Exercises - A Workout a Day

Filter Exercises

Exercise Name

Section

Exercise Focus

Sports Focus

Muscle Movement

Strength Muscle

Secondary Muscle

Stretch Muscle

Mobility Joints

Movement Patterns

Equipment

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90/90 Get Down

Is Primary - False

Groups - None

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

Prerequisites - 90/90 Hip Stretch: 50

90/90 Get Down

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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

Is Primary - False

Groups - None

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

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

90/90 Get Up

Dumbbells | Kettlebells | Plates | Medicine Ball

Strength: Glutes

Stretch: Hip Flexors, Hip Adductors

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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

Is Primary - False

Groups - None

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

90/90 Hip Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, 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.

Active 90/90 Hip Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Accommodative Facility

Is Primary - False

Groups - None

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

Notes - Uses refractive lens for accommodation (focus).

Binocular Accommodative Facility

Strength: 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Speed Endurance

Unused: Strength, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

V:Notes - aka. Accommodative Rock. Uses refractive lens for accomodation (focus).

Monocular Accommodative Facility

Strength: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Speed Endurance

Unused: Strength, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

V:Notes - aka. Accommodative Rock. Uses refractive lens for accomodation (focus).

Wachs Mental Minus

Strength: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Speed Endurance

Unused: Strength, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

V:Notes - aka. Accommodative Rock. Uses refractive lens for accomodation (focus).

Active Hang

Is Primary - False

Groups - None

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

Prerequisites - Passive Hang: 50

Active Hang

Pullup Bar | Gymnastic Rings

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Affirmations

Is Primary - True

Groups - None

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

Affirmations for Self Love, Self Esteem, Confidence

Strength: Mind

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, Nose, Vocal Cords, Diaphragm, Throat

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - None

Unused: Strength, Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Alternate Nostril Breathing

Is Primary - False

Groups - None

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

Alternate Nostril Breathing

Strength: Nose

Stretch: Nose

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, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Ankle Mobilization

Is Primary - False

Groups - None

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

Half-Kneeling Ankle Rocks

Resistance Bands

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Ankle Mobility Drill

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Aperture Rule Trainer

Is Primary - False

Groups - None

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

Aperture Rule Trainer

Strength: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

Arch Hang

Is Primary - False

Groups - None

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

Prerequisites - Active Hang: 50, Passive Hang: 50

Arch Hang

Pullup Bar | Gymnastic Rings

Strength: Traps, Forearms, Rhomboids, Serratus Anterior

Stretch: Lats, Spinal Erectors, Rotator Cuffs

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Arm Bar

Is Primary - False

Groups - None

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

Arm Bar

Dumbbells | Kettlebells

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, 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

Is Primary - False

Groups - None

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

Arm Circles

Plates

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Arm Wall Slides

Is Primary - False

Groups - None

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

Arm Wall Slide

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Back Extensions

Is Primary - False

Groups - None

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

Prerequisites - Superman: 50

⚠ Back Hyperextensions

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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

Is Primary - False

Groups - None

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

Balancing Table Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stability

Unused: Strength, Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Ball Slam

Is Primary - False

Groups - None

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

Ball Slam

Medicine Ball

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Plyometric

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Strengthening, Functional, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Power

Unused: Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Banana Stretch

Is Primary - False

Groups - None

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

Banana Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, 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

Is Primary - False

Groups - None

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

Banded 3-Pt Toe Taps

Mini Loop Bands

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Banded Squats

Is Primary - False

Groups - Squats

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

Prerequisites - Bodyweight Squats: 50

Banded Squats

Mini Loop Bands

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Barrel Card

Is Primary - False

Groups - None

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

Prerequisites - Monocular Pushup: 50, Binocular Pushup: 50

Barrel Card

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Bear Crawl

Is Primary - False

Groups - None

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

Prerequisites - Quadruped Planks: 50

Bear Crawl

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Lateral Bear Crawl

Strength: Abs, Obliques, Spinal Erectors

Secondary: Hamstrings, Quads, Triceps, Serratus Anterior

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Bent Over Rows

Is Primary - True

Groups - None

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

Dumbbell Rows

Incline Bench
- Chest-Supported Row (Dumbbells | Kettlebells)
Flat Bench
- Dumbbell Row (Dumbbells | Kettlebells)
3-Point Row (Dumbbells | Kettlebells)

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Elbow Joints

Unused: Finger Joints, Wrist Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

⚠ Bent Over Rows

Strength: Traps, Lats, Rear Deltoid

Secondary: Biceps, Forearms, Rhomboids

Joints - Elbow Joints

Unused: Finger Joints, Wrist Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Bicep Curls

Is Primary - True

Groups - None

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

Bicep Curl

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Elbow Joints

Unused: Finger Joints, Wrist Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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.

Binocular Pushup

Is Primary - False

Groups - None

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

Prerequisites - Monocular Pushup: 50

Binocular Pushup

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Activation

Unused: Strength, Speed, Endurance, Flexibility, Stability

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Binocular Saccades

Is Primary - False

Groups - None

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

Prerequisites - Binocular Space Fixator: 50, Monocular Saccades: 50

Free Space Saccades

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Single-Row Saccades

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Dual-Column Saccades

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Four-Square Saccades

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

V:Notes - Hart Chart

Saccadic Strips

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

V:Notes - Hart Chart

Binocular Space Fixator

Is Primary - False

Groups - None

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

Prerequisites - Monocular Space Fixator: 50

Space Fixator

Dominant Hand
Non-Dominant Hand
Alternating Hands
Alternating Hands w/ Opposite Foot

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Activation

Unused: Strength, Speed, Endurance, Flexibility, Stability

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - False

V:Notes - No strength or endurance focus, it just trains the mind-body connection (stability and activation).

Bird Dogs

Is Primary - False

Groups - None

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

Glute Kickback

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Bird Dogs

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Shoulder Joints, Hip Joints, Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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.

