wall, gently push off and return to
either a Sit or Teaser starting position.
Layout Position Ending Position

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Variation
-To advance this movement, try not using the wall as your support.
Starting Position
Ending Position

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Exercise Goal
hamstrings, and challenge kneeling static balance.
Set-up
Begin by placing one knee on the center of the Ballast® Ball. Extend the other leg out to
the side and slightly behind you until it is straight and touching the ground.
Execution
Slowly begin to distribute more weight onto the Ballast® Ball through the bent knee.
Distribute as much weight as possible without jeopardizing safety. Reverse the
movement and return to the starting position.

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Crossover *Upright
Exercise Goal
hamstrings, and challenge kneeling dynamic balance. This is a lateral agility movement.
Set-up
Begin by standing next to the Ballast® Ball with one leg about center on top of the ball
and the other a few inches to the outside on the floor.
Starting Position
Execution
Initiate the movement with your outside leg. Push from your outside leg onto the
Ballast® Ball. Allow the momentum from your push to carry you onto the Ballast® Ball.
Your trail leg follows onto the ball. You should be Kneeling while slowly sliding across
the ball. Without interruption to the movement, extend the now outside leg and land on
only that leg with your trail leg slightly bent still on the Ballast® Ball. Repeat the
movement.
Ending Position

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Bridge Curls *Supine

Exercise Goal
Set-up
Begin by lying supine on the floor with your heels on top of the Ballast® Ball.
Starting Position
Execution
Engage your core and hamstrings as you elevate your torso off the ground until your
body is straight. From this position, curl your legs toward you as far as you can. Hold
this position. Slowly extend your legs back to straight position without lowering your
upper body. Once you are finished with the entire movement, lower your body down to
the floor.
Ending Position

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Push-up *Prone
Exercise Goal
To develop stability, strength, and endurance in the core, chest, shoulders, triceps, hips,
shoulder girdle, and challenge prone dynamic balance. There are two ways to perform
Push-ups using the Ballast® Ball. Each variation presents a different set of challenges.
Hands on Ballast® Ball
Set-up
The first variation of Push-up is performed with your hands on the Ballast® Ball and
your feet on the floor. This will really challenge the stabilizing muscles of your upper
body. Begin by standing about two feet from the Ballast® Ball. Place your hands on top
of the ball about shoulder-width apart.
Starting Position
Execution
Engage your core as you lower down until your chest makes contact with the ball. With
control, push up and return to the starting position.
Ending Position

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Feet on Ballast® Ball
The second variation of Push-up is performed with your feet on the ball and your hands
on the floor. This variation demands more core engagement than the previous variation.
Set-up
Begin in Plank position on the Ballast® Ball with your hands on the floor. Walk your
body forward until your feet are on top of the Ballast® Ball.
Starting Position
Execution
From this position, engage your core as you lower down until your chest touches the
floor. Keep your core tight to help control the Ballast® Ball. With control, push back up
to the starting position.
Ending Position

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Cobra *Prone
Exercise Goal
To develop stability, strength, and endurance in the core, hips, chest, shoulders,
shoulder girdle, triceps, challenge prone static balance, and stretch the front of the
body. This movement has an energizing effect on the body. This exercise targets the
upper body, especially the abdominals. This is a fantastic exercise for not only
stretching the body but also recovering from more taxing movements without losing
mental or physical engagement.
Set-up
Begin by getting into Push-up position with your hands on the top of the Ballast® Ball
and your stomach gently touching the top of the ball.
Starting Position
Execution
Push your toes into the floor as you straighten your arms and arch your back. Direct
your gaze forward as your continue to arch your back and stretch the front of your body.
Performing this movement with your hands on the Ballast® Ball can be shaky at first so
progress slowly. Remember to breathe. Release the stretch and return back to the
starting position.
Ending Position

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Ladybug *Prone
Exercise Goal
To develop stability, strength, and endurance in the core, legs, hips, shoulder girdle,
shoulders, triceps, and challenge prone static balance. This is the same principle as the
dry-land Ladybug except the mechanics are slightly different because of the Ballast®
Ball. Ladybug on the Ballast® Ball is a great way to briefly recover from more taxing
exercises without becoming disconnected from the ball. Although the dry-land Ladybug
is a transitional movement, the mechanics of the Ballast® Ball Ladybug make it a
stationary movement.
Set-up
Begin in Plank position on the Ballast® Ball with your hands on the floor.
Starting Position
Execution
Execute a Jackknife and pause briefly in the ending position. Now slowly walk your
hands forward until they are extended almost completely straight. Hold this position and
breathe.
Ending Position

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Exercise Goal
To develop stability, strength and endurance in the core, hips, glutes, hamstrings,
shoulder girdle, and challenge prone static balance. This variation of plank is performed
on the forearms. This exercise can be performed with hands or feet on the Ballast®
Ball.
Set-up
Begin by standing on the ground with the Ballast® Ball directly in front of you. Place
your forearms on the center of the ball with thumbs facing up.
Starting Position
Execution
Walk your legs back behind you until they are straight. Hold this position. Try to keep
your body as straight as possible. Avoid sagging or lifting your butt. Allow your head
position to remain neutral to avoid straining your neck.
Ending Position

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Variation
Set-up
Performing this movement or any movement with your feet on the Ballast® Ball
increases the difficulty of the movement because it increases your level of core
engagement. Begin in regular Plank position on the Ballast® Ball and walk yourself out
until you are in Push-up position with arms extended.
Starting Position
Execution
Lower yourself down as if performing a Push-up. Once you reach the floor, transition to
your forearms, straighten your body, and hold that position.
Ending Position

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Variation
-To advance this movement, elevate one of your legs off the Ballast® Ball.

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Rollout *Upright
Exercise Goal
To develop stability, strength, and endurance in the core, hips, shoulder girdle,
shoulders, triceps, upper back, and challenge kneeling dynamic balance. This
movement is similar to the motion performed on an ab roller wheel, except in this
version the vehicle is the Ballast® Ball.
Set-up
Begin by kneeling on the floor with the Ballast® Ball in front of you. Place your hands on
the top front portion of the ball.
Starting Position
Execution
Engage your core as you roll your hands/arms forward on the ball. Pretend your knees
are stuck in concrete as you perform this movement. Extend as far as you comfortably
can, then reverse the movement back to the starting position.

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Ending Position
Variation
-To advance this movement, perform the exercise from a standing position.
Starting Position
Ending Position
-To advance this movement one step further, perform the exercise while standing on a
Balance Trainer.

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Starting Position
Ending Position

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Exercise Goal
To develop stability, strength, and endurance in the core, hips, hamstrings, glutes,
shoulder girdle, shoulders, and challenge prone dynamic balance. This is the same
movement execution as the dry-land and balance trainer versions except now we
perform the exercise on the Ballast® Ball.
Set-up
Begin by lying prone on the Ballast® Ball with your hands and feet firmly on the floor.
Starting Position
Execution
you can. Hold this position, then lower back down to the starting position. Keep your
head position neutral to avoid straining your neck.
Ending Position

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Jackknife *Prone
Exercise Goal
To develop stability, strength, and endurance in the core, hips, legs, chest, shoulders,
shoulder girdle, triceps, and challenge prone dynamic balance.
Set-up
Begin by lying prone with your stomach on the Ballast® Ball with your legs parallel to
the floor. Place your hands on the ground slightly in front of you.
Starting Position
Execution
Shift your weight to your hands while you use your core to pull your legs forward until
you are bent over and Kneeling on the ball. Now reverse the movement and extend your
legs back to the starting position.
Ending Position

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Variation
Starting Position
Ending Position

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Dropping Swan
Rising Swan
Ease Down
Jackknife

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Dropping Swan (wall support) Type II: Upright

Exercise Goal
quadriceps, shoulder girdle, and challenge kneeling and seated dynamic balance
through a transitional movement.
Set-up
Position the Ballast® Ball 3-4 feet from a wall. Approach the ball so that your right side
is toward the wall. Begin in a Kneeling position on top of the Ballast® Ball. The next
series of movements occurs very quickly.
Starting Position
Execution
Extend your right leg out to the side until completely straight. Apply slight pressure with
this extended leg back into the side of the Ballast® Ball to engage your adductor
muscles and control the ball. Shift your weight onto the bent left leg and begin to slowly
lower down. As you lower, allow your torso to turn 90 degrees to the right. As you are
lowering, lightly place your left hand on the side of the ball to assist with balance and
energy transfer. Lower all the way down until you are now in a modified Sit with your
right leg straight and your left leg bent almost like you are in Hurdler Stretch position.
Quickly straighten the left leg and allow both legs to absorb movement into the wall,
ending in Teaser position.

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Ending Position

155
Rising Swan (wall support) Type II: Upright

Exercise Goal
Set-up
Begin in Teaser position with your legs extended and toes firmly planted on the wall.
Starting Position
Execution
From this position, bend your left leg into Hurdler Stretch position. In one fluid motion,
rise up onto the left knee as you rotate your torso 90 degrees to your left. As you are
rising, lightly place your left hand on the side of the ball to assist with balance and
energy transfer. Your right leg should remain straight and slide out to the side. Apply
slight pressure with the extended right leg into the side of the Ballast® Ball for more
control. To finish the movement, bring the extended leg onto the ball so you are in a
Kneeling position.

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Ending Position
-When performing Rising and Dropping Swan, the Hurdler Stretch position is not an
exact translation from the dry-land version. Your foot does not actually have to touch the
inside of the other leg. The foot of the bent leg can be underneath the extended leg.

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Ease Down Type II: Upright

Exercise Goal
quadriceps, shoulder girdle, and kneeling static balance as well as establishing a safe
and easy way to dismount from the ball. This is a safe and easy way to transition down
to the floor into a standing position from the ball.
Set-up
Begin in a Kneeling position on the Ballast® Ball.
Starting Position
Execution
Place your hands between your legs on the center of the ball and slowly lean
backwards. Allow the momentum of the ball to slide you off onto the ground and land
softly on your feet.
Ending Position

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Jackknife Type I: ProneUpright

Exercise Goal
shoulder girdle, triceps, and challenge prone and upright dynamic balance through a
Set-up
Begin by lying prone with your stomach on the Ballast® Ball with your legs parallel to
the floor. Place your hands on the ground slightly in front of you.
Starting Position
Execution
Shift your weight to your hands while you use your core to pull your legs forward until
you are bent over and Kneeling on the ball. Release your hands from the floor and
balance in a Kneeling position. This can also be reversed to transition from Kneeling to
Prone, but the movement is still referred to as Jackknife.
Ending Position

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Popular Movement Combinations

Listed below are a plethora of popular movement combinations separated by difficulty
level and surface. For some of the combinations we have listed “All Supine Movements”
or “All Prone Movements.” What this means is that you can insert any movement that is
supine or prone into that combination. So rather than list every single possible
combination, we give you the freedom to choose.
Beginner Level Dry-Land

Here are a few exercise combinations. To extend these combinations into a longer
sequence, simply add exercises that are compatible.
• SitCrab (Reversible)
• CobraDownward Dog (Reversible)
• CobraLadybug (Reversible)
• Pounce BackCobra
• Push-upDownward Dog (Reversible)
• Downward DogMountain Climber (Reversible)
• Push-upMountain Climber (Reversible)
• Marching SoldierCrossover
• Rubber KneesCrossover (Reversible)
• Rubber KneesMarching Soldier (Reversible)
• TeaserLayout
• Side RollsTeaser/Layout (Reversible)
• CrabBridge (Reversible)
• Side Heel Clicks/Leg Raises All Supine movements (Reversible)
• Side Heel Clicks/Leg Raises All Prone movements (Reversible)
• Humble PirateMarching Soldier (Reversible)
• Humble PirateCrossover (Reversible)
• Rising SwanHumble Pirate (Reversible)
• JackknifeMarching Soldier
• JackknifeDropping Swan
• Dropping SwanSit/Teaser
• Sit/TeaserRising Swan
• BarrelAll Prone movements (Reversible)
• WalkoutPush-up (Reversible)
• WalkoutJackknife
• Downward DogJackknife
• SitBridge (Reversible)
• Mountain ClimberDownward DogElevation Push-up (Reversible)
• CrossoverLunge (Reversible)
• CrossoverLungeBurpee (Reversible)
• Pounce BackCobraDownward DogJackknifeRepeat
• Marching SoldierDropping Swan
• Rising SwanMarching Soldier

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• Prone Push-up position press back toAn Arm and a Leg

• BridgeSitTable (Reversible)
• TeaserPigeon Legs (Reversible)
Beginner Level Balance Trainer

• PlankAll Prone
• KneelExtended Swan
• CrossoverMarching Soldier (Reversible)
• SitTeaser (Reversible)
• TeaserLayout (Reversible)
• Side RollsAll Side
• Side Leg RaisesAll Side
• Side Heel ClicksAll Side
• Downward DogPush-up (Reversible)
• Mountain ClimberCobra (Reversible)
• Mountain ClimberPush-up (Reversible)
• Mountain ClimberDownward Dog (Reversible)
• CobraPush-up (Reversible)
• CobraDownward Dog (Reversible)
• Pounce Back
o Push-up
o Cobra
o Mountain Climber
o Downward Dog
• Pouncing Straddle
o Push-up
o Cobra
o Mountain Climber
o Downward Dog
• Walkout (Upright to Prone)
o Push-up
o Cobra
o Mountain Climber
o Downward Dog
• Walkout (Prone to Upright)Marching Soldier
Beginner Level Ballast® Ball

• SitRising Swan
• Dropping SwanSit
• TeaserRising Swan
• Dropping SwanTeaser
• Prone Leg LiftsProne Torso Raises (Reversible)
• Rising SwanEase DownRubber Knees

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• CrossoverExtended Swan (Reversible)

• JackknifeKneelDropping Swan
• JackknifeLadybug
• Push-up (Hands on Ball)Cobra (Reversible)
• Push-up (Hands on Ball)Prone Torso Raise
• Push-up (Feet on Ball)Jackknife
• PlankSwimmer Kicks (Reversible)
• Plank Prone Heel Clicks (Reversible)
• PlankProne Leg Lifts (Reversible)
• LadybugPlank (Reversible)
• LadybugPush-up (Feet on Ball)
• LadybugProne Heel Clicks
• LadybugSwimmer Kicks

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Supplemental Tools for Increasing

Movement Variation
There are always ways to create variation within an existing movement. The human
body adapts very quickly to stimuli, so in order to stay ahead of it, we must add
variations to the movements. This helps keep the body guessing, which helps prevent
us from becoming stagnant in our fitness gains.
The majority of all levels of movements in Corbing™ in which you are positioned in
either a supine, prone, or upright position with hands free (whether its dry-land,
Balance Trainer, or Ballast® Ball), can be performed with supplemental tools to help
increase variation and difficulty. Additional tools used in Corbing™ include the medicine
ball, Surge™, tennis balls, blindfold, Elevation Training Mask 1.0 and 2.0, and weights.
Since many of the exercises being explained have already been covered in previous
levels, only the new movements will be described in detail.
Medicine Ball
The first versatile tool is a standard medicine ball. Medicine balls come in different
weights and sizes. Start with a size that is reasonable yet still challenging. By adding
the medicine ball to some of the movements, we add a level of variation that not only
increases the difficulty of the movement but also changes the emphasis placed on the
body.
There are many actions to execute in conjunction with the medicine ball. We will focus
on three primary actions. For more information on how to utilize the medicine ball visit
www.discoveryourcore.com. The first action is a twist. Twists are performed by holding
the medicine ball around chest level and twisting from your core. The second action is a
chest throw. This action can be performed with or without a partner. This chest throw
closely resembles a chest pass in basketball. The third action is an overhead throw.
This action is performed without a partner. This throw closely resembles a soccer throw-
in but the trajectory of the ball is straight down as opposed to forward. The throwing and

163
catching of the medicine ball creates accelerating and decelerating forces on the body,
which helps you develop stability.
Here are a few examples of how medicine ball twists and throws can be used to
enhance your practice. Remember, just because it is not written down in the manual
does not mean you cannot do it. Get creative. Creativity in your movements is what
Corbing™ is all about! For simplicity, we only list a few examples of the exercises here
so you understand the basic concepts of utilizing supplemental tools. There are so
many possible variations with these different tools that in order to cover all of them, an
entirely new manual would need to be written solely on this topic. For more information
on how to utilize these different tools, visit www.discoveryourcore.com.

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Twists
Dry-Land Sit (Medicine Ball Twists) *Upright

Exercise Goal
To develop strength and endurance in the core, shoulder girdle, hips, quadriceps, and
add variation to an existing movement.
Set-up
Begin in Sit position on the floor holding a medicine ball.
Starting Position
Execution
Twist to the left and then back to the right. Repeat.
Ending Position

165
Balance Trainer Sit (Medicine Ball Twists) *Upright

Exercise Goal
To develop stability, strength, and endurance in the core, shoulder girdle, hips, pelvis,
quadriceps, and add variation to an existing movement.
Set-up
Begin in Sit position on the Balance Trainer.
Starting Position
Execution
Have a partner hand you the medicine ball if you cannot mount the Balance Trainer
holding it. From this position, twist to the left then reverse your twist back to the right.
Repeat.
Ending Position

166
Ballast® Ball Sit (Medicine Ball Twists) *Upright

Exercise Goal
quadriceps, and add variation to an existing movement.
Set-up
Begin by getting into Sit position on the Ballast® Ball.
Starting Position
Execution
Have a partner hand you the medicine ball if you cannot get into a Sit holding the ball.
Without sacrificing form, twist as far to the left as you can, then reverse your twist back
to the right. Repeat.
Ending Position

167
Throws
Dry-Land Sit (Medicine Ball Chest Throws) *Upright

Exercise Goal
To develop strength and endurance in the core, chest, shoulders, shoulder girdle,
triceps, hips, quadriceps, and challenge seated dynamic balance while adding variation
to an existing movement.
Set-up
Begin in Sit position on the ground or a mat. Hold the medicine ball at chest height
about 5-6 feet away from your partner (not pictured).
Starting Position
Execution
Without sacrificing the integrity of your Sit, execute a firm throw to your partner. Have
him/her pass you the medicine ball without leaving your Sit position. Repeat.
Ending Position

168
Balance Trainer Sit (Medicine Ball Chest Throws) *Upright

Exercise Goal
girdle, triceps, hips, pelvis, quadriceps, and challenge seated dynamic balance while
adding variation to an existing movement.
Set-up
Begin in Sit position on the Balance Trainer. Hold the medicine ball at chest height
about 5-6 feet away from your partner (not pictured).
Starting Position
Execution
Ending Position

169
Ballast® Ball Sit (Medicine Ball Chest Throws) *Upright

Exercise Goal
girdle, triceps, hips, pelvis, quadriceps, and challenge seated dynamic balance while
adding variation to an existing movement.
Set-up
Begin in Sit position on the Ballast® Ball. Hold the medicine ball at chest height about 5-
6 feet away from your partner (not pictured).
Starting Position
Execution
Ending Position

170
Dry-Land Stand (Medicine Ball Overhead Throws) *Upright

Exercise Goal
To develop strength and endurance in the core, upper back, chest, shoulders, shoulder
girdle, hips, glutes, hamstrings, and quadriceps.
Set-up
Stand on the ground or a mat with your feet shoulder-width apart. Raise the medicine
ball over your head and slightly behind you with your arms extended.
Starting Position
Execution
In one explosive motion initiated from your core, throw the medicine ball straight down
onto the floor in front of you. Put enough force behind it so it bounces high enough for
you to catch. Catch the ball and repeat.

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Ending Position

172
Balance Trainer Stand (Medicine Ball Overhead Throws)*Upright

Exercise Goal
To develop stability, strength, and endurance in the core, upper back, chest, shoulders,
shoulder girdle, hips, glutes, hamstrings, quadriceps, and challenge standing dynamic
balance.
Set-up
Stand on top of the Balance Trainer with your feet shoulder-width apart. Raise the
medicine ball over your head and slightly behind you with your arms extended.
Starting Position
Execution

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Ending Position

174
Ballast® Ball Kneel (Medicine Ball Overhead Throws) *Upright

Exercise Goal
To develop stability, strength, and endurance in the core, upper back, chest, shoulders,
shoulder girdle, hips, glutes, hamstrings, quadriceps, and challenge kneeling dynamic
balance.
Set-up
Kneel on top of the Ballast® Ball with your knees shoulder-width apart. Raise the
medicine ball over your head and slightly behind you with your arms extended.
Starting Position
Execution

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Ending Position

176
Weights
Another challenging way to add variation to your Corbing™ training is by introducing
weights into your routine. Resistance training in conjunction with Bosu® equipment
demands a much higher level of balance and core engagement than the traditional
approach. When we demand more from our bodies, they will adapt accordingly. Almost
every weight-lifting exercise that is possible on a dry-land surface can also be
performed on the Balance Trainer and Ballast® Ball with some slight adjustments.
Maintain a conservative approach as you first begin to introduce weights in conjunction
with Bosu® equipment because it takes time for your body to adjust to the new stimuli.
Here are some examples of resistance training with Bosu® equipment. Since the
possibilities for exercise combinations here are extensive enough to require an entirely
new and independent manual, we are merely covering the basics to provide you with a
general understanding of how to begin combining weight lifting exercises with Bosu®
equipment. For more insight on this topic, visit www.discoveryourcore.com.
There are three positions from which one can execute most traditional weight lifting
exercises on standard dry-land equipment: supine, prone, and upright. This does not
change when using supplement tools with Bosu® equipment; only the surface changes.
Thus, almost every dumbbell or barbell exercise can be executed on the Balance
Trainer and Ballast® Ball.

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Supine Balance Trainer (Dumbbell Chest Press) *Supine

Exercise Goal
girdle, triceps, hips, glutes, hamstrings, and challenge supine dynamic balance.
Set-up
Begin by lying supine on the Balance Trainer with a pair of dumbbells. Make sure your
torso is center.
Starting Position
Execution
Holding a pair of dumbbells or barbell, press upward until your arms are almost fully
extended. Pause, then return to the starting position.
Ending Position

178
Ballast® Ball (Single-Arm Dumbbell Chest Press) *Supine

Exercise Goal
girdle, triceps, hips, glutes, hamstrings, quadriceps, and challenge supine dynamic
balance.
Set-up
Begin by lying supine on the Ballast® Ball holding a dumbbell. Make sure your torso is
on the center.
Starting Position
Execution
Holding a dumbbell in one hand, press upward until your arm is almost fully extended.
Pause, then return to the starting position.
-This exercise can be performed with two dumbbells or a barbell. Make sure to have a
spotter help you set up and dismount safely.
Ending Position

179
Prone Balance Trainer (Dumbbell Shoulder Press) *Prone

Exercise Goal
To develop stability, strength, and endurance in the core, shoulders, shoulder girdle,
hips, glutes, hamstrings, and challenge prone dynamic balance.
Set-up
Begin by lying prone on the Balance Trainer with your torso engaged and your toes
firmly planted on the floor. Have a pair of dumbbells in each hand.
Starting Position
Execution
Holding a pair of dumbbells in line with your shoulders, slowly press the weights out until
your arms are almost fully extended. Keep your arms parallel to the floor. Pause slightly
at extension, then slowly return the weights to the starting position. To avoid straining
your neck, keep your head in a neutral position.
Ending Position

180
Ballast® Ball (Rear Lateral Dumbbell Raises) *Prone

Exercise Goal
Set-up
Begin by lying prone on the Ballast® Ball with your toes planted firmly into the floor
while holding a pair of dumbbells in your hands.
Starting Position
Execution
In a controlled motion, sweep your arms out to the sides in an arc until they are almost
fully extended and parallel to the floor. Pause, then slowly return your arms to the
starting position.
Ending Position

181
Balance Trainer Kneeling (Dumbbell Shoulder Press)*Upright

Exercise Goal
To develop stability, strength, and endurance in the core, shoulder, shoulder girdle,
triceps, hips, glutes, quadriceps, hamstrings, and challenge kneeling dynamic balance.
Set-up
Begin in a Kneeling position on top of the Balance Trainer holding a pair of dumbbells
slightly above shoulder height.
Starting Position
Execution
Engage your core as you press the weights straight up until your arms are almost fully
extended. Pause, then lower the weights back down to the starting position.
Ending Position

182
Balance Trainer Standing (Dumbbell Lunges) *Upright

Exercise Goal
To develop stability, strength and endurance in the core, shoulder girdle, hips, glutes,
quadriceps, hamstrings, calves, ankles, feet, and challenge standing dynamic balance.
Set-up
Begin by standing about 2.5 feet away from the Balance Trainer holding a pair of
dumbbells in your hands.
Starting Position
Execution
Lunge forward with one leg and place that foot on top of the Platform. Lunge down until
your opposite knee touches the floor slightly. Press down through the front foot and
return back to the starting position. You can dedicate a set to one leg then switch, or
alternate legs within the same set.
Ending Position

183
Ballast® Ball Kneeling (Dumbbell Lateral Raises) *Upright

Exercise Goal
hips, glutes, hamstrings, quadriceps, and challenge kneeling dynamic balance.
Set-up
Begin in a Kneeling position on top of the Ballast® Ball with a pair of dumbbells in your
hands.
Starting Position
Execution
Engage your core as you keep your torso upright. In a controlled motion, extend your
arms out to your sides until they are parallel to the floor. Hold this position, then slowly
lower back down to the starting position.
Ending Position

184
Seated Ballast® Ball (Overhead Barbell Press) *Upright

Exercise Goal
triceps, hips, quadriceps, hamstrings, and challenge seated dynamic balance.
Set-up
Begin in a sitting position on top of the Ballast® Ball holding a barbell slightly above
chest height.
Starting Position
Execution
Engage your core as you press the weight straight up until your arms are almost fully
extended. Pause, then lower the weight back down to the starting position.
Ending Position

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Combination Resistance Training

As you gain proficiency in resistance training with Bosu® equipment, you can begin to
experiment with combination training where you utilize both the Balance Trainer and
Ballast® Ball within the same movement. The easiest way to do this is to take a
Ballast® Ball-based exercise and place a Balance Trainer under your feet. This will
challenge your balance and core one step further. This works for supine, upright, and
prone positions. Combining these two pieces of equipment in conjunction with weights
significantly increases the difficulty of the movements. Be conservative in your approach
until you gain proficiency with the combinations.

