Filter Exercises

90/90 Get Down

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - 90/90 Hip Stretch: 50

Strength: Glutes
Stretch: Hip Flexors, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Flexibility
Unused: Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps - True

90/90 Get Up

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - 90/90 Hip Stretch: 50, 90/90 Get Down: 50

Strength: Glutes
Stretch: Hip Flexors, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Flexibility
Unused: Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True

90/90 Hip Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Stretch: Hip Flexors, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -
V:Notes - aka. Deer Pose.
Stretch: Hip Flexors, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps - True
50

Active Hang

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Passive Hang: 50

Strength: Traps, Forearms, Rhomboids
Secondary: Lats, Rotator Cuffs, Serratus Anterior
Stretch: Spinal Erectors
Unused: Abs, Biceps, Pecs, Obliques, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Hip Adductors, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Accessory
Unused: Cardio, Mobility, Functional, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Ankle Mobilization

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Stretch: Calves
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps - True
Strength: Abs, Triceps
Stretch: Calves
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Quads, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints
Type - Core
Unused: Cardio, Mobility, Functional, Accessory, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps - True
30

Arch Hang

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Active Hang: 50, Passive Hang: 50

Strength: Traps, Forearms, Rhomboids, Serratus Anterior
Stretch: Lats, Spinal Erectors, Rotator Cuffs
Unused: Abs, Biceps, Pecs, Obliques, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Hip Adductors, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Arm Bar

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Rotator Cuffs, Serratus Anterior, Rear Deltoid
Secondary: Lateral Deltoid
Stretch: Pecs
Unused: Abs, Biceps, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid

Joints - Shoulder Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Stability
Unused: Speed, Endurance, Flexibility
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps -
V:Notes - This is a shoulder stability exercise, doesn't really strengthen triceps.

Arm Circles

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Rotator Cuffs, Lateral Deltoid
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Rear Deltoid

Joints - Shoulder Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Flexibility
Unused: Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -

Arm Wall Slides

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Serratus Anterior
Stretch: Traps, Rotator Cuffs, Rhomboids
Unused: Abs, Biceps, Pecs, Obliques, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Shoulder Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility, Prehab, Rehab
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Strength, Flexibility
Unused: Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True

Back Extensions

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Superman: 50

Strength: Glute Max
Secondary: Hamstrings
Stretch: Abs, Spinal Erectors
Unused: Biceps, Pecs, Obliques, Traps, Lats, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True

Balancing Table Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Abs, Obliques, Spinal Erectors, Glute Max
Stretch: Hamstrings
Unused: Biceps, Pecs, Traps, Lats, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Stability
Unused: Strength, Speed, Endurance, Flexibility
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -

Ball Slam

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Lats
Stretch: Abs, Biceps, Traps
Unused: Pecs, Obliques, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Power
Unused: Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Plyometric
Unused: Isometric, Isotonic, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -

Banana Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Secondary: Lats, Spinal Erectors
Stretch: Obliques
Unused: Abs, Biceps, Pecs, Traps, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Rotation
Unused: Hip Extension, Carry, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -

Banded 3-Pt Toe Taps

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Banded 3-Pt Toe Taps

Strength: Glutes, Hip Flexors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic, Isokinetic
Unused: Isometric, Plyometric
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True

Banded Squats

Groups - Squats

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises

Prerequisites - Bodyweight Squats: 50

Banded Squats

Strength: Hamstrings, Quads, Glute Max
Secondary: Glute Med/Min, Abs, Calves
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Mobility, Prehab, Rehab
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Squat, Knee Flexion
Unused: Hip Extension, Carry, Rotation, Push, Pull
Is Weighted - True
Is Unilateral - False
Pause Reps - True

Bear Crawl

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Quadruped Planks: 50

Strength: Abs, Obliques, Spinal Erectors
Secondary: Hamstrings, Quads, Triceps, Serratus Anterior
Unused: Biceps, Pecs, Traps, Lats, Calves, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Core
Unused: Cardio, Mobility, Functional, Accessory, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
Strength: Abs, Obliques, Spinal Erectors
Secondary: Hamstrings, Quads, Triceps, Serratus Anterior
Unused: Biceps, Pecs, Traps, Lats, Calves, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Core
Unused: Cardio, Mobility, Functional, Accessory, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Bent Over Rows

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Traps, Lats, Rear Deltoid
Secondary: Biceps, Forearms, Rhomboids
Unused: Abs, Pecs, Obliques, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Hip Adductors, Rotator Cuffs, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid

Joints - Elbow Joints
Unused: Finger Joints, Wrist Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Horizontal Pull, Pull
Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True
Strength: Traps, Lats, Rear Deltoid
Secondary: Biceps, Forearms, Rhomboids
Unused: Abs, Pecs, Obliques, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Hip Adductors, Rotator Cuffs, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid

Joints - Elbow Joints
Unused: Finger Joints, Wrist Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Horizontal Pull, Pull
Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True
50

Bicep Curls

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Biceps
Secondary: Forearms
Unused: Abs, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Elbow Joints
Unused: Finger Joints, Wrist Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - False
V:Notes - Isolation exercise. Hammer Curl is better since it works the forearms and biceps more evenly.

Bird Dogs

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Hamstrings, Glute Max
Secondary: Abs
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints
Type - Mobility, Accessory
Unused: Cardio, Functional, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True
Strength: Abs, Obliques, Spinal Erectors, Quads
Stretch: Hamstrings
Unused: Biceps, Pecs, Traps, Lats, Calves, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Shoulder Joints, Hip Joints, Knee Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Ankle Joints, Toe Joints
Type - Mobility, Accessory
Unused: Cardio, Functional, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Stability
Unused: Speed, Endurance, Flexibility
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True
V:Notes - Balancing Table Pose is the cooldown/static variation.
50

Bird of Paradise

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Abs, Traps, Lats, Spinal Erectors, Triceps
Unused: Biceps, Pecs, Obliques, Hamstrings, Calves, Quads, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

BJJ Quad Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Abs, Quads
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility, Prehab, Rehab
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True

Boat Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Abs, Spinal Erectors, Hip Flexors
Secondary: Obliques, Quads
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Core
Unused: Cardio, Mobility, Functional, Accessory, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50
Strength: Abs, Spinal Erectors, Hip Flexors
Secondary: Obliques, Quads
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Core
Unused: Cardio, Mobility, Functional, Accessory, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50

Body Saw

Groups - Planks

Unused: Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Planks (Forearms): 75

Ring Body Saw

Strength: Core
Secondary: Serratus Anterior
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Accessory, Core
Unused: Cardio, Mobility, Functional, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True