Bird of Paradise

Is Primary - False

Groups - None

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

Bird of Paradise

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

BJJ Quad Stretch

Is Primary - False

Groups - None

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

BJJ Quad Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Boat Stretch

Is Primary - False

Groups - None

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

Half Boat Float

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Boat Float

Strength: Abs, Spinal Erectors, Hip Flexors

Secondary: Obliques, Quads

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Body Saw

Is Primary - False

Groups - Planks

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

Prerequisites - Planks (Forearms): 75

Ring Body Saw

Gymnastic Rings

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Bodyweight Squats

Is Primary - True

Groups - Squats

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

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

Assisted Squats

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Box Squats

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Air Squats

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Narrow Squats

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Front Staggered Squats

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Assisted One-Leg Squats

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - True

Pause Reps - True

One-Leg Box Squats

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - True

Pause Reps - True

One-Leg Squats

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Bottom Up Holds

Is Primary - False

Groups - None

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

Bottom Up Holds

Kettlebells

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Accessory

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Bounds

Is Primary - False

Groups - None

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

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

Forward/Backward Bounds

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Power, Stability

Unused: Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Lateral Bounds

Strength: Hamstrings, Calves

Secondary: Abs

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Power, Stability

Unused: Endurance, Flexibility, Activation

Sports Focus - Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball

Unused: Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Bow Stretch

Is Primary - False

Groups - None

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

Prerequisites - Frog Stretch (Bhekasana): 50

Half Bow Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Bow Stretch

Stretch: Abs, Pecs, Quads, Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Box Breathing

Is Primary - False

Groups - None

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

Box Breathing

Strength: Diaphragm

Stretch: Diaphragm

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, Nose, Vocal Cords, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Box Jumps

Is Primary - False

Groups - None

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

Prerequisites - Jumps: 50

Box Jumps

Stability Ball

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Power

Unused: Endurance, Flexibility, Stability, Activation

Sports Focus - Soccer, Boxing

Unused: Tennis, Hockey, Baseball, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Bridges

Is Primary - False

Groups - None

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

Prerequisites - Glute Bridges: 50

Wall Bridges

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Yoga Bridge

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Mobility, Endurance

Unused: Speed, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Hip Extension

Unused: Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Incline Bridges

Strength: Spinal Erectors, Triceps

Secondary: Traps

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Head Bridges

Strength: Spinal Erectors, Triceps

Secondary: Traps

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Full Bridges

Strength: Spinal Erectors, Triceps

Secondary: Traps

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Wheel Bridges

Strength: Spinal Erectors, Triceps

Secondary: Traps

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Tap Bridges

Strength: Spinal Erectors, Triceps

Secondary: Traps

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Brock String

Is Primary - False

Groups - None

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

Prerequisites - Monocular Pushup: 50, Binocular Pushup: 50

Brock String

Fusional Vergence
Isometric Hold
Jumps

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina, Stability

Unused: Speed, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Brock String w/ Prism

Base-in Fusional Vergence
Base-in Isometric Hold
Base-in Jumps
Base-out Fusional Vergence
Base-out Isometric Hold
Base-out Jumps

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina, Stability

Unused: Speed, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

Burpees

Is Primary - False

Groups - None

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

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

Burpees

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Power

Unused: Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Butt Kicks

Is Primary - False

Groups - None

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

Prerequisites - Walking: 50, Jogging: 50

Butt Kicks

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Endurance

Unused: Strength, Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Butterfly Stretch

Is Primary - False

Groups - None

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

Prerequisites - Easy Stretch: 50

Half Butterfly Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, 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.

Butterfly Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, 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.

Calf Raises (Bent-Knee)

Is Primary - False

Groups - Calf Raises

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

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

Notes - aka. ankle plantar flexion.

Bent-Knee Calf Raises

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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.

One-Leg Bent-Knee Calf Raises

Dumbbells | Kettlebells

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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.

Calf Raises (Straight-Leg)

Is Primary - False

Groups - Calf Raises

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

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

Notes - aka. ankle plantar flexion.

Straight-Leg Calf Raises

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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.

One-Leg Straight-Leg Calf Raises

Dumbbells | Kettlebells

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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.

Calf Raises (Straight-Leg) + Big Toe Extension

Is Primary - False

Groups - Calf Raises

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

Prerequisites - Calf Raises (Straight-Leg): 50

Notes - aka. ankle plantar flexion.

One-Leg Straight-Leg Calf Raises with Big Toe Extension

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Ankle Joints, Toe Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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

Is Primary - False

Groups - None

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

Calf Smash

Dumbbells | Kettlebells

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Calf Towel Stretch

Is Primary - False

Groups - None

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

Plantar Fascia Towel Stretch

Stretch: Calves

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Camel Stretch

Is Primary - False

Groups - None

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

Tall-Kneeling Backbend

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

One-Arm Camel Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Camel Stretch

Strength: Quads, Glute Max

Stretch: Abs, Pecs, Hip Flexors, Rotator Cuffs

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Cat Cow Stretch

Is Primary - False

Groups - None

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

Prerequisites - Tabletop Stretch: 50

Seated Cat/Cow Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Cat/Cow Stretch

Stretch: Abs, Pecs, Obliques, Traps, Lats, Spinal Erectors, Rhomboids

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Cat Pulling it's Tail Stretch

Is Primary - False

Groups - None

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

Cat Pulling it's Tail Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Chair Stretch

Is Primary - False

Groups - None

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

Chair Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Chest Presses

Is Primary - True

Groups - None

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

Neutral-Grip Chest Press

Flat Bench
- Barbell
- Dumbbells
Resistance Bands

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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

Is Primary - False

Groups - None

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

Prerequisites - Pushups: 50, Chest Presses: 50

Stepping One-Arm Chest Pass

Medicine Ball | Resistance Bands

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Power

Unused: Endurance, Flexibility, Stability, Activation

Sports Focus - Baseball

Unused: Tennis, Soccer, Hockey, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

Supine Chest Throw

Medicine Ball | Resistance Bands

Strength: Triceps

Secondary: Pecs, Traps

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Speed

Unused: Strength, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Child's Stretch

Is Primary - False

Groups - None

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

Child's Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Child's Stretch with Twist

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Chin Tucks

Is Primary - False

Groups - None

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

⚠ Supine Chin Tuck

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Chinups

Is Primary - True

Groups - None

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

Prerequisites - Rows: 50, Passive Hang: 50

Jackknife Chinups

Pullup Bar | Gymnastic Rings

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Elbow Joints, Shoulder Joints

Unused: Finger Joints, Wrist Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Strengthening, Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Assisted Chinups

Pullup Bar | Gymnastic Rings
- Resistance Bands

Strength: Biceps, Lats, Forearms

Secondary: Traps, Rotator Cuffs, Rhomboids

Joints - Elbow Joints, Shoulder Joints

Unused: Finger Joints, Wrist Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Strengthening, Functional

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Chinup Negatives

Pullup Bar | Gymnastic Rings

Strength: Biceps, Lats, Forearms

Secondary: Traps, Rotator Cuffs, Rhomboids

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Strengthening, Functional

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Chinups

Pullup Bar | Gymnastic Rings

Strength: Biceps, Lats, Forearms

Secondary: Traps, Rotator Cuffs, Rhomboids

Joints - Elbow Joints, Shoulder Joints

Unused: Finger Joints, Wrist Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Strengthening, Functional