186
Ballast® Ball and Balance Trainer (Barbell Pullovers) *Supine

Exercise Goal
girdle, upper back, triceps, hips, glutes, hamstrings, quadriceps, and challenge supine
dynamic balance.
Set-up
Begin by lying supine on the Ballast® Ball. Place your feet on the bottom of the Balance
Trainer. Have a partner hand you the barbell once you are stable.
Starting Position
Execution
Engage your core as you lower the barbell backwards behind your head. Be sure to
keep a micro-bend in your elbows. Lower until your arms are just slightly above parallel
with the floor. Pause, then engage the muscles of the core and back as you return to the
starting position.
Workout Tip: the further you lower your arms behind your head, the more intense and
difficult the exercise will become.
Ending Position

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Ballast® Ball and Balance Trainer (Barbell Shoulder Press) *Upright

Exercise Goal
triceps, hips, hamstrings, quadriceps, calves, and challenge seated dynamic balance.
Set-up
Begin in a sitting position on top of the Ballast® Ball holding a barbell slightly above
chest height. Place your feet on the bottom of the Balance Trainer. Once stable, have a
partner hand you the barbell.
Starting Position
Execution
Engage your core as you press the weight straight up until your arms are almost fully
extended. Pause, then lower the weight back down to the starting position.
Ending Position

188
Ballast® Ball and Balance Trainer (Rear Lateral Dumbbell Raises)*Prone
Exercise Goal
Set-up
Begin by lying prone on the Ballast® Ball. Place your feet on the top of the Balance
Trainer. Once stable, pick up the dumbbells on the floor in front of you.
Starting Position
Execution
In a controlled motion, sweep your arms out to the sides in an arc until they are parallel
to the floor. Pause slightly, then slowly return the weights down to the starting position.
Ending Position

189
Ballast® Ball and Balance Trainer (Single-Arm Dumbbell Chest Press) *Supine
Exercise Goal
girdle, triceps, hips, glutes, quadriceps, hamstrings, and challenge supine dynamic
balance.
Set-up
Begin by lying supine on the Ballast® Ball. Place your feet on the bottom of the Balance
Trainer. Have a partner hand you the dumbbells once you are stable.
Starting Position
Execution
Engage your core as you press the dumbbell straight up until your arm is almost fully
extended. Pause slightly at the top, then return to the starting position.
*This exercise can also be performed with two dumbbells or a barbell. Make sure you
have a spotter to help you set up and dismount safely.
Ending Position

190
Intermediate Corbing™
Intermediate Corbing™ focuses more on Ballast® Ball-based movements. There are
still a plethora of dry-land and Balance Trainer movements to tackle, but much
emphasis is placed on gaining proficiency on the Ballast® Ball.
For simplicity, only the new exercises being introduced are listed below. However, all
the exercises you learned in Beginner Corbing™ can be applied at the intermediate
level. Many of these same exercises will now be performed on the Ballast® Ball. At this
level of Corbing™, we introduce what are called Migratory Movements. Rather than
remaining in one place executing a maneuver, Migratory Movements allow you to
navigate your way around the room and opens up endless possibilities for
interconnected sequences.
4 Positions
Prone
Supine
Upright
Side
3 Base Poses
Plank
Teaser
Kneeling

Praying Mantis
Raven
Rotor
Splitter
Limbo
Side Plank
Side Leg Raise
Opposites Attract
Metronome
Meditation Man
Arachnid
Elevation Push-up
Up Downs
V-up
Opposer
Dynamic Dog
Inchworm

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Rotating Side Plank Push-up

Single Leg-T
Breakfast Table
Shoulder Tag

Dropping Swan
Rising Swan
Kicks
Rollover
Burpee
Rotating Side Plank
Luge
The Hybrid
Arachnid Twist
The Switcheroo

Squat Jumps
Single-Leg T
Side Planks
Single-leg Bridge
Meditation Man
Opposites Attract
Metronome
Pirouette
Elevation Push-up
Opposer
Dynamic Dog
Arachnid
Up Downs
Shoulder Tag

Burpee

Turning Points
Pirouette
Limbo
Pigeon Legs
Metronome
Pike-ups

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Tenuous Perch
Single-leg Bridge Curls
Elevation Push-up
Opposer
Mountain Climber
Arachnid
Shoulder Tag
Horizontal Pull-ups
Single-leg Squat
Up Downs
Ballast Ball® Transitional Movements

Pouncing Straddle
Pounce Back
Humble Pirate
Dropping Swan (Hands Free)
Rising Swan (Hands Free)
Burpee
1/2 Windmill
Low Rider
Contortionist
Arachnid Dismount
Ballast Ball® Migratory Movements

Rubber Dribble
Nomad Sweep
Circumnavigator
Base Poses
Plank Sit Teaser Kneeling

193
Praying Mantis
Raven
Rotor
Splitter
Limbo
Side Plank
Side Leg Raise
Opposites Attract
Metronome
Meditation Man
Arachnid
Elevation Push-up
Up Downs
V-up
Opposer
Dynamic Dog
Inchworm
Single Leg-T
Breakfast Table
Shoulder Tag

194
Praying Mantis *Upright

Exercise Goal
To develop strength and endurance in the core, hips, glutes, hamstrings, quadriceps,
and shoulder girdle. When first learning this movement, it helps to wear only socks. This
allows your foot to glide over the mat. As you progress, you can put your shoes back on.
Set-up
Begin in a Kneeling position with one leg extended out in front of you so only your toes
of that foot are touching the ground. Your bent knee and top of that foot should be firmly
planted on the ground. Bring your arms out to your sides with 90 degree bends at the
elbows. This can also be done with the arms extended out to the sides.
Starting Position
Execution
In one continuous motion, sweep your extended leg backwards in an arc as you tilt your
upper body forward toward the floor while keeping your back as straight as possible.
Continue the movement until you end sitting back over your knee with your opposite leg
extended completely behind you with your hands on the floor. Reverse the movement
until you reach the starting position. Try to put as little weight as possible into the floor
through your hands and extended leg. The goal is to centralize your bodyweight into
your bent leg.

195
Ending Position
Variation
-You can also perform this movement with your arms by your sides.

196
Ending Position

197
Raven *Upright
Exercise Goal
and shoulder girdle. When first learning this movement, it helps to wear only socks. This
allows your foot to glide over the mat. As you progress, you can put your shoes back on.
Try to imagine centralizing your weight into your bent knee throughout this movement.
Set-up
Begin in a Kneeling position with one leg extended behind you until completely straight
and in line with the same shoulder. Extend your arms out to the sides and parallel with
the floor.
Starting Position
Execution
In one continuous motion, begin to slide your extended leg straight back as you begin to
sit back over your bent knee. While you are sliding back, begin to tilt your upper body
forward while continuing to extend the arms back. Once you are completely extended
back with your torso parallel to the floor, reverse the movement until you reach the
starting position.
Ending Position

198
Rotor *Side
Exercise Goal
To develop strength and endurance in the entire core: abdominals, obliques, lower
back, hips, and shoulder girdle. This movement is similar to the Pommel Horse in
gymnastics except we are emulating the movement without the use of the actual
Pommel Horse apparatus.
Set-up
Begin this movement by lying on one hip with legs extended and slightly elevated. Place
your forearm closest to the ground onto the floor. Place your other hand on the floor so it
is in line with your first hand. Stack your legs and your feet on top of each other. You
should have all your weight focused into your hip and not your legs.
Starting Position
Execution
From here you are going to spin your body as one unit 180 degrees and end the
movement in the same position but on the opposite hip. This movement forces you to
keep your core tight in order to allow your body to execute the movement smoothly and
correctly.

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Ending Position

200
Splitter *Side
Exercise Goal
To develop strength and endurance in the entire core: abdominals, obliques, lower
back, hips, glutes, hamstrings, and shoulder girdle. The Splitter is almost the same
movement as the Rotor except, in this variation, you are going to scissor your legs
independently in an arc rather than keep your body in one tight unit.
Set-up
Begin by lying on one hip with legs extended and slightly elevated. Place your forearm
closest to the ground onto the floor. Place your other hand on the floor so it is in line
with your first hand. Stack your legs and your feet on top of each other. You should have
all your weight focused into your hip and not your legs.
Starting Position
Execution
From here you are going to kick your top leg in a wide arc toward your body and scissor
your legs similar to a gymnastics flare. Allow your bottom leg to follow as the top leg
begins its downward arc. Finish the movement on the opposite hip with your legs and
feet stacked and slightly elevated.

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Ending Position

202
Limbo *Upright
Exercise Goal
To develop strength and endurance in the core, shoulder girdle, hips, and quadriceps.
This is a great exercise for stretching the front of the body and recovering from more
taxing movements without losing physical and mental engagement.
Set-up
Begin in a Kneeling position on the floor or mat.
Starting Position
Execution
Place the palms of your hands on the back of your legs right below where your glutes
meet your hamstrings. Press your hands into your legs as you arch your body
backwards. As you feel the stomach, hips, chest, and quadriceps start to stretch, look at
the ceiling. This will deepen the stretch. Hold this position, then return to the starting
position. Do not strain your neck. This is intended to be a light stretch.
Ending Position

203
Side Plank *Side

Exercise Goal
To develop strength and endurance in the core, hips, shoulders, shoulder girdle, and
triceps through a static hold. Adding variation in the form of dynamic leg lifts creates a
higher level of core and hip engagement.
Set-up
Begin by placing one hand and hip on the floor. Stack your feet and hips on top of each
other.
Starting Position
Execution
Raise your top arm so that it points straight to the ceiling as you elevate your body so
that only your stacked feet and hand are supporting you. Hold this position.
Ending Position

204
Variation
-To advance this position, elevate your top leg.
Starting Position
Ending Position

205
Side Leg Raise *Side

Exercise Goal
triceps. The dynamic leg raises not only creates a higher level of core engagement, but
also targets the muscles of the leg and hip responsible for abduction.
Set-up
Begin by getting into Side Plank position with your feet, legs, and hips stacked on top of
each other as you support your bodyweight through one arm and foot. Raise the other
arm straight up to the ceiling.
Starting Position
Execution
Without sacrificing the integrity of your Side Plank, lift the top leg as high as possible.
Hold this position briefly, then return the leg back to the starting position.
Ending Position

206
Opposites Attract *Upright

Exercise Goal
To develop strength and endurance in the core, hips, glutes, quadriceps, hamstrings,
and shoulder girdle. This movement is initiated from Pigeon Legs position.
Set-up
Begin in Pigeon Legs position.
Starting Position
Execution
In one controlled motion, take the outside leg and swing it out in a wide arc across your
body. At the same time you are swinging your leg, bring your opposite arm across in a
wide arc and slap your hand against the inside of your foot. Pause briefly here, then
return to the starting position of Pigeon Legs. When executing this movement, you may
have to lean slightly to the side so the bent front leg bears more weight in order to raise
the other leg off the ground. Your flexibility will dictate the extent of your lean.
Ending Position

207
Metronome *Prone
Exercise Goal
To develop strength and endurance in the core, hips, glutes, hamstrings, and shoulder
girdle. This exercise targets the back of the body. This is not only a challenging
exercise, but is also a great way to warm up the body. Metronome takes three exercises
you learned in Beginner Corbing™ and combines them into one continuous movement.
These three movements are Prone Torso Raise, Plank, and Prone Leg Raise. We
combine the three by rocking continuously back and forth from one exercise to the
other. The complete movement is called Metronome because the goal of the exercise is
to be smooth, consistent, and continuous in your rocks back and forth with no
interruptions.
Set-up
Begin in Prone position. You can position your arms extended behind you or out to your
sides with 90 degree bends at the elbows.
Starting Position
Execution
Start by executing a Prone Torso Raise by lifting your upper body off the floor as you
drive the tops of your feet into the mat. Now reverse this movement by engaging the
muscles of the lower back and hamstrings and executing a Plank. Allow it to over-rotate
slightly too far forward. This will tilt your upper body down as your legs lift higher and
send you straight into a Prone Leg Raise. Now continue to rock back and forth until you
find the smooth transition between the three exercises.

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Ending Position

209
Meditation Man *Upright

Exercise Goal
To develop strength and endurance in the core, shoulder girdle, hips, and quadriceps.
This movement is essentially a more challenging version of the Sit. Meditation Man
takes the static nature of the Sit and creates a more challenging and dynamic version.
Set-up
Begin in Sit or Teaser position on the mat.
Starting Position
Execution
With control, extend your legs out into a Teaser straddle position. From here, cross your
legs at the ankles and use your core to pull in your legs as close as possible to your
body without ever touching the ground. Squeeze your knees together as you try to make
your body as small as possible. Reverse the movement by extending the legs back into
Teaser straddle position and returning to a regular Sit.

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Ending Position

211
Arachnid *Prone
Exercise Goal
To develop strength and endurance in the core, hips, glutes, chest, shoulders, shoulder
girdle, and triceps. The Arachnid gets its name from the spider-like movements of the
legs. This is a fun, challenging, and creative movement that allows you to transition into
numerous other movements.
Set-up
Starting Position
Execution
Step your right leg up slightly behind your right hand. Now rotate the toes slightly
outward. Extend the left hand about one foot forward. Your left leg should be extended
straight back behind you. In one motion, touch your right knee to your right elbow as you
rotate your torso slightly to the right and look back at your right knee. As you rotate, try
to lengthen your body through your extended leg and front arm. Do your best to keep
your body elevated on just your hands and feet. This is a difficult maneuver, but through
practice of good body mechanics, your proficiency will increase faster.

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Ending Position
From this ending position, you can switch sides and migrate forward. Simply extend the
back arm forward and rotate the hips until you are in the same position on the other
side.
This movement can be very taxing. To decrease the difficulty and add a slight variation,
you can drop the extended back leg to the floor and really stretch the oblique muscles.

213
Elevation Push-up *Prone

Exercise Goal
To develop strength and endurance in the core, hips, glutes, hamstrings, chest,
shoulders, shoulder girdle, and triceps. This movement is a more challenging version of
the standard grade Push-up. The Intermediate level Elevation Push-up calls for a higher
level of core engagement.
Set-up
Begin by getting into normal Push-up position just inches off the floor.
Starting Position
Execution
As you are pushing your body up, raise one leg up into the air. As you lower your body
down, lower the leg. As you complete the next repetition, alternate by lifting your other
leg. The goal here is to synchronize the lifting/lowering of your legs with the rest of your
Push-up so that the transitions are smooth and seamless.
Ending Position
-You can choose to keep your leg elevated throughout this movement if you choose.

214
Up Downs *Prone
Exercise Goal
and triceps. Up Downs combine the Forearm Plank and the Push-up to create a
dynamic exercise that helps us build upper body strength and stability.
Set-up
Begin in a Push-up position with arms extended.
Starting Position
Execution
In a controlled motion, remove your right hand and replace it with your right forearm.
Follow immediately by repeating this movement with the left arm. You should now be in
Forearm Plank position. From here, reverse the movement by removing your right
forearm and replacing it with the right hand. Without pause, execute the same
maneuver with your left. You should now be in Push-up position with arms extended.
Once you get comfortable with the mechanics of this movement, strive for smooth
transitions from hands to forearms.

215
Ending Position
*The slower you execute this exercise, the more difficult it will become. That being said,
executing this movement quickly is still challenging and beneficial.
Variation
-To advance this movement, elevate one leg off the floor and perform the exercise.
Starting Position
Ending Position

216
V-up *Supine
Exercise Goal
To develop strength and endurance in the core, hips, legs, and shoulder girdle. This is a
great exercise for targeting the front of the body.
Set-up
Begin in Layout position on the floor.
Starting Position
Execution
In one controlled motion, engage your core as you lift your upper body and legs
simultaneously. Your hands and feet will meet approximately halfway through the
movement. As you near the end of the movement, touch your toes, then slowly lower
back down to the starting position.
Ending Position

217
Opposer *Prone
Exercise Goal
triceps, and hips. The difference between this movement and the Mountain Climber we
learned in Beginner Corbing™ is that here we touch the knee to the opposite side
elbow, which helps engage the oblique muscles.
Set-up
Begin in a Push-up position with your arms fully extended.
Starting Position
Execution
Keeping your body as straight as possible, take your knee and touch it to your opposite
elbow. Return the leg back to the starting position, then alternate the other knee to
opposite elbow.
Ending Position

218
Dynamic Dog *Prone

Exercise Goal
To develop strength and endurance in the core, hips, legs, chest, shoulders, shoulder
girdle, and triceps. This is not only a great exercise for building strength in these
different areas, but it is also a great way to stretch the calves, hamstrings, hips, and
glutes by really extending through the arms and legs at the top of the movement.
Set-up
Begin by executing Downward Dog.
Starting Position
Execution
Once you are stable, lift one of your legs up and extend it behind you as high as you
can. Without sacrificing the integrity of the lifted leg, bend your arms and perform a
push-up until your chest touches the floor. Push back to the starting position and repeat.
After finishing a decided quantity of repetitions with one leg elevated, switch legs and
match the other side.
Ending Position
-Workout Tip: At the top of each Dynamic Dog, press through the hands and foot on the
floor to really stretch out the body before beginning the next repetition.

219
Inchworm *Upright
Exercise Goal
triceps. This is a relatively simple movement idea that translates into a very challenging
core-intensive exercise.
Set-up
Begin in Sit position on the floor.
Starting Position
Execution
Drop your arms down to your sides and place your palms flat on the floor. In one
motion, press down through your arms as you use your core to keep your legs elevated.
Inch your elevated body forward by pressing through the arms. End the movement in a
Sit a few inches forward from where you started.
Ending Position
-You can also cross your ankles over top each other to vary the leg position throughout
the movement.

220
Rotating Side Plank Push-up *Side/Prone

Exercise Goal
and triceps. The elevated leg variation further challenges the abductor muscles of the
hips.
Set-up
other.
Starting Position
Execution
Raise your top arm so that it points straight to the ceiling as you come into Side Plank
position so that only your foot and hand are supporting you. Hold this position. In a
controlled motion, rotate your body as one unit until gravity forces you into a Push-up
position. In one smooth motion, execute a Push-up. As you are pushing your body up,
rotate back to the starting position of Side Plank.

221
Ending Position
Variation
-To advance this movement, execute the maneuver with your top leg elevated.
Starting Position
Ending Position

222
Single-leg T *Upright
Exercise Goal
To develop strength and endurance in the core, shoulder girdle, and lower body. This
exercise really targets the muscles of the lower back, hips, glutes, hamstrings, and
calves.
Set-up
Begin by standing on one leg.
Starting Position
Execution
Extend your arms out to your sides for balance as you bend forward. Extend the other
leg straight back. Continue to bend forward until your upper body and extended leg are
parallel to the ground. Do not lock your base leg. Keep it engaged with a micro bend.
Your body profile should look like the letter “T.” Bend as far as you can comfortably go.
Your hamstring flexibility will dictate how far you can bend while keeping that base leg
straight. With control, return to the starting position.
Ending Position

223
Breakfast Table *Supine

Exercise Goal
To develop strength and endurance in the core, shoulders, shoulder girdle, triceps, hips,
glutes, and hamstrings. With all of the maneuvers that you execute in the prone
position, it is imperative that you balance the other side of the body as well with a
healthy dose of supine-based positions. The Breakfast Table is a great way to challenge
a side of your body that may not receive a whole lot of attention.
Set-up
Begin by sitting on the floor with your legs fully extended. Place the palms of your hands
on the floor close to your hips so that your fingers are pointing behind you or out to the
sides.
Starting Position
Execution
In one motion, press down into your hands as you raise your body off the floor. Press
your heels into the floor as you raise your hips as high as you can. Hold this position.
When finished, lower back down to the starting position
Ending Position

224
Shoulder Tag *Prone

Exercise Goal
and triceps. This movement gets its name from the game of tag we all played on the
elementary school playground. Only in this version the objects being tagged are your
shoulders. This is a great dynamic exercise that helps build upper body stability through
a very simple movement.
Set-up
Begin by getting into Push-up position with arms extended.
Starting Position
Execution
Without sacrificing the integrity of your body position, take your right hand and touch
your left shoulder. Once you touch your shoulder quickly replace your hand to the floor.
Execute the same maneuver with the left hand touching the right shoulder, then replace
your hand to the floor. Begin to smoothly tag each shoulder, making sure to alternate
each time. Add as many repetitions as you can handle without sacrificing form.

225
Ending Position
-To advance this movement, elevate one of your legs off the floor and perform the
exercise.
Starting Position
Ending Position

226
Dropping Swan
Rising Swan
Kicks
Rollover
Burpee
Rotating Side Plank
Luge
The Hybrid
Arachnid Twist
The Switcheroo

227
Dropping Swan Type II: Upright

Exercise Goal
quadriceps muscles. This is the same movement you learned at the beginner level
except, during the execution of Intermediate Dropping Swan, you keep your extended
leg elevated throughout the entire movement. This will increase the level of core and
glute engagement. Touch your foot down briefly if you need to balance yourself and
then resume the movement with your leg elevated.
Set-up
Begin in a Kneeling position. Extend your left leg out to the side until completely straight
and slightly elevated off the floor.
Starting Position
Execution
Shift the weight to the right leg and begin to slowly lower down. As you lower, allow your
torso to turn 90 degrees to the left. Lower all the way down until you are sitting on the
floor in a modified Hurdler Stretch position with your left leg fully extended and elevated
off the floor.
Ending Position

228
Rising Swan Type II: Upright

Exercise Goal
quadriceps muscles. This is the same movement you learned at the beginner level
except, during the execution of Intermediate Rising Swan, you keep your extended leg
elevated throughout the entire movement. This will increase the level of core and glute
engagement. Touch your foot down briefly if you need to balance yourself and then
resume the movement with your leg elevated.
Set-up
Begin in a modified Hurdler Stretch position with your left leg extended and elevated off
the floor.
Starting Position
Execution
With your legs in a modified Hurdler Stretch position, engage the bent right leg and
slowly rise up onto the right knee. Continue to rise up onto the right knee until the
movement is complete and you have turned your torso 90 degrees to the right and your
left leg is extended and elevated out to the side.
Ending Position

229
Kicks Type I: UprightSupine

Type I: ProneSupine
Type I: SupineProne
Exercise Goal
To develop strength and endurance in the core, hips, glutes, hamstrings, shoulders,
shoulder girdle, and triceps. Kicks are great dynamic transitions as well as challenging
movements. Kicks will allow you to transition from an upright standing straddle position
on the floor to a supine position and vice versa (Type I). They can also transition you
from prone to supine position (Type I). There are two variations in the way you kick your
leg as well as place your arms.
Supine
Upright
Set-up
Begin in a standing straddle position with your hands on the floor in front of you.
Starting Position
Execution
In one smooth motion, kick your left leg to the right. The placement of your kick should
be between your arms and your other leg. As you are kicking your leg through, rotate
your body 90 degrees to the side opposite of the leg you are kicking. For instance, as
we kick our left leg through, we rotate our body 90 degrees to the right. As you rotate,
bring the arm of the direction you are rotating and arc it over until it touches the floor. In
this case we bring our right arm over. You should finish the movement facing 90
degrees from the starting position with both hands on the floor with your leg extended
and parallel to the floor. Aim to elevate the hips so that your body creates a straight line
that is parallel to the floor.

230
Ending Position
Variation
-To add variation to this movement, do not place your other hand to the floor as you
finish the Kick.
-In the second leg variation, you kick your leg upward toward the ceiling. The execution
is the same, simply end the movement with your elevated leg pointing straight up. This
will intensify the stretch in the hamstring as well as increase the level of core
engagement.

231
Supine
Prone
Set-up
Begin by lying prone in Push-up position.
Starting Position
Execution
In one explosive motion, push up as you execute a kick to one side. The mechanics are
the same as the above versions we just learned, only now you are coming from a prone
position. Finish with both arms and one leg planted firmly on the floor.
Ending Position

232
Variation
-To add variation this movement, do not place your other hand onto the floor.
-To add more variation, direct your Kick toward the ceiling.

233
Prone
Supine
Set-up
Begin in Kick position.
Starting Position
Execution
From Kick position, simply reverse the movement back down until you are in a prone
Push-up position.
Ending Position
Variation
-To add variation to this movement, start from a Kick position with only one arm
touching the floor.

234
-To add further variation to this movement, start from a Kick position with your leg
pointed toward the ceiling.

235
Rollover Type II: Upright

Exercise Goal
To develop strength and endurance in the core, hips, shoulder girdle, and build general
body awareness through a dynamic transitional movement. This movement is
essentially a slow and controlled somersault. It can be performed both forwards and
backwards. It can even be done at slight angles.
Backward Rollover
Set-up
Begin in a Sit on the floor or the front of a mat.
Starting Position
Execution
Without sacrificing the integrity of the Sit, roll backwards until your weight is distributed
into your shoulders and upper back. Because of the anatomy of your skull, it is easier to
pick a shoulder and roll over that way. For examples sake we will choose the right
shoulder. As you roll backwards onto your right shoulder, use your left hand to help
balance you as you tuck your chin to your chest. Drive your legs and hips back over
your head until your feet touch the ground. You should finish the movement on your
knees.

236
Ending Position

237
Forward Rollover
Set-up
This movement is just the opposite from the Backwards Rollover. Begin in a kneeling
position on the floor. You are simply going to reverse the movement of the Backward
Rollover.
Starting Position
Execution
Choose a shoulder to roll over. Place your hands on the floor in front of you so you are
on all fours. Now drop that shoulder all the way to the ground. Using your core to control
the speed of the somersault, tuck your head and drive your legs and hips over until your
shoulders bear the weight. Use your core to come forward into a Sit position on the
floor. You should finish the movement in a Sit. In both variations of the Rollover, do not
let momentum do the work for you. Train your core to control the speed of the
movement.

