Bobby Reisz, MSE, ATC, CSCS, LMT




1.Lift overhead

2.Lift side to head

3.Cross over with rotation above head

4.Bicep curl

5.Waist to head abduction

6.Shoulder flexion with adduction across body

7.Front lunge floor to waist lift

8.Side lunge floor to waist lift

9.Posterior lateral lunge floor to waist lift

10.Same as front lunge and lift overhead

11.Same as side lunge and lift overhead

12.Same as post/lat lunge and lift overhead







A.  No weight—good for warm-up or cool down

B.Light weight—good for athletes and helps them concentrate on speed of exercise; can throw the weights

C.Asymmetrical weight load—actually is more functional with diff. Weights or 1 dumbbell instead of 2

D.Slow to fast—1 rep slow then 1 rep fast

E.Eyes closed—very good proprioceptive activity BE CREATIVE!!!

F.Cervical Rotation—rotate neck while performing matrix; This helps not focus on what is being done.  EX; when an injury occurs the person is looking one way and the body goes another way.  You must condition the body that way for injury prevention 

G.Another variation—instead of coming from floor to waist go from knee to waist and eventually knee to shoulder instead of floor to overhead,  (can use a lot of weight for core work and is sport specific)

H.Reverse Grip—hands are supinated.  (This changes reaction of entire body)

I.Cross Vector to transverse plane—EX:  instead of a post/lat lunge lifting overhead you can do an ant/med lunge lifting overhead backhand OR instead of an upper cut you start in that position to a backhand

J.Symmetrical arm matrix—do both arms at same time (when performing the lunge you can do any movement with arms symmetrically.

K.Combining plane movements—EX:  You can perform an ant lunge with a transverse or saggital plane movement

L.Balancing combinations for matrix—balance is key in athletics

M.Jump Matrix—jumping in direction of lift EX:  if performing a saggital plane lift then he is jumping in the saggital plane

N.Dance Matrix—they can add some of their own moves for fun and can be used for an evaluation tool to see what the person avoids and does

O.Mirror Matrix—one leader and one follower; the one that follows has to react to the leader and the leader can do ANYTHING