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Churn the Pot

Is Primary - False

Groups - Planks

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

Prerequisites - Planks (Forearms): 75

Churn the Pot on Ball

Stability Ball

Strength: Core

Secondary: Serratus Anterior

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Clamshells

Is Primary - False

Groups - None

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

Clamshells

Mini Loop Bands

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Cobra Stretches

Is Primary - False

Groups - None

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

Prerequisites - Sphinx Stretches: 50

Cobra Pushups

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Cobra Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Commando Pullups

Is Primary - True

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

Pullup Bar | Gymnastic Rings
- Resistance Bands

Strength: Biceps, Lats, Forearms

Secondary: Traps, Rotator Cuffs, Rhomboids

Joints - Elbow Joints, Shoulder Joints

Unused: Finger Joints, Wrist Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Strengthening, Functional

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - Boxing

Unused: Tennis, Soccer, Hockey, Baseball, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Commando Pullups

Pullup Bar | Gymnastic Rings

Strength: Biceps, Lats, Forearms

Secondary: Traps, Rotator Cuffs, Rhomboids

Joints - Elbow Joints, Shoulder Joints

Unused: Finger Joints, Wrist Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Strengthening, Functional

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - Boxing

Unused: Tennis, Soccer, Hockey, Baseball, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Compass Stretch

Is Primary - False

Groups - None

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

Prerequisites - Butterfly Stretch: 50, Forward Folds: 50

Compass Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Copenhagen Plank (Forearms)

Is Primary - False

Groups - Planks

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

Prerequisites - Side Plank (Forearms): 50

Supported Copenhagen Plank 1

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Supported Copenhagen Plank 2

Strength: Abs, Obliques, Spinal Erectors, Hip Adductors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Copenhagen Plank

Strength: Abs, Obliques, Spinal Erectors, Hip Adductors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Copenhagen Plank (Forearms) + Leg Lifts

Is Primary - False

Groups - Planks

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

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

Copenhagen Plank with Leg Lift

Strength: Abs, Obliques, Spinal Erectors, Hip Adductors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

Core Brace

Is Primary - False

Groups - None

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

Core Brace

Kettlebells | Medicine Ball

Strength: Abs, Obliques, Spinal Erectors

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Cossack Squats

Is Primary - False

Groups - None

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

Prerequisites - Lateral Lunges: 50, Lateral Squats: 50

Assisted Cossack Squats

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - Soccer

Unused: Tennis, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Cossack Squats

Dumbbells | Barbell | Plates | Medicine Ball

Strength: Hamstrings, Quads, Glute Max

Stretch: Hip Adductors

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - Soccer

Unused: Tennis, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Cow Face Stretch

Is Primary - False

Groups - None

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

Cow Face Arms Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Cow Face Legs Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Cow Face Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Crab Reach

Is Primary - False

Groups - None

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

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

Crab Reach

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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

Is Primary - False

Groups - None

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

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

Crab Walk

Strength: Abs, Obliques, Spinal Erectors

Secondary:

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Accessory

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Lateral Crab Walk

Strength: Abs, Obliques, Spinal Erectors

Secondary:

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Accessory

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Crane Hold

Is Primary - False

Groups - None

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

Prerequisites - Crow Hold: 50

Crane Hold

Strength: Abs, Lats, Spinal Erectors, Triceps

Secondary: Traps

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Cross-Arm Stretch

Is Primary - False

Groups - None

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

Cross-Arm Stretch

Stretch: Rotator Cuffs, Lateral Deltoid

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Crossover Step Ups

Is Primary - False

Groups - None

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

Prerequisites - Lateral Step Ups: 50

⚠ Crossover Step Ups

High Box | Flat Bench
- Dumbbells | Kettlebells

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Crow Hold

Is Primary - False

Groups - None

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

Prerequisites - Planks (Hands): 50

Crow Hold

Strength: Abs, Lats, Spinal Erectors, Triceps

Secondary: Traps

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Mobility

Unused: Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

One-Leg Crow Hold

Strength: Abs, Lats, Spinal Erectors, Triceps

Secondary: Traps

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Mobility

Unused: Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Crush Presses

Is Primary - False

Groups - None

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

Crush Press

Flat Bench
- Dumbbells | Plates

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Curtsy Lunges

Is Primary - False

Groups - None

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

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

⚠ Curtsy Lunges

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Warmup, Prehab

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Sports Plyometric, Sports Strengthening, Functional, Accessory, Core, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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)

Is Primary - False

Groups - None

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

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

⚠ Speed Skaters

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Warmup, Sports

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Functional, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Speed Endurance, Stability

Unused: Strength, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Curtsy Squats

Is Primary - False

Groups - None

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

Prerequisites - Split Squats: 50

⚠ Curtsy Squats

Strength: Glute Med/Min, Hamstrings, Quads, Hip Adductors

Secondary: Calves

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Warmup, Prehab

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Sports Plyometric, Sports Strengthening, Functional, Accessory, Core, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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

Is Primary - False

Groups - None

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

Prerequisites - Bow Stretch: 50, Warrior III: 50

Dancer Stretch

Stretch: Hamstrings, Calves

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Dead Bugs

Is Primary - True

Groups - None

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

Isometric Dead Bug

Medicine Ball | Slam Ball | Stability Ball

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Bent-Knee Dead Bug

Strength: Abs, Obliques, Spinal Erectors

Stretch: Hip Flexors, Rotator Cuffs

Joints - Hip Joints, Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Straight-Leg Dead Bug

Strength: Abs, Obliques, Spinal Erectors

Stretch: Hip Flexors, Rotator Cuffs

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Dead Bugs with Overhead Reach

Is Primary - False

Groups - None

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

Prerequisites - Dead Bugs: 50

Pullover Dead Bug

Dumbbells | Barbell | Plates | Medicine Ball | Slam Ball

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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

Is Primary - False

Groups - Pushups

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

Prerequisites - Pushups: 50

Dead-Stop Pushups

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Deadlift

Is Primary - True

Groups - None

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

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

Deadlift

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Strengthening, Functional

Focus - Power

Unused: Endurance, Flexibility, Stability, Activation

Sports Focus - Soccer

Unused: Tennis, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Hip Extension

Unused: Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Deep Squats

Is Primary - False

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.