238
Ending Position

239
Burpee Type I: ProneUpright

Exercise Goal
To develop strength and endurance in the entire body through dynamic transitional
movements. This is an explosive movement that will allow you to transition from prone
to upright and vice versa.
Upright
Prone
Set-up
Begin by lying on your stomach with your hands in Push-up position.
Starting Position
Execution
In one explosive motion, push up from your hands as you pull your legs through from
your core. You should end the movement in a squatting position.
Ending Position

240
Prone
Upright
Set-up
Begin in a squatting position on the floor with your feet slightly wider than shoulder width
apart.
Starting Position
Execution
In one smooth and controlled motion, reverse the movement by dropping back down to
a prone Push-up position. Strive for quiet, fluid, soft, and controlled transitions.
Ending Position

241
Rotating Side Plank Type I: SideProne

Exercise Goal
and triceps through a dynamic transitional movement. Elevating the top leg creates a
higher level of engagement for both the core and the muscles of the hip.
Set-up
other.
Starting Position
Execution
Raise your top arm so that it points straight to the ceiling as you elevate your body so
that only your foot and hand are supporting you. Hold this position. In a controlled
motion, rotate your body as one unit until gravity forces you into a Push-up position.
Ending Position

242
Variation
-To advance this movement, execute the maneuver with your top leg elevated.
Starting Position
Ending Position

243
Luge Type II: Upright

Exercise Goal
To develop strength and endurance in the core, shoulder girdle, hips, glutes,
quadriceps, and hamstrings through a dynamic transitional movement.
Set-up
Begin in a deep squat on the mat or floor.
Starting Position
Execution
Squat as low as you can possibly go, then allow yourself to slowly tilt backwards.
Without sacrificing the integrity of your squat position, allow yourself to tilt backwards
until your butt touches the floor. The intention is to transition from your feet to a Sit with
no loss of core engagement. The instant your butt touches the ground, your feet cannot.
Ending Position

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The Hybrid Type I: ProneUpright

Exercise Goal
and shoulder girdle through a dynamic transition. This movement gets its name from the
combination of many different exercises into one fluid movement. The Hybrid borrows
the movement patterns of Rising Swan, Dropping Swan, Teaser, Raven, and Praying
Mantis. This movement will allow you to transition from a Kneeling position to a
Sit/Teaser position and vice versa.
Upright
Prone
Set-up
Begin in a Kneeling position on the floor with your hands down on the ground shoulder-
width in front of you. Take one leg and extend it straight back so that it is parallel to the
floor. This is the true starting position of The Hybrid.
Starting Position
Execution
From here in one fluid motion, keep the extended leg straight and smoothly swing it out
in a gentle arc in the same direction you would if performing Praying Mantis. For
example, if you are extending your right leg back, swing it out toward your right side. As
you are doing this, stop the leg swing at the Rising Swan end position so your feet are in
line with each other. From here execute Dropping Swan. Pause at the Teaser position.
True Starting Position

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Ending Position

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Prone
Upright
Set-up
This transition is simply the reverse of what we just learned above. For the sake of a
balanced workout, we will execute the movement to the opposite direction. Begin in
Teaser position.
Starting Position
Execution
From Teaser position, perform Rising Swan but as you begin to rise up onto the right
knee, swing the extended outside left leg in an arc until you are in a Kneeling position
with your hands on the floor and the left leg extended straight back behind you in Raven
ending position.

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Ending Position
Variation
-To advance the beginning or end of The Hybrid movement, extend the arm opposite of
your extended back leg so that it is parallel to the floor. This is An Arm and a Leg ending
position. This will create a higher level of core engagement.

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Arachnid Twist Type I: SupineProne

Exercise Goal
To develop strength and endurance in the core, shoulder girdle, hips, quadriceps,
glutes, and hamstrings through a dynamic transitional movement. This movement has
traces of the Arachnid movement we learned earlier, only this movement is going to
allow us to transition from supine to prone position.
Set-up
Begin by lying supine on the floor with both legs extended.
Starting Position
Execution
Bend one knee and lift the leg toward you. Engage the muscles of the back and
hamstrings as you press the heel of the straightened leg into the floor. From this
position, drop the lifted bent leg in the opposite direction of its origin (right leg drops to
the left, vice versa) as you continue to press your opposite heel into the floor. Elevate
your body as much as possible through this phase of the movement through your heel
and shoulder. As you twist, the foot of your bent leg will eventually touch the floor. As it
does, use it to drive your body over so you end in prone position with both legs straight.

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Ending Position

250
The Switcheroo Type I: ProneSupine
Type I: SupineProne
Exercise Goal
To develop strength and endurance in the core, hips, glutes, hamstrings, chest,
shoulders, shoulder girdle, and triceps through a dynamic transitional movement. This
transition will take us from prone to supine and vice versa without ever losing our core
engagement. This is a great exercise for balancing the body because it stimulates both
the front and back of the body.
Supine
Prone
Set-up
Starting Position
Execution
Cross one of your feet over top of the other. Whichever foot is crossed on top of the
other, you are going to lead the twist with that same side arm. For example, if you cross
your right foot over your left, you are going to lead the twist with your right arm. From
this position with legs crossed, begin the twist by lifting your right arm off the floor and
sweeping it in an arc over the top of your body and down toward the other side. As you
sweep the arm, your body will naturally twist, causing your feet to become uncrossed.
As you come around from the twist, place your right arm down onto the floor so you end
the movement in the supine Breakfast Table position.

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Ending Position
Prone
Supine
Set-up
Begin in Breakfast Table position.
Starting Position

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Execution
Cross your right foot over your left. In one controlled motion without sagging your body,
sweep your right arm over the top of your body as you twist into a prone position. The
twist will uncross your feet and put you into a Push-up position with arms extended.
Ending Position

253
Squat Jumps
Single-Leg T
Side Planks
Single-leg Bridge
Meditation Man
Opposites Attract
Metronome
Pirouette
Elevation Push-up
Opposer
Dynamic Dog
Arachnid
Up Downs
Shoulder Tag

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Squat Jumps *Upright

Exercise Goal
quadriceps, calves, and challenge standing dynamic balance through an explosive
movement.
Set-up
Begin by Standing on top of the Balance Trainer with your feet equidistant from the
center of the Balance Trainer about shoulder-width apart.
Starting Position
Execution
Bend your knees and come down a little more than 1/2 squat. Have your arms bent 90
degrees at your sides. In one explosive motion, explode through your feet and legs and
propel yourself straight up into the air while thrusting your arms straight down to your
sides and behind you. Try to land softly with your feet in the same spot on the Balance
Trainer. Use your arms to help balance your body upon landing.
Ending Position

255
Single-leg T *Upright
Exercise Goal
To develop stability, strength, and endurance in the core, shoulder girdle, glutes, hips,
quadriceps, hamstrings, calves, and challenge standing dynamic balance.
Set-up
Begin by standing on one leg on the bottom side of the Balance Trainer.
Starting Position
Execution
Extend your arms out to your sides for balance as you bend forward. Extend the other
leg straight back. Continue to bend forward until your upper body and extended leg are
parallel to the ground. Do not lock out your base leg. Keep it engaged with a micro
bend. Your body profile should look like the letter “T.” Bend as far as you can
comfortably go. Your hamstring flexibility will dictate how far you can bend while keeping
that base leg straight. With control, return back to the starting position.
Ending Position

256
Variation

257
Side Plank *Side

Exercise Goal
To develop stability, strength, and endurance in the core, hips, shoulders, shoulder
girdle, triceps, and challenge static sidelying balance through a static hold. Adding
variation in the form of dynamic leg lifts creates a higher level of core and hip
engagement.
Set-up
Begin by placing one hip on the floor and the same side hand on the center of the
Balance Trainer. Stack your feet and hips on top of each other.
Starting Position
Execution
Elevate your body so that only your feet and hand are supporting you as you raise your
other arm toward the ceiling. Hold this position. Once finished, slowly lower back down
to the starting position.
Ending Position

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Variation
-To advance this position, elevate your top leg and hold. When finished, lower the leg
back down.
Starting Position
Ending Position

259
Single-leg Bridge *Supine

Exercise Goal
Set-up
Begin by lying supine on the floor with your feet on top of the Balance Trainer.
Starting Position
Execution
the core and the hamstrings as you pause at the top. From here, remove one of your
legs and point it toward the ceiling. You can either hold this position as a Static Pose or
turn it into a Dynamic Movement by returning to the starting position and adding
repetitions.
Ending Position

260
Variation
Starting Position
Ending Position

261

Exercise Goal
quadriceps, and challenge seated dynamic balance. This movement is essentially a
more challenging version of the Sit. Meditation Man takes the static nature of the Sit and
creates a more challenging and dynamic version.
Set-up
Begin in Sit or Teaser position on the Balance Trainer.
Starting Position
Execution
Now extend the legs out into Teaser position with your legs straddled. Do not allow your
legs or feet to touch the ground. Using your core, cross your legs at the ankles and
bring them as close to your body as you can. Squeeze your knees together as you
continue to pull the legs in using your core. Hold this position, then reverse the
movement making sure to go back through Teaser straddle until you reach the starting
position.

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Ending Position

263

Exercise Goal
hamstrings, shoulder girdle, and challenge seated dynamic balance. This movement is
initiated from Pigeon Legs position.
Set-up
Begin in Pigeon Legs position on the Balance Trainer.
Starting Position
Execution
In one controlled motion, take the outside leg and swing it out in a wide arc across your
return to the starting position of Pigeon Legs.
Ending Position

264
Metronome *Prone
Exercise Goal
To develop stability, strength, and endurance in the core, hips, glutes, hamstrings, and
shoulder girdle. This exercise targets the back of the body. This is not only a challenging
interruptions.
Set-up
Begin in Plank position on the Balance Trainer. You can position your arms extended
behind you or out to your sides with 90 degree bends at the elbows.
Starting Position
Execution
Start by executing a Prone Torso Raise by lifting your upper body up as you drive the
tops of your feet into the floor. Now reverse this movement by engaging the muscles of
the lower back and executing a Plank that goes slightly too far forward. Continue without
interruption by executing a Prone Leg Raise. This will tilt your upper body down as your
legs lift higher. Now continue to rock back and forth until you find the smooth transition
between the three exercises.

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Ending Position

266
Pirouette *Upright
Exercise Goal
To develop stability, strength, and endurance in the core, hips, legs, and challenge
kneeling dynamic balance. When executing a Pirouette on the Balance Trainer, think of
the rotations as two different units. In Pirouette, we are attempting to rotate only our
body independently of the Balance Trainer.
Set-up
Begin in a Kneeling position on the Balance Trainer.
Starting Position
Execution
You are going to lift up your knees one at a time and turn your body. Essentially, you are
just turning circles on the Balance Trainer on your knees.

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Ending Position

268

Exercise Goal
chest, shoulders, shoulder girdle, triceps, and challenge prone dynamic balance. There
are two basic ways to perform Push-ups when utilizing Bosu® equipment. They can be
performed with either your hands or feet on the equipment. They can also be performed
using either side of the Balance Trainer. You can even add the Ballast® Ball to increase
the difficulty of the exercise. The Intermediate Level Elevation Push-up calls for a higher
level of core engagement.
Set-up
Begin by getting into a normal Push-up position with your hands on top of the Balance
Trainer.
Starting Position
Execution
down, lower the leg. Repeat using your other leg. The goal here is to synchronize the
lifting/lowering of your legs with the rest of your Push-up so that the transitions are
seamless.
Ending Position

269
Variation
-Workout Tip: Try executing this movement on both sides of the Balance Trainer.
Starting Position
Ending Position
Set-up
Begin by getting into a normal Push-up position with your feet on top of the Balance
Trainer.

270
Starting Position
down, lower the leg. Repeat using your other leg. The goal here is to synchronize the
seamless.
Ending Position
-You can also choose to keep your leg elevated throughout the entire movement.

271
Opposer *Prone
Exercise Goal
girdle, triceps, hipd, and challenge prone dynamic balance. This is a great movement for
targeting the oblique muscles as well.
Set-up
Begin in Push-up position with your arms fully extended on the Balance Trainer.
Starting Position
Execution
elbow. Return the leg back to the starting position, then alternate the other knee to the
opposite elbow.
Ending Position

272
Variation
-Workout Tip: Try utilizing both sides of Balance Trainer for this movement.
Starting Position
Ending Position

273
Set-up
Begin by getting into Push-up position with arms extended and your feet on the Balance
Trainer.
Starting Position
Execution
elbow. Return the leg back to the starting position, then alternate the other knee to the
opposite elbow.
Ending Position

274
Dynamic Dog *Prone

Exercise Goal
shoulder girdle, triceps, and challenge prone dynamic balance. This is not only a great
exercise for building strength in these different areas, but it is also a great way to stretch
the calves, hamstrings, hips, and glutes by really extending through the arms and legs
at the top of the movement.
Set-up
Begin by executing Downward Dog with your hands on the Balance Trainer.
Starting Position
Execution
Once you are stable, lift one of your legs up as high as you can and extend it behind
you. Without sacrificing the integrity of the lifted leg, bend your arms and perform a
push-up until your chest touches the floor. Push back up without lowering the extended
leg until your arms are straight. Be sure to alternate legs when performing Dynamic
Dog.
Ending Position
-Workout Tip: At the top of each Dynamic Dog, press through the hands and foot on the
floor to really stretch out the body before beginning the next repetition.

275
Variation
Starting Position
Ending Position

276
Arachnid *Prone
Exercise Goal
To develop stability, strength, and endurance in the core, hips, glutes, chest, shoulders,
shoulder girdle, triceps, and challenge prone dynamic balance.
Set-up
Begin in Push-up position with arms extended on the Balance Trainer.
Starting Position
Execution
In one motion, touch your right knee to your right elbow as you rotate your torso slightly
to the right and look back at your right knee. As you rotate, try to lengthen your body
through your extended leg. Do your best to keep your body elevated on just your hands
and feet. Ordinarily when executing Arachnid, you extend your front hand to facilitate
the twisting of the torso. With your hands on the Balance Trainer, the mechanics are
slightly different because you cannot extend that front hand. Both hands need to be on
the Balance Trainer to maintain stability. With control, press back to the starting
position.
Ending Position

277
Variation
-Workout Tip: Try utilizing both sides of the Balance Trainer.
Starting Position
Ending Position
Set-up
Begin in Push-up position with arms extended and your feet on the Balance Trainer.
Starting Position

278
Execution
In one motion, touch your right knee to your right elbow as you rotate your torso slightly
to the right and look back at your right knee. As you rotate, try to lengthen your body
through your extended leg and arm. Do your best to keep your body elevated on just
your hands and feet.
Ending Position

279
Rotating Side Plank Push-up *Side/Prone

Exercise Goal
shoulder girdle, triceps, and challenge sidelying and prone dynamic balance. The
elevated leg variation further challenges the muscles of the legs, core, and hips.
Set-up
Begin by placing one hip on the floor and the same side hand on the center of the
Balance Trainer. Stack your feet and hips on top of each other.
Starting Position
Execution
Now elevate your body so that only your stacked feet and hand are supporting you. As
you do this, raise your top arm toward the ceiling. Hold this position. In a controlled
motion, rotate your body as one unit until gravity forces you into a Push-up position with
one hand on the Balance Trainer and the other hand on the ground. Reverse the
movement by performing a Push-up, but rotate back into Side Plank position.

280
Variation
-To advance this movement, elevate the top leg.
Starting Position

281
Ending Position

282
Up Downs *Prone
Exercise Goal
shoulder girdle, triceps, and challenge prone dynamic balance. Up Downs combine the
Forearm Plank and the Push-up to create a dynamic exercise that helps us build upper
body strength and stability. You can perform Up Downs with your hands and feet on the
Balance Trainer. Both variations will challenge you in different ways. The slower you
execute this exercise, the more difficult it will become. That being said, executing this
movement quickly is still challenging and beneficial.
Set-up
Begin in a Push-up position with your hands on the Balance Trainer and arms extended.
Starting Position
Execution
Forearm Plank position with both forearms on the Balance Trainer. From here, reverse
the movement by removing your right forearm and replacing it with the right hand.
Without pause, execute the same maneuver with your left. You should now be in Push-
up position with arms extended. Once you get comfortable with the mechanics of this
movement, strive for smooth transitions from hands to forearms.

283
Ending Position
Variation
-To advance this movement, elevate one leg off the floor as you perform the movement.
Starting Position

284
Ending Position
Set-up
Executing this movement with your feet on the Balance Trainer will increase your level
of core engagement. Begin in Push-up position with arms extended and your feet on the
Balance Trainer.
Starting Position
Execution
The execution is the same as above, except now your hands and forearms are on the
floor.

285
Ending Position
Variation
-To advance this movement, elevate one leg off the Balance Trainer as you perform the
movement.
Starting Position

286
Ending Position

287
Shoulder Tag *Prone

Exercise Goal
shoulder girdle, triceps, and challenge prone dynamic balance. This is a great dynamic
exercise that helps build upper body stability through a very simple yet challenging
movement. This exercise can be performed with both hands and feet on the Balance
Trainer.
Set-up
Begin by getting into Push-up position with arms extended on the Balance Trainer.
Starting Position
Execution
your left shoulder. Once you touch your shoulder quickly replace your hand to the
Balance Trainer. Execute the same maneuver with the left hand touching the right
shoulder, then replace your hand to the Balance Trainer. Begin to smoothly tag each
shoulder, making sure to alternate each time. Add as many repetitions as you can
handle without sacrificing form.

288
Ending Position
Variation
-To advance this movement, elevate one of your legs and perform the exercise.
Starting Position

289
Ending Position
Set-up
Begin in Push-up position with arms extended and your feet on the Balance Trainer.
Starting Position
Execution
The execution for this movement is the same, except now your feet are on the Balance
Trainer and your hands are on the floor.

290
Ending Position
Variation
- To advance this movement, elevate one of your legs and perform the exercise.
Starting Position

291
Ending Position
Burpee

292

Type 1: UprightProne
Exercise Goal
To develop stability, strength, and endurance in the entire body and challenge prone
and standing dynamic balance through transitional movements. This is an explosive
movement that will allow you to transition from prone to upright and vice versa.
Upright
Prone
Set-up
Begin in Push-up position with your hands on the Balance Trainer.
Starting Position
Execution
In one explosive motion, push up from your hands as you pull your legs through from
your core. You should end the movement in a squatting position on the Balance Trainer.
Ending Position

293
Prone
Upright
Set-up
Begin in a squatting position on the Balance Trainer.
Starting Position
Execution
In one smooth and controlled motion, reverse the movement by dropping back down to
a prone Push-up position with your hands on the Balance Trainer.
Ending Position

294
Plank
Teaser
Layout
Turning Points
Pirouette
Limbo
Pigeon Legs
Metronome
Pike-ups
Tenuous Perch
Single-leg Bridge Curls
Elevation Push-up
Opposer
Mountain Climber
Arachnid
Shoulder Tag
Horizontal Pull-ups
Single-leg Squat
Up Downs

295
Plank *Prone
Exercise Goal
shoulder girdle, and challenge prone static balance. This movement is the same as
Beginner Level Plank except, at the intermediate level, you lift your hands off the ground
and balance with no hands or feet touching the floor.
Set-up
legs fully extended on the floor. Place your hands on the floor slightly in front of you.
Starting Position
Execution
Balance without your hands or feet touching the floor. Hold this position. Do not strain
your neck. Allow your head position to remain neutral. Slowly lower back down until your
legs return to the floor to end the movement.
Ending Position

296
Teaser *Upright
Exercise Goal
quadriceps, and challenge seated static balance. This movement is the same as
Beginner Level Teaser except, at the intermediate level, you cannot use the wall for
support.
Set-up
Begin in Sit position on the Ballast® Ball.
Starting Position
Execution
In a controlled motion, extend the legs out until straight. Engage the core by tucking
your tailbone. Hold this position.
Ending Position

297
Layout *Supine
Exercise Goal
To develop stability, strength, and endurance in the core, hips, pelvis, quadriceps,
shoulder girdle, and challenge supine static balance.
Set-up
Begin in Teaser position on the Ballast® Ball.
Starting Position
Execution
Engage the core and tuck your tailbone as you try to touch your naval to your spine.
Focus your gaze on your toes. Your level of core engagement will dictate the speed of
the movement. From here, keep the abdominal muscles tight and breathe.
Ending Position

298
Turning Points *Upright

Exercise Goal
quadriceps, and challenge kneeling dynamic balance. There are four types of turns: 90,
180, 270, and 360 degree turns. Keep in mind that if your body and the ball are not
twisting as one unit, you are either trying to twist too hard or not applying enough
pressure into the sides of the ball with your thigh muscles.
Set-up
Begin in a Kneeling position on the Ballast® Ball. Place your knees far enough apart
that you can apply slight pressure to the sides of the ball. Apply pressure to the sides of
the Ballast® Ball by squeezing your knees toward the center of the ball which will
activate the muscles of the inner thighs.
Starting Position
Execution
In one swift motion, twist your entire body 90 degrees to one side while maintaining a
tight connection with the ball. Reverse the movement so you are facing the same
direction you began.
Ending Position

299
Pirouette *Upright
Exercise Goal
quadriceps, and challenge kneeling dynamic balance. In Turning Points, we learned to
turn with the ball as one unit. When executing a Pirouette, think of the rotations as two
different units. In Pirouette, we are attempting to rotate only our body independently of
the ball. When executed properly, the ball should move very little.
Set-up
Starting Position
Execution
You are going to lift up your knees one at a time and turn your body independently of
the ball. With the Pirouette, you can execute smaller turns without the need for moving
the ball.
Ending Position

300
Limbo *Upright
Exercise Goal
To develop stability, strength, and endurance in the core, hips, legs, and challenge
kneeling dynamic balance. This exercise really targets the quadriceps muscles.
Set-up
Starting Position
Execution
Place your knees equidistant from the center of the ball about shoulder-width apart. In a
controlled motion, begin to slide your knees forward. You will begin to feel a deep
stretch in your quadriceps. Be mindful not to push this exercise too far too soon
because if you commit too deeply before you are proficient in the movement, you
elevate your risk for falling off. As you lower, use the tops of your feet to push down into
the top of the ball. Keep your upper body upright and over the center of the ball as much
as possible. Keep your arms out to the sides to assist with balance. Slowly reverse the
movement by using your quadriceps and core to pull you back to the upright position.

301
Ending Position

302
Pigeon Legs *Upright

Exercise Goal
calves, shoulder girdle, and challenge seated static and dynamic balance.
Set-up
Begin in Sit or Teaser position on the Ballast® Ball.
Starting Position
Execution
Bend your left knee in so that your calf is resting on the top front portion of the ball. Take
your right leg and bend it around to your right side and brace it against the ball. Hold this
position. Now reverse the movement, making sure to go through Teaser or Sit, and
execute the same movement on the other side. This is not only a great exercise for
increasing balance and recovering from mistakes, but also a great position to launch
maneuvers from.
Ending Position

303
Metronome *Prone
Exercise Goal
shoulder girdle, and challenge prone dynamic balance. This exercise targets the back of
the body. This is not only a challenging exercise, but is also a great way to warm up the
body. Metronome is comprised of three movements: Prone Torso Raise, Plank, and
Prone Leg Raise. We combine the three by rocking continuously back and forth from
one exercise to the other. The complete movement is called Metronome because the
goal of the exercise is to be smooth, consistent, and continuous in your rocks back and
forth with no interruptions.
Set-up
Begin by lying prone on the Ballast® Ball with your legs parallel to the ground and your
hands placed on the floor in front of you.
Starting Position
Execution
Initiating the movement through your core, elevate your legs higher off the ground and
allow this to tilt your body forward with more weight shifting to your hands. In one
controlled motion, keeping your body as straight as possible with a slight arch, control
your legs back down to the floor and allow this momentum to bring your torso off the
ball. You should finish the movement in the ending position of Prone Torso Raises.
Once you become familiar with the movement mechanics, do not let momentum perform
the work you. While this is acceptable for initial learning purposes, eventually you are
encouraged to use your core to really control the speed of this movement as much as
possible. The slower you execute this maneuver, the more difficult it will become.

304
Ending Position

305
Pike-ups *Prone
Exercise Goal
shoulder girdle, triceps, and challenge prone dynamic balance. This movement is very
similar to the Jackknife you learned in Beginner Level Corbing™. At the intermediate
level this movement is called a Pike-up. You perform the movement with your legs
straight.
Set-up
Begin in Plank position with your hands on the floor in front of you.
Starting Position
Execution
Walk your body forward until your shins and feet are on top of the Ballast® Ball.
Initiating from your core, pull your legs toward you without bending your knees. Pull as
high as you can while keeping your legs as straight as possible. Pause briefly at the top,
then slowly lower back down to the starting position.

306
Ending Position
Variation
Starting Position
Ending Position

307
Tenuous Perch *Prone/Side

Exercise Goal
shoulder girdle, and challenge prone and sidelying dynamic balance. This movement is
designed to help you develop the awareness and ability to pause and maintain your
body position during unbalanced scenarios.
Set-up
Begin in Plank position on the Ballast® Ball with your legs elevated and your hands on
the ground in front of you. Keep your hands firmly planted on the floor throughout the
entire movement.
Starting Position
Execution
Use your core to rotate your entire body as one tight unit onto one hip. Make sure your
legs, hips, and feet are stacked on top of each other. In one controlled motion, rotate
your body as one unit onto the other hip. This rotation should be a smooth roll.
Ending Position

308
Single-Leg Bridge Curls *Supine

Exercise Goal
shoulder girdle, and challenge supine dynamic balance. This exercise targets the back
of the body. This is similar to performing Beginner Level Bridge Curls on the Ballast®
Ball except the Intermediate Level Bridge Curls are performed with one leg elevated.
Set-up
Begin by lying supine with your heels on top of the Ballast® Ball.
Starting Position
Execution
Engage your core and hamstrings as you elevate your torso off the ground until your
body is straight. Remove one of your legs from the ball and point it toward the ceiling for
the rest of the movement. From this position, curl your other leg toward you as far as
you can. Hold this position. Slowly extend your leg back to straight position without
sacrificing the integrity of your upper body.
Ending Position

309

Exercise Goal
chest, shoulders, shoulder girdle, triceps, and challenge prone dynamic balance. As we
learned in Beginner Level Corbing™, there are two basic ways to perform Push-ups
when utilizing Bosu® equipment. They can be performed with either your hands or feet
on the equipment.
Set-up
Begin by getting into normal Push-up position with your hands on top of the Ballast®
Ball.
Starting Position
Execution
down, lower the leg. As you complete the next repetition, alternate by lifting your other
leg. The goal here is to synchronize the lifting/lowering of your legs with the rest of your
Push-up so that the transitions are seamless.
Ending Position

310
Set-up
Begin by getting into Plank position on the Ballast® Ball.
Starting Position
Execution
Walk your body forward until you are in Push-up position with arms extended and your
feet on top of the Ballast® Ball. From this position, lower down. Now you are in position
to begin the Elevation Push-ups. As you are pushing your body up, raise one leg up into
the air. As you lower your body down, lower the leg. As you complete the next
repetition, alternate by lifting your other leg. The goal here is to synchronize the
seamless.
Ending Position

311
Opposer *Prone
Exercise Goal
girdle, triceps, hips, and challenge prone dynamic balance. This is a great movement for
targeting the oblique muscles as well.
Set-up
Begin by getting into Plank position with your hands on the floor in front of you.
Starting Position
Execution
Walk your body forward until you are in Push-up position with your feet on top of the
ball. From this position, remove one leg from the ball and touch the knee to the opposite
elbow. Return your leg back to the top of the ball. Be sure to alternate legs to achieve
optimum balance.

