 |
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 |
 |
Woodchopper |
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, Stability Ball, Strap/Towel, TRX, Tubing |
|
|
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 |
Prowler |
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 |