Assisted Deep Squat Hold

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

⚠ Assisted Deep Squats

Strength: Hamstrings, Quads, Glute Max

Secondary: Abs

Stretch: Spinal Erectors, Calves

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Deep Squat Hold

Strength: Hamstrings, Quads, Glute Max

Secondary: Abs

Stretch: Spinal Erectors, Calves

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

⚠ Deep Squats

Strength: Hamstrings, Quads, Glute Max

Secondary: Abs

Stretch: Spinal Erectors, Calves

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Deep Squats + Rotation

Is Primary - False

Groups - None

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

Prerequisites - Bodyweight Squats: 50, Deep Squats: 50

Deep Squat with Thoracic Rotation

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: 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

Revolved Deep Squat Hold

Strength: Hamstrings, Quads, Glute Max

Secondary: Abs

Stretch: Spinal Erectors, Calves

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Depth Drops

Is Primary - False

Groups - None

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

⚠ Depth Drops

Stability Ball

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Stability

Unused: Strength, Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

⚠ One-Leg Depth Drops

High Box

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Stability

Unused: Strength, Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Diagonals

Is Primary - False

Groups - None

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

Banded Diagonals

Resistance Bands

Strength: Traps, Rhomboids

Secondary: Rotator Cuffs, Serratus Anterior

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

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.

Diaphragmatic Breathing

Is Primary - False

Groups - None

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

Diaphragmatic Breathing

Strength: Diaphragm

Stretch: Pelvic Floor, Diaphragm

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, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Diaphragmatic Stretching

Is Primary - False

Groups - None

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

Diaphragm Release

Strength: Diaphragm

Stretch: Diaphragm

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, Nose, Vocal Cords, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Eccentric Diaphragm Stretch

Strength: Diaphragm

Stretch: Diaphragm

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, Nose, Vocal Cords, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Mobility

Unused: Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Thoracic Diaphragm Stretch

Strength: Diaphragm

Stretch: Diaphragm

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, Nose, Vocal Cords, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Directionality Arrows

Is Primary - False

Groups - None

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

Directionality Arrows

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Dolphin

Is Primary - False

Groups - None

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

Dolphin Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Single Leg Dolphin Stretch

Stretch: Pecs, Hamstrings, Calves

Joints - Hip Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Dolphin + Plank

Is Primary - False

Groups - Planks

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

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

Forearm Plank to Dolphin

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Forearm Plank to One-Leg Dolphin

Strength: Core, Serratus Anterior

Stretch: Calves

Joints - Hip Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Donkey Kicks

Is Primary - False

Groups - None

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

Donkey Kicks

Mini Loop Bands

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Straight-Leg Donkey Kicks

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Doorway Stretches

Is Primary - False

Groups - None

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

Doorway Back Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Doorway Bicep Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Doorway Chest Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Dots Card

Is Primary - False

Groups - None

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

Prerequisites - Monocular Pushup: 50, Binocular Pushup: 50

Dots Card

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Double Leg Lifts

Is Primary - False

Groups - None

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

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

Side-Lying Double Leg Lifts

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Downward Dog

Is Primary - False

Groups - None

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

Modified Downward Dog

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Downward Dog

Strength: Rotator Cuffs, Serratus Anterior

Stretch: Pecs, Hamstrings, Calves

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Single Leg Downward Dog

Strength: Rotator Cuffs, Serratus Anterior

Stretch: Pecs, Hamstrings, Calves

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Downward Dog + Calf Mobility

Is Primary - False

Groups - None

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

Prerequisites - Downward Dog: 50

Downward Dog Calf Stretch

Strength: Rotator Cuffs, Serratus Anterior

Stretch: Pecs, Hamstrings, Calves

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Downward Dog + Plank

Is Primary - False

Groups - Planks

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

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

Plank to Downward Dog

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Plank to One-Leg Downward Dog

Strength: Abs, Obliques, Spinal Erectors

Stretch: Hamstrings, Calves, Quads

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Downward Dog Alternating Toe Touches

Strength: Abs, Obliques, Spinal Erectors

Stretch: Hamstrings, Calves, Quads

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Downward Dog Knee to Elbow

Strength: Abs, Obliques, Spinal Erectors

Stretch: Hamstrings, Calves, Quads

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Downward Dog + Upward Dog

Is Primary - False

Groups - None

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

Prerequisites - Downward Dog: 50, Cobra Stretches: 50

Downward Dog to Upward Dog

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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

Is Primary - False

Groups - Planks

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

Prerequisites - Planks (Hands): 50

Plank Knee to Elbow

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Plank Knee to Opposite Elbow

Strength: Core

Secondary: Hip Adductors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: 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

Eagle Stretch

Is Primary - False

Groups - None

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

Eagle Arms Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Hip Extension

Unused: Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Seated Eagle Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Hip Extension

Unused: Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Eagle Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Hip Extension

Unused: Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Elevated Split Squats

Is Primary - True

Groups - None

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

Prerequisites - Split Squats: 50

Assisted Bulgarian Split Squats

Strength: Quads, Glute Max

Secondary: Hamstrings, Hip Adductors

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Lunge, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Bulgarian Split Squats

Strength: Quads, Glute Max

Secondary: Hamstrings, Hip Adductors

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Lunge, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Eye Blinking

Is Primary - False

Groups - None

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

Eye Blinking

Strength: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Activation

Unused: Strength, Speed, Endurance, Flexibility, Stability

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Eye Compress

Is Primary - False

Groups - None

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

Moist Heat Eye Compress

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Eye Massage

Is Primary - False

Groups - None

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

Eye Massage

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Eye Movement Desensitization and Reprocessing

Is Primary - False

Groups - None

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

Notes - EMDR

EMDR

Strength: Mind

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, Nose, Vocal Cords, Diaphragm, Throat

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Mindfulness

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching

Focus - Activation

Unused: Strength, Speed, Endurance, Flexibility, Stability

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

IFS

Strength: Mind

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, Nose, Vocal Cords, Diaphragm, Throat

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Mindfulness

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching

Focus - Activation

Unused: Strength, Speed, Endurance, Flexibility, Stability

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, 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

Is Primary - False

Groups - None

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

Eye of the Needle Stretch

Stretch: Hip Flexors, Hip Adductors, Pelvic Floor

Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, 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

Is Primary - False

Groups - None

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

Eye Palming

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Eye Relaxation w/ Blinking

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Eye Stretch

Is Primary - False

Groups - None

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

Eye Stretch

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Face Pulls

Is Primary - False

Groups - None

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

Face Pulls

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - Tennis, Baseball, Pickleball

Unused: Soccer, Hockey, Boxing, Football, Basketball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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

Is Primary - True

Groups - None

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

Two-Hand Farmer's Carry

Dumbbells | Kettlebells

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Carry

Unused: Hip Extension, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

One-Hand Farmer's Carry

Dumbbells | Kettlebells

Strength: Obliques, Forearms

Secondary: Abs, Biceps, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors, Rotator Cuffs, Rhomboids