312
Ending Position
Set-up
Begin by getting into Push-up position with your hands on the Ballast® Ball and arms
extended.
Starting Position
Execution
Remove one foot from the floor and touch that knee to your opposite elbow. Pause
briefly, then return to the starting position.

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Ending Position

314

Exercise Goal
girdle, triceps, hips, and challenge prone dynamic balance.
Set-up
Starting Position
Execution
ball. From this position, remove one leg from the ball and drive it as far forward as you
can. Pause briefly, then return your leg back to the top of the ball. Be sure to alternate
legs to achieve optimum balance.

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Ending Position
Set-up
Begin in Push-up position with your hands on the Ballast® Ball and arms extended.
Execution
Remove one foot from the floor and drive your knee as far forward as you can, making
sure to keep your leg between your arms. Pause briefly, then return back to the starting
position. Be sure to alternate legs to achieve optimum balance.
Ending Position

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Arachnid *Prone
Exercise Goal
shoulder girdle, triceps, and challenge prone dynamic balance. This is the same
movement as the dry-land Arachnid, just performed on the Ballast® Ball. Because of
this the mechanics are slightly different.
Set-up
Starting Position
Execution
ball. From this position, execute the Arachnid by removing one leg from the ball and
touching the knee to the same side elbow, making sure to rotate your torso. Return your
leg back to the top of the ball. Be sure to alternate legs to achieve optimum balance.
Ending Position

317
Shoulder Tag *Prone

Exercise Goal
shoulder girdle, triceps, and challenge prone dynamic balance. This is a great dynamic
exercise that helps build upper body stability and can be performed with both hands and
feet on the Ballast® Ball.
Set-up
Begin by getting into Push-up position with arms extended on the Ballast® Ball.
Starting Position
Execution
your left shoulder. Once you touch your shoulder quickly replace your hand to the
Ballast® Ball. Execute the same maneuver with the left hand touching the right
shoulder, then replace your hand to the Ballast® Ball. Begin to smoothly tag each
shoulder, making sure to alternate each time. Add as many repetitions as you can
handle without sacrificing form.

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Ending Position
Set-up
Begin in Push-up position with arms extended and your feet on the Ballast® Ball.
Starting Position
Execution
The execution of this movement is still the same, except your feet are elevated on the
Ballast® Ball. This will increase the difficulty of the exercise by increasing the level of
core engagement. Keep your core tight as you can as you execute the movement.

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Ending Position

320
Horizontal Pull-ups *Supine

Exercise Goal
To develop stability, strength, and endurance in the core, shoulder girdle, upper back,
biceps, glutes, hips, hamstrings, and challenge supine dynamic balance. While this
exercise requires the use of an additional piece of equipment, we are listing it anyway
because it is a great exercise for increasing upper body strength.
Set-up
Begin by finding either a Smith Machine or weight bench with a barbell. Place your feet
on top of the Ballast® Ball and grab the barbell slightly wider than shoulder width apart.
Position the barbell high enough so that when your feet are elevated on the ball and
your hands are on the bar.
Starting Position
Execution
From here, pull yourself up horizontally until your body is straight and your arms are fully
extended. This is the true starting position of the exercise. Keeping your body as
straight as possible, pull yourself up until your chest touches the bar. Pause briefly, then
lower back down to the true starting position with arms extended.

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Ending Position

322
Single-Leg Squat *Upright

Exercise Goal
hamstrings, and challenge standing dynamic balance.
Set-up
Begin by standing in front of the Ballast® Ball. Extend one leg back and place that foot
on the center of the ball.
Starting Position
Execution
From this position, execute a squat with that front leg. Squat as deep as you can without
losing your balance, then press back up to the starting position.
Ending Position

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Up Downs *Prone
Exercise Goal
chest, shoulders, shoulder girdle, triceps, and challenge prone dynamic balance. Up
Downs combine the Forearm Plank and the Push-up to create a dynamic exercise that
helps us build upper body strength and stability. You can perform Up Downs with your
hands and feet on the Ballast® Ball. Both variations will challenge you in different ways.
The slower you execute this exercise, the more difficult it will become. That being said,
executing this movement quickly is still challenging and beneficial.
Set-up
Begin in a Push-up position with arms extended on the Ballast® Ball.
Starting Position
Execution
Forearm Plank position on the ball. From here, reverse the movement by removing your
right forearm and replacing it with the right hand. Without pause, execute the same
maneuver with your left. You should now be in Push-up position with arms extended.
Once you get comfortable with the mechanics of this movement, strive for smooth
transitions from hands to forearms.

324
Ending Position
Variation
-To advance this movement, elevate one leg as you perform the Up Downs.
Starting Position
Ending Position
Set-up

325
Starting Position
Execution
The execution is the same except our feet are on the Ballast® Ball. This will increase
the difficulty of the exercise by increasing the level of core engagement.
Ending Position
Variation
-To advance this movement, elevate one leg off the ball and perform the exercise.

326
Starting Position
Ending Position

327
Pounce Back
Pouncing Straddle
Humble Pirate
Dropping Swan (Hands Free)
Rising Swan (Hands Free)
Burpee
1/2 Windmill
Low Rider
Contortionist
Arachnid Dismount

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Exercise Goal
shoulder girdle, triceps, and challenge kneeling and prone dynamic balance through a
Set-up
Begin in a Kneeling position on the center of the Ballast® Ball.
Starting Position
Execution
Place your hands down onto the ball. In one swift motion, shift the weight from your
knees to your hands while simultaneously pouncing your legs straight back. You will end
with your legs extended on the floor and your stomach on the center of the Ballast®
Ball.
Ending Position

329

Exercise Goal
shoulder girdle, triceps, and challenge kneeling and prone dynamic balance through a
Set-up
Begin in a Kneeling position on the center of the Ballast® Ball.
Starting Position
Execution
knees to your hands while simultaneously pouncing your legs back into straddle
position. Your feet should land on the floor in straddle position and your stomach should
be on the center of the ball.
Ending Position

330
Humble Pirate Type II: Upright

Exercise Goal
quadriceps, shoulder girdle, and challenge seated and kneeling dynamic balance.
Set-up
Starting Position
Execution
Bend your right leg in so you are in a modified Hurdler Stretch position. Engage the bent
right leg and slowly rise up onto the knee. As you rise, your straightened left leg will
begin to slide over the top front portion of the ball. Curl the left leg toward your body and
allow your foot to come onto the top front portion of the ball. Hold this position. Distribute
the weight evenly between your foot and your knee. Slowly reverse the movement back
to either Sit or Teaser position.
Modified Hurdler Stretch Position Ending Position

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Dropping Swan (Hands Free) Type II: Upright

Exercise Goal
Set-up
Begin in a Kneeling position on top of the Ballast® Ball.
Starting Position
Execution
Extend your left leg out to the side until completely straight. Apply slight pressure with
this leg into the side of the ball to maintain control. Shift your weight to your right leg as
you begin to lower down. As you lower, allow your torso to turn 90 degrees to the left.
Lower all the way down until you are now in a modified Hurdler Stretch position with
your left leg straight and your right leg bent. Immediately straighten the right leg and
allow both legs to extend and assist in absorbing/balancing the energy of the
movement. As you become more proficient in this movement, strive for smooth
transitions from Kneel to Sit/Teaser without any interruptions or pauses.

332
Modified Hurdler Stretch Position
Ending Position

333
Rising Swan (Hands Free) Type II: Upright

Exercise Goal
Set-up
Begin in Teaser position on the top of the Ballast® Ball.
Starting Position
Execution
From this position, tuck your right foot into your left thigh. In one fluid motion, rise up
onto the right knee as you allow your torso to turn 90 degrees to the right. Your
extended left leg is going to remain extended and lightly slide against the side of the ball
until you are completely upright. Without interruption to the movement, bring the left leg
onto the ball so you finish the movement in a Kneeling position.
Modified Hurdler Stretch Position Ending Position

334

Exercise Goal
To develop stability, strength, and endurance in the entire body and challenge prone
and kneeling dynamic balance through transitional movements. This is an explosive
movement that will allow you to transition from prone to upright and vice versa.
Set-up
Begin by lying in Plank position with your belly button on the center of the Ballast® Ball
and your hands in the air.
Starting Position
Execution
Once you are stable, bring your hands to the top front portion of the ball. In one
controlled motion, push down into the ball through your hands and explode up onto your
knees. Allow the natural rebound of the ball to assist you with your efforts. End the
movement in a Kneeling position.
Ending Position

335
1/2 Windmill Type I: UprightProne

Type I: ProneSupine
Exercise Goal
To develop stability, strength, and endurance in the entire body and challenge seated,
prone, and supine balance through transitional movements.
Prone
Upright
Set-up
Begin in Sit or Teaser position on the center of the Ballast® Ball. Keep in mind that all
these actions occur at the same time.
Starting Position
Execution
In one controlled motion, drop your left arm to the floor as you begin to twist your body
toward your left arm. Scissor your legs so that they are essentially trying to trade places
while your body is twisting through the movement. As you are nearing the end of the
movement, extend your right arm out to the ground to help stop the movement. You
should end in Plank position with your hands on the floor and your feet in the air.

336
Ending Position
Upright
Prone
Set-up
Begin in Plank position on the center of the Ballast® Ball with your hands on the floor.
Starting Position
Execution
Keep in mind that all these actions occur at the same time. In one controlled motion,
scissor your legs so that they are essentially trying to trade places while you lift one arm
in an arc in the direction you are twisting. As you are nearing the end of the movement,
extend both arms out to the sides to help stop and balance the movement. You should
end in Sit or Teaser position. If you cannot perform this without touching your feet on the
ground to balance at the end of the movement, use your feet until you progress further.

337
Ending Position

338
Supine
Prone
Set-up
Begin in Plank position on the center of the Ballast® Ball with your hands on the floor.
Execution
This is the same execution as the above maneuver, except you will end in a supine
position instead of upright.

339
Ending Position

340
Low Rider Type I: UprightSupine

Exercise Goal
To develop stability, strength, and endurance in the core, hips, pelvis, legs, shoulder
girdle, and challenge seated and supine dynamic balance. This movement will allow you
to transition your feet to the floor without losing your core engagement and connection
to the Ballast® Ball.
Set-up
Starting Position
Execution
Perform a Layout, but allow your body to slide forward in this position until your feet
touch the floor. Do not relax your core as your feet make contact with the ground.
Ending Position

341
-To come Full Circle in this movement, try reversing the maneuver back to the starting
position. Try to avoid using your legs to perform the majority of the work. A light push
from the legs will be sufficient in providing you proper positioning to execute the
movement almost entirely from your core.
Starting Position
Ending Position

342
Contortionist Type I: SupineProne

Type I: ProneSupine
Exercise Goal
To develop stability, strength, and endurance in the core, hips, shoulder girdle, glutes,
quadriceps, hamstrings, and challenge prone and supine dynamic balance. This is a
great movement for building general awareness of how your body responds to different
positions on the Ballast® Ball. This is not only a challenging exercise and smooth
transition from supine to prone and vice versa, but it is also a great way to warm up your
body for a training session. The goal of the Contortionist is to maintain a constant
connection with the ball while transitioning from supine to prone positions on the
Ballast® Ball.
Prone
Supine
Set-up
Begin by lying supine with your back on the Ballast® Ball and your feet on the floor.
Starting Position
Execution
Begin to shift more weight to the ball through your back as you try to reverse the
positions of your legs. Take one leg and sweep it under the opposite leg. Whichever leg
you lead with, that same side shoulder will be pressing into the ball. The leg that is not
sweeping should remain firmly planted on the floor. As you begin to sweep that lead leg,
your body will naturally begin to twist. Keep constant pressure on the ball with your
upper body. Do not touch the ball with your hands at any point during the Contortionist.
We are trying to build our core control. Try to maintain this connection with the Ballast®
Ball as you execute a smooth twist. You should end with your chest on the Ballast® Ball
and your feet on the floor. Then reverse the movement back to the starting position.
*Try to avoid jerky movement. Aim to execute the movement smoothly with control.

343
Ending Position
Supine
Prone
Set-up
Begin by lying prone with your chest and stomach on the Ballast® Ball.
Starting Position

344
Execution
Begin to shift more weight to the ball through your chest and shoulder as you try to
reverse the positions of your legs. Take one leg and sweep it under the opposite leg. As
you are doing this, your body will naturally begin to twist. Keep constant pressure on the
ball with your upper body. Do not touch the ball with your hands at any point during the
Contortionist. Try to maintain this connection with the Ballast® Ball as you execute a
smooth twist. You should end supine with your back on the Ballast® Ball and your feet
on the floor.
Ending Position

345
Arachnid Dismount Type I: UprightProne

Exercise Goal
girdle, triceps, hips, glutes, and challenge seated and prone dynamic balance. Since
Intermediate Corbing™ introduces a lot of new movements that can potentially lead you
to become unstable and fall off the ball, we have devised movements to help you
dismount as well. The Arachnid Dismount is a maneuver that allows you to use
momentum to your advantage. It works by taking energy that perhaps was too much for
you to stop from a particular movement and turn it into something positive. There is a lot
of deceleration in Corbing™, so if you find yourself in a movement that is supposed to
end in a supine/upright position (Sit, Teaser, and Layout), and you have too much
energy to stop the movement with just your core, rather than falling off the ball, you can
perform the Arachnid Dismount.
Set-up
Begin in a Sit or Teaser position on the Ballast® Ball.
Starting Position
Execution
In one motion, drop your left arm and twist your body toward the floor. The ball is going
to buck you off. As your body begins to rotate into a prone position off the ball, extend
your legs and right arm to the floor to absorb the impact. Your ending position will look
much like the Arachnid movement you learned in the dry-land section.

346
Ending Position

347
Ballast® Ball Migratory Movements
Rubber Dribble
Nomad Sweep
Circumnavigator

348
Rubber Dribble *Upright

Exercise Goal
To develop stability, strength, and endurance in the core and lower body through
explosive dynamic movements. This exercise, while it engages the entire body,
specifically targets the muscles of the core, hip flexors, quadriceps, hamstrings, glutes,
and calves. This is a high intensity and fast paced movement. This movement is simply
the migratory version of Rubber Knees.
Set-up
Start by standing about 3 inches from the Ballast® Ball with one knee placed on top.
Starting Position
Execution
Begin the movement by executing Rubber Knees, but instead of lightly touching your
knee to the top of the ball and coming right back down, you are going to apply more
pressure through your knee and pull the ball toward you. Without breaking stride, touch
the other knee and continue with this movement by slowly dribbling the ball backwards.
You can now migrate around the room without losing your connection with the ball.
Dribbling around a Balance Trainer:

349
Ending Position

350
Nomad Sweep *Upright

Exercise Goal
To develop stability, strength, and endurance in the core, shoulder girdle, hips, glutes,
hamstrings, quadriceps, calves, and challenge seated, kneeling, and standing dynamic
balance. The Nomad Sweep is a great migratory movement to build general body
awareness through a full-body twisting motion.
Set-up
Starting Position
Execution
Execute Dropping Swan but instead of ending with your legs elevated in Teaser
position, your feet are going to land on the ground. As your body begins to rotate during
Dropping Swan, slightly over-exaggerate the twist of your body as you drop down. This
over-exaggeration will allow you proper positioning for continuation of the movement.
Instead of landing with your feet on the floor in a sit-like position, you are going to end
the movement turned 90 degrees to the side of the ball with your inside arm placed on
top of it. Whichever knee you drop down onto for Dropping Swan, you will use the
opposite arm to sweep the ball. From here, sweep the ball behind you with your arm
while you rotate your body in the same direction as your arm sweep. As you are rotating
through, place your other knee back onto the ball and continue the movement.

351
Ending Position
-When first learning this movement, avoid jumping onto the ball after you sweep with
your arm. However, as you become more proficient, and wish to create a more
challenging and dynamic variation, you can begin to jump.

352
Circumnavigator *Upright
Exercise Goal
quadriceps, hamstrings, and challenge kneeling and seated dynamic balance through a
migratory movement. The Circumnavigator is what originally inspired Corbing.™ The
idea that you can navigate your way around a room on top of a ball is a wonderful thing
and will hopefully further inspire you to excel in your Corbing™ practice. The
Circumnavigator is a combination of two movements that you have already learned:
Rising Swan and Dropping Swan. If you combine these two movements into one non-
stop fluid movement and add solid objects to bounce from, you produce the
Circumnavigator.
Set-up
Start by finding two solid objects/walls spaced at least 5-10 feet apart. Begin in a supine
position on the Ballast® Ball facing one wall/object with your toes planted lightly on the
wall and your knees bent.
Starting Position
Execution
Press off the wall with your legs and begin to execute Rising Swan. Without any pause
in the Kneeling position, go straight into Dropping Swan. As you are coming down from
Dropping Swan, finish the movement with a Layout and extend your legs to the other
object.
Circumnavigator sequence using 2 walls and a Life Fitness exercise machine as

objects:

353

354
Ending Position
-With the Circumnavigator, you can use as many objects as you want, as long as you
have more than one.

355
Intermediate Level Dry-Land

The Intermediate Level combinations may also contain Beginner Level movements.
However, the level of difficulty is still intermediate.
• ArachnidKickDownward Dog (Reversible)

• Downward DogSide PlankRotating Side Plank Push-up (Reversible)
• Downward Dog Side PlankArachnid (Reversible)
• V-upOpposites attract
• Downward Dog
Opposer (Reversible)
Mountain Climber (Reversible)
Arachnid (Reversible)
• RavenPlank (Reversible)
• Side PlankCrab (Reversible)
• Side Plank
• Crab
• LadybugLimbo (Reversible)
• Opposites AttractRising Swan
• TeaserRising Swan
• Rising SwanPraying Mantis
• Dropping SwanTeaser
• Opposites AttractSingle-Leg Bridge (Reversible)
• SitLayoutV-up (Reversible)
• V-upBridgeCrab
• Dropping SwanOpposites Attract
• Dropping SwanArachnid Twist
Opposer
Mountain Climber
Arachnid
• LimboLadybugForward Rollover
• Backward RolloverLadybugLimbo
• Single-leg TMarching Soldier (Reversible)
• Burpee (Upright to Prone) (Reversible)
Opposer
Mountain Climber
Arachnid

356
• BurpeeSide Plank (Reversible)

• Arachnid Twist All Prone
• Crab1-leg Bridge (Reversible)
• Arachnid (Migratory)Side Plank
• TeaserArachnid TwistSide PlankHurdler StretchRepeat
• ArachnidHurdler Stretch
• Rising SwanQuad Stretch
• TeaserBreakfast Table (Reversible)
• Downward DogMountain ClimberRavenMarching SoldierRepeat
• The Switcheroo Walk (Migratory) SupineProneSupineRepeat
• Single Leg TDynamic DogMountain ClimberHybrid Alternate
PositionMarching SoldierRepeat
• Rotating Side PlankUp Downs
• Arachnid
Rotor
Splitter
• Up DownsShoulder TagElevation Push-up (Reversible)
• Backward RolloverPounce BackElevation Push-up
• Backward RolloverPouncing StraddleSide Plank
• Forward RolloverOpposites AttractBackward Rollover
• Up DownsShoulder TagSide Plank
• SplitterArachnidRepeat
• RotorArachnidRepeat
• RotorTeaserRepeat
• SplitterTeaserRepeat
• Rotating Side PlankOpposerSide Plank
• KickSide Plank
• RavenArachnidTeaser (Reversible)
• Rotating Side PlankMountain ClimberThe HybridReverse
• RavenPush-upSwitcherooSwitcherooRavenRepeat
• Opposites AttractKick
• Breakfast TableArachnid (Reversible)
• RavenArachnidTeaserBackward RolloverRepeat
Intermediate Level Balance Trainer

• Squat JumpMarching Soldier (Reversible)
• Squat JumpCrossover
• Meditation ManSit (Reversible)
• Mediation ManTeaser (Reversible)
• Metronome
Plank (Reversible)
Heel Clicks (Reversible)
Swimmer Kicks (Reversible)
Prone Torso Raises (Reversible)
Prone Leg Raises (Reversible)

357
• Extended SwanPirouette
• Elevation Push
Mountain Climber
Opposer
Cobra
Dynamic Dog
• Burpee (Prone to Upright)Squat Jump
• Squat JumpBurpee (Upright to Prone)
• Squat JumpCrossover
• Burpee (Upright to Prone)
Elevation Push-up
Cobra
• Downward Dog
Cobra (Reversible)
• SquatsPounce Back
Elevation Push-ups
Downward Dog
Dynamic Dog
Cobra
• Dynamic DogSide Plank (Reversible)
• Downward DogSide Plank (Reversible)
• MetronomeDownward Dog
• Downward DogPush-up position (Reversible)
(To increase the difficulty of this exercise sequence, keep one leg elevated
the entire time)
Intermediate Level Ballast® Ball

• Turning PointsDropping Swan
• Turning PointsNomad Sweep
• LimboPounce Back
• Pike-upsElevation Push-up (Reversible)
• Tenuous PerchMetronome (Reversible)
• Tenuous PerchProne Leg Raise (Reversible)
• Elevation Push-up (Hands on Ball)Cobra (Reversible)
• Elevation Push-up (Hands on Ball)Prone Torso Raise (Reversible)
• Pike-ups
• Elevation Push-up
• Pounce Back

358
Contortionist
Cobra
Elevation Push-up (Hands on Ball)
• Pouncing Straddle
Contortionist
Cobra
• Dropping SwanHumble Pirate
• Burpee
Dropping Swan
Pounce Back
Pouncing Straddle
• Pigeon Legs Windmill
• Windmill (Upright to Prone)
Plank
Metronome
Heel Clicks
Swimmer Kicks
• Windmill (Prone to Upright)
Arachnid Twist
Contortionist
Low Rider
Rising Swan
• Low Rider
Sit
Contortionist
Humble Pirate
• Contortionist
Prone Torso Raise (Reversible)
Elevation Push-up (Reversible)
Cobra (Reversible)
• Rubber DribbleTakeoff
• Nomad SweepAll Upright
• CircumnavigatorAll Upright

359

Movement Variation
Tennis Balls
The tennis balls are introduced as a tool to help challenge your hand-eye coordination
while engaging your core. There are two primary ways of utilizing the tennis balls. One
method is called Wall Ball. In Wall Ball, you are throwing the tennis ball at a wall so it
bounces back to you. It is playing catch without a partner. You do this while holding a
Base Pose such as a Sit or Kneel on the Ballast® Ball, Balance Trainer, or floor. By
placing your focus primarily on the Tennis Ball, you are improving hand-eye
coordination in a dynamic environment while forcing your core to react accordingly to
stabilize the entire action. It is a great way of taking your mental focus off of your core
without losing any core engagement.
The second way of utilizing the tennis balls is Juggling. If you cannot Juggle, do not
attempt to learn on Bosu® equipment. Please learn on dry-land first. Juggling on the
Balance Trainer and Ballast Ball® is an advanced exercise. It is the most difficult hand-
eye and core coordination drill within Corbing™.

360
Balance Trainer Sit (Wall Ball) *Upright

Exercise Goal
To develop, stability, strength, and endurance in the core, shoulder girdle, hips, pelvis,
quadriceps, and challenge seated dynamic balance. This exercise also helps improve
coordination.
Set-up
Get into Sit position on the Balance Trainer about 3-4 feet from a wall with a Tennis Ball
in one hand.
Starting Position
Execution
Throw the ball about two feet above eye level. As the ball rebounds off the wall, you can
catch it with the same or opposite hand (pictured).
Ending Position

361
Ballast® Ball Sit (Wall Ball) *Upright

Exercise Goal
To develop, stability, strength, and endurance in the core, shoulder girdle, hips, pelvis,
quadriceps, and challenge seated dynamic balance. This exercise also helps improve
coordination.
Set-up
Get into Sit position on the Ballast® Ball about 3-4 feet from a wall with a Tennis Ball in
one hand.
Starting Position
Execution
Ending Position

362
Ballast® Ball Kneel (Wall Ball) *Upright

Exercise Goal
To develop, stability, strength, and endurance in the core, shoulder girdle, hamstrings,
quadriceps, and challenge kneeling dynamic balance. This exercise also helps improve
coordination.
Set-up
Get into Kneeling position on the Ballast® Ball about 3-4 feet from a wall with a Tennis
Ball in one hand.
Starting Position
Execution
Ending Position

363
Balance Trainer Kneel (Tennis Ball Juggling) *Upright

Exercise Goal
To develop, stability, strength, and endurance in the core, shoulder girdle, hamstrings,
quadriceps, glutes, and challenge kneeling dynamic balance. This exercise also helps
improve coordination.
Set-up
Get into Kneeling position on the Balance Trainer with 3 Tennis Balls in your hands.
Execution
Juggle until you lose a ball. Repeat.

364
Ballast® Ball Sit (Tennis Ball Juggling) *Upright

Exercise Goal
quadriceps, and challenge seated dynamic balance. This exercise also helps improves
coordination.
Set-up
Get into a Sit position on the Ballast® Ball with 3 Tennis Balls in your hands.
Execution
Juggle until you lose a ball. Repeat.

