 |
Treadmill Running |
Cardio |
Gait |
Quadriceps |
Aerobic, Resistance |
 |
Back Squat |
Barbell, BOSU |
Squat |
Quadriceps |
Resistance |
 |
Bench Press |
Barbell |
Press | horizontal |
Pec Major |
Resistance |
 |
Chest Press |
Dumbbell |
Press | horizontal |
Pec Major |
Resistance |
 |
Seated Shoulder Press |
Dumbbell |
Press | vertical |
Deltoids (Anterior) |
Resistance |
 |
Deadlift |
Barbell, Dumbbell |
Hinge |
Gluteals |
Resistance |
 |
Walking Lunge |
Barbell, Body Weight, Dumbbell |
Lunge |
Quadriceps |
Resistance |
 |
Assisted Lateral Shoulder Raise |
Dowel |
Single-joint | isolation |
Deltoid (Medial) |
Corrective, Resistance |
 |
Push Up |
Body Weight |
Press | horizontal |
Pec Major |
Resistance |
 |
Incline Push Up |
Body Weight |
Press | horizontal |
Pec Major |
Resistance |
 |
Assisted Shoulder Press |
Pulley |
Single-joint | isolation |
Deltoids (Anterior) |
Corrective, Resistance |
 |
Inverted Row |
Body Weight |
Pull | horizontal |
Latissimus Dorsi |
Resistance |
 |
Goblet Squat |
Dumbbell, Kettlebell |
Squat |
Quadriceps |
Resistance |
 |
Assisted Ankle Dorsiflexion |
Strap/Towel |
Single-joint | isolation |
Tibialis Anterior |
Corrective, Resistance |
 |
Sit-to-Stand Squat |
Body Weight |
Squat |
Quadriceps |
Resistance |
 |
Power Clean |
Barbell |
Whole Body |
Quadriceps |
Power, Resistance |
 |
Stationary Cycling |
Cardio |
Lower Body |
Quadriceps |
Aerobic, Resistance |
 |
Knee Cradle |
Body Weight |
Lower Body |
Gluteals |
Mobility |
 |
Soleus Stretch |
|
Lower Body |
Soleus |
Flexibility |
 |
Row |
Band |
Pull | horizontal |
Latissimus Dorsi |
Resistance |
 |
Assisted Push Up |
Body Weight |
Press | horizontal |
Pec Major |
Resistance |
 |
TRX Row |
TRX |
Pull | horizontal |
Latissimus Dorsi |
Resistance |
 |
TRX Assisted Squat |
TRX |
Squat |
Quadriceps |
Resistance |
 |
TRX Chest Press |
TRX |
Press | horizontal |
Pec Major |
Resistance |
 |
TRX Plank |
TRX |
Core | stabilization |
Transverse Abdominus |
Resistance |
 |
TRX Hip Press (Bridge) |
TRX |
Hinge |
Hamstrings |
Resistance |
 |
Lying Quad Stretch |
|
Lower Body |
Quadriceps |
Flexibility |
 |
Hurdler Stretch |
|
Lower Body |
Hamstrings |
Flexibility |
 |
Glute Stretch |
|
Lower Body |
Gluteals |
Flexibility |
 |
Hip Bridge |
Body Weight |
Hinge |
Gluteals |
Mobility, Resistance |
 |
Good Morning |
Barbell, Dumbbell |
Hinge |
Gluteals |
Resistance |
 |
Swing |
Dumbbell, Kettlebell |
Hinge, Lower Body |
Gluteals |
Resistance |
 |
Step Up |
Barbell, Body Weight, Dumbbell |
Lunge |
Quadriceps |
Resistance |
 |
Rowing Ergometer |
Cardio |
Whole Body |
Latissimus Dorsi |
Aerobic, Resistance |
 |
Elliptical |
Cardio |
Lower Body |
Quadriceps |
Aerobic |
 |
Split Squat |
Barbell, Body Weight, Dumbbell |
Lunge |
Quadriceps |
Resistance |
 |
1-Arm Row |
Dumbbell |
Pull | horizontal |
Latissimus Dorsi |
Resistance |
 |
Bent-Over Row |
Barbell, Dumbbell |
Pull | horizontal |
Latissimus Dorsi |
Resistance |
 |
Seated Row |
Cable, Machine |
Pull | horizontal |
Latissimus Dorsi |
Resistance |
 |
Lat Pulldown |
Machine |
Pull | vertical |
Latissimus Dorsi |
Resistance |
 |
Lying Leg Curl |
Machine |
Single-joint | isolation |
Hamstrings |
Resistance |
 |
Seated Leg Curl |
Machine |
Single-joint | isolation |
Hamstrings |
Resistance |
 |
Chin Ups |
Body Weight |
Pull | horizontal |
Latissimus Dorsi |
Resistance |
 |
Pull Ups |
Body Weight |
Pull | vertical |
Latissimus Dorsi |
Resistance |
 |
Assisted Chin Ups |
Machine |
Pull | vertical |
Latissimus Dorsi |
Resistance |
 |
Assisted Chin Ups |
Band |
Pull | vertical |
Latissimus Dorsi |
Resistance |
 |
Dips |
Body Weight |
Press | vertical |
Triceps |
Resistance |
 |
Assisted Dips |
Machine |
Press | vertical |
Triceps |
Resistance |
 |
Box Squat |
Barbell, Body Weight |
Squat |
Quadriceps |
Corrective, Resistance |
 |
Box Jumps |
Plyo box |
Lower Body |
Quadriceps |
Power, Resistance |
 |
Depth Jump |
Plyo box |
Lower Body |
Quadriceps |
Power, Resistance |
 |
Bulgarian Split Squat |
Barbell, Dumbbell |
Lunge |
Quadriceps |
Resistance |
 |
Lateral Shoulder Raise |
Dumbbell |
Single-joint | isolation |
Deltoid (Medial) |
Resistance |
 |
Leg Extension |
Machine |
Single-joint | isolation |
Quadriceps |
Resistance |
 |
Front Squat |
Barbell |
Squat |
Quadriceps |
Resistance |
 |
45° Leg Press |
Machine |
Squat |