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Carry, Rotation

Unused: Hip Extension, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

Fast Feet

Is Primary - False

Groups - None

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

Seated Fast Feet

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Speed

Unused: Strength, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Fast Feet

Strength: Hamstrings, Calves, Quads, Hip Flexors

Secondary: Abs

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Speed

Unused: Strength, Endurance, Flexibility, Stability, Activation

Sports Focus - Tennis, Pickleball

Unused: Soccer, Hockey, Baseball, Boxing, Football, Basketball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Figure 4

Is Primary - False

Groups - None

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

Walking Figure 4

Strength: Glute Max

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 Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Finger Abduction

Is Primary - False

Groups - None

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

Finger Abduction

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Finger Joints

Unused: Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Finger Adduction

Is Primary - False

Groups - None

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

Finger Adduction

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Finger Joints

Unused: Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Finger Ball Squeezes

Is Primary - False

Groups - None

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

Ball Squeezes

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Finger Joints

Unused: Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Finger Curls

Is Primary - False

Groups - None

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

Finger Curls

Strength: Forearms

Joints - Finger Joints

Unused: Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Finger Mobility

Is Primary - False

Groups - None

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

Finger Extensor Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Finger Joints

Unused: Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Finger Flexor Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Finger Joints

Unused: Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Finger Spread

Is Primary - False

Groups - None

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

Finger Spread

Strength: Forearms

Joints - Finger Joints

Unused: Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

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

Is Primary - False

Groups - None

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

Finger Duck

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Finger Joints

Unused: Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Finger Hook

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Finger Joints

Unused: Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Finger Tendon Glide

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Finger Joints

Unused: Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Fire Hydrant

Is Primary - False

Groups - None

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

Fire Hydrant

Mini Loop Bands

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

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

Is Primary - False

Groups - None

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

Prerequisites - Crow Hold: 50, Deep Squats: 50

Shoulder Pressing Hold

Strength: Abs, Traps, Lats, Spinal Erectors, Triceps

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Firefly Hold

Strength: Abs, Traps, Lats, Spinal Erectors, Triceps

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Mobility

Unused: Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Firelog Stretch

Is Primary - False

Groups - None

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

Prerequisites - Pigeon Stretch: 50

Notes - aka. Double Pigeon.

Firelog Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Fish

Is Primary - False

Groups - None

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

Fish Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, 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

Is Primary - False

Groups - None

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

Prerequisites - Dead Bugs: 50

Flutter Kicks

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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.

Reverse Flutter Kicks

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Reverse Scissor Kicks

Strength: Spinal Erectors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Scissor Kicks

Strength: Abs, Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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

Is Primary - False

Groups - None

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

Chest Fly

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Foot Doming

Is Primary - False

Groups - None

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

Foot Doming

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Toe Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Foot Mash

Is Primary - False

Groups - None

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

Foot Mash

Stretch: Calves

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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

Is Primary - False

Groups - None

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

Prerequisites - Lateral Squats: 50

Assisted Foot-Elevated Lateral Squat

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Foot-Elevated Lateral Squat

Dumbbells | Kettlebells

Strength: Glute Med/Min, Calves, Quads

Secondary: Abs, Obliques

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Forearm Plank Thread the Needle

Is Primary - False

Groups - Planks

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

Prerequisites - Side Plank (Forearms): 50

Notes - aka. Forearm Plank with Reach Through

Forearm Plank Thread the Needle

Dumbbells

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: 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

Is Primary - False

Groups - None

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

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

Forearm Side Plank Clamshells

Mini Loop Bands

Strength: Glute Med/Min

Secondary: Hamstrings

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Forward Folds

Is Primary - False

Groups - None

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

Seated Forward Fold

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Dangling Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Standing Half Forward Fold

Stretch: Spinal Erectors, Hamstrings, Glute Max

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Standing Forward Fold

Stretch: Spinal Erectors, Hamstrings, Glute Max

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Revolved Forward Fold

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Four Limbed Staff Pose

Is Primary - False

Groups - None

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

Prerequisites - Planks (Hands): 50

Four Limbed Staff Pose

Strength: Core

Secondary: Quads

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Free Space Perception

Is Primary - False

Groups - None

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

Pen Capping

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Penny Snatch

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stability

Unused: Strength, Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Toothpick Inserts

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Frog Pumps

Is Primary - False

Groups - None

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

Frog Pump Hold

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Accessory

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, 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.

Frog Pumps

Dumbbells

Strength: Glute Med/Min, Hip Adductors

Secondary: Spinal Erectors, Hamstrings

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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)

Is Primary - False

Groups - None

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

Half Frog Stretch (Ardha Bhekasana)

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Frog Stretch (Bhekasana)

Stretch: Abs, Pecs, Quads, Rotator Cuffs

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Frog Stretch (Mandukasana)

Is Primary - False

Groups - None

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

Frog Stretch (Mandukasana)

Stretch: Hip Adductors, Pelvic Floor, 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, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Front Raises

Is Primary - False

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.

Front Raise

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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

Is Primary - True

Groups - None

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

Assisted Reverse Lunge

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Lunge, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Reverse Lunge

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Lunge, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Front Splits

Is Primary - False

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

⚠ Front Splits

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Front Squats

Is Primary - True

Groups - Squats

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

Prerequisites - Bodyweight Squats: 50

Front Squats

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Gate Stretch

Is Primary - False

Groups - None

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

Gate Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, 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

Is Primary - False

Groups - None

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

Prerequisites - Glute Bridges: 50

Glute Bridge with Reach

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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

Is Primary - False

Groups - None

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

Prerequisites - Glute Bridges: 50

Glute Bridge March

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Glute Bridges

Is Primary - False

Groups - None

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

Glute Bridge

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Accessory

Focus - Mobility, Endurance

Unused: Speed, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, 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.

One-Leg Glute Bridge

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Hip Extension

Unused: Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

One-Leg Glute Bridge Hold

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Accessory

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, 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.