365
Blindfold
The blindfold is a very simple piece of bandana fabric that creates very interesting
variations in the way the movements are perceived. As human beings, we use different
senses to help us balance. These include our eyes, ears, and sensory systems of the
skin, muscles, and joints. When you remove one of those systems, in this case visual
perception, you add a new level of challenge to the same movement by forcing those
remaining systems to work harder to execute the same action. Wearing a blindfold will
change the way the exercises feel. It may help you focus in more on what your body is
feeling since you have eliminated the distraction of sight. However, you will also find that
your balance is not as strong without your sight. Do not become frustrated, as this is the
purpose of the blindfold.
Before ever attempting to utilize the blindfold, please execute the movements first by
simply closing your eyes. In the event you lose your balance, it is much easier to open
your eyes than to try to remove a blindfold. By putting on the blindfold you are now
committing yourself to the movement on a much deeper level than simply closing your
eyes.
Due to the hazards that could potentially arise with the use of a blindfold, we
recommend you limit the exercises to only dry-land and Balance Trainer movements.
This will greatly reduce your risk of falling. DO NOT EXECUTE ANY STANDING
EXERCISES WITH A BLINDFOLD! If you feel so inclined to utilize the Ballast® Ball with
a blindfold on, please only execute prone position movements where your hands are
firmly planted on the floor.
The Blindfold is compatible with the majority of dry-land and Balance Trainer exercises,
so for simplicity we are only listing three examples below. If you do not wish to purchase
a bandana, simply take an old t-shirt and cut the fabric in a way that allows you to
replicate a blindfold.

366
Dry-land Layout (Blindfold) *Supine

Exercise Goal
triceps, hips, quadriceps, and create variation within an existing exercise.
Set-up
Begin in Sit position on the floor wearing a Blindfold.
Starting Position
Execution
Perform a Layout.
Ending Position

367
Balance Trainer Side Leg Raises (Blindfold) *Side

Exercise Goal
and challenge dynamic sidelying balance while creating variation within an existing
exercise.
Set-up
Begin by placing one hip on the center of the Balance Trainer while wearing a Blindfold.
Starting Position
Execution
Perform Side Leg Raises.
Ending Position

368
Ballast® Ball Prone Leg Lifts (Blindfold) *Prone

Exercise Goal
To develop stability, strength, and endurance in the core, hips, shoulder girdle, glutes,
hamstrings, and challenge prone dynamic balance while creating variation within an
existing exercise.
Set-up
Begin by lying prone on the Ballast® Ball with your hands and feet on the floor while
wearing a Blindfold.
Starting Position
Execution
Perform Prone Leg Lifts.
Ending Position

369
Advanced Corbing™
Advanced Corbing™ is going to incorporate every movement you have learned thus far,
in addition to some new and challenging maneuvers. Before you attempt the advanced
movements, you should be very proficient in all areas of Intermediate Corbing™. The
emphasis in Advanced Corbing™ is placed on continuous interconnected seamless
movements, both on the floor and the ball, with no interruptions. At this level, even your
mistakes can be taken and turned into movements. For example, when you fall off the
ball at the advanced level, rather than having to start all over, you can use dry-land
movements to continue the sequence of movement until you are in a position to re-
mount the ball if you choose. At this level, Corbing™ has the potential to become a
completely seamless and interconnected sequence of fluid and challenging movements.
In addition, rather than mounting the ball in simply a Kneel, Sit, or Plank position, at this
level we introduce new dynamic ways to mount the Ballast® Ball so that you can
achieve the constant, fluid, and interconnected motion that is unique to Corbing™.
At the advanced level, you should also be extremely proficient in all Balance Trainer
movements. In addition to many new movements, we also introduce an entire new
position. Beginner and Intermediate Corbing™ have four positions: upright, supine,
prone, and side. The advanced level contains a fifth position. This final position is called
the vertical position because you are in vertical, head-down position. This is achieved
through what most people commonly call a handstand. If you are not proficient in
executing handstands, it's time to start practicing. The safest progression for
handstands is by starting up against a wall, and slowly learning to balance with no
support. Be patient, this takes time and practice to learn.
The vertical position completes the circle of Corbing™ and allows you endless
sequence possibilities as well as new and challenging ways to build strength, balance,
and endurance.
5 Positions
Prone
Supine
Upright
Vertical
Side
Base Poses
Kneeling
Sit
Teaser
Plank
Roly Poly

370

Praying Mantis
Raven
Anti-gravity Push-up
Directional Anti-Gravity Push-up
Walk the Plank
Ninja Roll
Shoulder Stand
Sidewinder

Handstand
Swoop Legs
Helicopter Legs
Step Through
Snapper
Baby Dolphin
Hungry Cheetah
The Hybrid
Blazing Straddle
Porpoise

Praying Mantis
Raven
Single-leg Squat
Elevation Push-up

Handstand
Baby Dolphin
Hungry Cheetah
Rollover

Roly Poly
Superman
Meditation Man
Opposites Attract
Elevation Push-up
Extended Swan
Side Plank

371
Side Leg Raises

Breakfast Table
Sidewinder

Flying Squirrel (Mount)
Baby Stallion (Mount)
Takeoff (Mount)
Hungry Cheetah (Mount)
Blind-man (Mount)
Full Windmill
Handstand
Porpoise
Swoop Legs
Helicopter Legs
Pounce Back
Pouncing Straddle
1/2 Barrel
Slippery Slope
Arachnid Twist
Floating Straddle
Stallion
The Hybrid
1/2 Porpoise
Pendulum
Snapper
Blazing Straddle
Forward Rollover
Over-easy
Ninja Roll
The Switcheroo

Orbiting
Knogging
Inchworm
Walk The Plank

372
Base Poses
Kneel Sit Teaser Plank Roly Poly
Praying Mantis
Raven
Anti-gravity Push-up
Directional Anti-Gravity Push-up
Walk the Plank
Ninja Roll
Shoulder Stand
Sidewinder

373

Exercise Goal
and shoulder girdle. This is the same movement you learned in Intermediate Corbing™,
except in the advanced version you cannot touch your hands or extended leg to the
ground at any point during the movement.
Set-up
Begin in a Kneeling position with one leg extended out in front of you so that your toes
are a few inches off the floor. Your opposite knee and top of that foot are firmly planted
into the floor. Bring your arms out to your sides straightened or with 90 degree bends at
the elbows.
Starting Position
Execution
In one continuous motion, sweep your extended leg backwards in an arc as you lower
straight back onto your knee. As your extended leg sweeps, start to tilt your upper body
forward toward the floor. Continue the movement until you end sitting back over your
knee with your opposite leg extended completely behind you and parallel to the floor.
Reverse the movement until you reach the starting position.

374
Ending Position

375
Raven *Upright
Exercise Goal
and shoulder girdle. This is the same movement you learned in Intermediate Corbing™
except, in the advanced version, you cannot touch your hands or extended leg to the
ground at any point during the movement.
Set-up
Begin in a Kneeling position with one leg extended behind you until completely straight
and in line with the same shoulder. Extend your arms out to the sides and parallel to the
floor.
Starting Position
Execution
In one continuous motion, begin to extend your straightened leg back. While you are
extending back, begin to tilt your upper body forward while continuing to extend the
arms back. Once you are completely extended back, reverse the movement until you
reach the starting position.
Ending Position

376
Anti-Gravity Push-up *Prone

Exercise Goal
triceps, hips, glutes, and hamstrings. As you can imagine, the level of core engagement
in the Advanced Level Anti-gravity Push-up is higher than the previous levels. The
advanced level Push-up is a dynamic and explosive movement.
Set-up
Begin by getting into Push-up position on the floor with arms extended.
Starting Position
Execution
Lower down as if performing a normal Push-up. In one explosive motion, you are going
to press as hard and fast as you can and elevate your body into the air. You can clap
your hands together if you choose. Keep your arms bent and ready to absorb the impact
from landing. End the movement in the down Push-up position.

377
Ending Position
Variation
-To advance this movement, elevate one of your legs off the floor and perform the
exercise.
Starting Position
Ending Position

378
Directional Anti-Gravity Push-up *Prone

Exercise Goal
triceps, hips, glutes, and hamstrings. This movement takes the Push-up we just learned
above and adds a slight variation to increase the difficulty.
Set-up
Begin by getting into Push-up position just inches off the ground.
Starting Position
Execution
In an explosive motion, push your body off of the ground. As you are pushing yourself
into the air, rotate your entire body 90 degrees to the right or left. If you started with your
head pointing North, you should end with it either pointing East or West, hence why the
movement is called a Directional Push-up.

379
Ending Position
Variation
-To advance this movement, elevate one leg off the floor and perform the exercise.
Starting Position

380
Ending Position

381
Walk the Plank *Prone

Exercise Goal
triceps, hips, glutes, and hamstrings. Although this movement is technically a Migratory
Movement, we are putting it into the Stationary section simply because of how little
distance is traveled during the execution of the movement.
Set-up
Begin by lying prone on the floor.
Starting Position
Execution
Execute a Plank, then press your hands down into the floor as you try to elevate your
body just slightly off the floor. During this brief elevation, inch your body forward as far
as you can. End in Plank position.
Ending Position

382
Ninja Roll *Prone

Exercise Goal
To develop strength and endurance in the core, shoulders, shoulder girdle, hips, glutes,
and hamstrings. This is not only a challenging exercise, but it is also a great way to
build advanced body awareness.
Set-up
Begin in a Kneeling position with both hands on the floor.
Starting Position
Execution
The next series of movements happens very quickly. Tuck one arm down next to your
leg so your shoulder begins to roll forward. As you are doing this, tilt your upper body
forward as you begin to execute the beginning of a somersault over the rolled shoulder.
As you tuck your chin to your chest and begin to flip over the designated shoulder, you
are going to shift your hips over toward the opposite side of your body. As you do this,
shift your somersault over to the opposite shoulder without interruption. You want your
shoulders and upper shoulder girdle to be bearing the weight, not your neck or back.
Allow the somersault to continue, ending the movement on the opposite knee of the
shoulder you first rolled over.

383
Ending Position

384
Shoulder Stand *Vertical

Exercise Goal
To develop strength and endurance in the core, shoulders, shoulder girdle, hips, glutes,
hamstrings, and quadriceps. This is like a handstand for your shoulders. This is a great
movement to execute if your legs need a rest. By reversing the direction gravity is
working on our body, we can momentarily relieve some of the areas that never get a
break as well as slightly altering the blood flow in our bodies.
Set-up
Begin in a Sit.
Starting Position
Execution
Roll back onto your shoulders and upper back as you tuck your chin to your chest. Your
knees and feet should be directly above your face. Place the palms of your hands on
your lower back and apply slight pressure. Once stable, extend your legs straight up
toward the ceiling. Hold this position. Then lower back down to the starting position.

385
Ending Position

386
Sidewinder *Prone
Exercise Goal
triceps, hips, glutes, hamstrings, and quadriceps. This movement gets its name from the
winding/twisting sensation it brings to the sides of your body. Although this movement
will take your through the side position, it begins and ends in the prone position, thus it
is classified as prone.
Set-up
Starting Position
Execution
From here, execute Opposer. Once your knee touches your opposite elbow, you are
going to reverse the movement as if you are coming back to the starting position. As
that knee begins to reverse back toward the starting position, extend it back behind you
and elevate it as high as you can as you press the rest of your body back into a 1-
legged Downward Dog position. Once here, take that extended and elevated leg and
bend it over the top of your body toward the opposite side arm. If your right leg is
elevated, you bend it over top of your body toward your left elbow. As the leg begins to
drape over toward the opposite arm, your torso and hips will naturally twist so that your
bottom foot is now turned sideways. Keep your palms on the floor at all times. Try to
maintain equal weight distribution through both of your hands. Reverse the movement
back to Opposer position.

387

388
Ending Position
- To intensify the stretch of the ending position, try to touch the foot of your elevated leg
to the opposite elbow (see picture below). You will most likely be unable to do so, but
this action will increase the stretch to the sides of your body

389
Handstand
Swoop Legs
Helicopter Legs
Step Through
Snapper
Baby Dolphin
Hungry Cheetah
The Hybrid
Blazing Straddle
Porpoise

390
Handstand Type I: ProneVertical

Exercise Goal
triceps, hips, glutes, quadriceps, and hamstrings. The safest way to learn to execute a
handstand is by starting up against a wall. This can be done with or without the use of
Bosu® equipment.
Set-up
Begin by facing the wall. Bend over and place your hands about one foot from the base
of the wall with your legs bent behind you.
Starting Position
Execution
In one controlled motion, kick one of your legs up to the wall and quickly follow with the
other leg. Hold this position.
Ending Position

391
Variation
-To execute a true Handstand, simply repeat the steps above without the wall as your
support.
Starting Position
Ending Position

392
Swoop Legs Type I: ProneVertical

Exercise Goal
triceps, hips, glutes, quadriceps, and hamstrings. This is the same leg position as
Pigeon Legs except you are performing it while doing a Handstand.
Set-up
Begin by executing a Handstand.
Starting Position
Execution
Once stable, bend your legs into the same position you did when executing Pigeon
Legs. Hold this position, then rotate your legs through straddle and hold the opposite
side.

393
Ending Position

394
Helicopter Legs Type I: ProneVertical

Exercise Goal
triceps, hips, glutes, quadriceps, and hamstrings. This is also a great way to stretch the
hamstrings while challenging the strength and stability of the upper body.
Set-up
Starting Position
Execution
Once stable, lower one leg down, keeping it straight, in the direction you are facing until
you feel a deep stretch in the hamstring. Bend the other knee where it is to help assist
with balance. In one fluid motion, scissor and extend both legs out in a wide straddle
and execute the same maneuver on the other side. Return the legs to a straight position
and lower back down to finish the movement.

395
Ending Position

396
Step Through Type II: UprightProne

Type I: Upright
Exercise Goal
triceps, hips, and legs through transitional movements.
Prone
Upright
The first variation of Step Through takes us from an upright seated position to prone.
Set-up
Begin in Teaser position.
Starting Position
Execution
Bring your legs to Meditation Man position with your arms at your sides and palms
facing the ground. In one controlled motion, press your hands down into the floor and
elevate your body as bring your legs back through until they are behind you. Extend
your legs and end the movement in Push-up position.

397
Ending Position
Alternate Ending Position

398
Upright
This movement will allow you to transition from a standing position to a seated position.
It is a very core intensive maneuver but, when executed properly, appears very smooth
and effortless.
Set-up
Begin by standing on the floor with your legs in straddle position and your hands on the
floor in front of you.
Starting Position
Execution
These next actions will all be performed simultaneously. Shift the weight from your feet
to your hands. As you are doing this, bring your legs into a crossed position and use
your core to pull them through your arms. You should end the movement in a Sit with
your legs crossed in Meditation Man position. Once you initiate the movement, your feet
should never touch the ground. Finish by extending the legs out to Teaser position.
Ending Position

399
Snapper Type I: VerticalUpright

Exercise Goal
triceps, hips, glutes, quadriceps, and hamstrings. The Snapper is a dynamic and
powerful movement that will allow you to transition from a Handstand to a squatting
position.
Set-up
Starting Position
Execution
Bend your knees and hold this position. In one powerful motion, snap your legs down
toward your starting position as you release your hands from the floor and allow the
power from your legs to bring you to a squatting position.

400
Ending Position

401
Baby Dolphin Type I: ProneVertical

Exercise Goal
triceps, hips, glutes, hamstrings, and quadriceps through a dynamic transitional
movement.
Set-up
Baby Dolphin is an excellent way to practice your handstands. Begin with one knee and
the opposite foot on the floor. Place your hands down on the ground in front of you.
Starting Position
Execution
In one controlled motion, you are going to use your back leg to swing yourself up into a
handstand with Swoop Legs. This action will help your body become acquainted with
dynamic movements into Handstand position.
Ending Position

402
Hungry Cheetah Type I: UprightProne

Exercise Goal
triceps, hips, glutes, quadriceps, and hamstrings through a dynamic transitional
movement. This is a highly difficult transitional maneuver that places a large amount of
deceleration force on the body. It will allow you to transition from a standing position to a
vertical/prone position. Proceed with caution. There are two slight variations of Hungry
Cheetah that allow you to increase or decrease the difficulty of the exercise. In the more
difficult variation, you actually leap forward so that you are momentarily airborne before
landing. In the less difficult variation, you plant your hands on the floor just slightly
before your feet leave the floor.
More Difficult
Set-up
Begin by standing on the floor with your knees bent and your arms extended behind
you.
Starting Position
Execution
In one motion you are going to dive out with your arms extended. As soon as your
hands make contact with the ground, you are going to brace with your upper body and
draw your legs in until your knees sit on top of your elbows. Hold this position, then
release the pose and fall backwards onto your feet.

403
Ending Position
Less Difficult
Set-up
Begin by standing on the floor with your knees bent and your arms extended behind
you.

404
Starting Position
Execution
The execution here is exactly the same except you plant your hands on the ground just
before your legs and feet drive forward and leave the floor. In this variation, you can
gently drag the tops of your feet along the floor as you bring your knees up to your
elbows. This helps control the speed and also adds a bit more stability to the
movement.

405
Ending Position

406
The Hybrid Type II: Upright

Exercise Goal
and shoulder girdle through a dynamic transition. This movement gets its name from the
combination of many different exercises into one fluid movement. The Hybrid borrows
the movement patterns of Rising Swan, Dropping Swan, Teaser, Raven, and Praying
Mantis. This movement will allow you to transition from a Kneeling position to a
Sit/Teaser position and vice versa. At the advanced level, you cannot touch your hands
or extended leg to the ground at any point during the movement. If you need to use
them to address a fall, please do whatever you need to do in order to stay safe.
However, the goal of the advanced movement is proficiency without the use of your
hands or extended leg ever touching the floor.
Seated (Teaser)
Kneeling
Set-up
Begin in a Kneeling position on the floor with one leg extended straight back so that it is
parallel to the floor. This is the ending position of Raven.
Starting Position
Execution
From here in one fluid motion, keep the extended leg straight and smoothly swing it out
in a gentle arc in the same direction you would if performing Praying Mantis. For
example, if you are extending your right leg back, swing it out toward your right side. As
you are doing this, stop the leg swing at the Rising Swan end position so your feet are in
line with each other. From here execute Dropping Swan. Pause at the Teaser position.

407
Ending Position
Kneeling
Seated (Teaser)
Set-up
Begin in Teaser position.
Execution
This transition is simply the reverse of what we just learned above. For sake of Balance,
we will execute the movement to the opposite side. From Teaser position, perform
Rising Swan but as you begin to rise up onto the right knee, swing the extended outside
left leg in an arc until you are in the ending position of Raven with your left leg extended
straight back behind you.

408
Ending Position

409
Blazing Straddle Type I: VerticalUpright

Exercise Goal
triceps, hips, glutes, hamstrings, and quadriceps. When performed on a dry-land
surface, this transition will bring you from a vertical position to an upright/standing
position.
Set-up
Begin by getting into a Handstand.
Starting Position
Execution
Once stable, straddle your legs and begin to tilt your lower body toward the floor in the
direction you came from. Use your core to control the descent of your legs as your
upper body remains in a Handstand. End the movement on the floor with legs straddled
and your palms firmly planted on the floor.

410
Ending Position

411
Porpoise Type I: VerticalUpright

Exercise Goal
triceps, hips, glutes, hamstrings, and quadriceps. This transition when performed on a
dry-land surface will bring you from vertical to an upright kneeling position.
Set-up
Starting Position
Execution
Once still and stable, begin to lower straight down until your chest touches the floor.
Once your chest makes contact with the floor, arch your back and allow your body to
execute Ladybug as you come up to a Kneeling position to finish the movement.

412
Ending Position

413
Praying Mantis
Raven
Single-leg Squat
Elevation Push-up

414

Exercise Goal
quadriceps, shoulder girdle, and challenge kneeling dynamic balance. This is the same
movement you learned in Intermediate Corbing™, except in the advanced version you
cannot touch your hands or extended leg to the ground at any point during the
movement.
Set-up
Begin by placing one knee on the center of the Balance Trainer with the other leg
extended out in front of you so that your toes are about one inch off the floor and your
opposite knee is driving into the Balance Trainer.
Starting Position
Execution
Bring your arms out to your sides either straightened or with 90 degree bends at the
elbows. In one continuous motion, sweep your extended leg in an arc as you lower
straight back onto your knee. As you sweep your extended leg, tilt your upper body
forward toward the floor. Continue the movement until you end sitting back over your
knee with your opposite leg extended completely behind you and parallel to the floor.
Reverse the movement until you reach the starting position.

415
Ending Position
The goal is to perform this movement without any body parts ever coming into contact
with the floor. This includes the foot on the knee being placed on the Balance Trainer.
However, if at first you cannot perform the movement without placing the toes of that
foot on the floor, perform it with your foot touching as pictured until proficient.

416
Raven *Upright
Exercise Goal
quadriceps, shoulder girdle, and challenge kneeling dynamic balance. This is the same
movement you learned in Intermediate Corbing™ except, in the advanced version, you
cannot touch your hands or extended leg to the ground at any point during the
movement.
Set-up
Begin by placing one knee on the center of the Balance Trainer with the other leg
extended behind you until completely straight and in line with the same shoulder.
Extend your arms out to the sides and parallel to the floor.
Starting Position
Execution
In one continuous motion, elevate and extend your leg straight back as you begin to sit
back over your knee. While you are extending back, begin to tilt your upper body
forward while continuing to extend the arms back. Once your leg is completely extended
back and your torso is parallel to the floor, reverse the movement until you reach the
starting position.
The goal is to perform this movement without any body parts ever coming into contact
with the floor. This includes the foot of the knee being placed on the Balance Trainer.
However, if at first you cannot perform the movement without placing the toes of that
foot on the floor as pictured, perform it with your foot touching until proficient.

417
Ending Position

418
Single-leg Squat *Upright

Exercise Goal
quadriceps, hamstrings, calves, and challenge standing dynamic balance. This is a
highly difficult maneuver to execute. It not only requires a significant amount of balance
but strength as well.
Set-up
Begin by standing on one leg with your foot on the center of the bottom side of the
Balance Trainer.
Starting Position
Execution
Now squat down as far as you can while extending your free leg forward. Press down
into the Balance Trainer and return to the starting position.
Ending Position

419
Variation
-If this entire movement is too difficult to execute, try performing only the negative or
eccentric portion of the exercise.

420

Exercise Goal
girdle, triceps, hips, glutes, hamstrings, and challenge prone dynamic balance. As we
learned in Beginner and Intermediate Level Corbing™, there are two basic ways to
perform Elevation Push-ups when utilizing Bosu® equipment. They can be performed
with your hands or feet on the equipment. They can also be performed using either side
of the Balance Trainer. The Advanced Level Elevation Push-up utilizes both the Balance
Trainer and the Ballast® Ball at the same time.
Set-up
Begin by getting into normal Push-up position with your hands on top of the Balance
Trainer with your feet elevated on a Bosu® Ballast® Ball.
Starting Position
Execution
In one smooth motion, push your body up as you raise one leg. Pause slightly at the
top, then lower back down to the starting position. Be sure to alternate legs for a
balanced workout.
Ending Position

421
Variation
-Workout Tip: Try performing this movement on the bottom side of the Balance Trainer.
Starting Position
Ending Position

422
Set-up
Begin by getting into normal Push-up position with your feet on top of the Balance
Trainer and your hands on top of the Ballast® Ball.
Starting Position
Execution
As you push up, lift one of your legs off the Balance Trainer. As you lower your body
back down, lower the leg and alternate legs as you continue your set.
Ending Position

423
Handstand
Baby Dolphin
Hungry Cheetah
Rollover

424
Balance Trainer Assisted Handstand Type I: ProneVertical

Exercise Goal
girdle, triceps, hips, glutes, quadriceps, hamstrings, and challenge prone and vertical
dynamic balance. The safest way to learn to execute a handstand is by starting up
against a wall. This can be done with or without the use of Bosu® equipment.
Set-up
Begin in a one-legged Kneel on the Balance Trainer. Place your bent knee on the center
of the Balance Trainer. Allow your other leg to remain slightly bent and extended behind
you. Place your hands down on the floor in front of you.
Starting Position
Execution
In one controlled motion, you are going to use your back leg to swing yourself up into a
Handstand and place your feet on the wall. Hold this position.
Ending Position Altered Leg Position

425
Baby Dolphin Type I: ProneVertical

Exercise Goal
girdle, triceps, hips, glutes, hamstrings, quadriceps, and challenge prone and vertical
dynamic balance through a transitional movement.
Set-up
Begin in a one-legged Kneel on the Balance Trainer.
Starting Position
Execution
Place your bent knee on the center of the Balance Trainer. Allow your other leg to
remain slightly bent and extended behind you. Place your hands down on the floor in
front of you. In one controlled motion, you are going to use your back leg to swing
yourself up into a handstand with Swoop Legs. This action will help your body become
acquainted with dynamic movements into Handstand position.
Ending Position

426
Hungry Cheetah Type I: UprightProne

Exercise Goal
girdle, triceps, hips, glutes, quadriceps, hamstrings, and challenge prone/vertical
dynamic balance through a transitional movement. This is a highly difficult transitional
maneuver that places a large amount of deceleration force on the body. It will allow you
to transition from a standing position to a vertical/prone position. Proceed with caution.
There are two slight variations of Hungry Cheetah that allow you to increase or
decrease the difficulty of the exercise. In the more difficult variation, you actually leap
forward so that you are momentarily airborne before landing. In the less difficult
variation, you plant your hands on the floor just slightly before your feet leave the floor.
More Difficult
Set-up
Begin by standing on the floor a few feet from the Balance Trainer. Bend your knees
and extend your arms out behind you.
Starting Position
Execution
hands make contact with the Balance Trainer, you are going to brace with your upper
body and draw your legs in until your knees sit on top of your elbows. Hold this position,
then return to the starting position.

427
Ending Position
Less Difficult
Set-up
Begin by standing on the floor a few feet from the Balance Trainer. Bend your knees
and extend your arms out behind you.