Quadriceps |
Resistance |
 |
Standing Shoulder Press |
Barbell, Dumbbell |
Press | vertical |
Deltoids (Anterior) |
Resistance |
 |
Push Press |
Barbell, Dumbbell |
Press | vertical |
Deltoids (Anterior) |
Power, Resistance |
 |
Burpees |
Body Weight |
Whole Body |
Quadriceps |
Resistance |
 |
Biceps Curl |
Barbell, Body Weight, BOSU, Cable, Dumbbell |
Single-joint | isolation |
Biceps |
Resistance |
 |
EZ-Bar Biceps Curls |
Barbell |
Single-joint | isolation |
Biceps |
Resistance |
 |
Alternating Biceps Curls |
Dumbbell |
Single-joint | isolation |
Biceps |
Resistance |
 |
Concentration Curl |
Dumbbell |
Single-joint | isolation |
Biceps |
Resistance |
 |
Triceps Extension | Pushdown |
Cable |
Single-joint | isolation |
Triceps |
Resistance |
 |
Hammer Curl |
Dumbbell |
Single-joint | isolation |
Brachialis |
Resistance |
 |
Front Shoulder Raise |
Dumbbell |
Single-joint | isolation |
Deltoids (Anterior) |
Resistance |
 |
Skullcrusher |
Barbell, Dumbbell |
Single-joint | isolation |
Triceps |
Resistance |
 |
Face Pull |
Cable |
Pull | horizontal |
Rhomboids |
Corrective, Resistance |
 |
Pull Through |
Cable |
Hinge |
Gluteals |
Resistance |
 |
Bent-Over Reverse Fly |
Dumbbell |
Single-joint | isolation |
Deltoid (Posterior) |
Resistance |
 |
Pec Deck |
Machine |
Single-joint | isolation |
Pec Major |
Resistance |
 |
Overhead Triceps Extension |
Cable |
Single-joint | isolation |
Triceps |
Resistance |
 |
Triceps Kickback |
Cable, Dumbbell |
Single-joint | isolation |
Triceps |
Resistance |
 |
Snatch |
Dumbbell |
Whole Body |
Quadriceps |
Power, Resistance |
 |
Snatch |
Barbell |
Whole Body |
Quadriceps |
Power, Resistance |
 |
Reverse Pec Deck |
Machine |
Single-joint | isolation |
Deltoid (Posterior) |
Resistance |
 |
Plank |
Body Weight |
Core | stabilization |
Transverse Abdominus |
Resistance |
 |
Dead Bug |
Body Weight |
Core | stabilization |
Transverse Abdominus |
Resistance |
 |
Bicycle Crunch |
Body Weight |
Core | rotation |
Obliques |
Resistance |
 |
Crunch |
Body Weight |
Core | stabilization |
Rectus Abdominus |
Resistance |
 |
McGill Crunch |
Body Weight |
Core | flexion |
Rectus Abdominus |
Resistance |
 |
Sit Up |
Body Weight |
Core | flexion |
Hip Flexors |
Resistance |
 |
Side plank |
Body Weight |
Core | stabilization |
Obliques |
Resistance |
 |
Leg Raise |
Body Weight |
Core | flexion |
Hip Flexors |
Resistance |
 |
Stability Ball Plank |
Stability Ball |
Core | stabilization |
Transverse Abdominus |
Resistance |
 |
Rollout |
Stability Ball |
Core | stabilization |
Rectus Abdominus |
Resistance |
 |
Jackknife |
Stability Ball |
Core | flexion, Core | stabilization |
Rectus Abdominus |
Resistance |
 |
Stability Ball Pike |
Stability Ball |
Core | stabilization |
Transverse Abdominus |
Resistance |
 |
Bird Dog |
Body Weight |
Core | stabilization |
Transverse Abdominus |
Resistance |
 |
Crunch |
Stability Ball |
Core | flexion |
Rectus Abdominus |
Resistance |
 |
Wall Squat |
Stability Ball |
Squat |
Quadriceps |
Resistance |
 |
Renegade Row |
Dumbbell |
Whole Body |
Transverse Abdominus |
Resistance |
 |
Pallof Press |
Cable |
Core | stabilization |
Transverse Abdominus |
Resistance |
 |
Hip Thrust |
Barbell |
Hinge |
Gluteals |
Resistance |
 |
Fly |
Dumbbell |
Single-joint | isolation |
Pec Major |
Resistance |
 |
Incline Chest Press |
Barbell |
Press | horizontal |
Pec Major |
Resistance |
 |
Incline Chest Press |
Dumbbell |
Press | horizontal |
Pec Major |
Resistance |
 |
T-Bar Row |
Landmine, Machine |
Pull | horizontal |
Latissimus Dorsi |
Resistance |
 |
Corner Press |
Landmine |
Press | vertical |
Deltoids (Anterior) |
Power, Resistance |
 |
Barbell Rotation |
Landmine |
Core | rotation |
Obliques |
Resistance |
 |
Crossover |
Cable |
Single-joint | isolation |
Pec Major |
Resistance |
 |
Exchange |
Stability Ball |
Core | stabilization |
Transverse Abdominus |
Resistance |
 |
Back Extension |
Machine |
Core | extension |
Spinal Erectors |
Resistance |
 |
Hanging Leg Raise |
Body Weight |
Core | flexion |
Rectus Abdominus |
Resistance |
 |
Superman |
Body Weight |
Core | extension |
Spinal Erectors |
Resistance |
 |
Hip Abduction |
Cable |
Single-joint | isolation |
Hip Abductors |
Resistance |
 |
Hip Adduction |
Cable |
Single-joint | isolation |
Hip Adductors |
Resistance |
 |
Reverse Hyperextension |
Stability Ball |
