Pete Thomas Exercise Comprehensive

3 Month Position
- Beginning of a stabilization sequence that incorporates principles from DNS, dynamic neuromuscular stabilization. Initiates the basics of trunk stability to create a stable spine to be the foundation for movement through the upper and lower extremities
  This position mimicks one of the first active positions in a newborn baby that they initiate around 3 months.
- DNS-1 Basics of How to Activate the Core Without Pain VIDEO
- DNS-2 Breathing Prompts for Core Stability VIDEO
- DNS-3 On Your Back Feet Resting on Physio Ball VIDEO
- DNS-4 On Your Back Stabilization Sequence VIDEO
- DNS-5 Prone Scapula and Cervical Positioning VIDEO
4.5 Month Position
- Partly derived from DNS, dynamic neuromuscular stabilization, and the FMS from functional movement systems. Building on the sagittal plane stability from Stage 1, we introduce a rolling pattern with some challenges for ipsilateral and contralateral abdominal activation
- DNS-6 On Your Back Physio ball Stabilization with Rolling Progression VIDEO
- DNS-7 Regression to Bird Dog in Rolling Pattern VIDEO
- DNS-8 Supine Rolling With Activation of Posterior Shoulder and Scapular Stability VIDEO
- DNS-9 4.5 Prone on Elbows VIDEO
4.5 – 9 Months
- Quadruped
7-12 Months
- Oblique Sit Variations
  - DNS-14 Side Sit with Rotation and Glute Isometric VIDEO
  - DNS-15 Side Sit to Side Plank VIDEO
  - DNS-16 Developmental Sequence Breakout Oblique Sit with Thoracic Rotation VIDEO
    - Oblique sit loading gluteus medius and deep hip external rotators into a lengthened position accompanied with thoracic rotation. transfer to opposite side through reclined sit transition
  - DNS-17 Oblique Sit to Quadruped Crawl VIDEO
  - Transitional trunk stability based on DNS principles:
    1. Oblique side sit reaching 3-5reps
    2. Oblique sit to quadruped crawl with reclined sit to transition to opposite side 3-5reps
    3. Oblique sit to bear with reclined sit position to opposite side 3-5 reps
  - DNS-18 Diagonal Sit to Side Bridge VIDEO
12 Months
- Bear Variations
  - DNS -19 Bear to Plank Push Off Loading DNS VIDEO
  - DNS-20 Basics of Bear with Leg Lift VIDEO
  - DNS-21 Bear->Bear Crawl Scapula & Trunk Coordination VIDEO
  - DNS-22 Bear to Downward Dog Floor VIDEO
  - DNS-23 Bear Hip Extension->Mountain Climber VIDEO
  - DNS-24 Down Dog to Up Dog Floor VIDEO
  - DNS-24A Bear Up Wall to Hand Stand VIDEO
  - DNS-25 Developmental Sequence Bear to Squat Variations VIDEO
    - Bear with positional cues
      1. Bear with holds 3-5sec5-10x
      2. Bear with hip extension and knee to chest 3-5sec each 5-10x
      3. Bear walk hands to deep squat and walk out 5-10x
      4. Squat to bear 5-10x
12-18 Months
- DNS-26 Developmental Sequence Reclined Sit to Tripod and Lunge Transition VIDEO
  - Reclined sit to oblique sit with transition to tripod, tripod transfers to differentiated bear with raise up in lunge position, pivot feet to transfer weight to opposite foot and transition back to the floor
- DNS-27 Reclined Sit with Forward Transition Forward to Tripod and Bear VIDEO
  - Requires significant hip mobility through a position similar to pigeon pose with activation of posterior hip musculature to transfer to tripod
- DNS-28 Tripod to Differentiated Bear and Single Leg Stance in Runner Stride VIDEO
  - From tripod on the ground to low lunge and application to gait cycle with single leg balance and controlled trunk stability
Transitional Movement Combinations
- DNS-29 High Bridge Progression VIDEO
  - High bridge progression from starting 3mo position to diagonal/oblique sit. Great exercise from Gray Cook and Brett Jone’s turkish getup manual. Connects a back diagonal line with a pivot alternative between front and back oblique lines.Weight can be added if needed, dogs and cats also add to the difficulty level of the exercise.
- DNS-30 Transition from oblique/diagonal sitting to quadruped bear position, sitting back into a squat VIDEO
  - Transition from oblique/diagonal sitting to quadruped bear position, sitting back into a squat. One of the routes used for getting up, using a four point stance to transition to a two point stance.
- DNS-31 Reclined Sit to Forward Sit to 1/2 Kneeling to Single Leg Balance Progression VIDEO
  - Progression from diagonal sit to reclined sitting, then leaning into forward sit into a lunge/half kneeling stance, ending with single leg stance and breakouts into single leg balance challenges.
- DNS-32 Three Way Get Up From Floor to Stand VIDEO
  - Sequence from starting breathing and core stability to the diagonal/oblique sit position, from there we can progress to:1. high bridge and lunge from Gray Cook and Brett Jone’s Kalos Sthenos turkish getup
    2. tripod to airplane and single leg deadlift
    3. bear quadruped stance to squatThis gives us three routes to take from a common origin, hitting different stances and body lines. You can think of this as a naked getup(no weight) with three routes to take to standing.
- DNS-33 Tripod to Airplane to Single Leg Deadlift VIDEO
  - Transition from diagonal/oblique sitting to tripod stance, then airplane exercise to link up the foot tripod with a weightbearing hip hinge, finishing with the classic single leg deadlift.
    Here we move from three to two to one points on the ground, making sure we can maintain hip loading in all positions.
- DNS-34 Body Weight Squat to Head Stand Progression VIDEO
  - 3 month position progression into some yoga based positions progressing into crow and headstand with return to 3 month
- DNS-35 Transition Through Sagittal Plane from Flexion to Extension VIDEO
  - 3 month position to deep squat and bear with progression into a prone press up position and return to 3 month supine position