428
Execution
hands make contact with the Balance Trainer, begin to drag the tops of your feet across
the floor. BRace with your upper body and draw your legs in until your knees sit on top
of your elbows. Hold this position, then return to the starting position.
Starting Position

429
Ending Position

430
Rollover Type II: Upright

Exercise Goal
To develop stability, strength, and endurance in the core, hips, shoulder girdle,
challenge seated, supine, kneeling dynamic balance, and to build general body
awareness through a transitional movement. This movement is essentially a slow and
controlled somersault. It can be performed both forwards and backwards. It can even be
done at slight angles should one desire to do so.
Backward Rollover
Set-up
Begin in a Sit on the center of the Balance Trainer.
Starting Position
Execution
Without sacrificing the integrity of the Sit, perform a Layout. Performing the Layout will
tip you backwards onto the floor. From here, roll backwards until your weight is
distributed onto your shoulders. Because of the anatomy of your skull, it is easier to pick
a shoulder and roll over that way. For examples sake, we will choose the right shoulder.
As you roll backwards onto your right shoulder, use your left hand to help balance you
as you tuck your chin to your chest. Drive your legs and hips back over your head until
your feet touch the ground. You should now be on your hands and knees on the floor
facing the Balance Trainer. Finish the movement by coming up to a Kneeling position.

431
Ending Position
-This movement can also be performed by extending only one leg and bending the other
knee so that the front knee bears most of the weight (not pictured).

432
Forward Rollover
Set-up
Begin by Kneeling on the Balance Trainer.
Starting Position
Execution
Bend forward and place your hands onto the floor. Choose a shoulder to roll over. Now
drop that shoulder all the way to the ground with that same arm placed flat on the floor
extending behind you. Using your core to control the speed of the somersault, tuck your
head and drive your legs and hips over until you come to Sit position on the floor. Do not
allow momentum to do the work for you. Use your core to dictate the speed of the
Rollover.

433
Ending Position

434
Roly Poly
Superman
Meditation Man
Opposites Attract
Elevation Push-up
Extended Swan
Side Plank
Side Leg Raises
Breakfast Table
Sidewinder

435
Roly Poly *Supine

Exercise Goal
and challenge supine static balance. The Roly Poly is a supine Base Pose from which to
launch movements and recover from excess movement energy. We have already
learned the Sit, Teaser, and Layout for Base Poses. These positions allow us the proper
body positioning from which we can execute other movements.
Set-up
Begin in a Sit on the center of the Ballast® Ball.
Starting Position
Execution
Tuck your tailbone and slowly start to lean back so that your knees come up higher in
the air as more of your back makes contact with the top of the ball. Continue to roll until
you are completely on your back with your knees in the air and your arms out to the
sides for balance. Hold this position. Until you can hold this position for 5-10 seconds,
do not worry about rolling from here. When you have gained the ability to stay in this
position, you are ready to progress further.
Ending Position

436
Superman *Prone
Exercise Goal
shoulder girdle, triceps, upper back, and challenge prone dynamic balance. The
Superman is a Pike-up with an extension added to the final position.
Set-up
Starting Position
Execution
Execute a Pike-up on the Ballast® Ball. Lower back down to Plank position. Without
pause, straighten your arms so your body slides backwards. The further you extend, the
more difficult the movement becomes. Extend as far as you feel comfortable, then hold.
Now use your core and your back muscles to bring you back to the starting position.

437
Ending Position
Variation
Starting Position
Ending Position

438

Exercise Goal
To develop stability, strength, and endurance in the core, hips, pelvis, hamstrings,
quadriceps, shoulder girdle, and challenge seated dynamic balance. This movement is
essentially an advanced dynamic version of the Sit.
Set-up
Starting Position
Execution
Extend the legs out into Teaser position with your legs straddled. Now cross your legs at
the ankles and use your core to draw in your legs until you are in a cross-legged sit on
the ball. Now reverse the movement going back through straddle Teaser and return to
the starting position.

439
Ending Position

440

Exercise Goal
hamstrings, shoulder girdle, and challenge seated dynamic balance. This movement is
initiated from Pigeon Legs position.
Set-up
Begin in Pigeon Legs position.
Starting Position
Execution
Begin in Pigeon Legs on the Ballast® Ball. In a controlled motion, take the leg that is
placed against the side of the Ballast® Ball and swing it out in a wide arc across your
return to the starting position of Pigeon Legs.

441
Ending Position

442

Exercise Goal
girdle, triceps, hips, glutes, hamstrings, and challenge prone dynamic balance. As we
learned in Beginner and Intermediate Level Corbing™, there are two basic ways to
perform Elevation Push-ups when utilizing Bosu® equipment. They can be performed
with your hands or feet on the equipment. They can also be performed using either side
of the Balance Trainer. The Advanced Level Elevation Push-up utilizes both the Balance
Trainer and the Ballast® Ball at the same time.
Set-up
Begin by getting into normal Push-up position with your hands on top of the Ballast®
Ball and your feet elevated on top of a weight bench.
Starting Position
Execution
As you press your body up, lift one leg. As you lower back down, return the leg and
switch legs for your next repetition. Aim to achieve smooth/seamless repetitions.
Ending Position

443
Variation
-To advance this movement, place your feet on top of a Balance Trainer on the elevated
bench.
Starting Position
Ending Position

444
-This movement can also be performed without lifting the legs.
Starting Position
Ending Position
Set-up
This movement was already covered in the Advanced Balance Trainer section but since
it incorporates the Ballast® Ball, we list it in both sections. Begin by getting into normal

445
Push-up position with your feet on top of the Ballast® Ball and your hands on the
Balance Trainer.
Starting Position
Execution
In one controlled motion, Push-up with your arms as you raise one leg. Now lower down
through your chest and arms as you return the lifted leg back to the Ballast® Ball to the
starting position.
Ending Position

446
Variation
-Workout Tip: Try performing this movement on the bottom side of the Balance Trainer.
Starting Position
Ending Position

447

Exercise Goal
quadriceps, hamstrings, and challenge kneeling static and dynamic balance. This
exercise is great for challenging the muscles of the legs. This is similar to the Beginner
Level Extended Swan except, in the advanced version, you never touch the ground.
Set-up
Starting Position
Execution
Extend one of your legs to the side of the Ballast® Ball and apply pressure into the side
of the ball. Now hold this position. The goal of this pose is stillness. Find the balance
between your legs and core to produce as little movement as possible.

448
Ending Position
-To create a more dynamic exercise, you can alternate from side to side.

449
Side Plank *Prone/Side

Exercise Goal
girdle, triceps, hips, and challenge prone/side dynamic balance. This exercise really
targets the oblique muscles.
Set-up
Due to the nature of the Ballast® Ball, it is extremely challenging to balance on your
side with only two points of contact between the ground and ball. For this reason, we
have slightly altered the execution of the Side Plank and Side Leg Raise. Begin in Plank
position on the Ballast® Ball with your hands on the floor.
Starting Position
Execution
Walk your body out until you are in Push-up position with your feet on top of the
Ballast® Ball and arms extended. Without altering your upper body position, rotate 90
degrees from the waist down until your hips, legs, and feet are stacked on the Ballast®
Ball. Hold this Position.
Ending Position

450
Side Leg Raises *Prone/Side

Exercise Goal
girdle, triceps, hips, and challenge prone/side dynamic balance.
Set-up
Starting Position
Execution
Walk your body out until you are in Push-up position with your feet on top of the
Ballast® Ball and arms extended. Without altering your upper body position, rotate 90
degrees from the waist down until your hips, legs, and feet are stacked on the Ballast®
Ball. Hold this Position. Now elevate the top leg as high as you can, pausing briefly at
the top, then lower the leg back down to Side Plank position.

451
Ending Position

452
Breakfast Table *Supine

Exercise Goal
triceps, hips, glutes, hamstrings, and challenge supine static balance. With all of the
maneuvers that you execute in the prone position, it is imperative that you balance the
other side of the body as well with a healthy dose of supine-based positions. Breakfast
Table is a great way to challenge a side of your body that may not receive a whole lot of
attention. This movement gets its name from the table-like nature your body creates
when executed properly. The size of your Ballast® Ball will dictate how straight you can
make your body.
Set-up
Begin by sitting on the floor with the ball directly in front of you. Place your palms on the
floor with your fingers extending out to the sides.
Starting Position
Execution
Carefully place your heels on the top of the Ballast® Ball. In one controlled motion,
press down into the floor as you engage the hamstrings and core to life your butt off the
ground. Lift your hips as high as you can without straining your shoulders and hold. You
can pause here for a static hold or return to the starting position and add repetitions.
The goal of this movement is to create one straight line from your feet to your head.

453
Ending Position

454
Sidewinder *Prone
Exercise Goal
girdle, triceps, hips, glutes, hamstrings, and quadriceps. This movement gets its name
from the winding/twisting sensation it brings to the sides of your body. Although this
movement will take your through the side position, it begins and ends in the prone
position, thus it is classified as prone.
Set-up
Begin in Push-up position with your feet on the Ballast® Ball and arms extended.
Starting Position
Execution
From here, execute Opposer. Once your knee touches your opposite elbow, you are
going to reverse the movement and begin to execute a Side Leg Raise. Do not pause in
the Side Leg Raise position. Continue to take that extended and elevated leg and bend
it over the top of your body toward the opposite side arm. If your right leg is elevated,
you bend it over top of your body toward your left elbow. Try to maintain equal weight
distribution through both of your hands.

455
Ending Position
Try to touch the foot of your elevated leg to the opposite elbow (see picture below). You
will most likely be unable to do so, but this action will increase the stretch to the sides of
your body. In one motion, reverse the movement without pause back to the Opposer
and repeat.

456
Flying Squirrel (Mount) Slippery Slope

Baby Stallion (Mount) Arachnid Twist
Takeoff (Mount) Floating Straddle
Hungry Cheetah (Mount) Stallion
Blind-man (Mount) The Hybrid
Full Windmill 1/2 Porpoise
Handstand Pendulum
Porpoise Snapper
Swoop Legs Blazing Straddle
Helicopter Legs Forward Rollover
Pounce Back Over-easy
Pouncing Straddle Ninja Roll
1/2 Barrel The Switcheroo

457
Flying Squirrel (Mount) Type II: Upright

Exercise Goal
hamstrings, quadriceps, calves, and challenge standing and kneeling dynamic balance.
The Flying Squirrel Mount is simply an advanced method of mounting the Ballast® Ball.
Set-up
Begin a few feet away from the ball.
Starting Position
Execution
Leap into the air so you are in a flying Kneeling position. Land on top of the ball and
absorb the energy through your legs and core. You should end in a Kneeling position on
top of the ball.

458
Ending Position

459
Baby Stallion (Mount w/ Wall support) Type II: Upright

Exercise Goal
girdle, triceps, hips, pelvis, quadriceps, and challenge seated dynamic balance. The
Baby Stallion Mount is a much less technical mount. This is essentially a transition from
standing on the floor to a Sit position on the Ballast® Ball.
Set-up
Begin by placing your hands on the top of the ball with your legs apart in a straddle.
Starting Position
Execution
In one motion, push down onto your hands as you elevate your legs in straddle position.
Thrust your legs forward in straddle position. As you progress forward you should be
moving into a Layout or Teaser position. As you progress into one of these positions,
bring your legs together as you impact the wall with your feet.
Ending Position

460
Variation
-To advance this movement, do not use the wall as your support.
Starting Position
Ending Position

461
Takeoff (Mount) Type II: Prone

Exercise Goal
hamstrings, and challenge prone dynamic balance. This mount will look like superman
flying on a ball. This is a great mount to use for transitions from the floor to prone
position.
Set-up
Begin in front of the Ballast® Ball on your knees.
Starting Position
Execution
Dive out onto the ball so you are moving forward in a prone position. Use your core to
halt your forward progress and balance in Plank position. When first learning this
movement, you may need to touch your hands to the floor in order to balance near the
end of the movement (Plank). This is fine when starting, however as you progress
further the ultimate goal is to stop the Takeoff with just the use of your core. You can
use your arms to balance, but you cannot touch them to the floor.

462
Ending Position
-This exercise can also be initiated from a deep squat.

463
Starting Position
Ending Position

464
Hungry Cheetah (Mount) Type I: UprightProne

Exercise Goal
girdle, triceps, hips, glutes, hamstrings, quadriceps, calves, and challenge prone
dynamic balance. Due to the nature of the Ballast® Ball, the mechanics of Hungry
Cheetah are slightly different here than the dry-land and Balance Trainer executions.
Set-up
Begin by standing a few feet from the Ballast® Ball.
Starting Position
Execution
These next few steps happen very quickly. Leap forward with your arms extended
toward the ball. As your hands make contact with the top of the ball, engage the
muscles of your lower back and arms. Lower yourself down as smoothly as you can
until you end in Plank position with no hands or feet touching the floor.

465
Ending Position

466
Blind-man (Mount) Type I: UprightProne

Exercise Goal
quadriceps, hamstrings, glutes, and challenge prone dynamic balance. This movement
will allow you to mount the Ballast® Ball from the floor without even having to turn
around to face it.
Set-up
Begin in Sit or Teaser position on the floor about 2-3 feet away from the Ballast® Ball
with your back to the ball.
Starting Position
Execution
Execute a Backwards Rollover over one shoulder. As your legs are driving over your
body, straighten them as much as you can. As they begin to come down, they will land
on the Ballast® Ball. Do not stop once they make contact with the ball. Continue your
Rollover until you are prone with your feet elevated on top of the ball. Bring your hands
to Push-up position and press up until your arms are extended.

467

468
Ending Position

469
Full Windmill Type I: UprightSupine

Exercise Goal
To develop stability, strength, and endurance in the core, shoulder girdle, hips, and legs.
This is a full body movement, however, it demands a lot of core and lower body strength
and control to successfully execute. Your glutes, quadriceps, hamstrings, adductors,
abductors, and core are going to all be working in a synergistic manner. Full Windmill as
a transitional movement ends in a supine position with your feet on the floor. This is the
same movement as 1/2 Windmill except, at the advanced level, you will complete a full
rotation.
Set-up
Begin in Sit or Teaser position on the center of the Ballast® Ball.
Starting Position
Execution
Keep in mind that all these actions occur simultaneously. In one controlled motion, drop
your right arm to the floor as you begin to twist your body toward your right arm. Scissor
your legs so that they are essentially trading places while your body is twisting through
the movement. As you approach the 1/2 Windmill stopping point, continue to scissor
your legs through even harder. This will finish the last half of the rotation and place you
in a supine position with your feet down on the ground.

470
Ending Position

471
Ballast® Ball Assisted Handstand Type I: ProneVertical

Exercise Goal
girdle, triceps, glutes, hips, hamstrings, and challenge prone and vertical dynamic
balance.
Set-up
Begin by lying prone on the Ballast® Ball with your hands on the ground in front of you
about two feet from a wall.
Starting Position
Execution
In one motion, tilt your entire body forward as you shift the weight from the center of the
ball into your arms and shoulders. Press into a handstand with legs extended straight up
onto the wall. Hold this position. Feel free to alter your leg position as you choose.
Ending Position

472
Porpoise Type I: ProneVertical

Type I: VerticalProne
Exercise Goal
girdle, triceps, hips, glutes, hamstrings, and challenge prone and vertical dynamic
balance.
Vertical
Prone
Set-up
Begin by lying prone on the Ballast® Ball with your hands on the ground in front of you.
Starting Position
Execution
ball to your arms and shoulders. Press into a handstand with legs extended straight up.
Hold this position.
Ending Position

473
Prone
Vertical
Set-up
Begin in Handstand position just in front of the Ballast® Ball.
Starting Position
Execution
Now reverse the motion and begin to lower your body straight down as if doing a
shoulder press with your body as the weight. Lower down until your chest and belly
make contact with the Ballast® Ball, then lower back down into Plank. Now repeat this
sequence, striving for smooth fluid movements.
Ending Position
*The goal of this movement, in addition to learning to execute better handstands, is to

take the two transitions from prone to vertical and vice versa and combine them into a
fluid non-stop movement. The movement is called Porpoise because when you perform
it in this non-stop fluid fashion, you bear a striking resemblance to a swimming
Porpoise.

474
Swoop Legs Type I: ProneVertical

Exercise Goal
girdle, hips, glutes, hamstrings, quadriceps, and challenge prone and vertical dynamic
balance.
Set-up
hands on the floor.
Starting Position
Execution
ball to your arms and shoulders. As you are doing this, explode into a Handstand, using
the energy from the ball to assist you in your efforts. Once in a stable Handstand,
position your legs in the same position you did when you executed Pigeon Legs from
Intermediate Corbing™. From here, scissor your legs through straddle and hold Swoop
Legs with your leg position reversed.

475
Ending Position

476
Helicopter Legs Type I: ProneVertical

Exercise Goal
dynamic balance. This is a great exercise for not only cultivating upper body strength
and stability, but also for stretching the muscles of the hamstrings.
Set-up
hands on the floor.
Starting Position
Execution
ball to your arms and shoulders. Press into a handstand with legs extended straight up.
Once stable lower one leg down, keeping it straight, in the direction you are facing until
you feel a deep stretch in the hamstring. Bend the other knee where it is to help assist
with balance. In one fluid motion, scissor and extend both legs out in a wide straddle
until they have switched places.

477
Ending Position

478

Exercise Goal
girdle, triceps, hips, glutes, hamstrings, quadriceps, and challenge kneeling and prone
dynamic balance. This is the same movement as Intermediate Pounce Back except, in
the advanced version, you cannot touch any body parts to the ground during the entire
movement.
Set-up
Begin in a Kneeling position on top of the Ballast® Ball. Place your hands down onto the
ball.
Starting Position
Execution
In one swift motion, shift the weight from your knees to your hands while simultaneously
pouncing your legs straight back. Use your core to stabilize you as you transition onto
your belly and into Plank position.
Ending Position

479

Exercise Goal
girdle, triceps, hips, glutes, hamstrings, quadriceps, and challenge kneeling and prone
dynamic balance. This is the same movement as Intermediate Pouncing Straddle
except, in the advanced version, you cannot touch any body parts to the ground during
the entire movement.
Set-up
Starting Position
Execution
knees to your hands while simultaneously pouncing your legs back into straddle
position. Use your core to stabilize you as you transition onto your belly and into Plank
position with legs apart.
Ending Position

480
1/2 Barrel Type I: UprightProne

Exercise Goal
quadriceps, glutes, hamstrings, and challenge seated, supine, and prone dynamic
balance. The 1/2 Barrel is a very low risk yet high difficulty maneuver. You can transition
from Plank to Teaser or vice versa.
Prone
Upright
Set-up
To execute the 1/2 Barrel from an upright position, begin in Teaser position on the
Ballast® Ball.
Starting Position
Execution
Slowly roll down until you are almost in a Layout but not completely extended. From
here, rotate from your core onto one hip while keeping your entire body in one tight unit.
As you begin to roll off that hip and over into Plank position, keep your arms out to the
sides to help stabilize the movement as you come around. Finish in Plank position with
no body parts touching the ground for balance.

481
Ending Position

482
Upright
Prone
Set-up
Begin in Plank position on the Ballast® Ball with no hands or feet touching the ground.
Starting Position
Execution
Initiating the movement from your core, rotate onto your hip while keeping your entire
body in one tight unit. As you begin to roll off that hip and over into a semi-Layout or
Teaser position, keep your arms out to the sides to help stabilize the movement as you
come around. Finish the movement in Teaser position.

483
Ending Position
*In both variations of 1/2 Barrel, the goal is to perform the transitions without the aid of
your hands on the floor. If you cannot perform the movement without briefly touching
your hands down, that is okay. Practice until you can perform it without using the floor
as your aid.
*Keep in mind that this is an extremely difficult maneuver to execute properly. Have
patience.

484
Slippery Slope Type I: UprightProne

Exercise Goal
hamstrings, quadriceps, and challenge seated, prone, and supine dynamic balance. In
contrast to Barrel, this movement intentionally uses the ground to assist in executing
the maneuver. This will allow you to transition from an upright position to a prone
position.
Set-up
Starting Position
Execution
You are going to begin the same maneuver you learned in Barrel, but as you begin to
twist and rotate, you will simultaneously begin sliding forward, extending your legs
toward the floor. Essentially this movement is the Low Rider with a twist added. As
you are sliding forward and twisting, remember to keep your body in one tight unit. You
will end the movement in prone position with your feet on the floor and your belly/chest
on the Ballast® Ball.

485
Ending Position

486
Arachnid Twist Type I: UprightProne

Exercise Goal
quadriceps, glutes, hamstrings, and challenge seated, supine, and prone dynamic
balance. This movement will allow you to transition from upright/supine to prone
position.
Set-up
Starting Position
Execution
Begin to execute a Layout. As you begin to slide out forward, plant your left foot into the
ground. At the same time you do this, bend your right leg and wrap it over your left leg.
As your body begins to rotate, finish the twist through your upper body. You will end the
movement in prone position with your belly/chest on top of the Ballast® Ball and your
arms out to your sides.

487
Ending Position

488
Floating Straddle Type I: UprightProne

Exercise Goal
To develop stability, strength, and endurance in the core, chest, shoulder, shoulder
girdle, triceps, hips, glutes, quadriceps, hamstrings, and challenge seated and prone
dynamic balance. The Advanced Level Floating Straddle allows you to transition from
upright to prone position or vice versa. This movement occurs without ever coming into
contact with the ground. We call it Floating Straddle because, if executed properly, it
looks like you are floating over the Ballast® Ball as you straddle back and forth from
upright to prone and vice versa.
Prone
Upright
Set-up
Begin in Teaser position on the Ballast® Ball with your legs out in a straddle.
Starting Position
Execution
The wider the straddle, the easier the transition will be. Place your hands on the top of
the ball and shift your weight from your butt to your hands. In one fluid motion, press
down into the Ballast® Ball as you transition your legs from Teaser straddle position
back into Plank straddle position. Once you have transitioned, release your hands and
use them to gain stability, ending in Plank with no hands or feet touching the floor.

489
Ending Position
Upright
Prone
Set-up
Begin in Plank position on the Ballast® Ball with your legs out in a straddle.

490
Starting Position
Execution
The wider your straddle, the easier the transition will be. Place your hands on top of the
ball and shift your weight from your belly to your hands. In one fluid motion, press down
into the Ballast® Ball as you transition your legs from Plank straddle position forward
into Teaser straddle position. Once you have transitioned, release your hands and use
them to gain stability.
Ending Position

491
Stallion Type II: Upright

Exercise Goal
girdle, triceps, hips, glutes, quadriceps, hamstrings, and challenge kneeling and seated
dynamic balance. Stallion is a step up from Baby Stallion. In Stallion we are going to be
transitioning from a Kneeling to Sit position. This movement demands both strength and
balance so be patient.
Set-up
Starting Position
Execution
Place both your hands on the top of the ball. In one controlled motion, press down into
the top of the Ballast® Ball and bring your legs into straddle position. Use your core to
straddle your legs through to the front so that you finish in a Sit/Teaser position.
Ending Position

492
The Hybrid Type I: ProneUpright

Exercise Goal
girdle, triceps, hips, quadriceps, glutes, hamstrings, and challenge seated and prone
dynamic balance. This movement gets its name from the combination of many different
exercises into one fluid movement. The Hybrid borrows the movement patterns of
Rising Swan, Dropping Swan, Teaser, Raven, and Praying Mantis.
Upright
Prone
Set-up
Starting Position
Execution
Place your hands down on the ball shoulder-width apart. Take one leg and extend it
straight back so that it is parallel to the floor. This is the true starting position of The
Hybrid. From here, in one fluid motion, keep the extended leg straight and smoothly
swing it out in a gentle arc in the same direction you would if performing Praying Mantis
from the dry-land or Balance Trainer section. For example, if you are extending your
right leg back, swing it out toward your right side. As you are doing this you will naturally
begin to move into Dropping Swan. Execute Dropping Swan and pause at the Teaser
position.

493
Ending Position
Prone
Upright
Set-up

494
Starting Position
Execution
This is the opposite from what we just learned above. For the sake of balance, we will
execute the transition to the opposite side. From Teaser position, perform Rising Swan
but as you begin to rise, swing the extended outside leg in an arc until you are in a
Kneeling position with your hands on the ball and the opposite leg extended straight
back behind you.

495
Ending Position
Variation
-To advance the beginning or end of The Hybrid movement, extend the arm opposite of
your extended back leg so that it is parallel to the floor. This will create a higher level of
core engagement.

496
1/2 Porpoise Type I: ProneSupine

Exercise Goal
girdle, triceps, hips, glutes, quadriceps, hamstrings, and challenge prone, vertical, and
supine dynamic balance. 1/2 Porpoise is a step up from regular Porpoise. It is a very
core-intensive way of transitioning from a prone to supine position while passing through
the vertical position.
Set-up
Begin by lying prone on the Ballast® Ball.
Starting Position
Execution
Execute a Handstand. Once you are in a stable Handstand, execute Helicopter Legs.
Lower yourself down onto your bottom leg and hip as you press through your hands to
help initiate the movement. Allow your other leg to continue to helicopter over, which will
facilitate the twisting of the body, bringing you into a supine position. You should end the
maneuver in a supine position with your feet on the floor.

497
Ending Position

498
Pendulum Type I: UprightVertical

Type I: VerticalUpright
Exercise Goal
dynamic balance. Pendulum will allow you to transition from a Handstand to a standing
position on the floor and vice versa.
Vertical
Upright
Set-up
Begin by standing with the Ballast® Ball two feet in front of you.
Starting Position
Execution
The next series of movements happen without interruption. Lean forward and extend
your arms out toward the ball. As soon as your hands make contact with the top of the
Ballast® Ball, begin to lower down through your chest and arms. As your chest and
stomach make contact with the top of the Ballast® Ball, lift your legs off the floor. You
should only be in Plank position for a split second. Continue to raise your legs higher.
As your body begins to tilt forward, allow your arms to receive the weight of your body
and push up into a Handstand. Pause briefly in this position.