Hinge |
Gluteals |
Resistance |
 |
Sumo Deadlift |
Barbell |
Hinge |
Gluteals |
Resistance |
 |
Squat Thrust |
Dumbbell |
Whole Body |
Quadriceps |
Resistance |
 |
Upright Row |
Barbell, Cable, Dumbbell |
Pull | vertical |
Deltoid (Medial) |
Resistance |
 |
Wood Chop |
Band, Cable |
Core | rotation |
Obliques |
Resistance |
 |
Crossover Lunge |
Body Weight |
Lunge |
Quadriceps |
Resistance |
 |
Crossover Step Up |
Body Weight, Dumbbell |
Lunge |
Quadriceps |
Resistance |
 |
Lateral Lunge |
Body Weight |
Lunge |
Hip Abductors |
Mobility, Resistance |
 |
Shrug |
Barbell, Dumbbell |
Single-joint | isolation |
Trapezius |
Resistance |
 |
Standing Calf Raise |
Machine |
Single-joint | isolation |
Gastrocnemius |
Resistance |
 |
Seated Calf Raise |
Machine |
Single-joint | isolation |
Soleus |
Resistance |
 |
Calf Raise |
Dumbbell |
Single-joint | isolation |
Gastrocnemius |
Resistance |
 |
Single Leg Deadlift (Bobbing Bird) |
Body Weight, Dumbbell |
Hinge |
Hamstrings |
Corrective, Mobility, Resistance |
 |
Plyometric Push Up |
Body Weight |
Press | horizontal |
Pec Major |
Power, Resistance |
 |
Recumbent Bike |
Cardio |
Lower Body |
Quadriceps |
Aerobic |
 |
Step Mill |
Cardio |
Lower Body |
Quadriceps |
Aerobic |
 |
Chest Press |
Machine |
Press | horizontal |
Pec Major |
Resistance |
 |
Hip Adduction |
Machine |
Single-joint | isolation |
Hip Adductors |
Resistance |
 |
Hack Squat |
Machine |
Squat |
Quadriceps |
Resistance |
 |
Preacher Curl |
Barbell |
Single-joint | isolation |
Biceps |
Resistance |
 |
Farmer’s Walk |
Dumbbell |
Whole Body |
Quadriceps |
Resistance |
 |
Leg Curl |
Stability Ball |
Hinge, Lower Body |
Hamstrings |
Resistance |
 |
Divebomber Push Up |
Body Weight |
Upper Body |
Deltoids (Anterior) |
Resistance |
 |
Plank with Leg Raise |
Body Weight |
Core | stabilization |
Transverse Abdominus |
Resistance |
 |
Plank with Arm Extension |
Body Weight |
Core | stabilization |
Transverse Abdominus |
Resistance |
 |
Zercher Squat |
Barbell |
Squat |
Quadriceps |
Resistance |
 |
Seated Leg Press |
Machine |
Squat |
Quadriceps |
Resistance |
 |
Slams |
Battle Rope |
Whole Body |
Deltoids (Anterior) |
Resistance |
 |
Skipping |
Cardio |
Lower Body |
Quadriceps |
Aerobic, Resistance |
 |
Mountain Climber |
Body Weight |
Core | stabilization |
Transverse Abdominus |
Resistance |
 |
Side Bend |
Dumbbell |
Core | flexion |
Quadratus Lumborum |
Resistance |
 |
1-Arm Clean and Press |
Dumbbell, Kettlebell |
Whole Body |
Quadriceps |
Power, Resistance |
 |
1-Arm Swing |
Dumbbell, Kettlebell |
Hinge |
Gluteals |
Resistance |
 |
Waiters Carry |
Kettlebell |
Whole Body |
Transverse Abdominus |
Resistance |
 |
Windmill |
Kettlebell |
Core | rotation |
Obliques |
Resistance |
 |
Rack Pull |
Barbell |
Hinge |
Spinal Erectors |
Resistance |
 |
Trap Bar Deadlift |
Barbell |
Hinge |
Spinal Erectors |
Resistance |
 |
Fire Hydrant |
|
Lower Body |
Hip Abductors |
Mobility, Resistance |
 |
Thoracic Rotation |
|
Upper Body |
Rhomboids |
Mobility |
 |
Inchworm |
|
Whole Body |
Hamstrings |
Mobility |
 |
Elbow-to-Instep Lunge |
Body Weight |
Whole Body |
Hip Adductors |
Mobility |
 |
Pull Apart |
Band |
Upper Body |
Deltoid (Posterior) |
Mobility, Resistance |
 |
YTWL |
|
Pull | horizontal |
Rhomboids |
Corrective, Mobility, Resistance |
 |
Lumberjack Squat |
Landmine |
Squat |
Quadriceps |
Resistance |
 |
Corner Press, Half-kneeling |
Landmine |
Press | vertical |
Deltoids (Anterior) |
Resistance |
 |
Elevated Quadriceps Stretch |
|
Lower Body |
Quadriceps |
Flexibility |
 |
Standing Quadriceps Stretch |
|
Lower Body |
Quadriceps |
Flexibility |
 |
Standing Calf Stretch |
|
Lower Body |
Gastrocnemius |
Flexibility |
 |
Hamstrings Stretch |
|
Lower Body |
Hamstrings |
Flexibility |
 |
Doorway Lat Stretch |
|
Upper Body |
Latissimus Dorsi |
Flexibility |
 |
Doorway Pec Stretch |
|
Upper Body |
Pec Major |
Flexibility |
 |
Low Back Stretch |
|
Core | stabilization |
Spinal Erectors |
Flexibility |
 |
Abdominal Stretch | Cobra |
|
Core | stabilization |
Rectus Abdominus |
Flexibility |
 |
Hip Flexor Stretch |
|
Lower Body |
Hip Flexors |
Flexibility |
 |
Bent-Over Row |
Band |
Pull | horizontal |
Latissimus Dorsi |
Resistance |
 |
Reverse Fly |
Band |
Pull | horizontal |
Deltoid (Posterior) |
Resistance |
 |
Chest Press |
Band |
Press | horizontal |