Goblet Squats

Is Primary - True

Groups - Squats

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

Prerequisites - Bodyweight Squats: 50

Goblet Squats

Dumbbells | Kettlebells

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Good Mornings

Is Primary - False

Groups - None

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

Prerequisites - Deadlift: 50

⚠ Good Mornings

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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

Is Primary - True

Groups - None

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

⚠ Alternating Gorilla Rows

Dumbbells | Kettlebells

Strength: Traps, Lats, Rear Deltoid

Secondary: Biceps, Forearms, Rhomboids

Joints - Elbow Joints

Unused: Finger Joints, Wrist Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

⚠ Gorilla Rows

Dumbbells | Kettlebells

Strength: Traps, Lats, Rear Deltoid

Secondary: Biceps, Forearms, Rhomboids

Joints - Elbow Joints

Unused: Finger Joints, Wrist Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Granny Toss

Is Primary - False

Groups - None

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

Prerequisites - Bodyweight Squats: 50

Granny Toss

Medicine Ball

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Power

Unused: Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Hack Squats

Is Primary - False

Groups - None

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

Prerequisites - Bodyweight Squats: 50

Hack Squat

Strength: Hamstrings, Quads, Glute Max

Secondary: Abs, Spinal Erectors, Calves

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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

Is Primary - False

Groups - None

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

Prerequisites - Warrior III: 50

Half Moon Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Hammer Curls

Is Primary - True

Groups - None

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

Hammer Curl

Strength: Biceps, Forearms

Joints - Elbow Joints

Unused: Finger Joints, Wrist Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - Tennis, Pickleball

Unused: Soccer, Hockey, Baseball, Boxing, Football, Basketball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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

Is Primary - False

Groups - None

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

Prerequisites - Hamstring Bridges: 50

Hamstring Bridge March

Flat Bench

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Hamstring Bridges

Is Primary - False

Groups - None

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

Prerequisites - Heel Digs: 50

Hamstring Bridges

Dumbbells | Barbell | Medicine Ball

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Hamstring Bridge Hold

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Accessory

Focus - Mobility, Endurance

Unused: Speed, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, 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.

One-Leg Hamstring Bridges

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

One-Leg Hamstring Bridge Hold

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Accessory

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, 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.

Hamstring Catch

Is Primary - False

Groups - None

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

Single-Leg Hamstring Catch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Prehab

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Core, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Hamstring Curls

Is Primary - False

Groups - None

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

Hamstring Curls

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Standing Hamstring Curl

Mini Loop Bands

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

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

Is Primary - False

Groups - None

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

Standing 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Hip Extension

Unused: Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Supine Hamstring Floss

Resistance Bands

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Hamstring Scoops

Is Primary - False

Groups - None

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

Hamstring Scoops

Strength: Glute Max

Secondary: Abs

Stretch: Hamstrings

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Hip Extension

Unused: Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Hamstring Stretch

Is Primary - False

Groups - None

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

Standing Hamstring Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Supine Hamstring Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Walking Hamstring Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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

Is Primary - False

Groups - None

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

Prerequisites - Glute Bridges: 50

Hamstring Walk Outs

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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

Is Primary - False

Groups - Planks

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

Prerequisites - Side Plank (Hands): 50

Notes - aka Hand Plank with Reach Through

Hand Plank Thread the Needle

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: 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)

Is Primary - False

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

Front Reclining Big Toe Stretch

Stretch: Hamstrings, Hip Flexors, Hip Adductors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

⚠ Front Standing Big Toe Stretch

Stretch: Hamstrings, Hip Flexors, Hip Adductors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, 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)

Is Primary - False

Groups - None

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

Prerequisites - Lateral Lunges: 75, Lateral Squats: 75, Frog Stretch (Mandukasana): 75

Side Reclining Big Toe Stretch

Stretch: Hamstrings, Hip Flexors, Hip Adductors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

⚠ Side Standing Big Toe Stretch

Stretch: Hamstrings, Hip Flexors, Hip Adductors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Handstand Pushups

Is Primary - False

Groups - Handstands, Pushups

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

Prerequisites - Pushups: 50, Handstands: 50, Pike Pushups: 50, Planks (Hands): 50, Pike: 50

⚠ Wall Handstand Pushups

Strength: Pecs, Traps, Triceps, Serratus Anterior

Secondary: Abs, Spinal Erectors, Hip Flexors

Unused: Biceps, Obliques, Lats, Hamstrings, Calves, Quads, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Handstands

Is Primary - False

Groups - Handstands

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

Prerequisites - Planks (Hands): 50, Pike: 50

Elevated Pike Plank Walk

Strength: Abs, Obliques, Spinal Erectors

Secondary: Traps, Triceps, Forearms, Serratus Anterior

Unused: Biceps, Pecs, Lats, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors, Rotator Cuffs, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Wall Walking Handstand

Strength: Abs, Traps, Lats, Spinal Erectors, Triceps, Serratus Anterior

Unused: Biceps, Pecs, Obliques, Hamstrings, Calves, Quads, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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 a vertical pushing movement. Locked out elbows do not work the full vertical push range of motion.

Wall Handstand

Strength: Abs, Obliques, Spinal Erectors, Serratus Anterior

Secondary: Biceps, Traps, Triceps, Forearms, Rotator Cuffs, Rhomboids

Unused: Pecs, Lats, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

V:Notes - Not a vertical pushing movement. Locked out elbows do not work the full vertical push range of motion.

Happy Baby Stretch

Is Primary - False

Groups - None

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

⚠ One-Leg Happy Baby Stretch

Stretch: Spinal Erectors, Hamstrings, Hip Flexors, Hip Adductors, Pelvic Floor

Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Calves, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

⚠ Happy Baby Stretch

Stretch: Spinal Erectors, Hamstrings, Hip Flexors, Hip Adductors, Pelvic Floor

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Head to Knee

Is Primary - False

Groups - None

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

Prerequisites - Forward Folds: 50

Head to Knee

Stretch: Spinal Erectors, Hamstrings, Hip Adductors

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, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Revolved Head to Knee

Stretch: Obliques, Spinal Erectors, Hamstrings, Hip Adductors

Unused: Abs, Biceps, Pecs, Traps, Lats, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Headstand

Is Primary - False

Groups - None

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

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

⚠ Headstand

Strength: Abs, Obliques, Spinal Erectors

Secondary: Triceps

Unused: Biceps, Pecs, Traps, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Heel Digs

Is Primary - False

Groups - None

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

Supine Isometric Heel Digs

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Activation

Unused: Speed, Endurance, Flexibility, Stability

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Heel Sits

Is Primary - False

Groups - None

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

⚠ Heel Sits

Dumbbells | Kettlebells

Strength: Quads, Glute Max

Secondary: Hamstrings

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

V:Notes - Careful of putting pressure on the knees.

Heel Walk

Is Primary - False

Groups - None

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

Notes - Ankle Plantar Flexion. Not a duplicate of Toe Raises b/c we want a seperate progression range for this.