Bodyweight Squats

Groups - Squats

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises

Prerequisites - Ankle Mobilization: 50, Tibial Internal Rotation: 50

Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Squat, Knee Flexion
Unused: Hip Extension, Carry, Rotation, Push, Pull
Is Weighted - False
Is Unilateral - False
Pause Reps - True
50
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Squat, Knee Flexion
Unused: Hip Extension, Carry, Rotation, Push, Pull
Is Weighted - True
Is Unilateral - False
Pause Reps - True
25
50
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Squat, Knee Flexion
Unused: Hip Extension, Carry, Rotation, Push, Pull
Is Weighted - True
Is Unilateral - False
Pause Reps - True
50
60
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Squat, Knee Flexion
Unused: Hip Extension, Carry, Rotation, Push, Pull
Is Weighted - False
Is Unilateral - False
Pause Reps - True
60
70
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Squat, Knee Flexion
Unused: Hip Extension, Carry, Rotation, Push, Pull
Is Weighted - False
Is Unilateral - False
Pause Reps - True
70
80
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Squat, Knee Flexion
Unused: Hip Extension, Carry, Rotation, Push, Pull
Is Weighted - False
Is Unilateral - True
Pause Reps - True
80
90
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Squat, Knee Flexion
Unused: Hip Extension, Carry, Rotation, Push, Pull
Is Weighted - False
Is Unilateral - True
Pause Reps - True
90
95
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Stability
Unused: Speed, Endurance, Flexibility
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Squat, Knee Flexion
Unused: Hip Extension, Carry, Rotation, Push, Pull
Is Weighted - False
Is Unilateral - True
Pause Reps - True
95

Bottom Up Holds

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Bottom Up Holds

Strength: Abs, Spinal Erectors, Forearms
Secondary: Biceps, Obliques, Traps, Lats, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors, Rhomboids
Unused: Pecs, Triceps, Rotator Cuffs, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Accessory
Unused: Cardio, Mobility, Functional, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic, Isokinetic
Unused: Isometric, Plyometric
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -

Bounds

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Jumps: 50, Depth Drops: 50, Hops: 50

Strength: Hamstrings, Calves
Secondary: Abs
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Cardio, Sports
Unused: Mobility, Functional, Accessory, Core, Balance, Prehab, Rehab, Mindfulness
Focus - Power, Stability
Unused: Endurance, Flexibility
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Plyometric
Unused: Isometric, Isotonic, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -
Strength: Hamstrings, Calves
Secondary: Abs
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Cardio, Sports
Unused: Mobility, Functional, Accessory, Core, Balance, Prehab, Rehab, Mindfulness
Focus - Power, Stability
Unused: Endurance, Flexibility
Sports Focus - Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball
Unused: Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Plyometric
Unused: Isometric, Isotonic, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -

Bow Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Frog Stretch (Bhekasana): 50

Stretch: Abs, Pecs, Quads, Hip Flexors
Unused: Biceps, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -
50
Stretch: Abs, Pecs, Quads, Hip Flexors
Unused: Biceps, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50

Box Jumps

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Jumps: 50

Strength: Hamstrings, Quads, Glute Max
Secondary: Core, Calves, Hip Adductors
Unused: Biceps, Pecs, Traps, Lats, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Cardio, Sports
Unused: Mobility, Functional, Accessory, Core, Balance, Prehab, Rehab, Mindfulness
Focus - Power
Unused: Endurance, Flexibility, Stability
Sports Focus - Soccer, Boxing
Unused: Tennis, Hockey, Baseball, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Plyometric
Unused: Isometric, Isotonic, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Bridges

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Glute Bridges: 50

Strength: Spinal Erectors, Triceps
Secondary: Traps
Unused: Abs, Biceps, Pecs, Obliques, Lats, Hamstrings, Calves, Quads, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Flexibility
Unused: Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Vertical Push, Push
Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True
10
Strength: Hamstrings, Quads, Glute Max
Secondary: Spinal Erectors, Hip Flexors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Calves, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Mobility, Endurance
Unused: Speed
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Hip Extension
Unused: Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True
50
Strength: Spinal Erectors, Triceps
Secondary: Traps
Unused: Abs, Biceps, Pecs, Obliques, Lats, Hamstrings, Calves, Quads, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Flexibility
Unused: Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Vertical Push, Push
Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True
10
25
Strength: Spinal Erectors, Triceps
Secondary: Traps
Unused: Abs, Biceps, Pecs, Obliques, Lats, Hamstrings, Calves, Quads, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Flexibility
Unused: Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Vertical Push, Push
Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True
25
50
Strength: Spinal Erectors, Triceps
Secondary: Traps
Unused: Abs, Biceps, Pecs, Obliques, Lats, Hamstrings, Calves, Quads, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Flexibility
Unused: Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Vertical Push, Push
Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True
50
75
Strength: Spinal Erectors, Triceps
Secondary: Traps
Unused: Abs, Biceps, Pecs, Obliques, Lats, Hamstrings, Calves, Quads, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Flexibility
Unused: Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Vertical Push, Push
Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True
75
Strength: Spinal Erectors, Triceps
Secondary: Traps
Unused: Abs, Biceps, Pecs, Obliques, Lats, Hamstrings, Calves, Quads, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Flexibility
Unused: Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Vertical Push, Push
Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True
90

Burpees

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Pushups: 50, Jumping Jacks: 50, Star Jacks: 50

Strength: Pecs, Hamstrings, Calves, Quads, Triceps
Unused: Abs, Biceps, Obliques, Traps, Lats, Spinal Erectors, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Cardio
Unused: Mobility, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Power
Unused: Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Plyometric
Unused: Isometric, Isotonic, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Butt Kicks

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Walking: 50, Jogging: 50

Strength: Hamstrings, Calves, Quads, Hip Flexors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Cardio
Unused: Mobility, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Endurance
Unused: Strength, Speed, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Plyometric
Unused: Isometric, Isotonic, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Butterfly Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Easy Stretch: 50

Stretch: Hip Flexors, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
V:Notes - aka. Bound Angle Pose; Baddha Konasana.
50
Stretch: Hip Flexors, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
V:Notes - aka. Bound Angle Pose; Baddha Konasana.
50

Calf Raises (Bent-Knee)

Groups - Calf Raises

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Squats

Prerequisites - Resisted Plantar Flexion (Bent-Knee): 50

Notes - aka. ankle plantar flexion.

Strength: Calves
Secondary: Tibialis Anterior
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Stamina
Unused: Speed, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True
V:Notes - Ankle plantar flexion.
50
Strength: Calves
Secondary: Tibialis Anterior
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Stamina
Unused: Speed, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True
V:Notes - Ankle plantar flexion.
50

Calf Raises (Straight-Leg)

Groups - Calf Raises

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Squats

Prerequisites - Resisted Plantar Flexion (Straight-Leg): 50

Notes - aka. ankle plantar flexion.