499
Ending Position

500
Upright
Vertical
Set-up
Begin in Handstand position just in front of the Ballast® Ball.
Starting Position
Execution
From Handstand position, gently lower until your chest and stomach make contact with
the ball. From here, begin to lower your legs down toward the floor. As you pass Plank
position, begin to bring your hands up to the top of the Ballast® Ball. As your feet touch
the floor, push-up through your arms and chest with enough force to bring you to a
standing position with the Ballast® Ball in front of you.

501
Ending Position
-With most Corbing™ movements, you are discouraged to use momentum, as this
reduces stimulation of the core. However with this particular exercise, momentum is
your ally.

502
Snapper Type I: VerticalUpright

Exercise Goal
girdle, triceps, hips, quadriceps, glutes, hamstrings, and challenge vertical and kneeling
dynamic balance through an explosive transitional movement.
Set-up
Begin by getting into a Handstand slightly in front of the Ballast® Ball.
Starting Position
Execution
Bend your knees and in one explosive motion snap your legs down onto the Ballast®
Ball while releasing your hands from the floor. Use your arms to then gain stability on
the ball.

503
Ending Position

504
Blazing Straddle Type I: VerticalUpright

Exercise Goal
girdle, triceps, hips, glutes, hamstrings, quadriceps, and challenge vertical and seated
dynamic balance. Blazing Straddle is an advanced exercise that requires a significant
amount of core strength and control. The idea is the same as the other straddles we
learned except you are going to execute this straddle through the movement of a
Handstand. The slower you perform this movement, the harder it becomes.
Set-up
Begin in Handstand position just slightly in front of the Ballast® Ball.
Starting Position
Execution
Bring your legs into straddle position. Drop your lower body down onto the ball by
lowering through your core while your upper body remains in a handstand. Only when
your butt touches the top of the Ballast® Ball do you release your hands from the
ground.

505
Ending Position

506
Forward Rollover Type I: ProneUpright

Exercise Goal
hamstrings, quadriceps, and challenge prone and seated dynamic balance. This is a
great movement to facilitate the never-ending interconnectedness of Corbing™ by
taking you from Ballast® Ball to floor movements without any interruption. This is the
same principle as the dry-land and Balance Trainer Rollover we already learned except
performed on the Ballast® Ball.
Set-up
Starting Position
Execution
Choose which shoulder you are going to somersault over. The next few steps happen
quickly. Take the arm of the shoulder you are going to roll over and tuck it down onto the
floor next to the ball. As you are doing this, tilt your upper body forward. Use your other
extended arm to lower your body down until the tucked shoulder makes contact with the
floor. From here, execute the Forward Rollover by tucking your chin to your chest and
using your core to drive your legs over your body. As you are coming out of the
Rollover, end in either Sit or Teaser position on the floor without ever letting your legs
touch the floor. You should be facing away from the Ballast® Ball.

507
Ending Position
*When transitioning from the Ballast® Ball to the floor with somersaults, it is very
important to keep your chin tucked into your chest for safety reasons.

508
Over-easy Type I: ProneUpright

Exercise Goal
girdle, triceps, hips, glutes, hamstrings, quadriceps, and challenge prone and seated
balance. This is a great movement to facilitate the never-ending interconnectedness of
Corbing™ by taking you from Ballast® Ball to floor movements without any interruption.
Much like the Forward Rollover, this movement will allow you to transition from the
Ballast® Ball to the floor without any interruption to your movements. This is merely a
more complex and core-intensive version of the Forward Rollover we just covered
above.
Set-up
Starting Position
Execution
Walk your body forward until you are in a Push-up position with your feet on top of the
Ballast® Ball and arms extended. From here, lower down until your chest touches the
floor. Now you are going to choose a shoulder and perform a Forward Rollover. As you
execute the Rollover, try to keep your legs as straight as possible. This will increase
your level of core engagement. As you come out of your Rollover, end in Teaser
straddle position without your legs ever coming into contact with the floor.

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Ending Position

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Ninja Roll Type II: Prone

Exercise Goal
dynamic balance. Simply put, when performed properly, this transition makes you feel
like a Ninja. This movement will allow you to transition from the Ballast® Ball to the floor
in style. This is a great movement to facilitate the never-ending interconnectedness of
Corbing™ by taking you from Ballast® Ball to floor movements without any interruption.
Set-up
Begin by lying in Plank position on the Ballast® Ball.
Starting Position
Execution
The next series of movements happens very quickly. Place one hand down on the floor
in front of you. Take the other arm and tuck it down next to the ball so your shoulder
begins to roll forward. As you are doing this, tilt your upper body forward as you begin to
execute the beginning of a somersault over the rolled shoulder. As you tuck your chin to
your chest and begin to flip over the designated shoulder, you are going to shift your
hips over toward the opposite side of your body. As you do this, shift your somersault
over to the opposite shoulder without interruption. Allow the somersault to continue,
ending the movement facing the ball on the opposite knee of the shoulder you initially
rolled over.

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Ending Position

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The Switcheroo Type I: ProneSupine

Type I: SupineProne
Exercise Goal
girdle, triceps, hips, glutes, hamstrings, quadriceps, and challenge prone and supine
dynamic balance. This movement will allow you to transition from prone to supine and
vice versa with more emphasis placed on twisting.
Supine
Prone
Set-up
Begin in Push-up position with your feet on top of the Ballast® Ball and arms extended.
Starting Position
Execution
Cross one of your feet over top of the other. Whichever foot is crossed on top of the
other, you are going to lead the twist with that same side arm. For example, if you cross
your right foot over your left, you are going to lead the twist with your right arm. From
this position with legs crossed, begin the twist by lifting your right arm off the floor and
sweeping it in an arc over the top of your body and down toward the other side. As you
sweep the arm, your body will naturally twist, causing your feet to become uncrossed.
As you come around from the twist, place your right arm down onto the floor so you end
the movement in the supine Breakfast Table position.

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Ending Position
Prone
Supine
Set-up
Begin in Breakfast Table position.

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Starting Position
Execution
Cross your right foot over your left. In one controlled motion without sagging your body,
sweep your right arm over the top of your body as you twist into a prone position. The
twist will uncross your feet and put you into a Push-up position with your feet on top of
the Ballast® Ball and arms extended.

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Ending Position
Orbiting
Knogging
Inchworm
Walk The Plank

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Orbiting *Upright
Exercise Goal
hamstrings, quadriceps, and challenge seated and kneeling dynamic balance. Orbiting
is what inspired the name Corbing™. When executing this movement with finesse and
control, you are Orbiting not only your body on top of the Ballast® Ball but also Orbiting
the ball around the room. It is a truly beautiful and fluid movement. It is a combination of
three movements in one continuous fluid sequence. The sequence is 1. Rising Swan, 2.
Dropping Swan, 3.Teaser or Layout, continuously repeated. When you are Orbiting, use
both of your hands to help stabilize and propel you through the sequence.
Set-up
Execution
Executed Rising Swan. Rather than pause at the top in a kneeling position, continue the
movement by executing Dropping Swan. As you are coming into Teaser position, repeat
the sequence by executing Rising Swan again into Dropping Swan and Teaser.

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Here is an Orbiting Sequence which better conveys the migratory nature of the
movement:

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Knogging *Upright
Exercise Goal
quadriceps, hamstrings, and challenge kneeling dynamic balance. Knogging is a great
way to migrate back to better positioning in a room without getting off the Ballast® Ball.
Its name was inspired by its Kneeling position combined with its jogging-like movement.
Set-up
Begin by Kneeling on top of the Ballast® Ball.
Starting Position
Execution
You are going to be pulling your knees backward and inward. Start with small pulls, as
this movement tends to pick up momentum quickly and can cause you to fall. Alternate
left knee and right knee in a constant rhythmic tempo. If you find yourself picking up too
much speed, you can always just flop your chest and belly forward onto the ball to end
the movement safely. If you want to turn as you are Knogging, simply give less input
into pulling the ball and more input to turning your body on the ball. This is the same
idea as Turning Points vs. Pirouette. With Turning Points, you are applying a lot of input
through your knees into the ball to stay tightly connected as you rotate. When
performing a Pirouette, you are turning your body independently on top of the ball by
giving less input through your knees.
Knogging sequence:

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Inchworm *Upright
Exercise Goal
girdle, triceps, hips, pelvis, quadriceps, and challenge seated dynamic balance. The
Inchworm is just a very slow Migratory Sit. When performing sequences that utilize walls
or objects to bounce from, it is sometimes necessary to adjust the distance a few inches
without sacrificing the interconnectedness of the movements. These extra inches often
put you in proper position to successfully execute the sequence without having to pause
and reposition yourself. However, this is an extremely challenging exercise simply by
itself.
Set-up
Begin in a Sit on the Ballast® Ball with your hands on the top sides of the ball.
Starting Position
Execution
In one motion, press down into the ball with your hands, engage your core, and lift your
butt off the top of the Ballast® Ball. In the split second your butt is elevated, you are
going to use your hands to gently slide the ball a few inches forward or backward. This
is a difficult maneuver so be patient.

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Walk the Plank *Prone

Exercise Goal
girdle, triceps, hips, glutes, hamstrings, and challenge prone dynamic balance. This is
the same idea as Inchworm only performed from a prone/Plank position.
Set-up
Begin by lying in Plank position on the Ballast® Ball. Place your hands on the top sides
of the ball.
Starting Position
Execution
In one controlled motion, press down through your hands, engage your core, and lift
your stomach off the Ballast® Ball. In the split second your body is elevated, use your
hands to slide the ball forward or backward a few inches.
Ending Position

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Advanced Level Dry-Land

• Step ThroughInchworm
• Step ThroughTeaser (Reversible)
• Rising SwanPraying Mantis
• The HybridPraying Mantis (Reversible)
• InchwormMeditation Man (Reversible)
• RavenPlank (Reversible)
• RavenProne Push-up position (Reversible)
• LugeShoulder Stand (Reversible)
• Blazing StraddleKicks (Reversible)
• Handstand
Opposer
Mountain Climber
Arachnid
• Blazing StraddleStep Through
• SnapperBurpee
• Hungry Cheetah
Opposer
Mountain Climber
Arachnid
• The Hybrid (From Teaser)Ninja Roll (Reversible)
• Forward RolloverStep ThroughJackknife
• Backward RolloverAn Arm and a LegRaven
• The Hybrid(From Teaser)Forward Roll
• PorpoiseLimbo
• Downward Dog Hungry Cheetah (Reversible)
• Hungry CheetahPlankElevation Push-upWalk-up
• LayoutShoulder StandBridgeTeaser (Reversible)
• Step ThroughTeaserArachnidKickDownward Dog
• Downward DogMountain ClimberPraying Mantis (Reversible)
• Ninja RollDownward Dog
• Ninja RollRaven (Reversible)
• Ninja RollPraying Mantis (Reversible)
• Praying MantisMarching Soldier (Reversible)
• HandstandKickDownward DogRepeat
• Ninja RollHybrid Alternate Position
• Mountain ClimberHybrid Alternate PositionNinja RollRepeat
• Hungry CheetahCobraLadybugLimboBurpeeRepeat
• Hungry CheetahKickDownward Dog
• Forward RolloverStep ThroughJackknifeRepeat
• Helicopter LegsSwoop Legs
• HandstandMarching SoldierSingle-Leg TRepeat

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• HandstandSide PlankRotating Side PlankRepeat

• Hungry Cheetah
Opposer
Mountain Climber
Arachnid
• InchwormThe HybridReverse and Repeat
• V-upShoulder Stand (Reversible
• Side PlankRotating Side PlankMountain ClimberNinja RollSide
PlankRepeat
• Step ThroughProneTeaserRepeat
• Hungry CheetahOpposerSidewinderHurdler Stretch PositionThe
HybridMarching SoldierRepeat
• Backward RolloverThe Hybrid Repeat
• Backward RolloverThe HybridSingle-leg BridgeOpposites AttractRepeat
• Downward DogSwitcherooBreakfast TableSwitcherooDownward Dog
(To increase the difficulty of this sequence keep on leg elevated the entire
time)
• Elevation Push-upSwitcherooBreakfast TableTeaser (Reversible)
• Burpee(ProneUpright)Handstand (Reversible)
• Burpee1/2 BarrelPike-upStep ThroughRepeat
• Hungry CheetahMountain ClimberDownward DogSwitcherooBackward
RolloverRepeat
• Step Through (uprightprone) Switcheroo
Advanced Level Balance Trainer

• Forward RolloverDry-land
• Sit
• Teaser
• Opposites attract
• Rising Swan
• Backward RolloverDry-land
• Raven
• Pounce Back
• RavenDownward Dog
• Dry-land Step ThroughBalance Trainer Bridge (Reversible)
• Praying MantisBaby Dolphin (Reversible)
• RavenDownward DogSide Plank (Reversible)
• Downward DogRaven (Reversible)
• Praying MantisBaby DolphinHelicopter LegsPraying Mantis
• Backward Rollover Dry-land Raven Dry-land Step ThroughBridge
• Hungry CheetahPounce BackWalkoutRepeat
• Praying MantisBaby Dolphin (Reversible)
• Backward RolloverDry-Land Downward Dog
• Forward RolloverDry-land Opposites Attract

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Advanced/Expert Level Ballast® Ball

• Full WindmillAll Upright (Except Standing)
• Full Windmill
o Contortionist
o Low Rider
o Arachnid Twist
• Porpoise
o Rising Swan
o Orbiting
o Arachnid Twist
o Low Rider
o Layout
o Contortionist
• Pike-upBlazing Straddle
• TakeoffSide PlankThe SwitcherooBreakfast TableThe Switcheroo
• Hungry CheetahPlankBurpeeDropping SwanPigeon Legs
• TakeoffHandstandSingle Leg Lunge
• Full WindmillRising Swan
• OrbitingHumble PIrateOpposites Attract (Reversible)
• Flying SquirrelOrbiting
• Arachnid TwistTakeoffBurpeeDropping Swan
• Dropping SwanRolloverTakeoff
• Dropping SwanArachnid TwistTakeoff
• CircumnavigatorOrbiting (Reversible)
• Extended SwanDropping SwanLow RiderContortionist
• Opposites AttractOrbiting
• The HybridLow Rider
• The HybridOrbitingOpposites Attract
• Blind-Man MountElevation Push-upSide Leg Raises
• StallionLow RiderContortionist
• StallionLow RiderContortionistTakeoffSidewinder
• LimboStallionHumble Pirate
• HybridExtended Swan

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Movement Variation
Elevation Training Mask
Elevation Training Mask 1.0 Elevation Training Mask 2.0
The Elevation Training Mask is as device you wear over your face to increase
pulmonary resistance and strengthen the muscles responsible for inspiration of breath.
There are currently two versions of the mask: the 1.0 and 2.0. The first generation mask
covers the entire face whereas the second generation only covers the mouth and nose.
Due to the improvements of the 2.0 version, the 1.0 has become somewhat obsolete.
When added to your Corbing™ practice, they add an extremely stimulating and
challenging variation to your training. Proper breathing is an integral part of all areas of
fitness but is often overlooked. Breath gives us life. The first action a healthy human
being does at birth is draw breath. However, most of us neglect this area of training.
Few athletic disciplines outside of Yoga, Free Diving, and Martial Arts focus on proper
breathing techniques. Breath control helps you increase your abdominal strength and
breath awareness. By creating pulmonary resistance on the lungs and challenging the
muscles of the diaphragm and external intercostals to work harder, we force our bodies
to adapt accordingly. There are different caps that restrict the inflow of oxygen to
different levels. Be sure to follow the guidelines as outlined in the Elevation Training
Mask instruction manual.
The Elevation Training Mask can be used in conjunction with ALL Corbing™ exercises,
both dynamic movements and static holds, on all three workout surfaces: floor, Balance

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Trainer, and Ballast® Ball. Because you have already learned all these movements,
there is no need for further explanation. Simply perform the movements you already
learned with the mask on. Performing any form of exercise with the mask on will
significantly increase the level of difficulty. Because of this, be cautious when first
using the mask and progress appropriately. Be sure to follow the owners manual on
how to properly utilize this piece of equipment. This is an advanced piece of training
equipment. You are intentionally inducing a hypoxic environment on your body so be
very cautious when first learning how to operate this mask.
Dry-land Kicks (Elevation Training Mask 2.0) *Upright

Exercise Goal
To develop strength and endurance in the core, hips, glutes, hamstrings, shoulders,
shoulder girdle, and triceps. Performing this exercise with the Elevation Training Mask
changes the emphasis of the exercise to breath control and awareness.
Set-up
Begin on the floor wearing the Elevation Training Mask.
Execution
Execute a Kick the same way you learned in Intermediate Level Corbing™.

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Balance Trainer Plank (Elevation Training Mask 2.0) *Prone

Exercise Goal
shoulder girdle, and challenge prone static balance. Performing this exercise with the
Elevation Training Mask changes the emphasis of the exercise to breath control and
awareness.
Set-up
Begin by lying prone on the Balance Trainer while wearing the Elevation Training Mask.
Execution
Execute Plank the same way you learned in Beginner Level Corbing™
Ending Position

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Ballast® Ball Static Sit (Elevation Training Mask 2.0)*Upright

Exercise Goal
To develop stability, strength, and endurance in the core, pelvis, shoulder girdle, and
challenge seated static balance. Performing this exercise with the Elevation Training
Mask changes the emphasis of the exercise to breath control and awareness.
Set-up
Begin by sitting on the Ballast® Ball with your feet on the floor while wearing the
Elevation Training Mask.
Execution
Execute the Sit the same way you learned in Beginner Level Corbing™

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Dry-land Breakfast Table (Elevation Training Mask 2.0) *Supine

Exercise Goal
To develop strength and endurance in the core, shoulders, shoulder girdle, triceps, hips,
glutes, and hamstrings. Performing this exercise with the Elevation Training Mask
changes the emphasis of the exercise to breath control and awareness.
Set-up
Begin by sitting on the floor with your legs fully extended while wearing the Training
Mask. Place the palms of your hands on the floor close to your hips so that your fingers
are pointing behind you or out to the sides.
Starting Position
Execution
In one motion, press down into your hands as you raise your body off the floor. Press
your heels into the floor as you raise your hips as high as you can. Hold this position.
When finished, lower back down to the starting position
Ending Position
-This particular movement is being executed with the addition of the Blindfold, a concept
that we will discuss shortly.

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Surge™
The Surge™ is a cylindrical tube that you fill with various amounts of water to create
volatile and unpredictable shifts in the center of gravity. By training with such a volatile
substance as water, we force our bodies to react to this unpredictable and unstable
stimulus by cultivating what we call “Reactive Stability.” The Surge™ imposes top-down
instability through Dynamic Fluid Resistance (DFR) to challenge your proprioceptive
system as well as core strength and stability. There are two different sets of handles on
the Surge™ to allow for a variety of grip positions. There is a plethora of ways to utilize
this unique tool, enough to require its own manual. We will cover a few basic ways to
utilize this in conjunction with the Corbing™ movements you have learned thus far.
When utilizing the Surge™ there are 4 main intentional and unintentional water
actions:
• Quiet/Still
• Oscillating
• Dumping
• Crashing
Intentional water actions are purposefully induced by the participant to achieve a

specific training effect, whereas unintentional water actions can occur as a result of a
possible deficiency in an individuals movement execution. Both water actions stimulate
the body to adapt and each stimulates the body and mind differently. For more
information on how to utilize the Surge™, visit www.discoveryourcore.com or visit the
official Surge™ website at www.getthesurge.com.

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Dry-land Marching Soldier w/ Dumping Action (Surge™ )*Upright

Exercise Goal
To develop strength and endurance in the core, quadriceps, hamstrings, hips, and
glutes and challenge dynamic standing balance. Essentially this is a lunge with special
emphasis placed on balance in the beginning of the movement. If can be done forwards
or backwards.
Set-up
Begin by standing upright on the ground with feet shoulder-width apart holding the surge
at shoulder height with a neutral grip.
Starting Position
Execution
Initiate the lunge by stepping forward with your right leg. Over exaggerate the step so
that your knee is above the ankle and the calf is vertical. This will reduce the pressure
on the knee. As you lunge forward, dump the Surge™ to the side of the front leg. For
instance if you lunge forward with the right leg as pictured below, dump the Surge™ to
your right side. From this position, press back in one smooth motion to the starting
position.

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Ending Position

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Dry-land Layout w/ quiet water action (Surge™) *Supine

Exercise Goal
and challenge supine dynamic balance.
Set-up
Begin in Teaser position with legs extended and the Surge™ extended straight
overhead with a neutral grip.
Starting Position
Execution
Keeping the water inside the Surge™ as quiet as possible, engage the core by tucking
your tailbone and trying to touch your naval to your spine. From here, slowly lower the
upper and lower body until your entire body is straight. Dont let your legs or the upper
portion of your back touch the floor. Keep your arms extended through the entire
movement as you try to maintain a level Surge™. This is Layout position. Focus your
gaze on your belly button or your toes to help engage the abdominal muscles. You can
hold this position, or reverse the movement in one motion by returning your body to
Teaser position with the Surge™ extended overhead.
Layout Position

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Ending Position

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Balance Trainer Sit w/ Oscillating Action (Surge™) *Upright

Exercise Goal
and challenge seated dynamic balance.
Set-up
Begin in Sit position in the center of the Balance Trainer holding the Surge™ slightly
overhead with a neutral grip and 90 degree bends at the elbows.
Starting Position
Execution
Without sacrificing the integrity of your Sit, begin to slowly oscillate the water from side
to side. Brace and stabilize from your core as the water tries to knock you off balance.
Repeat as many times as desired. Once you begin to sacrifice proper form, end the set.

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Balance Trainer Kneel w/ Crashing Action (Surge™) *Upright

Exercise Goal
To develop stability, strength, and endurance in the core, hips, quadriceps, hamstrings,
shoulders, shoulder girdle, challenge kneeling dynamic balance with special emphasis
on maintaining good posture through the posterior chain.
Set-up
Begin by getting into a Kneeling position with your knees equidistant from the center of
the Balance Trainer. Hold the Surge™ with a neutral grip at shoulder height.
Starting Position
Execution
Keeping your core tight and your posture upright, extend the Surge™ in front of you as
you rotate the cylinder 90 degrees until it is vertical. Allow the water to crash to the
bottom of the Surge™. Maintain good posture as you execute a paddling-like motion
with the Surge™ and crash the water to the bottom on the other end of the Surge™.
When you are nearing the end of this paddling-like motion, intentionally crash the
Surge™ abruptly as you brace your body to react to the crashing water action. Repeat
as many times as desired until form begins to suffer. Executing this movement with your
feet touching the floor will provide for more stability. Executing the movement with your
feet off the floor will increase the difficulty.

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Ending Position

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Ballast® Ball Sit w/ Oscillating Action (Surge™) *Upright
Exercise Goal
and challenge seated dynamic balance.
Set-up
Begin in Sit position in the center of the Ballast® Ball holding the Surge™ slightly
overhead with a neutral grip and 90 degree bends at the elbows.
Starting Position
Execution
Without sacrificing the integrity of your Sit, begin to slowly oscillate the water from side
to side. Brace and stabilize from your core as the water tries to knock you off balance.
Repeat as many times as desired. Once you begin to sacrifice proper form, end the set.

541
Ballast® Ball Plank w/ Quiet Action (Surge™) *Prone

Exercise Goal
shoulder girdle, and challenge prone static balance. Performing this movement with the
Surge™ greatly increases the difficulty of the movement.
Set-up
legs fully extended on the floor. Place the Surge™ onto the floor in front of you with a
neutral grip.
Starting Position
Execution
Raise the Surge™ slightly off the floor, keeping it level and as quiet as possible. Hold
this position until your form begins to suffer. Do not strain your neck. Allow your head
position to remain neutral. Slowly lower back down until your legs return to the floor to
end the movement.
Ending Position

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Combining Supplemental Tools

As you grow more confident with the use of the various supplemental tools, you can
become more creative by combining some of them within the same exercises. There are
a plethora of combinations to explore here, so much that it would require its own
separate manual. Some supplemental tools cannot be used together for obvious
reasons. For example, you cannot juggle or execute wall ball drills on a Ballast® Ball or
Balance Trainer with a blindfold covering your eyes. We encourage you to get creative,
but please do it realistically and safely.
Since the Elevation Training Mask 1.0 and 2.0 are compatible with every single
movement and surface in Corbing™, it does not require much more instruction than
that. You can combine this tool with any other supplemental tool. We chose to show a
few combinations utilizing the blindfold, the medicine ball, and the Training Mask, to give
you a better understanding of how to explore these areas of your practice. Keep in mind
that, once you put the blindfold on, you should limit yourself to only dry-land and the
Balance Trainer for safety reasons.

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Dry-land Sit (Medicine Ball Twists) *Upright

Exercise Goal
To develop strength and endurance in the core, shoulder girdle, hips, quadriceps, and
challenge seated dynamic balance while creating variation within an existing
Set-up
Get into Sit position on the floor with the medicine ball while wearing a Blindfold.
Starting Position
Execution
Twist to the right, then back to the left. Repeat.
Ending Position

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Balance Trainer Sit (Medicine Ball Twists) *Upright

Exercise Goal
quadriceps, and challenge seated dynamic balance while creating variation within an
existing exercise.
Set-up
Get into Sit position on the Balance Trainer with the medicine ball while wearing a
Blindfold.
Starting Position
Execution
Twist to the right, then back to the left. Repeat.
Ending Position

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Dry-land Arachnid (Training Mask 2.0 and Blindfold) *Prone

Exercise Goal
To develop strength and endurance in the core, hips, glutes, chest, shoulders, shoulder
girdle, and triceps. The Arachnid gets its name from the spider-like movements of the
legs. This is a fun, challenging, and creative movement that allows you to transition into
numerous other movements.
Set-up
Begin in Push-up position with arms extended wearing the Training Mask and Blindfold.
Starting Position
Execution
Step your right leg up slightly behind your right hand. Now rotate the toes slightly
outward. Extend the left hand about one foot forward. Your left leg should be extended
straight back behind you. In one motion, touch your right knee to your right elbow as you
rotate your torso slightly to the right and look back at your right knee. As you rotate, try
to lengthen your body through your extended leg and front arm. Do your best to kee
your body elevated on just your hands and feet. This is a difficult maneuver, but through
practice of good body mechanics, your proficiency will increase faster.
Ending Position

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Balance Trainer Metronome (Training Mask and Blindfold) *Prone

Exercise Goal
To develop stability, strength, and endurance in the core, hips, glutes, hamstrings, and
shoulder girdle. This exercise targets the back of the body. This is not only a challenging
interruptions. Performing this movement with the Training Mask and Blindfold will
change the emphasis to breath control and awareness as well as add variation through
the removal of vision. Remember to not let momentum do the work, control the speed of
your rocks so your core stays at maximum engagement.
Set-up
Begin in Plank position on the Balance Trainer wearing the Training Mask and Blindfold.
You can position your arms extended behind you or out to your sides with 90 degree
bends at the elbows.
Starting Position
Execution
Start by executing a Prone Torso Raise by lifting your upper body up as you drive the
tops of your feet into the floor. Now reverse this movement by engaging the muscles of
the lower back and executing a Plank that goes slightly too far forward. Continue without
interruption by executing a Prone Leg Raise. This will tilt your upper body down as your
legs lift higher. Now continue to rock back and forth until you find the smooth transition
between the three exercises.