Pec Major |
Resistance |
 |
Fly |
Band |
Press | horizontal |
Pec Major |
Resistance |
 |
Lat Pull Down |
Band, Cable |
Pull | vertical |
Latissimus Dorsi |
Resistance |
 |
Biceps Curl |
Band |
Single-joint | isolation |
Biceps |
Resistance |
 |
Triceps Extension |
Band, Tubing |
Single-joint | isolation |
Triceps |
Resistance |
 |
Lateral Shoulder Raise |
Band |
Single-joint | isolation |
Deltoid (Medial) |
Resistance |
 |
Hip Abduction Squats |
Band |
Squat |
Quadriceps |
Corrective, Resistance |
 |
Trunk Twist |
Band |
Core | rotation |
Transverse Abdominus |
Resistance |
 |
Pallof Press |
Band |
Core | rotation |
Transverse Abdominus |
Resistance |
 |
Seated Leg Curl |
Band, Cable |
Single-joint | isolation |
Hamstrings |
Resistance |
 |
Seated Leg Extension |
Band |
Single-joint | isolation |
Quadriceps |
Resistance |
 |
YMCA Submaximal Fitness Assessment |
|
Lower Body |
Quadriceps |
Assessment |
 |
BOSU Plank |
BOSU |
Core | stabilization |
Transverse Abdominus |
Resistance |
 |
BOSU Push Up |
BOSU |
Core | stabilization |
Transverse Abdominus |
Resistance |
 |
Stability Ball Lunge |
Stability Ball |
Lunge |
Quadriceps |
Resistance |
 |
BOSU Mountain Climber |
BOSU |
Core | stabilization |
Transverse Abdominus |
Resistance |
 |
Squat | Blue Side Up |
BOSU |
Squat |
Quadriceps |
Resistance |
 |
Stability Ball Bird Dog |
Stability Ball |
Core | extension, Core | rotation, Core | stabilization |
Transverse Abdominus |
Corrective, Resistance |
 |
Thin Tummy | TA Activation |
Body Weight, BP Cuff |
Core | stabilization |
Transverse Abdominus |
Corrective, Resistance |
 |
Single Stage Treadmill Walking Test |
Treadmill |
Gait |
Quadriceps |
Assessment |
 |
Wheelchair Row |
Cable |
Pull | horizontal |
Latissimus Dorsi |
Resistance |
 |
Seated Leg Extension |
Ankle/Wrist Weights |
Single-joint | isolation |
Quadriceps |
Resistance |
 |
Seated Overhead Triceps Extension |
Dumbbell |
Single-joint | isolation |
Triceps |
Resistance |
 |
Chair Dips |
|
Single-joint | isolation |
Triceps |
Resistance |
 |
Seated Chest Press |
Gym Stick |
Press | horizontal |
Pec Major |
Resistance |
 |
Seated Trunk Twist |
Medicine Ball |
Core | rotation |
Transverse Abdominus |
Resistance |
 |
Seated Hip Adduction |
Stability Ball |
Single-joint | isolation |
Hip Adductors |
Resistance |
 |
Seated Hip Abduction |
Band |
Single-joint | isolation |
Hip Abductors |
Resistance |
 |
Modified Grip Row |
Band |
Pull | horizontal |
Latissimus Dorsi |
Resistance |
 |
Modified Grip Chest Press |
Band |
Press | horizontal |
Pec Major |
Resistance |
 |
Modified Grip Reverse Fly |
Band |
Pull | horizontal |
Deltoid (Posterior) |
Resistance |
 |
Single Leg Squat |
Body Weight, Dumbbell |
Squat |
Quadriceps |
Corrective |
 |
Single Arm Row |
Cable |
Pull | horizontal |
Latissimus Dorsi |
Resistance |
 |
Single Leg Bridge |
Body Weight |
Hinge |
Hamstrings |
Resistance |
 |
Seated Kegels |
Stability Ball |
Core | stabilization |
Pelvic Floor |
Corrective, Resistance |
 |
Standing Bird Dog |
Body Weight |
Core | stabilization |
Transverse Abdominus |
Corrective, Resistance |
 |
Sumo Squat |
Dumbbell, Kettlebell |
Squat |
Gluteals |
Resistance |
 |
Supinated Shoulder Shrug |
Dumbbell |
Pull | vertical |
Trapezius |
Corrective, Resistance |
 |
Wide Grip Seated Row |
Cable |
Pull | horizontal |
Latissimus Dorsi |
Resistance |
 |
Cat/Cow |
|
|
Spinal Erectors |
Corrective, Flexibility, Mobility |
 |
Bear Walk |
Body Weight |
Core | stabilization, Gait, Whole Body |
Transverse Abdominus |
Mobility, Resistance |
 |
Dragon Walk |
Body Weight |
Whole Body |
Pec Major |
Mobility, Resistance |
 |
Hockey Shot |
Gym Stick |
Whole Body |
Obliques |
Resistance |
 |
Back Extensors PNF with partner and without partner |
|
|
|
Flexibility |
 |
Standing Calf Raise | Balance |
Body Weight |
Single-joint | isolation |
Gastrocnemius |
Corrective, Resistance |
 |
Walking | Tandem Stance |
Body Weight |
Gait |
Peroneals |
Corrective, Resistance |
 |
Standing Hip Abduction |
Ankle/Wrist Weights |
Single-joint | isolation |
Hip Abductors |
Resistance |
 |
Crab Walk |
Body Weight |
Gait, Whole Body |
Hamstrings |
Mobility, Resistance |
 |
Seated Glute Stretch |
|
Single-joint | isolation |
Gluteals |
Flexibility |
 |
Assisted Calf Stretch |
Strap/Towel |
Single-joint | isolation |
Gastrocnemius |