Strength: Calves
Secondary: Tibialis Anterior
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Stamina
Unused: Speed, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True
V:Notes - Ankle plantar flexion.
50
Strength: Calves
Secondary: Tibialis Anterior
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Stamina
Unused: Speed, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True
V:Notes - Ankle plantar flexion.
50

Calf Raises (Straight-Leg) + Big Toe Extension

Groups - Calf Raises

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Squats

Prerequisites - Calf Raises (Straight-Leg): 50

Notes - aka. ankle plantar flexion.

Strength: Calves
Secondary: Tibialis Anterior
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Ankle Joints, Toe Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True
V:Notes - Ankle plantar flexion. For Plantar Faciitis.

Calf Smash

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Secondary: Hamstrings
Stretch: Calves
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -

Calf Towel Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Stretch: Calves
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -

Camel Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Quads, Glute Max
Stretch: Abs, Pecs, Hip Flexors, Rotator Cuffs
Unused: Biceps, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Triceps, Forearms, Hip Adductors, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
25
Strength: Quads, Glute Max
Stretch: Abs, Pecs, Hip Flexors, Rotator Cuffs, Serratus Anterior
Unused: Biceps, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Triceps, Forearms, Hip Adductors, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -
25
50
Strength: Quads, Glute Max
Stretch: Abs, Pecs, Hip Flexors, Rotator Cuffs
Unused: Biceps, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Triceps, Forearms, Hip Adductors, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50

Cat Cow Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Tabletop Stretch: 50

Stretch: Abs, Pecs, Obliques, Traps, Lats, Spinal Erectors, Rhomboids
Unused: Biceps, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isometric, Isotonic
Unused: Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50
Stretch: Abs, Pecs, Obliques, Traps, Lats, Spinal Erectors, Rhomboids
Unused: Biceps, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isometric, Isotonic
Unused: Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50

Cat Pulling it's Tail Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Stretch: Hamstrings, Quads, Hip Flexors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Rotation
Unused: Hip Extension, Carry, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -

Chair Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Hamstrings, Quads, Glute Max
Stretch: Abs, Pecs
Unused: Biceps, Obliques, Traps, Lats, Spinal Erectors, Calves, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Chest Presses

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Neutral-Grip Chest Press

Strength: Front Deltoid
Secondary: Biceps, Pecs, Triceps, Forearms
Unused: Abs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Horizontal Push, Push
Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True

Wide-Grip Chest Press

Strength: Pecs, Front Deltoid
Secondary: Biceps, Triceps, Forearms
Unused: Abs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Horizontal Push, Push
Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True

Chest Throw

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Pushups: 50, Chest Presses: 50

Stepping One-Arm Chest Pass

Strength: Triceps
Secondary: Pecs, Traps
Unused: Abs, Biceps, Obliques, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Sports
Unused: Cardio, Mobility, Functional, Accessory, Core, Balance, Prehab, Rehab, Mindfulness
Focus - Power
Unused: Endurance, Flexibility, Stability
Sports Focus - Baseball
Unused: Tennis, Soccer, Hockey, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Plyometric
Unused: Isometric, Isotonic, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps -
Strength: Triceps
Secondary: Pecs, Traps
Unused: Abs, Biceps, Obliques, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Speed
Unused: Strength, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Plyometric
Unused: Isometric, Isotonic, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -

Child's Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Stretch: Traps, Lats, Spinal Erectors, Rhomboids, Serratus Anterior, Glute Max
Unused: Abs, Biceps, Pecs, Obliques, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
Stretch: Obliques, Traps, Lats, Spinal Erectors, Rhomboids, Serratus Anterior, Glute Max
Unused: Abs, Biceps, Pecs, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -
50

Chin Tucks

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Neck
Stretch: Neck
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True

Chinups

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Rows: 50, Passive Hang: 50

Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Unused: Abs, Pecs, Obliques, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Hip Adductors, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Elbow Joints, Shoulder Joints
Unused: Finger Joints, Wrist Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Vertical Pull, Pull
Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True
25

Assisted Chinups

Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Unused: Abs, Pecs, Obliques, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Hip Adductors, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Elbow Joints, Shoulder Joints
Unused: Finger Joints, Wrist Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Vertical Pull, Pull
Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True
25
50
Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Unused: Abs, Pecs, Obliques, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Hip Adductors, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Vertical Pull, Pull
Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True
25
50
Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Unused: Abs, Pecs, Obliques, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Hip Adductors, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Elbow Joints, Shoulder Joints
Unused: Finger Joints, Wrist Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Vertical Pull, Pull
Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True
50

Churn the Pot

Groups - Planks

Unused: Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Planks (Forearms): 75

Churn the Pot on Ball

Strength: Core
Secondary: Serratus Anterior
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Core
Unused: Cardio, Mobility, Functional, Accessory, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Stability
Unused: Speed, Endurance, Flexibility
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Clamshells

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Glute Med/Min
Secondary: Hamstrings
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility, Accessory, Prehab, Rehab
Unused: Cardio, Functional, Core, Sports, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic, Isokinetic
Unused: Isometric, Plyometric
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True

Cobra Stretches

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Sphinx Stretches: 50

Strength: Traps, Spinal Erectors, Triceps, Rhomboids
Stretch: Abs, Pecs, Hip Flexors
Unused: Biceps, Obliques, Lats, Hamstrings, Calves, Quads, Forearms, Hip Adductors, Rotator Cuffs, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Horizontal Push, Push
Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True
Strength: Traps, Spinal Erectors, Triceps, Rhomboids
Stretch: Abs, Biceps, Pecs, Hip Flexors
Unused: Obliques, Lats, Hamstrings, Calves, Quads, Forearms, Hip Adductors, Rotator Cuffs, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Commando Pullups

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Pullups: 50, Rows: 50, Chinups: 50, Passive Hang: 50

Assisted Commando Pullups

Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Unused: Abs, Pecs, Obliques, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Hip Adductors, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Elbow Joints, Shoulder Joints
Unused: Finger Joints, Wrist Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional, Sports
Unused: Cardio, Mobility, Accessory, Core, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - Boxing
Unused: Tennis, Soccer, Hockey, Baseball, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Vertical Pull, Pull
Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True
50
Strength: Biceps, Lats, Forearms
Secondary: Traps, Rotator Cuffs, Rhomboids
Unused: Abs, Pecs, Obliques, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Hip Adductors, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Elbow Joints, Shoulder Joints
Unused: Finger Joints, Wrist Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional, Sports
Unused: Cardio, Mobility, Accessory, Core, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - Boxing
Unused: Tennis, Soccer, Hockey, Baseball, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Vertical Pull, Pull
Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True
50

Compass Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Butterfly Stretch: 50, Forward Folds: 50

