Use BackHab exercises for integrating cardio, mobility, coordination, balance, range of motion, and motor skills.

Exercise: On Toes

Goal: balance, coordination, experience of axial elongation
Considerations: eliminate leaning forward; keep flowing (not jerky)
Progression: lengthen stride

Exercise: On Heels

Goal: balance, stretch of calf muscles (gastrocnemius), endurance of tibialis anterior
Considerations: keep torso upright, keep flowing (not jerky)
Progression: no arms

Exercise: High Knee

Goal: gluteal and hamstring endurance, flexibility
Considerations: lift both knees equally, press foot back when moving backwards
Progression: heavy, add pause or stop

Exercise: Side Lifts (Hip Abduction)

Goal: strengthen abductors and adductors, balance, structural stability for knee
Considerations: eliminate external hip rotation, equal lift and stride length
Progression: pause or stop

Exercise: Dips (Lunge)

Goal: bending skills, increase muscle tone and flexibility
Considerations: maintain upright stance on lunge, lunge without "slamming"
Progression: use explosive power on abduction