Flexibility |
 |
Seated Hamstring Stretch |
|
Single-joint | isolation |
Hamstrings |
Flexibility |
 |
Seated Back Stretch |
|
Upper Body |
Spinal Erectors |
Flexibility |
 |
Chest Stretch |
Dowel |
Single-joint | isolation |
Pec Major |
Flexibility |
 |
Standing Groin Stretch |
Body Weight |
Single-joint | isolation |
Hip Adductors |
Flexibility |
 |
Chest Stretch | Hands behind back |
|
Single-joint | isolation |
Pec Major |
Flexibility |
 |
Seated Side Leaning Lat Stretch |
|
Single-joint | isolation |
Latissimus Dorsi |
Flexibility |
 |
Elevated Standing Hamstring Stretch |
|
Single-joint | isolation |
Hamstrings |
Flexibility |
 |
Standing Hip Flexor Stretch |
|
Single-joint | isolation |
Hip Flexors |
Flexibility |
 |
ITB/TFL Wall Lean Stretch |
|
Single-joint | isolation |
IT Band |
Corrective, Flexibility |
 |
Triceps Stretch |
Strap/Towel |
Single-joint | isolation |
Triceps |
Corrective, Flexibility |
 |
Rear Deltoid Stretch |
|
Single-joint | isolation |
Deltoid (Posterior) |
Flexibility |
 |
Wrist Stretch |
|
Single-joint | isolation |
Wrist Flexor |
Corrective, Flexibility |
|
Custom (see notes) |
Agility Ladder, Ankle/Wrist Weights, Band, Barbell, Body Weight, BOSU, Cable, Cardio, Cone, Dowel, Dumbbell, Foam Roller, Gym Stick, Kettlebell, Lacrosse Ball, Landmine, Machine, Medicine Ball, Plyo box, Pool, Pulley, Smith Machine, Stability Ball, Strap/Towel, Sled, Treadmill, TRX, Tubing |
|
|
Aerobic, Assessment, Corrective, Flexibility, Mobility, Power, Resistance |
 |
Walking |
Cardio |
Gait |
|
Aerobic |
|
Swimming |
Cardio |
Whole Body |
|
Aerobic |
|
Outdoor Play |
Body Weight |
Whole Body |
|
Aerobic, Resistance |
 |
Aquafit |
Cardio |
|
|
Aerobic, Resistance |
|
Aerobics Class |
Cardio |
|
|
Aerobic |
 |
Scapular Shoulder Circles |
|
Upper Body |
Trapezius |
Mobility |
 |
Wrist Circles |
|
|
Wrist Flexor |
Corrective, Mobility |
 |
Leg Circles or Swings |
|
Lower Body |
Hip Flexors |
Mobility |
 |
Ankle Circles |
|
|
|
Corrective, Mobility |
|
Leg Swings |
Body Weight |
Lower Body |
Hip Flexors |
Mobility |
 |
Arm Circles or Scissors |
|
|
|
Mobility |
 |
Overhead Reach |
|
Upper Body |
Latissimus Dorsi |
Mobility |
 |
High Knees | Marching |
|
Whole Body |
Hip Flexors |
Mobility |
|
Jumping Jacks |
Body Weight |
|
|
Aerobic, Mobility |
 |
No Jump Jacks |
|
Whole Body |
|
Mobility |
 |
Seated Cat/Cow |
|
|
|
Mobility |
 |
Supine Hamstring Bicycle |
|
|
|
Mobility |
 |
Arm Crank |
Cardio |
Upper Body |
Deltoids (Anterior) |
Aerobic, Mobility, Resistance |
 |
Floor Pedal Bike |
Cardio |
Lower Body |
Hip Flexors |
Aerobic, Mobility |
 |
Wheelchair Wheeling |
Cardio |
|
|
Aerobic |
 |
Resting Heart Rate Monitoring |
|
|
|
Assessment |
 |
Resting Blood Pressure Monitoring |
Sphygmomanometer |
|
|
Assessment |
 |
1-RM Strength Testing |
Barbell |
|
|
Assessment |
 |
Vertical Jump Testing |
Vertec |
|
|
Assessment |
 |
Put |
Medicine Ball |
|
|
Assessment |
 |
Height & Weight |
|
|
|
Assessment |
 |
mCAFT |
Steps |
Lunge |
Gluteals |
Assessment |
 |
Sit and Reach |
Ruler |
|
|
Assessment |
 |
One-leg stance balance |
|
Lower Body |
|
Assessment |
 |
Back extension test |
|
|
|
Assessment |
 |
Wall slide |
Body Weight |
Upper Body |
Rhomboids |
Corrective, Mobility |
 |
SCM Stretch |
|
Single-joint | isolation |
Sternoclenomastoid |
Corrective, Flexibility |
 |
Wingate Protocol |
Cycle Ergometer |
|
|
Assessment |
 |
Rowing Power Testing |
|
|
|
Assessment |
 |
WFI VO2max Protocol |
Treadmill |
|
Quadriceps |
Assessment |
 |
Double Front Squat |
Kettlebell |
Squat |
Quadriceps |
Resistance |
 |
Quadriceps Self-Myofascial Release |
Foam Roller |
|
Quadriceps |
Corrective, Flexibility, Mobility |
 |
Calf Self-Myofascial Release |
Foam Roller |
|
Gastrocnemius |
Corrective, Flexibility, Mobility |
 |
Glute Self-Myofascial Release |
Foam Roller |
|
Gluteals |
Corrective, Flexibility, Mobility |
 |
Hamstrings Self-Myofascial Release |
Foam Roller |
|
Hamstrings |
Corrective, Flexibility, Mobility |
 |
Lats Self-Myofascial Release |
Foam Roller |
|
Latissimus Dorsi |
Corrective, Flexibility, Mobility |
 |
Piriformis Self-Myofascial Release |
Lacrosse Ball |
|
Piriformis |
Corrective, Flexibility, Mobility |
 |
Pec Self-Myofascial Release |
Lacrosse Ball |
|
Pec Minor |
Corrective, Flexibility, Mobility |
 |
Traps Self-Myofascial Release |