Stretch: Hip Flexors, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -

Copenhagen Plank (Forearms)

Groups - Planks

Unused: Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Side Plank (Forearms): 50

Strength: Abs, Obliques, Spinal Erectors, Hip Adductors
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Accessory, Core
Unused: Cardio, Mobility, Functional, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -
25
Strength: Abs, Obliques, Spinal Erectors, Hip Adductors
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Accessory, Core
Unused: Cardio, Mobility, Functional, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -
25
50
Strength: Abs, Obliques, Spinal Erectors, Hip Adductors
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Accessory, Core
Unused: Cardio, Mobility, Functional, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -
50

Copenhagen Plank (Forearms) + Leg Lifts

Groups - Planks

Unused: Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Thigh Lifts: 50, Side Plank (Forearms): 50, Copenhagen Plank (Forearms): 50

Strength: Abs, Obliques, Spinal Erectors, Hip Adductors
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Accessory, Core
Unused: Cardio, Mobility, Functional, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isometric, Isotonic
Unused: Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps -

Cossack Squats

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Lateral Lunges: 50, Lateral Squats: 50

Strength: Hamstrings, Quads, Glute Max
Stretch: Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Mobility, Sports, Prehab, Rehab
Unused: Cardio, Functional, Accessory, Core, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - Soccer
Unused: Tennis, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True
50
Strength: Hamstrings, Quads, Glute Max
Stretch: Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Mobility, Sports, Prehab, Rehab
Unused: Cardio, Functional, Accessory, Core, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - Soccer
Unused: Tennis, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True
50

Cow Face Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Stretch: Hip Flexors, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -
50
Stretch: Hip Flexors, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -
50
Stretch: Hip Flexors, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -
50

Crab Reach

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Reverse Planks (Hands): 50, Reverse Tabletop: 50

Strength: Abs
Stretch:
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Shoulder Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Core
Unused: Cardio, Mobility, Functional, Accessory, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True
V:Notes - Not strength, belongs in warmup/cooldown

Crab Walks

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Reverse Planks (Hands): 50, Reverse Tabletop: 50

Strength: Abs, Obliques, Spinal Erectors
Secondary:
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Accessory
Unused: Cardio, Mobility, Functional, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Flexibility
Unused: Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True
Strength: Abs, Obliques, Spinal Erectors
Secondary:
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Accessory
Unused: Cardio, Mobility, Functional, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Flexibility
Unused: Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True

Crane Hold

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Crow Hold: 50

Strength: Abs, Lats, Spinal Erectors, Triceps
Secondary: Traps
Unused: Biceps, Pecs, Obliques, Hamstrings, Calves, Quads, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Core
Unused: Cardio, Mobility, Functional, Accessory, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Stability
Unused: Speed, Endurance, Flexibility
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Cross-Arm Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Stretch: Rotator Cuffs, Lateral Deltoid
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Rear Deltoid

Joints - Shoulder Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility, Prehab, Rehab
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -

Crossover Step Ups

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Lateral Step Ups: 50

Strength: Hamstrings, Quads, Hip Adductors
Secondary: Calves, Hip Flexors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints
Type - Accessory, Prehab, Rehab
Unused: Cardio, Mobility, Functional, Core, Sports, Balance, Mindfulness
Focus - Strength, Stability
Unused: Speed, Endurance, Flexibility
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True

Crow Hold

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Planks (Hands): 50

Strength: Abs, Lats, Spinal Erectors, Triceps
Secondary: Traps
Unused: Biceps, Pecs, Obliques, Hamstrings, Calves, Quads, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Core
Unused: Cardio, Mobility, Functional, Accessory, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Mobility
Unused: Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
Strength: Abs, Lats, Spinal Erectors, Triceps
Secondary: Traps
Unused: Biceps, Pecs, Obliques, Hamstrings, Calves, Quads, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Core
Unused: Cardio, Mobility, Functional, Accessory, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Mobility
Unused: Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50

Crush Presses

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Crush Press

Strength: Pecs
Secondary: Triceps
Unused: Abs, Biceps, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True

Curtsy Lunges

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Front Reverse Lunges: 50, Split Squats: 50, Curtsy Squats: 50

Strength: Glute Med/Min, Hamstrings, Quads, Hip Adductors
Secondary: Calves
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Stability
Unused: Speed, Endurance, Flexibility
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True
V:Notes - May be dangerous for anyone with movement restrictions in the ankle, knee, hip or back as well as injuries to any of these structures

Curtsy Lunges (Plyometric)

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Depth Drops: 50, Curtsy Squats: 50, Curtsy Lunges: 50

Strength: Hamstrings, Calves, Quads, Hip Flexors
Stretch: Abs, Obliques
Unused: Biceps, Pecs, Traps, Lats, Spinal Erectors, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Power, Endurance
Unused: Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Plyometric
Unused: Isometric, Isotonic, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Curtsy Squats

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Split Squats: 50

Strength: Glute Med/Min, Hamstrings, Quads, Hip Adductors
Secondary: Calves
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Stability
Unused: Speed, Endurance, Flexibility
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True
V:Notes - May be dangerous for anyone with movement restrictions in the ankle, knee, hip or back as well as injuries to any of these structures

Dancer Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Bow Stretch: 50, Warrior III: 50

Stretch: Hamstrings, Calves
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -

Dead Bugs

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Abs, Obliques, Spinal Erectors
Stretch: Hip Flexors, Rotator Cuffs
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Forearms, Hip Adductors, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Core
Unused: Cardio, Mobility, Functional, Accessory, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -
50
Strength: Abs, Obliques, Spinal Erectors
Stretch: Hip Flexors, Rotator Cuffs
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Forearms, Hip Adductors, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints
Type - Core
Unused: Cardio, Mobility, Functional, Accessory, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps - True
25
Strength: Abs, Obliques, Spinal Erectors
Stretch: Hip Flexors, Rotator Cuffs
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Forearms, Hip Adductors, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Core
Unused: Cardio, Mobility, Functional, Accessory, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps - True
50

Dead Bugs with Overhead Reach

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Dead Bugs: 50

Strength: Abs, Obliques, Spinal Erectors
Secondary: Triceps, Serratus Anterior
Stretch: Hip Flexors, Rotator Cuffs
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Quads, Forearms, Hip Adductors, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True

Dead-Stop Pushups

Groups - Pushups

Unused: Planks, Pikes, Handstands, Grip Strength, Calf Raises, Squats

Prerequisites - Pushups: 50

Strength: Pecs, Triceps, Front Deltoid
Secondary: Abs, Spinal Erectors, Hip Flexors
Unused: Biceps, Obliques, Traps, Lats, Hamstrings, Calves, Quads, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Horizontal Push, Push
Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True

Deadlift

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Bodyweight Squats: 50, Hip Thrusts: 50, Glute Bridges: 50

Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Traps, Spinal Erectors, Calves, Hip Adductors, Rhomboids
Unused: Biceps, Pecs, Obliques, Lats, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional, Sports
Unused: Cardio, Mobility, Accessory, Core, Balance, Prehab, Rehab, Mindfulness
Focus - Power
Unused: Endurance, Flexibility, Stability
Sports Focus - Soccer
Unused: Tennis, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Hip Extension
Unused: Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True

Deep Squats

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Bodyweight Squats: 50, Ankle Mobilization: 50, Tibial Internal Rotation: 50

Notes - aka. Garland Pose.