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Ending Position

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Expert Corbing™
Expert Corbing™ is going to incorporate every movement you have learned in addition
to some new and extremely challenging maneuvers. Only the new material is listed
below. Expert Corbing™ is for experts only. These are very high-risk maneuvers with
consequences if not performed correctly. The risk for falls at this level is a matter is very
high. Please proceed with caution.
5 Positions
Vertical
Upright
Supine
Prone
Side
Base Poses
Kneel
Sit
Teaser
Plank
Roly Poly

Full Windmill

Porpoise
Base Poses
Kneel Sit Teaser Plank Roly Poly

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Full Windmill

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Full Windmill Type II: Upright

Exercise Goal
To develop stability, strength, and endurance in the core, shoulder girdle, hips, and legs.
This is a full body movement, however, it demands a lot of core and lower body strength
and control to successfully execute. Your glutes, quadriceps, hamstrings, adductors,
abductors, and core are going to all be working in a synergistic manner. Expert Level
Full Windmill is the same execution as the advanced level except you will end the
movement in an upright sit position without your feet on the floor. This places a large
amount of deceleration forces on the body. It is your goal to train your body to develop
the strength and stability to absorb these forces, primarily through your core, and stop
the movement without the use of the floor.
The ultimate goal of the Expert Level Full Windmill is to execute the movement and
finish without using your feet to touch the floor. To develop the ability to control this
amount of deceleration strictly through your core is a true testament to core strength,
control, and balance. The pictures below show the finish with feet on the floor to help
you build proper mechanics. Start from there until your mechanics are consistent, then
start to remove your feet.
Set-up
Begin in Sit or Teaser position on the center of the Ballast® Ball. This movement can be
initiated with your feet on or elevated off the floor. Beginning the movement with your
feet and legs elevated off the floor will increase the difficulty of this movement, so when
first learning this maneuver, it is ok to start with you feet on the floor.
Starting Position

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Execution
Keep in mind that all these actions occur simultaneously. In one controlled motion, drop
your right arm to the floor as you begin to twist your body toward your right arm. Scissor
your legs so that they are essentially trading places while your body is twisting through
the movement. As you approach the 1/2 Windmill stopping point, continue to scissor
your legs through even harder. This will finish the last half of the rotation and place you
in an upright position.

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Ending Position
Porpoise

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Porpoise Type I: ProneUpright

Exercise Goal
girdle, triceps, hips, glutes, quadriceps, hamstrings, and challenge prone, vertical, and
supine dynamic balance. 1/2 Porpoise is a step up from regular Porpoise. It is a very
core-intensive way of transitioning from a prone to supine position while passing through
the vertical position.
Set-up
Begin by lying prone on the Ballast® Ball with your legs parallel to the floor.
Starting Position
Execution
Execute a Handstand. Once you are in a stable Handstand, execute Helicopter Legs
while twisting your lower body 90 degrees to one side. Lower yourself down onto your
bottom leg and hip while allowing your other leg to continue to helicopter over so that
you end in a Layout with your feet on the floor.

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Ending Position

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Building Your Workout

This section will educate you on how to properly structure your Corbing™ exercises into
an organized, enjoyable, and challenging workout. Please remember that this program
is to be used in conjunction with a well balanced comprehensive training program.
Warm-up/Cool-down
Before you begin and end every exercise session, we strongly advise you to properly
warm-up and cool-down to reduce your risk for injury as well as promote better flexibility
and faster recovery. Listed below is a short 5 minute warm-up and cool down designed
to prepare your body and mind for the workout session as well as help you cool down
from the session. This 5-minute routine is not written in stone, so feel free to add
anything else specific to your individual physical needs. It is not mandatory that you
perform this exact warm-up. Should you choose to warm-up with a light run or stationary
bike ride that is also appropriate. The lesson here is to properly warm up the body and
mind to prepare for the training session ahead. This is simply listed as a potential
option.
WalkoutCobraDownward Dog. Hold the Cobra and Downward Dog positions for 5
breaths each, then reverse the Walkout back to standing position. Repeat this sequence
3-5 times.

556
Workout Structure
Now that you have learned the movements, you need to learn how to structure your
workouts. It can be overwhelming at first trying to figure out how to piece it all together,
so we have divided the approach to structuring workouts into three different categories:
Classic Structure, Sequence Structure, and Cross-Linked Structure.
Classic Structure
This approach is what most people think of when they picture a traditional exercise
program. Selecting one exercise at a time and designating a specific number of sets,
repetitions, and rest periods. This approach to Corbing™ challenges you to hone in and
focus on one particular exercise to build strength, endurance, and proficiency in that
specific movement.
For example, if you choose Prone Leg Lifts on the Ballast® Ball as your movement, you
then need to decide how many sets, repetitions, and rest periods you will perform. As a
general guideline, we recommend sets of 10-15 repetitions with 30-60 seconds rest
between efforts. Beginner level participants should perform to 1-2 sets per exercise
while Intermediate and Advanced Level participants can perform 2-3 sets or more
should they choose to do so. You can alter the numbers however you wish. This is
simply a general baseline starting point.
Prone Leg Lifts
*For a tougher challenge, you can connect multiple exercises and perform them all in a
non-stop circuit without resting until you complete one cycle. Attach 3-5 exercises and
rest 30-60 seconds after completion of each cycle. Below is an example of a 3 exercise
Ballast® Ball circuit.

557
1. Prone Leg Lifts x 10 repetitions

2. Prone Torso Raises x 10 repetitions
3. Prone Swimmer Kicks x 20 repetitions
1 2
-Complete these three exercises in a row without pausing to rest, then upon completion
of the cycle rest 30-60 seconds, then repeat.
Sequence Structure
This approach is the essence of Corbing™. It is most compatible with dry-land and
Ballast® Ball movements because the transitions create the fluid interconnection of your
movements that is so unique to Corbing™. To create a sequence, follow the directions
below.
Creating a Sequence
This section will teach you how to start creating your own sequences by combining
exercises together. There are a few key factors that, once understood, will make the
process much more enjoyable. In order for you to successfully combine exercises into a
smooth and seamless sequence, you must first understand compatibility with regard to
the movements.
We already covered the three different types of transitions. Type I transitions are simple.
You are transitioning from one position to another through one movement (ex.
UprightProne). Type II transitions will allow you to transition within the same position
through the execution of a single movement. Finally, Type III transitions will allow you
to transition within the same position through the addition of another compatible
movement. It is important to remember that when forming Type III transitions, just

558
because two movements are in the same “position” does not mean they are compatible.
This will be covered in the “Upright” Compatibility Issues section.
A typical sequence has about 3-5 exercises combined together. People tend to forget
the order and movements after about the 5th exercise. For the first example, we are
going to choose 3 exercises.
Step 1: Choose an exercise

Movement: Downward Dog
Nature of movement: Stationary
Position: Prone
Step 2: Choose a second exercise that is compatible with Downward Dog. Since
Downward Dog is classified as prone, your second exercise either has to be a prone
stationary movement, or transitional movement that begins in the prone position.
Movement: Arachnid
Nature of movement: Stationary
Position: Prone
Transition Type: III
Step 3: Choose a third exercise.

Movement: Kick
Nature of movement: Type I transition

559
Position: ProneSupine
Transition Type: I
Execution: Get into Downward Dog position. In a smooth and controlled motion, execute
Arachnid. From this position, take your extended back leg and kick it through to the
opposite side. If your left leg is extended back, you will be kicking to your right. This will
put you into the supine Kick position.

While this sequence is appropriate, it leaves us in a position where we have to get up

and re-position ourselves in order to repeat the sequence starting from Downward Dog.
One way to overcome this obstacle is by coming Full Circle.
Coming Full Circle
Coming Full Circle simply means that we end the sequence in the same position we
started in. This allows us to repeat the sequence without interruption to the flow of the
movements. Coming Full Circle is how we achieve the seamless interconnection that is
specific to Corbing™.
After our third exercise in the previous example, we were in a supine Kick position. If
we want to come Full Circle to finish the movement where we began in Prone

560
Downward Dog, we have two options: we can add more movements or reverse the
order of the sequence.
Option 1: Add the necessary movements to transition back to Downward Dog.
If we are in a supine Kick position and we need to get back to the prone position, we
need to add a few more movements. From a Kick position, simply drop down to a Sit
position. From here, execute Barrel. This will bring you back to prone and the starting
position for Downward Dog.
-We have now taken our 3 movement sequence and turned it into a 5 movement
sequence. The new order of exercises is now:
-Downward Dog ArachnidKickSit1/2 Barrel.

Downward Dog Arachnid Kick

Sit Barrel
You can now repeat this sequence without any interruption. This particular sequence
will turn you 90 degrees to one side every time through.
Option 2: We can Reverse the order of the movements within the sequence.
This option may not work for certain sequences. You will learn through trial and error
very quickly which exercises are most conducive to Reversals. However, it works in this
particular example.

561
From the Kick position, reverse your movement and execute Arachnid. From here, you
are going to extend your right leg back behind you and execute Downward Dog to finish
the reversal.

Kick Arachnid Downward Dog
The “Upright” Compatibility Issue
The biggest obstacle you will likely encounter when creating sequences concerns
movements performed in the upright position. This position is a bit more complex than
the other three because within this position, there are three different sub-positions:
-Seated
-Kneeling
-Standing
It is important to understand that compatibility between movements within the upright

position not only concerns the position itself with regard to the other exercises
attempting to be connected, but also to the sub-position (Seated, Kneeling, Standing).
This is much more easily understood through an example.
Step 1: Choose an exercise

Movement: Teaser
Nature of Movement: Stationary
Position: Upright

562
We are now in a seated “upright” Teaser position and we wish to transition to an

“upright” standing position. We choose Marching Soldier as our second exercise
Step 2: Choose a second exercise

Movement: Marching Soldier
Nature of Movement: Stationary
Position: Upright
Now we run into the “Upright” issue. We cannot transition from our butt (Teaser) to a
standing position (Marching Solider) because Teaser is a “seated” upright movement
while Marching Soldier is a “standing” upright movement. So in order to successfully get
from a seated to a standing position, we need to add a movement in between. In this
case, the most logical answer is Humble Pirate because it will transition us from a
seated to Kneeling position, from where we can now successfully execute Marching
Soldier. So the progression is now TeaserHumble PirateMarching Soldier.

Teaser Humble Pirate Marching Solider
As you become more familiar with the movements, you will run into this problem less
and less. To help you get started in executing sequences as well as creating your own,

563
we have included a short index of popular exercise combinations for beginner,

intermediate, advanced, and expert levels.
As you progress in your practice, you can increase the number of movements you
connect. Here is an example of an Intermediate Level Dry-land Corbing™ Sequence:
-Downward Dog ArachnidKickSit1/2 Barrel.

Downward Dog Arachnid Kick

Sit Barrel
The goal for a sequence is to perform it without any interruption to your movements.
Start slowly and repeat the sequence until you can perform it with fluid precision.
Cross-Linked Structure
This approach combines both Classic and Sequence Structures by crossing into both
categories and linking the execution techniques together. This type of structure
challenges you to execute fluid interconnected movements in combination with a
specified number of repetitions for particular movements.
Create a sequence by choosing 3-5 different movements. Next, pick certain movements
in the sequence and designate a number of repetitions to them. Then connect them all
together. Stay with a low number of repetitions at first since you will not be resting in
between. Here is an Intermediate Ballast® Ball Cross-Linked Structure sequence:

564
1. Limbo x 3 repetitions
2. Pounce Back to Plank
3. Prone Leg Lifts x 5 repetitions
4. Burpee
1(3 repetitions) 2
3 (5 repetitions) 4

565
Corbing™ Movement Master List with

Position(s)
It should be noted that the order of the movements have been reorganized by Position.
This will make it easier to search for compatible movements when creating a sequence.
Beginner Level
Sit (upright)………………………………………...34
Kneel (upright) ………………………………………..35
Hurdler Stretch (upright) ………………………………………..36
Pigeon Legs (upright) ………………………………………..37
Teaser (upright) ………………………………………..43
Marching Soldier (upright) ………………………………………..55
Crossover (upright) ………………………………………..56
Rubber Knees (upright) ………………………………………..57
Plank (prone) …………………………………………33
Downward Dog (prone) …………………………………………50
Push-up (prone) …………………………………………52
Mountain Climber (prone) …………………………………………53
Cobra (prone) …………………………………………54
Swimmer Kicks (prone) …………………………………………39
Prone Torso Raises (prone) …………………………………………40
Prone Leg Lifts (prone) …………………………………………41
Prone Heel Clicks (prone) …………………………………………42
Forearm Plank (prone) …………………………………………58
An Arm and a Leg (prone) …………………………………………60
Layout (supine) ………………………………………..44
Crab Walk (supine) ………………………………………..38
Bridge (supine)…………………………………………48
Side Rolls (side) …………………………………………...45
Side Leg Raises (side) …………………………………………...46
Side Heel Clicks (side) ……………………………………………47

Dropping Swan (upright) ………………………………………..62
Rising Swan (upright) ………………………………………..63
Humble Pirate (upright) ………………………………………..64
Gargoyle (upright) ………………………………………..65
Pounce Back (uprightprone) ………………………………67
Pouncing Straddle (uprightprone) ………………………………69

566
Ladybug (proneupright) ………………………………66

Jackknife (proneupright) ………………………………68
Barrel (uprightprone) ………………………………70
(proneupright)
Walkout (uprightprone) ………………………………73

(proneupright)

Sit (upright) ………………………………………..77
Kneel (upright) ………………………………………..78
Extended Swan (upright) ………………………………………..83
Marching Soldier (upright) ………………………………………..86
Teaser (upright) ………………………………………..88
Plank (prone) …………………………………………76
Prone Heel Clicks (prone) …………………………………………79
Prone Torso Raises (prone) …………………………………………80
Prone Leg Lifts (prone) …………………………………………81
Swimmer Kicks (prone) …………………………………………82
Downward Dog (prone) …………………………………………100
Push-up (prone) …………………………………………101
Cobra (prone) …………………………………………106
Forearm Plank (prone) …………………………………………108
An Arm and a Leg (prone) …………………………………………111
Layout (supine) ………………………………………..89
Bridge (supine) ………………………………………..98
Side Rolls (side) …………………………………………..90
Side Leg Raises (side) …………………………………………..93
Side Heel Clicks (side) …………………………………………..95

Walkout (uprightprone) ………………………………115
(proneupright)

Sit (upright) ………………………………………..118
Teaser (upright) ………………………………………..132
Kneel (upright) ………………………………………..122
Rubber Knees (upright) ………………………………………..123

567

Rollout (upright) ………………………………………..146
Plank (prone) ………………………………………….119
Prone Leg Lift (prone) ………………………………………….124
Prone Torso Raises (prone) ………………………………………….126
Swimmer Kicks (prone) ………………………………………….128
Prone Heel Clicks (prone) ………………………………………….130
Push-up (prone) ………………………………………….139
Cobra (prone) ………………………………………….141
Ladybug (prone) ………………………………………….142
Forearm Plank (prone) ………………………………………….143
An Arm and a Leg (prone) ………………………………………….149
Jackknife (prone) ………………………………………….150
Bridge Curls (supine) …………………………………………138
Layout (supine) …………………………………………134

Dropping Swan (upright) ………………………………………..153
Rising Swan (upright) ………………………………………..155
Ease Down (upright) ………………………………………..157
Jackknife (proneupright) ………………………………158
Intermediate Level
Praying Mantis (upright) ………………………………………..194
Raven (upright) ………………………………………..197
Limbo (upright) ………………………………………..202
Opposites Attract (upright) ………………………………………..206
Meditation Man (upright) ………………………………………..209
Inchworm (upright) ………………………………………..219
Single Leg-T (upright) ………………………………………..222
Metronome (prone) …………………………………………207
Arachnid (prone) …………………………………………211
Elevation Push-up (prone) …………………………………………213
Opposer (prone) …………………………………………217
Dynamic Dog (prone) …………………………………………218
Up Downs (prone) …………………………………………214
Shoulder Tag (prone) …………………………………………224
V-up (supine) ………………………………………..216
Breakfast Table (supine) ………………………………………..223
Rotor (side) …………………………………………..198
Splitter (side) …………………………………………..200
Side Plank (side) …………………………………………..203

568
Side Leg Raise (side) ………………………………………….205

Rotating Side Plank Push-up (side/prone) …………………………………..220
Dry-land Transitional Movements

Dropping Swan (upright) ……………………………………….227
Rising Swan (upright) ……………………………………….228
Luge (upright) ……………………………………….243
Rollover (upright) ……………………………………….235
Arachnid Twist (supineprone) ………………………………248
Rotating Side Plank (sideprone) …………………………………241
Burpee (uprightprone) ………………………………239

(proneupright)
The Hybrid (uprightprone) ………………………………244

(proneupright)
Kicks (uprightsupine) ……………………………..229

(pronesupine)
(supineprone)
The Switcheroo (pronesupine) ……………………………….250
(supineprone)

Squat Jumps (upright) ………………………………………..254
Pirouette (upright) ………………………………………..266
Single-Leg T (upright) ………………………………………..255
Metronome (prone) …………………………………………264
Opposer (prone) …………………………………………271
Dynamic Dog (prone) …………………………………………274
Arachnid (prone) …………………………………………276
Up Downs (prone) …………………………………………282
Single-leg Bridge (supine) ………………………………………..259
Side Plank (side) …………………………………………..257
Rotating Side Plank Push-up (side/prone) …………………………………...279

Burpee (uprightprone) ………………………………292
(proneupright)

569

Teaser (upright) ………………………………………..296
Turning Points (upright) ………………………………………..298
Pirouette (upright) ………………………………………..299
Limbo (upright) ………………………………………..300
Pigeon Legs (upright) ………………………………………..302
Single Leg Squat (upright) ………………………………………..322
Plank (prone) …………………………………………295
Metronome (prone) …………………………………………303
Pike-ups (prone) …………………………………………305
Opposer (prone) …………………………………………311
Arachnid (prone) …………………………………………316
Up Downs (prone) …………………………………………323
Tenuous Perch (prone/side) ……………………………………307
Single-leg Bridge Curls (supine) ………………………………………..308
Horizontal Pull-ups (supine) ………………………………………..320
Layout (supine) ………………………………………..297
Ballast Ball® Transitional Movements

Humble Pirate (upright) ………………………………………..330
Dropping Swan (Hands Free) (upright) ………………………………………..331
Rising Swan (Hands Free) (upright) ………………………………………..333
Arachnid Dismount (uprightprone) ………………………………345
Low Rider (uprightsupine) ……………………………..340
Burpee (proneupright) ………………………………334
1/2 Windmill (uprightprone) ………………………………335

(proneupright)
(pronesupine)
Contortionist (supineprone) ………………………………342

(pronesupine)
Ballast Ball® Migratory Movements

Rubber Dribble (upright) ………………………………………..348
Nomad Sweep (upright) ………………………………………..350
Circumnavigator (upright) ………………………………………..352

570
Advanced Level
Raven (upright) ………………………………………..375
Anti-gravity Push-up (prone) …………………………………………376
Directional Anti-Gravity Push-up (prone) …………………………………………378
Walk the Plank (prone) …………………………………………381
Ninja Roll (prone) …………………………………………382
Sidewinder (prone) …………………………………………386
Shoulder Stand (vertical) ………………………………………..384

The Hybrid (upright) ………………………………………..406
Step Through (upright) ………………………………………..396
(uprightprone)
Hungry Cheetah (uprightprone) ………………………………402
Handstand (pronevertical) ………………………………390
Swoop Legs (pronevertical) ………………………………392
Baby Dolphin (pronevertical) ………………………………401
Helicopter Legs (pronevertical) ………………………………394
Snapper (verticalupright) ……………………………..399
Blazing Straddle (verticalupright) ……………………………..409
Porpoise (verticalupright) ……………………………..411

Raven (upright) ………………………………………..416
Single-leg Squat (upright) ………………………………………..418

Rollover (upright) ………………………………………..430
Hungry Cheetah (uprightprone) ………………………………426
Baby Dolphin (pronevertical) ………………………………425

Superman (prone) …………………………………………436

571
Sidewinder (prone) …………………………………………454

Side Plank (prone/side) ……………………………………449
Side Leg Raises (prone/side) ……………………………………450
Roly Poly (supine) ………………………………………..435
Breakfast Table (supine) ………………………………………..452

Flying Squirrel (Mount) (upright) ………………………………………..457
Baby Stallion (Mount) (upright) ………………………………………..459
Stallion (upright) ………………………………………..491
Takeoff (Mount) (prone) …………………………………………461
Ninja Roll (prone) …………………………………………510
Slippery Slope (uprightprone) ………………………………484
Arachnid Twist (uprightprone) ………………………………486
Floating Straddle (uprightprone) ………………………………488
Hungry Cheetah (Mount) (uprightprone) ………………………………464
Blind-man (Mount) (uprightprone) ………………………………466
Full Windmill (uprightsupine) ……………………………..469
Forward Rollover (proneupright) ………………………………506
Over-easy (proneupright) ………………………………508
1/2 Porpoise (pronesupine) ………………………………496
Swoop Legs (pronevertical) ………………………………474
Helicopter Legs (pronevertical) ………………………………476
Snapper (verticalupright) ……………………………..502
Blazing Straddle (verticalupright) ……………………………..504
Porpoise (pronevertical) ………………………………472

(verticalprone)
1/2 Barrel (uprightprone) ………………………………480

(proneupright)
The Hybrid (proneupright) ………………………………492

(uprightprone)
Pendulum (uprightvertical) ……………………………..498

(verticalupright)
The Switcheroo (pronesupine) ………………………………..512

(supineprone)

572

Orbiting (upright) ………………………………………..516
Knogging (upright) ………………………………………..519
Inchworm (upright) ………………………………………..521
Walk The Plank (prone) …………………………………………523
Expert Level
Ballast® Ball Stationary Movements and Mounts
Full Windmill (upright) ………………………………………..550

Porpoise (proneupright) ………………………………553

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Core and Balance

Discover Your Core

CORE AND BALANCE TRAINING

1ST EDITION MANUAL

DISCOVER YOUR CORE

©Copyright Danny Weiland 2013. All Rights Reserved.

©Copyright Danny Weiland 2013. All Rights Reserved.

The Future of Exercise………………………………………………………………….6

The Importance of Core………………………………………………………………...8

The Importance of Balance…………………………………………………………….9

Versatility and Portability……………………………………………………………….17

Proper Athletic Footwear……………………………………………………………….19

Proper Athletic Clothing…………………………………………………………….…..20

Proper Use of Equipment………………………………………………………………20

Bosu® Equipment name variation……………………………………………….…….21

Static Holds vs. Dynamic Movements………………………………………………...21

Positions and Planes……………………………………………………………………23

©Copyright Danny Weiland 2013. All Rights Reserved.

The Importance of Pull and Spinal Extension…………………………………..…….26

Respecting and Earning Your Progression………………………………………..…..27

Dry-Land Stationary Movements……………………………………….…..…...32

Dry-Land Transitional Movements………………………………………..….….61

Balance Trainer Stationary Movements……………………………………..…75

Balance Trainer Transitional Movements……………………………….….....112

Ballast® Ball Stationary Movements…………………………………………...117

Ballast® Ball Transitional Movements…………………………………………152

Beginner Level Popular Movement Combinations……………………………159

Medicine Ball Supplemental Tool……………………………………………….162

Weights Supplemental Tool……………………………………………………..176

Dry-Land Stationary Movements………………………………………….…….193

Dry-Land Transitional Movements……………………………………….……..226

Balance Trainer Stationary Movements………………………………….…….253

Balance Trainer Transitional Movements……………………………….……..291

Ballast® Ball Stationary Movements……………………………………………294

Ballast® Ball Transitional Movements………………………………………….327

Ballast® Ball Migratory Movements…………………………………………….347

Intermediate Level Popular Movement Combinations………………………..355

Tennis Ball Supplemental Tool………………………………………………….359

Blindfold Supplemental Tool……………………………………………………..365

©Copyright Danny Weiland 2013. All Rights Reserved.

Dry-Land Stationary Movements………………………………………………..372

Dry-Land Transitional Movements………………………………………………389

Balance Trainer Stationary Movements………………………………………...413

Balance Trainer Transitional Movements……………………………………….423

Ballast® Ball Stationary Movements…………………………………………….434

Ballast® Ball Transitional Movements…………………………………………..456

Ballast® Ball Migratory Movements……………………………………………..515

Advanced Level Popular Movement Combinations……………………………524

Elevation Training Mask Supplemental Tool……………………………………527

Bosu® Surge Supplemental Tool………………………………………………..532

Combining Supplemental Tools………………………………………………….542

Expert Level Corbing™…………………………………………………………………548

Ballast® Ball Stationary Movements…………………………………………….549

Ballast® Ball Transitional Movements…………………………………………..552

Building Your Workout…………………………………………………………………….555

Coming Full Circle………………………………………………………………….559

The “Upright” Compatibility Issue…………………………………………………561

Corbing™ Movement Master List with Position(s) ……………………………………..565

©Copyright Danny Weiland 2013. All Rights Reserved.