Heel Walk

Strength: Tibialis Anterior

Stretch: Calves

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stability

Unused: Strength, Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Hero Stretch

Is Primary - False

Groups - None

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

Hero Stretch

Stretch: Quads, Hip Flexors, Tibialis Anterior

Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Fish out of Hero Stretch

Stretch: Quads, Hip Flexors, Tibialis Anterior

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Half Reclined Hero Stretch

Stretch: Quads, Hip Flexors, Tibialis Anterior

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Reclined Hero Stretch

Stretch: Quads, Hip Flexors, Tibialis Anterior

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Heron Stretch

Is Primary - False

Groups - None

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

Prerequisites - Forward Folds: 50, Head to Knee: 50

Heron Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

High Knees

Is Primary - False

Groups - None

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

Prerequisites - Walking: 50, Jogging: 50

High Knees

Strength: Hamstrings, Calves, Quads, Hip Flexors

Joints - Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - None

Unused: Strength, Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Hip Airplanes

Is Primary - False

Groups - None

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

Prerequisites - Warrior III: 50

Quadruped Hip Airplane

Strength: Glute Med/Min, Spinal Erectors

Secondary: Abs, Obliques

Stretch: Hamstrings, Hip Adductors

Unused: Biceps, Pecs, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Mobility

Unused: Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Assisted Hip Airplane

Strength: Glute Med/Min, Spinal Erectors

Secondary: Abs, Obliques

Stretch: Hamstrings, Hip Adductors

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Mobility

Unused: Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Hip Airplane

Resistance Bands | Mini Loop Bands

Strength: Glute Med/Min, Spinal Erectors

Secondary: Abs, Obliques

Stretch: Hamstrings, Hip Adductors

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Mobility

Unused: Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Hip External Rotation Pushups

Is Primary - False

Groups - Pushups

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

Prerequisites - Pushups: 50

Hip ER Pushups

Strength: Pecs, Triceps, Hip Adductors

Secondary: Abs, Spinal Erectors, Hip Flexors

Unused: Biceps, Obliques, Traps, Lats, Hamstrings, Calves, Quads, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Rehab, Prehab

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Core, Cooldown Stretching, Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Hip Mobilization

Is Primary - False

Groups - None

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

Banded Hip Distraction

Resistance Bands

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Hip Rotations

Is Primary - False

Groups - None

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

Walking Hip Rotations

Strength: Glute Med/Min, Hip Flexors

Stretch: 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, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Hip Thrusts

Is Primary - True

Groups - None

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

Prerequisites - Glute Bridges: 50

Hip Thrust Hold

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - Football

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Hip Thrusts

Flat Bench

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - Football

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Hip Extension

Unused: Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

One-Leg Hip Thrust Hold

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - Football

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

One-Leg Hip Thrusts

Flat Bench

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - Football

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Hip Extension

Unused: Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Hollow Body Hold

Is Primary - False

Groups - None

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

Prerequisites - Boat Stretch: 50

Bent-Knee Hollow Hold w/ Arms at Side

Strength: Abs, Obliques, Hip Flexors

Secondary: Spinal Erectors, Quads

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Bent-Knee Hollow Hold

Strength: Abs, Obliques, Hip Flexors

Secondary: Spinal Erectors, Quads

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Hollow Hold w/ Arms at Side

Strength: Abs, Obliques, Hip Flexors

Secondary: Spinal Erectors, Quads

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Hollow Hold

Dumbbells | Plates

Strength: Abs, Obliques, Hip Flexors

Secondary: Spinal Erectors, Quads

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Hops

Is Primary - False

Groups - None

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

Prerequisites - Jumps: 50, Depth Drops: 50

Hurdle Hops

Strength: Hamstrings, Calves, Quads

Secondary: Abs

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 Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Endurance

Unused: Strength, Speed, Flexibility, Stability, Activation

Sports Focus - Soccer, Football, Basketball

Unused: Tennis, Hockey, Baseball, Boxing, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

One-Leg Hurdle Hops

Strength: Hamstrings, Calves, Quads

Secondary: Abs

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 Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Endurance, Stability

Unused: Strength, Speed, Flexibility, Activation

Sports Focus - Soccer, Football, Basketball

Unused: Tennis, Hockey, Baseball, Boxing, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Hula Hoop

Is Primary - False

Groups - None

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

Hula Hoop

Hula Hoop

Strength: Abs, Calves, Quads, Hip Adductors

Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Endurance

Unused: Strength, Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Hurdler Stretch

Is Primary - False

Groups - None

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

Prerequisites - Forward Folds: 50, 90/90 Hip Stretch: 50

Hurdler Stretch

Stretch: Hamstrings, Hip Flexors, Hip Adductors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Inch Worms

Is Primary - False

Groups - None

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

Prerequisites - Pushups: 50, Downward Dog: 50

Inch Worms

Strength: Pecs, Triceps

Stretch: Abs, Spinal Erectors, Hamstrings, Quads, Rotator Cuffs, Rhomboids

Unused: Biceps, Obliques, Traps, Lats, Calves, Hip Flexors, Forearms, Hip Adductors, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Jogging

Is Primary - False

Groups - None

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

Prerequisites - Walking: 50

Seated Jogging

Strength: Hamstrings, Calves, Quads, Hip Flexors

Secondary: Abs

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Endurance

Unused: Strength, Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Jogging (in place)

Strength: Hamstrings, Calves, Quads, Hip Flexors

Secondary: Abs

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Endurance

Unused: Strength, Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Jump Rope

Is Primary - False

Groups - None

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

Jump Rope

Jump Rope

Strength: Hamstrings, Calves, Quads, Hip Flexors, Forearms

Secondary: Abs

Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Endurance

Unused: Strength, Speed, Flexibility, Stability, Activation

Sports Focus - Boxing

Unused: Tennis, Soccer, Hockey, Baseball, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Jump Squats

Is Primary - False

Groups - None

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

Prerequisites - Bodyweight Squats: 50, Depth Drops: 50

Notes - aka. Squat Jumps

Jump Squats

Strength: Hamstrings, Calves, Quads

Secondary: Abs

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 Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Power

Unused: Endurance, Flexibility, Stability, Activation

Sports Focus - Basketball

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - False

Pause Reps -

Jumping Jacks

Is Primary - False

Groups - None

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

Seated Jacks

Strength: Abs, Calves, Quads, Hip Adductors, Rotator Cuffs, Rhomboids

Stretch: Hamstrings

Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Hip Flexors, Forearms, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Endurance

Unused: Strength, Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Walking Jacks

Strength: Abs, Calves, Quads, Hip Adductors, Rotator Cuffs, Rhomboids

Stretch: Hamstrings

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Endurance

Unused: Strength, Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Jumping Jacks

Strength: Glute Med/Min, Abs, Calves, Quads, Hip Adductors, Rotator Cuffs, Rhomboids

Stretch: Hamstrings

Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Hip Flexors, Forearms, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Endurance

Unused: Strength, Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Jumps

Is Primary - False

Groups - None

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

Prerequisites - Depth Drops: 50

Vertical Jumps

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Power

Unused: Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Pogo Jumps

Strength: Hamstrings, Calves, Glute Max

Stretch: 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Endurance

Unused: Strength, Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Jumping Knee Tuck