Strength: Hamstrings, Quads, Glute Max
Secondary: Abs
Stretch: Spinal Erectors, Calves
Unused: Biceps, Pecs, Obliques, Traps, Lats, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Mobility, Accessory
Unused: Cardio, Functional, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Flexibility
Unused: Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs
Stretch: Spinal Erectors, Calves
Unused: Biceps, Pecs, Obliques, Traps, Lats, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Mobility, Accessory
Unused: Cardio, Functional, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Flexibility
Unused: Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Squat, Knee Flexion
Unused: Hip Extension, Carry, Rotation, Push, Pull
Is Weighted - False
Is Unilateral - False
Pause Reps - True
50
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs
Stretch: Spinal Erectors, Calves
Unused: Biceps, Pecs, Obliques, Traps, Lats, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Mobility, Accessory
Unused: Cardio, Functional, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Flexibility
Unused: Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs
Stretch: Spinal Erectors, Calves
Unused: Biceps, Pecs, Obliques, Traps, Lats, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Mobility, Accessory
Unused: Cardio, Functional, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Flexibility
Unused: Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Squat, Knee Flexion
Unused: Hip Extension, Carry, Rotation, Push, Pull
Is Weighted - True
Is Unilateral - False
Pause Reps - True
50

Deep Squats + Rotation

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Bodyweight Squats: 50, Deep Squats: 50

Strength: Traps, Hamstrings, Quads, Rhomboids
Stretch: Abs, Pecs, Obliques, Rotator Cuffs, Serratus Anterior
Unused: Biceps, Lats, Spinal Erectors, Calves, Triceps, Hip Flexors, Forearms, Hip Adductors, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isometric, Isotonic
Unused: Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -
V:Notes - aka. Squat Sky Reach
Strength: Hamstrings, Quads, Glute Max
Secondary: Abs
Stretch: Spinal Erectors, Calves
Unused: Biceps, Pecs, Obliques, Traps, Lats, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Flexibility
Unused: Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Depth Drops

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Depth Drops

Strength: Hamstrings, Calves, Glute Max
Secondary: Abs
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Stability
Unused: Strength, Speed, Endurance, Flexibility
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Plyometric
Unused: Isometric, Isotonic, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50

One-Leg Depth Drops

Strength: Hamstrings, Calves, Glute Max
Secondary: Abs
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Stability
Unused: Strength, Speed, Endurance, Flexibility
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Plyometric
Unused: Isometric, Isotonic, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -
50

Diagonals

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Banded Diagonals

Strength: Traps, Rhomboids
Secondary: Rotator Cuffs, Serratus Anterior
Unused: Abs, Biceps, Pecs, Obliques, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Shoulder Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Accessory, Prehab, Rehab
Unused: Cardio, Mobility, Functional, Core, Sports, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isokinetic
Unused: Isometric, Isotonic, Plyometric
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps -
V:Notes - This is a great movement for scapular stabilization.

Dolphin

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Stretch: Pecs, Hamstrings, Calves
Unused: Abs, Biceps, Obliques, Traps, Lats, Spinal Erectors, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
Stretch: Pecs, Hamstrings, Calves
Unused: Abs, Biceps, Obliques, Traps, Lats, Spinal Erectors, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -
50

Dolphin + Plank

Groups - Planks

Unused: Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Planks (Forearms): 50, Dolphin: 50

Strength: Core, Serratus Anterior
Stretch: Calves
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Quads, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True
Strength: Core, Serratus Anterior
Stretch: Calves
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Quads, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True
50

Donkey Kicks

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Glute Max
Secondary: Hamstrings
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Stability
Unused: Speed, Endurance, Flexibility
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True
Strength: Hamstrings, Glute Max
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Stability
Unused: Speed, Endurance, Flexibility
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True

Doorway Stretches

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Stretch: Traps, Rhomboids
Unused: Abs, Biceps, Pecs, Obliques, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility, Prehab, Rehab
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
Stretch: Biceps, Rotator Cuffs
Unused: Abs, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility, Prehab, Rehab
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
Stretch: Pecs, Rotator Cuffs
Unused: Abs, Biceps, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility, Prehab, Rehab
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Double Leg Lifts

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Side Leg Lifts: 50, Thigh Lifts: 50

Strength: Glute Med/Min, Hip Adductors
Secondary: Obliques, Hip Flexors
Unused: Abs, Biceps, Pecs, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic, Isokinetic
Unused: Isometric, Plyometric
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True

Downward Dog

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Rotator Cuffs, Serratus Anterior
Stretch: Pecs, Hamstrings, Calves
Unused: Abs, Biceps, Obliques, Traps, Lats, Spinal Erectors, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50
Strength: Rotator Cuffs, Serratus Anterior
Stretch: Pecs, Hamstrings, Calves
Unused: Abs, Biceps, Obliques, Traps, Lats, Spinal Erectors, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50
Strength: Rotator Cuffs, Serratus Anterior
Stretch: Pecs, Hamstrings, Calves
Unused: Abs, Biceps, Obliques, Traps, Lats, Spinal Erectors, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -
75

Downward Dog + Calf Mobility

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Downward Dog: 50

Strength: Rotator Cuffs, Serratus Anterior
Stretch: Pecs, Hamstrings, Calves
Unused: Abs, Biceps, Obliques, Traps, Lats, Spinal Erectors, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isometric, Isotonic
Unused: Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Downward Dog + Plank

Groups - Planks

Unused: Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Downward Dog: 50, Planks (Hands): 50

Strength: Abs, Obliques, Spinal Erectors
Stretch: Hamstrings, Calves, Quads
Unused: Biceps, Pecs, Traps, Lats, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True
Strength: Abs, Obliques, Spinal Erectors
Stretch: Hamstrings, Calves, Quads
Unused: Biceps, Pecs, Traps, Lats, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps - True
50
Strength: Abs, Obliques, Spinal Erectors
Stretch: Hamstrings, Calves, Quads
Unused: Biceps, Pecs, Traps, Lats, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True
75
Strength: Abs, Obliques, Spinal Erectors
Stretch: Hamstrings, Calves, Quads
Unused: Biceps, Pecs, Traps, Lats, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps - True
75