Lacrosse Ball |
|
Trapezius |
Corrective, Flexibility, Mobility |
 |
Foot Arch Self-Myofascial Release |
Lacrosse Ball |
|
Foot Arch |
Corrective, Flexibility, Mobility |
 |
Thoracic | T-Spine extensions |
Foam Roller |
|
Spinal Erectors |
Corrective, Flexibility, Mobility |
 |
Deep belly breathing |
Body Weight |
|
|
Corrective, Mobility |
 |
Crocodile breathing |
|
|
|
Corrective, Mobility |
 |
Snatch |
Kettlebell |
Whole Body |
Gluteals |
Power, Resistance |
 |
Power Snatch |
Barbell |
Whole Body |
Gluteals |
Power, Resistance |
 |
Reverse Wood Chop |
Dumbbell, Medicine Ball |
|
Transverse Abdominus |
Resistance |
 |
Turkish Get Up |
Kettlebell |
Whole Body |
|
Corrective, Mobility, Resistance |
 |
Lunge with Shoulder Press |
Kettlebell |
Whole Body |
|
Corrective, Resistance |
 |
Push Up Walk Out |
Body Weight |
Whole Body |
|
Corrective, Mobility, Resistance |
 |
Brettzel |
|
|
|
Corrective, Flexibility, Mobility |
 |
Wiper t-spine mobility |
|
|
|
Corrective, Flexibility, Mobility |
 |
Belly | Cobra Push-Up |
Body Weight |
|
|
Corrective, Mobility |
 |
Dowel Plank |
Dowel |
Core | stabilization |
Transverse Abdominus |
Corrective, Resistance |
 |
Dowel Deadlift |
Dowel |
Hinge, Whole Body |
Spinal Erectors |
Corrective, Mobility, Resistance |
 |
Pec Minor Stretch |
|
|
Pec Minor |
Corrective, Flexibility |
 |
Chin Tucks |
|
Single-joint | isolation |
Deep Neck Flexors |
Corrective, Resistance |
 |
Nordic Hamstrings Curl |
Body Weight |
Single-joint | isolation |
Hamstrings |
Resistance |
 |
Broad Jump |
Body Weight |
Lower Body |
Quadriceps |
Power, Resistance |
 |
Lunge Jump |
Body Weight |
Lower Body |
Gluteals |
Power, Resistance |
 |
Ankle Eversion |
Band |
Single-joint | isolation |
Peroneals |
Corrective, Resistance |
 |
Foot/Ankle Alphabet |
|
|
|
Corrective, Mobility |
 |
Bosu Balance |
BOSU |
Lower Body |
|
Corrective, Resistance |
 |
Lateral Hops |
Body Weight |
Lower Body |
Gluteals |
Corrective, Resistance |
 |
Toe Elevated Soleus Stretch |
Foam Roller |
Single-joint | isolation |
Soleus |
Flexibility |
 |
Toe Raises |
Body Weight |
Single-joint | isolation |
Tibialis Anterior |
Corrective, Resistance |
 |
Foot Arch Towel Scrunch |
|
Single-joint | isolation |
Foot Arch |
Corrective, Resistance |
 |
Clam Shell |
|
Single-joint | isolation |
Gluteals |
Corrective, Resistance |
 |
Drinking | Bobbing Bird |
|
Hinge |
Hamstrings |
Corrective, Resistance |
 |
Tuck Jump |
Body Weight |
Squat |
Quadriceps |
Resistance |
 |
Agility Drills |
Cone |
Gait |
Quadriceps |
Mobility, Resistance |
 |
Hip Hike |
Plyo box |
|
Quadratus Lumborum |
Corrective, Resistance |
 |
Hip Abduction Wall Holds |
Foam Roller |
Core | stabilization |
Gluteals |
Corrective, Resistance |
 |
Corrective Step Up |
Plyo box |
|
Quadriceps |
Corrective, Resistance |
 |
Slams |
Medicine Ball |
Whole Body |
Rectus Abdominus |
Power, Resistance |
 |
Kneeling Throw |
Medicine Ball |
Upper Body |
Triceps |
Power, Resistance |
 |
Belly Press | Shoulder Internal Rotation |
|
Single-joint | isolation |
Rotator Cuff |
Corrective, Resistance |
 |
Side Lying Shoulder External Rotation |
Dumbbell |
Single-joint | isolation |
Rotator Cuff |
Corrective, Resistance |
 |
Shoulder External Rotation | Arm at Side |
Band |
Single-joint | isolation |
Rotator Cuff |
Corrective, Resistance |
 |
Shoulder Internal Rotation | Arm at 90 |
Band |
Single-joint | isolation |
Rotator Cuff |
Corrective, Resistance |
 |
Shoulder External Rotation | Arm at 90 |
Band |
Single-joint | isolation |
Rotator Cuff |
Corrective, Resistance |
 |
Shoulder Pendulum |
Kettlebell |
Upper Body |
|
Corrective, Mobility |
 |
Scapulohumeral Rhythm Shoulder Press |
|
Press | vertical |
Trapezius |
Corrective, Resistance |
 |
Scapular Push Up |
Body Weight, Dowel |
Press | horizontal |
Serratus |
Corrective, Mobility, Resistance |
 |
Plank Push Up |
Body Weight |
Core | stabilization |
Transverse Abdominus |
Mobility, Resistance |
 |
Retraction Row |
Cable, Tubing |
Pull | horizontal |
Rhomboids |
Corrective, Mobility, Resistance |
 |
Wrist Curls |
Dumbbell |
Single-joint | isolation |
Wrist Flexor |
Corrective, Resistance |
 |
Wrist Extension |
Dumbbell |
Single-joint | isolation |
Wrist Extensor |
Corrective, Resistance |
 |
Wrist Hammer Twists |
Dumbbell |
Single-joint | isolation |
Wrist Supinator |