Downward Dog + Upward Dog

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Downward Dog: 50, Cobra Stretches: 50

Strength: Traps, Spinal Erectors, Triceps, Rhomboids
Stretch: Abs, Biceps, Pecs, Hamstrings, Hip Flexors
Unused: Obliques, Lats, Calves, Quads, Forearms, Hip Adductors, Rotator Cuffs, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Horizontal Push, Vertical Push, Push
Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True

Dynamic Planks

Groups - Planks

Unused: Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Planks (Hands): 50

Strength: Core
Secondary: Hip Adductors
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance, Core
Unused: Cardio, Mobility, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isometric, Isotonic
Unused: Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
Strength: Core
Secondary: Hip Adductors
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Core
Unused: Cardio, Mobility, Functional, Accessory, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isometric, Isotonic
Unused: Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
V:Notes - t=5.15-17.15
25

Eagle Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Stretch: Hip Flexors, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Hip Extension
Unused: Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
25
Stretch: Hip Flexors, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Hip Extension
Unused: Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50
Strength: Glute Max
Stretch: Hip Flexors, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Balance
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Hip Extension
Unused: Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50

Elevated Split Squats

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Split Squats: 50

Strength: Quads, Glute Max
Secondary: Hamstrings, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Lunge, Knee Flexion
Unused: Hip Extension, Carry, Rotation, Push, Pull
Is Weighted - False
Is Unilateral - True
Pause Reps - True
50
Strength: Quads, Glute Max
Secondary: Hamstrings, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Lunge, Knee Flexion
Unused: Hip Extension, Carry, Rotation, Push, Pull
Is Weighted - True
Is Unilateral - True
Pause Reps - True
50

Eye Blinking

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Eyes
Stretch: Eyes
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True

Eye Compress

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Eyes
Stretch: Eyes
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Endurance, Flexibility
Unused: Strength, Speed, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Eye Massage

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Eyes
Stretch: Eyes
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Eye of the Needle Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Stretch: Hip Flexors, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
V:Notes - aka. Reclined Half Pigeon

Eye Relaxation

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Eyes
Stretch: Eyes
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isometric, Isotonic
Unused: Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Eye Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Stretch: Eyes
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Face Pulls

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Traps, Rotator Cuffs, Rhomboids
Secondary: Forearms, Serratus Anterior, Rear Deltoid
Unused: Abs, Biceps, Pecs, Obliques, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Hip Adductors, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid

Joints - Shoulder Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Accessory, Prehab, Rehab
Unused: Cardio, Mobility, Functional, Core, Sports, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - Tennis, Baseball, Pickleball
Unused: Soccer, Hockey, Boxing, Football, Basketball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True
V:Notes - This is primarily mobility training. Not a functional movement.

Farmer's Carries

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Two-Hand Farmer's Carry

Strength: Forearms
Secondary: Core, Biceps, Traps, Lats, Hamstrings, Calves, Quads, Hip Adductors, Rotator Cuffs, Rhomboids
Unused: Pecs, Triceps, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic, Isokinetic
Unused: Isometric, Plyometric
Movement Pattern - Carry
Unused: Hip Extension, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -

One-Hand Farmer's Carry

Strength: Obliques, Forearms
Secondary: Abs, Biceps, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors, Rotator Cuffs, Rhomboids
Unused: Pecs, Triceps, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Stability
Unused: Speed, Endurance, Flexibility
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic, Isokinetic
Unused: Isometric, Plyometric
Movement Pattern - Carry, Rotation
Unused: Hip Extension, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps -
50

Fast Feet

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Hamstrings, Calves, Quads, Hip Flexors
Secondary: Abs
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Cardio, Sports
Unused: Mobility, Functional, Accessory, Core, Balance, Prehab, Rehab, Mindfulness
Focus - Speed
Unused: Strength, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Plyometric
Unused: Isometric, Isotonic, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50
Strength: Hamstrings, Calves, Quads, Hip Flexors
Secondary: Abs
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Cardio, Sports
Unused: Mobility, Functional, Accessory, Core, Balance, Prehab, Rehab, Mindfulness
Focus - Speed
Unused: Strength, Endurance, Flexibility, Stability
Sports Focus - Tennis, Pickleball
Unused: Soccer, Hockey, Baseball, Boxing, Football, Basketball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Plyometric
Unused: Isometric, Isotonic, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50

Finger Abduction

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Finger Joints
Unused: Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -

Finger Adduction

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Finger Joints
Unused: Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -

Finger Ball Squeezes

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Forearms
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Finger Joints
Unused: Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True

Finger Curls

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Finger Curls

Strength: Forearms
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Finger Joints
Unused: Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True

Finger Mobility

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Finger Joints
Unused: Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Finger Joints
Unused: Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -

Finger Spread

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Forearms
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Finger Joints
Unused: Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isokinetic
Unused: Isometric, Isotonic, Plyometric
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps -
V:Notes - aka. Finger Spread

Finger Tendon Glide

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Finger Joints
Unused: Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -
50
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Finger Joints
Unused: Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -
50
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Finger Joints
Unused: Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -
50

Fire Hydrant

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Glute Med/Min
Secondary: Abs
Stretch: Hip Adductors
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Stability
Unused: Speed, Endurance, Flexibility
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic, Isokinetic
Unused: Isometric, Plyometric
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True
V:Notes - aka. Quadruped Hip Abduction

Firefly Hold

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Crow Hold: 50, Deep Squats: 50

Strength: Abs, Traps, Lats, Spinal Erectors, Triceps
Unused: Biceps, Pecs, Obliques, Hamstrings, Calves, Quads, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50
Strength: Abs, Traps, Lats, Spinal Erectors, Triceps
Unused: Biceps, Pecs, Obliques, Hamstrings, Calves, Quads, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Mobility
Unused: Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50

Firelog Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Pigeon Stretch: 50

Notes - aka. Double Pigeon.

Stretch: Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -

Fish

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Spinal Erectors
Stretch: Abs, Pecs
Unused: Biceps, Obliques, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
V:Notes - aka. Matsyasana

Flutter Kicks

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Dead Bugs: 50

Strength: Abs, Hip Flexors
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Core
Unused: Cardio, Mobility, Functional, Accessory, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -
V:Notes - Make sure the instructional video makes it clear the user should not arch their back and instead keep it flat against the floor.
Strength: Spinal Erectors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Core
Unused: Cardio, Mobility, Functional, Accessory, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -
Strength: Spinal Erectors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Core
Unused: Cardio, Mobility, Functional, Accessory, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -
Strength: Abs, Hip Flexors
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Core
Unused: Cardio, Mobility, Functional, Accessory, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -
V:Notes - Make sure the instructional video makes it clear the user should not arch their back and instead keep it flat against the floor.

Flyes

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Pecs
Unused: Abs, Biceps, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True

Foot Doming

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Toe Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -

Foot Mash

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Stretch: Calves
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps - True

Foot-Elevated Lateral Squats

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Lateral Squats: 50

Strength: Glute Med/Min, Calves, Quads
Secondary: Abs, Obliques
Unused: Biceps, Pecs, Traps, Lats, Spinal Erectors, Hamstrings, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Squat, Knee Flexion
Unused: Hip Extension, Carry, Rotation, Push, Pull
Is Weighted - True
Is Unilateral - True
Pause Reps - True
50
Strength: Glute Med/Min, Calves, Quads
Secondary: Abs, Obliques
Unused: Biceps, Pecs, Traps, Lats, Spinal Erectors, Hamstrings, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Squat, Knee Flexion
Unused: Hip Extension, Carry, Rotation, Push, Pull
Is Weighted - True
Is Unilateral - True
Pause Reps - True
50

Forearm Plank Thread the Needle

Groups - Planks

Unused: Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Side Plank (Forearms): 50

Notes - aka. Forearm Plank with Reach Through

Strength: Core
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance, Core
Unused: Cardio, Mobility, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isometric, Isotonic
Unused: Plyometric, Isokinetic
Movement Pattern - Rotation
Unused: Hip Extension, Carry, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True

Forearm Side Plank Clamshells

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Side Plank (Forearms): 25, Clamshells: 50

Strength: Glute Med/Min
Secondary: Hamstrings
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility, Accessory, Prehab, Rehab
Unused: Cardio, Functional, Core, Sports, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic, Isokinetic
Unused: Isometric, Plyometric
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True

Forward Folds

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Stretch: Spinal Erectors, Hamstrings, Glute Max
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
25
Stretch: Spinal Erectors, Hamstrings
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50
Stretch: Spinal Erectors, Hamstrings, Glute Max
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
25
50
Stretch: Spinal Erectors, Hamstrings, Glute Max
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50
Stretch: Obliques, Spinal Erectors, Hamstrings, Glute Max
Unused: Abs, Biceps, Pecs, Traps, Lats, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
75
Stretch: Spinal Erectors, Hamstrings
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isometric, Isotonic
Unused: Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -
75

Four Limbed Staff Pose

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Planks (Hands): 50

Strength: Core
Secondary: Quads
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Core
Unused: Cardio, Mobility, Functional, Accessory, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Frog Pumps

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Glute Med/Min, Hip Adductors
Secondary: Spinal Erectors, Hamstrings
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Calves, Quads, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Accessory
Unused: Cardio, Mobility, Functional, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -
V:Notes - This is just an accessory exercise, it's static and doesn't really stretch anything.
Strength: Glute Med/Min, Hip Adductors
Secondary: Spinal Erectors, Hamstrings
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Calves, Quads, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility, Accessory
Unused: Cardio, Functional, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True

Frog Stretch (Bhekasana)

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Stretch: Abs, Pecs, Quads, Rotator Cuffs
Unused: Biceps, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Triceps, Hip Flexors, Forearms, Hip Adductors, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -
50
Stretch: Abs, Pecs, Quads, Rotator Cuffs
Unused: Biceps, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Triceps, Hip Flexors, Forearms, Hip Adductors, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
50

Frog Stretch (Mandukasana)

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Stretch: Hip Adductors, Glute Max
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Front Raises

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Notes - You use your front shoulders a lot every time you bench or press, so front raises are not as necessary for even development.

Strength: Serratus Anterior, Front Deltoid
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True
V:Notes - You use your front shoulders a lot every time you bench or press, so front raises are not as necessary for even development.

Front Reverse Lunges

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Hamstrings, Quads, Hip Flexors, Glute Max
Secondary: Calves, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Lunge, Knee Flexion
Unused: Hip Extension, Carry, Rotation, Push, Pull
Is Weighted - False
Is Unilateral - True
Pause Reps - True
50
Strength: Hamstrings, Quads, Hip Flexors, Glute Max
Secondary: Calves, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Lunge, Knee Flexion
Unused: Hip Extension, Carry, Rotation, Push, Pull
Is Weighted - True
Is Unilateral - True
Pause Reps - True
50

Front Splits

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Hamstring Stretch: 75, Downward Dog: 75, Lizard Stretch: 75, Pigeon Stretch: 75, Hurdler Stretch: 75, Hand to Big Toe Stretch (Front): 75

Stretch: Hamstrings, Hip Flexors, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -

Front Squats

Groups - Squats

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises

Prerequisites - Bodyweight Squats: 50

Strength: Hamstrings, Quads, Glute Max
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Squat, Knee Flexion
Unused: Hip Extension, Carry, Rotation, Push, Pull
Is Weighted - True
Is Unilateral - False
Pause Reps - True

Gate Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Stretch: Obliques, Hamstrings, Hip Adductors, Serratus Anterior
Unused: Abs, Biceps, Pecs, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -
V:Notes - aka. Parighasana

Glute Bridge + Reach

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Glute Bridges: 50

Strength: Glute Max
Secondary: Hamstrings
Stretch: Obliques, Serratus Anterior
Unused: Abs, Biceps, Pecs, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Flexibility
Unused: Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps - True

Glute Bridge March

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Glute Bridges: 50

Strength: Glute Max
Secondary: Hamstrings
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Stability
Unused: Speed, Endurance, Flexibility
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -

Glute Bridges

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Glute Max
Secondary: Hamstrings
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Hip Extension
Unused: Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True

Glute Bridge Hold

  • Dumbbells | Plates
Strength: Glute Max
Secondary: Hamstrings
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Accessory
Unused: Cardio, Mobility, Functional, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Mobility, Endurance
Unused: Speed
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -
V:Notes - This is just an accessory exercise, it's static and doesn't really stretch anything.
25
Strength: Glute Max
Secondary: Hamstrings
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Hip Extension
Unused: Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True
50
Strength: Glute Max
Secondary: Hamstrings
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Accessory
Unused: Cardio, Mobility, Functional, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -
V:Notes - This is just an accessory exercise, it's static and doesn't really stretch anything.
75

Goblet Squats

Groups - Squats

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises

Prerequisites - Bodyweight Squats: 50

Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Calves
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints, Ankle Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Squat, Knee Flexion
Unused: Hip Extension, Carry, Rotation, Push, Pull
Is Weighted - True
Is Unilateral - False
Pause Reps - True