Corrective, Resistance |
|
Circuit Training |
Various |
Whole Body |
Quadriceps |
Aerobic |
 |
Outdoor Running |
Cardio |
Gait |
Quadriceps |
Aerobic |
 |
Hip Abduction |
Machine |
Single-joint | isolation |
Hip Abductors |
Resistance |
 |
Seated Pallof Press |
Band, Cable |
Core | stabilization |
Transverse Abdominus |
Resistance |
 |
Standing Leg Curl |
Ankle/Wrist Weights |
Single-joint | isolation |
Hamstrings |
Resistance |
 |
Warm Up Trunk Twist |
Body Weight |
Core | rotation |
Obliques |
Flexibility, Mobility |
 |
Dog Lead Knot |
Band |
|
|
|
 |
Waist Circumference |
|
|
|
Assessment |
 |
Bioelectrical Impedance | BIA |
|
|
|
Assessment |
 |
Introduction and Screening |
|
|
|
Assessment |
 |
3-Cone Shuttle Drill |
|
|
|
Assessment |
 |
20 Yard-Shuttle Drill |
|
|
|
Assessment |
 |
Timed Up and Go (TUG) Test |
Chair |
|
|
Assessment |
 |
Chair Stand Test |
Chair |
|
|
Assessment |
|
Palpation |
|
|
|
|
 |
TRX Body Saw |
TRX |
|
|
Resistance |
 |
TRX Side Plank |
TRX |
Core | stabilization |
|
Resistance |
 |
TRX Mountain Climber |
TRX |
|
Transverse Abdominus |
Resistance |
 |
Plank Pulls |
Other, Sand bag or other weight |
Core | stabilization |
|
Resistance |
 |
Stability Ball ‘Stir the Pot’ |
Stability Ball |
Core | stabilization |
Transverse Abdominus |
Resistance |
 |
TRX Clock Press |
TRX |
|
|
Resistance |
 |
TRX Tricep Press |
TRX |
|
Triceps |
Resistance |
 |
TRX Row Single Arm |
TRX |
|
|
Resistance |
 |
TRX Inverted Row |
TRX |
Pull | horizontal |
|
Resistance |
 |
TRX Inverted Row Single Arm |
TRX |
|
|
|
 |
TRX Y to T Fly |
TRX |
|
|
Resistance |
 |
Assisted/Active Leg Lowering (with/without bolster) |
Strap/Towel |
|
|
Corrective |
 |
T-Spine Rotation Variations |
|
|
|
Corrective, Mobility |
 |
Kneeling Halo |
Kettlebell |
Core | stabilization |
|
Corrective |
 |
Dorsiflexion from Half Kneeling with Dowel |
Dowel |
Single-joint | isolation |
Soleus |
Corrective, Mobility |
 |
Get-up to Press (building to full Turkish Get-up) |
Kettlebell |
|
|
Corrective, Mobility |
 |
Kneeling Turns |
Kettlebell |
|
|
Corrective, Mobility, Resistance |
 |
Plank Row |
Barbell |
|
|
Corrective, Resistance |
 |
Press Single Arm (half kneeling or single leg supported) |
Kettlebell |
|
|
Corrective, Resistance |
 |
Single Leg Deadlift |
Kettlebell |
Hinge |
Hamstrings |
Corrective, Resistance |
 |
Toe Touch Progression (learn to stand) |
Other, Board |
|
|
Corrective, Mobility, Resistance |
 |
Abduction Deep Squat |
Band |
Squat |
Quadriceps |
Corrective, Resistance |
 |
TRX Power Pull |
TRX |
Core | rotation |
|
Resistance |
 |
TRX Resisted Torso Rotation |
TRX |
Core | rotation |
|
Resistance |
 |
TRX Spiderman Push-Up |
TRX |
Press | horizontal, Whole Body |
Transverse Abdominus |
Resistance |
 |
Medicine Ball Rotational Throws |
Medicine Ball |
Core | rotation |
Obliques |
Power, Resistance |
 |
TRX Lunge |
TRX |
Lunge |
Quadriceps |
Resistance |
 |
TRX Lunge Bottoms Up |
TRX |
Lower Body |
Quadriceps |
Resistance |
 |
TRX Lateral Lunge |
TRX |
Lunge |
Quadriceps |
Corrective, Resistance |
 |
TRX Crossing Balance Lunge |
TRX |
Lunge |
Quadriceps |
Resistance |
 |
TRX Cossack Stretch |
TRX |
Lower Body |
|
Flexibility, Mobility, Resistance |
 |
TRX Hinge |
TRX |
Hinge |
|
Corrective, Mobility, Resistance |
 |
TRX Hamstring Curl to Hip Press (Bridge) |
TRX |
Lower Body |
Hamstrings |
Resistance |
 |
TRX Windmill |
TRX |
Core (rotation), Hinge (hip) |
Obliques |
Resistance |
 |
TRX Pike |
TRX |
Core | stabilization, Hinge (hip) |
Transverse Abdominus |
Resistance |
 |
BOSU Hip Bridge |
BOSU |
Hinge |
Hamstrings |
Resistance |
 |
TRX Squat |
TRX |
Squat |
Quadriceps |
Corrective, Resistance |
 |
TRX Overhead Squat |
TRX |
Squat |
Quadriceps |
Corrective, Resistance |
 |
TRX Jump Squat |
TRX |
Squat |
Quadriceps |
Power, Resistance |
 |
TRX Single Leg Squat |
TRX |
Squat |
Quadriceps |
Resistance |
 |
TRX Sprinter Starts |
TRX |
Lower Body |
Quadriceps |
Power, Resistance |
 |
Sandbag Shoulder Squat |
sandbag |
Squat |
Quadriceps |
Resistance |
 |
Push Up with Shoulder Taps |
Body Weight |
Core | stabilization |
Pec Major |
Resistance |
 |
Wrist Weight Row |
Other, Wrist Weight |
Pull | horizontal |
Latissimus Dorsi |
Corrective, Resistance |
 |
Wrist Weight Shoulder Press |
Ankle/Wrist Weights |
Press | vertical |
Deltoids (Anterior) |