Good Mornings

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Deadlift: 50

Strength: Spinal Erectors, Hamstrings
Secondary: Traps, Lats
Unused: Abs, Biceps, Pecs, Obliques, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints, Knee Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Hip Extension
Unused: Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True
V:Notes - Too dangerous to do with weights, no good way to bail. Still useful as an unweighted warmup

Gorilla Rows

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Alternating Gorilla Rows

Strength: Traps, Lats, Rear Deltoid
Secondary: Biceps, Forearms, Rhomboids
Unused: Abs, Pecs, Obliques, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Hip Adductors, Rotator Cuffs, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid

Joints - Elbow Joints
Unused: Finger Joints, Wrist Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Horizontal Pull, Pull
Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True
50

Gorilla Rows

Strength: Traps, Lats, Rear Deltoid
Secondary: Biceps, Forearms, Rhomboids
Unused: Abs, Pecs, Obliques, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Hip Adductors, Rotator Cuffs, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid

Joints - Elbow Joints
Unused: Finger Joints, Wrist Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Horizontal Pull, Pull
Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True
50

Granny Toss

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Bodyweight Squats: 50

Granny Toss

Strength: Biceps
Unused: Abs, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance
Unused: Cardio, Mobility, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Power
Unused: Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Plyometric
Unused: Isometric, Isotonic, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -

Hack Squats

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Bodyweight Squats: 50

Strength: Hamstrings, Quads, Glute Max
Secondary: Abs, Spinal Erectors, Calves
Unused: Biceps, Pecs, Obliques, Traps, Lats, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Functional
Unused: Cardio, Mobility, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Squat, Knee Flexion
Unused: Hip Extension, Carry, Rotation, Push, Pull
Is Weighted - True
Is Unilateral - False
Pause Reps - True

Half Moon Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Warrior III: 50

Strength: Hip Adductors
Stretch: Hamstrings
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -

Halos

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Rotator Cuffs, Serratus Anterior
Secondary: Traps, Rhomboids
Unused: Abs, Biceps, Pecs, Obliques, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility, Accessory
Unused: Cardio, Functional, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Flexibility
Unused: Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True

Hammer Curls

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Biceps, Forearms
Unused: Abs, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Elbow Joints
Unused: Finger Joints, Wrist Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Accessory, Sports
Unused: Cardio, Mobility, Functional, Core, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - Tennis, Pickleball
Unused: Soccer, Hockey, Baseball, Boxing, Football, Basketball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - False
V:Notes - This works the Biceps and Forearms more evenly then a Bicep Curl.

Hamstring Bridge March

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Hamstring Bridges: 50

Strength: Hamstrings
Secondary: Glute Max
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Hip Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength, Stability
Unused: Speed, Endurance, Flexibility
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -

Hamstring Bridges

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Heel Digs: 50

Strength: Hamstrings
Secondary:
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Accessory, Prehab, Rehab
Unused: Cardio, Mobility, Functional, Core, Sports, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True
Strength: Hamstrings
Secondary: Glute Max
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Accessory
Unused: Cardio, Mobility, Functional, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Mobility, Endurance
Unused: Speed
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps -
V:Notes - This is just an accessory exercise, it's static and doesn't really stretch anything.
25
Strength: Hamstrings
Secondary:
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Accessory, Prehab, Rehab
Unused: Cardio, Mobility, Functional, Core, Sports, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps - True
50
Strength: Hamstrings
Secondary: Glute Max
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Accessory
Unused: Cardio, Mobility, Functional, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps -
V:Notes - This is just an accessory exercise, it's static and doesn't really stretch anything.
75

Hamstring Catch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Hamstrings
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Prehab, Rehab
Unused: Cardio, Mobility, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True

Hamstring Curls

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Hamstrings
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility, Prehab, Rehab
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic, Isokinetic
Unused: Isometric, Plyometric
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True

Standing Hamstring Curl

Strength: Hamstrings
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - Knee Joints
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Ankle Joints, Toe Joints
Type - Mobility, Prehab, Rehab
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Strength, Stability
Unused: Speed, Endurance, Flexibility
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic, Isokinetic
Unused: Isometric, Plyometric
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - False
Pause Reps - True
V:Notes - If the user is too injured to be able to do the recovery exercise with weights, then they should be in physical therapy.

Hamstring Floss

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Abs
Stretch: Hamstrings
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Hip Extension
Unused: Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps - True

Supine Hamstring Floss

Strength: Abs
Stretch: Hamstrings
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True

Hamstring Scoops

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Glute Max
Secondary: Abs
Stretch: Hamstrings
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Hip Extension
Unused: Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps - True

Hamstring Stretch

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats
Strength: Abs
Stretch: Hamstrings
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps - True
Strength: Abs
Stretch: Hamstrings
Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility
Unused: Strength, Speed, Endurance, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - True
Pause Reps - True
Strength: Spinal Erectors
Stretch: Hamstrings
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility, Prehab, Rehab
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True

Hamstring Walk Outs

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Glute Bridges: 50

Strength: Hamstrings
Secondary: Glute Max
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility, Accessory
Unused: Cardio, Functional, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Dynamic
Unused: Static
Muscle Movement - Isotonic
Unused: Isometric, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps - True

Hand Plank Thread the Needle

Groups - Planks

Unused: Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Side Plank (Hands): 50

Notes - aka Hand Plank with Reach Through

Strength: Core
Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Resistance, Core
Unused: Cardio, Mobility, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Strength
Unused: Speed, Endurance, Flexibility, Stability
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static, Dynamic
Unused:
Muscle Movement - Isometric, Isotonic
Unused: Plyometric, Isokinetic
Movement Pattern - Rotation
Unused: Hip Extension, Carry, Push, Pull, Knee Flexion
Is Weighted - True
Is Unilateral - True
Pause Reps - True

Hand to Big Toe Stretch (Front)

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip Strength, Calf Raises, Squats

Prerequisites - Hamstring Stretch: 75, Lizard Stretch: 75, Pigeon Stretch: 75, Hurdler Stretch: 75

Stretch: Hamstrings, Hip Flexors, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -
Stretch: Hamstrings, Hip Flexors, Hip Adductors
Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid

Joints - None
Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints
Type - Mobility
Unused: Cardio, Functional, Accessory, Core, Sports, Balance, Prehab, Rehab, Mindfulness
Focus - Flexibility, Stability
Unused: Strength, Speed, Endurance
Sports Focus - None
Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse
Muscle Contractions - Static
Unused: Concentric, Eccentric
Muscle Movement - Isometric
Unused: Isotonic, Plyometric, Isokinetic
Movement Pattern - Accessory
Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion
Is Weighted - False
Is Unilateral - False
Pause Reps -

Hand to Big Toe Stretch (Side)

Groups - None

Unused: Planks, Pikes, Handstands, Pushups, Grip St