Resistance |
 |
Chest PNF with partner and without partner |
|
|
|
Flexibility |
 |
Hip Flexor PNF with partner and without partner |
|
|
|
Flexibility |
 |
Quadriceps PNF with partner and without partner |
|
|
|
Flexibility |
 |
Hamstrings PNF with partner and without partner |
|
|
|
Flexibility |
 |
Gastrocnemius and Soleus PNF with partner and without partner |
|
|
|
Flexibility |
 |
Grip Strength |
Handgrip Dynamometer |
|
|
Assessment |
 |
Push-Up Test |
Body Weight |
|
|
Assessment |
 |
Vertical Jump Testing (Wall) |
|
|
|
Assessment |
 |
Seated Overhead Reach |
Body Weight |
Upper Body |
Latissimus Dorsi |
Flexibility, Mobility |
 |
Bottoms Up Carry |
Kettlebell |
Core | stabilization, Gait |
Transverse Abdominus |
Resistance |
 |
Predicted 1-RM Strength Test |
Barbell, Machine |
|
|
Assessment |
 |
Squat-to-Stand |
Body Weight |
Lower Body |
Hip Adductors |
Mobility |
 |
Lunge with Reach |
Body Weight |
Whole Body |
Gluteals |
Mobility |
 |
Skinfolds (7-Site) |
Calipers |
Whole Body |
|
Assessment |
 |
Dowel Bird Dog |
Dowel |
Core | stabilization |
Transverse Abdominus |
Corrective, Mobility, Resistance |
 |
Sport Training |
Body Weight |
Whole Body |
|
Aerobic |
 |
SCAT3 Tandem Gait Assessment |
Sports Tape |
|
|
Assessment |
 |
SCAT3 Modified Balance Error Scoring System (BESS) Assessment |
|
|
|
Assessment |
 |
SCAT3 Finger-to-nose (FTN) Assessment |
|
|
|
Assessment |
 |
Cunningham Faulkner | Modified Anaerobic Speed Test (mAST) |
Treadmill |
|
|
Assessment |
 |
Sled Push/Pull |
Sled |
Gait |
Quadriceps |
Resistance |
|
Single Stage Treadmill Jogging Test |
Treadmill |
|
Quadriceps |
Assessment |
 |
FMS Deep Squat |
Dowel |
Squat |
|
Assessment |
 |
FMS Hurdle Step |
Dowel |
Gait, Lower Body |
|
Assessment |
 |
FMS Inline Lunge |
Dowel |
|
|
Assessment |
 |
Dowel Hinge |
Dowel |
Hinge |
Gluteals |
Assessment |
 |
Scapular Wall Slide |
Wall |
Press | vertical, Upper Body |
|
Assessment |
 |
Forearm Plank Hold |
|
Core | stabilization |
|
Assessment |
 |
FMS Shoulder Mobility |
Measuring stick |
Upper Body |
|
Assessment |
 |
FMS Straight Leg Lift |
FMS kit |
Lower Body |
|
Assessment |
 |
FMS Trunk Stability Pushup |
|
Press | horizontal, Whole Body |
|
Assessment |
 |
FMS Rotary Stability |
FMS board |
Core | stabilization, Whole Body |
|
Assessment |
 |
Russian Twist |
Body Weight, Dumbbell, Kettlebell, Medicine Ball |
Core | rotation |
Obliques |
Resistance |
 |
Kneeling Side Toss |
Medicine Ball |
Core | rotation |
Obliques |
Power, Resistance |
 |
1-arm row | unilateral |
Barbell, Landmine |
Pull | horizontal |
Latissimus Dorsi |
Resistance |
 |
Double Chin Stretch | Suboccipitals |
|
Single-joint | isolation, Upper Body |
Suboccipitals |
Corrective, Flexibility |
 |
Assault Bike | Airdyne |
Airdyne |
Whole Body |
Quadriceps |
Aerobic |
 |
Fly |
Cable |
Press | horizontal |
Pec Major |
Resistance |
 |
Seated Lat Stretch |
|
Upper Body |
Latissimus Dorsi |
Flexibility |
 |
Olympic (Squat) Clean |
Barbell |
Whole Body |
Quadriceps |
Power |
 |
Medicine Ball Deadlift |
Medicine Ball |
Squat |
Gluteals |
Corrective, Resistance |
 |
Wall Ball |
Medicine Ball |
Whole Body |
Quadriceps |
Resistance |
 |
Hip Abduction Bridge |
Band |
Hinge |
Gluteals |
Corrective, Resistance |
 |
Clean and Jerk |
Barbell |
Whole Body |
Quadriceps |
Power |
 |
Fat Bar Grip Training |
Barbell |
Upper Body |
|
Corrective, Resistance |
 |
Active Hands Biceps Curl |
Dumbbell, Kettlebell, Active Hands |
Single-joint | isolation |
Biceps |
Resistance |
 |
Stationary Bike |
Cardio |
|
|
Aerobic |
 |
Bioelectric Impedance Analysis | BIA |
BIA analyzer |
|
|
Assessment |
 |
Lat Pull Down |
Band |
Upper Body |
Latissimus Dorsi |
Resistance |
 |
Glute Kickbacks |
Band |
Lower Body |
Gluteals |
Resistance |
 |
90,90 Hip Mobility |
|
Lower Body |
|
Corrective |
 |
Dead Hangs |
Body Weight |
Upper Body |
Wrist Flexor |
Corrective, Resistance |
 |
Safety Squat |
Barbell |
Squat |
Quadriceps |
Resistance |
 |
Cable Punch |
Cable |
Core | stabilization, Press | horizontal, Whole Body |
Pec Major |
Resistance |
 |
Wearing a Heart Rate Monitor |
|
|
|
Assessment |
 |
Poliquin Squat |
Body Weight |
Squat |
Quadriceps |
Corrective, Resistance |
 |
Copenhagen Bridge |
Body Weight |
Core | stabilization, Lower Body |
Hip Adductors |
Corrective, Resistance |