Strength: Hamstrings, Calves, Glute Max

Stretch: 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Power

Unused: Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Karaoke

Is Primary - False

Groups - None

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

Prerequisites - Walking: 50, Jogging: 50

Karaoke

Strength: Glute Med/Min

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, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - Tennis, Pickleball

Unused: Soccer, Hockey, Baseball, Boxing, Football, Basketball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Kegals

Is Primary - False

Groups - None

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

Kegals

Strength: Pelvic Floor

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, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Reverse Kegals

Strength: Pelvic Floor

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, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Kettlebell Swings

Is Primary - True

Groups - None

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

Prerequisites - Bodyweight Squats: 50

⚠ Two-Handed Kettlebell Swings

Dumbbells | Kettlebells

Strength: Hamstrings, Calves, Glute Max

Secondary: Traps, Lats, Spinal Erectors, Rhomboids

Unused: Abs, Biceps, Pecs, Obliques, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Mindfulness

Focus - Power

Unused: Endurance, Flexibility, Stability, Activation

Sports Focus - Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse

Unused: Frisbee

Muscle Movement - Isotonic, Isokinetic

Unused: Isometric

Movement Pattern - Hip Extension

Unused: Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

V:Notes - This is the Russian variation (arms don't go above shoulders). The American version (arms go above shoulders) is more likely to cause shoulder injuries. Let other exercises target that range of motion.

Kettlebell Windmill

Is Primary - False

Groups - None

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

Prerequisites - Triangle Stretch: 50, Arm Bar: 50

Half-Kneeling Windmill

Dumbbells | Kettlebells

Strength: Rotator Cuffs, Serratus Anterior, Rear Deltoid

Secondary: Glute Max, 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 Med, Glute Min, Front Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

V:Notes - Keeping this as accessory. It's hard to load and focuses more on shoulder stability. Since it's a shoulder stability mainly it doesn't work the triceps hard.

Standing Windmill

Dumbbells | Kettlebells

Strength: Rotator Cuffs, Serratus Anterior, Rear Deltoid

Secondary: Glute Max, Lateral Deltoid

Stretch: Pecs, Hamstrings

Unused: Abs, Biceps, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

V:Notes - Keeping this as accessory. It's hard to load and focuses more on shoulder stability. Since it's a shoulder stability mainly it doesn't work the triceps hard.

Knee Tucks

Is Primary - False

Groups - None

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

Knee Tucks

Stability Ball

Strength: Abs, Hip Flexors

Secondary: Quads

Unused: Biceps, Pecs, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Mobility

Unused: Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Kneeling Adductor Stretch

Is Primary - False

Groups - None

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

Prerequisites - Lateral Lunges: 50, Lateral Squats: 50

Kneeling Adductor Stretch

Stretch: Hamstrings, Hip Adductors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Kneeling Hip Flexor Stretch

Is Primary - False

Groups - None

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

Half-Kneeling Hip Flexor Stretch

Stretch: Quads, Hip Flexors

Unused: Abs, Biceps, Pecs, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Couch Stretch

Stretch: Quads, Hip Flexors

Unused: Abs, Biceps, Pecs, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Knees to Chest Stretch

Is Primary - False

Groups - None

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

Knees to Chest Stretch

Stretch: Lats, Spinal Erectors, Glute Max

Unused: Abs, Biceps, Pecs, Obliques, Traps, Hamstrings, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

One Knee to Chest Stretch

Stretch: Lats, Spinal Erectors, Glute Max

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Walking Knee Hugs

Strength: Hip Flexors

Stretch: Lats, Spinal Erectors, Glute Max

Unused: Abs, Biceps, Pecs, Obliques, Traps, Hamstrings, Calves, Quads, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

L Sit

Is Primary - False

Groups - None

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

Prerequisites - Forward Folds: 50, Support Hold: 50

L Sit

Strength: Abs, Spinal Erectors, Hip Flexors

Secondary: Abs, Traps, Rhomboids

Unused: Biceps, Pecs, Obliques, Lats, Hamstrings, Calves, Quads, Triceps, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Landmine Rotations

Is Primary - False

Groups - None

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

Prerequisites - Seated Twists: 50

Landmine Twists (Arms Only)

Barbell

Strength: Abs, Obliques, Lats, Spinal Erectors

Secondary: Hamstrings, Hip Flexors

Unused: Biceps, Pecs, Traps, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Mindfulness

Focus - Power

Unused: Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Landmine Twists

Barbell

Strength: Abs, Obliques, Lats, Spinal Erectors

Secondary: Hamstrings, Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Mindfulness

Focus - Power

Unused: Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

V:Notes - aka. Full-Contact Twists

Laryngeal Massage

Is Primary - False

Groups - None

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

Laryngeal Massage

Strength: Vocal Cords

Stretch: Vocal Cords

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, Nose, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Lateral Lunge with Overhead Reach

Is Primary - False

Groups - None

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

Prerequisites - Lateral Lunges: 50, Lateral Squats: 50

Lateral Lunge with Overhead Reach

Strength: Glute Med/Min, Hamstrings, Quads, Hip Adductors

Stretch: Abs

Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Lateral Lunges

Is Primary - True

Groups - None

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

Prerequisites - Lateral Squats: 50

Assisted Lateral Lunge

Strength: Glute Med/Min, Hamstrings, Quads, Hip Adductors

Secondary: Calves

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - Pickleball

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Lateral Lunge

Strength: Glute Med/Min, Hamstrings, Quads, Hip Adductors

Secondary: Calves

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - Pickleball

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Lateral Raises

Is Primary - False

Groups - None

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

Lateral Raise

Strength: Lateral Deltoid

Secondary: Traps, Serratus Anterior

Unused: Abs, Biceps, Pecs, Obliques, 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, Front Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Lateral Squat Walks

Is Primary - False

Groups - None

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

Prerequisites - Bodyweight Squats: 50

Lateral Squat Walks

Mini Loop Bands

Strength: Glute Med/Min, Hip Adductors

Secondary: Abs, Hamstrings, Calves, Quads

Unused: 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Lateral Squats

Is Primary - False

Groups - None

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

Prerequisites - Bodyweight Squats: 50

Assisted Lateral Squat

Strength: Glute Med/Min, Calves, Quads

Secondary: Abs, Obliques

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Lateral Squat

Strength: Glute Med/Min, Calves, Quads

Secondary: Abs, Obliques

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Lateral Step Downs

Is Primary - False

Groups - None

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

Lateral Step Downs

High Box
- Dumbbells | Kettlebells

Strength: Glute Med/Min, Hamstrings, Quads

Secondary: Calves, Hip Flexors, 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 Max, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Mobility

Unused: Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Lateral Step Ups

Is Primary - False

Groups - None

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

Lateral Step Ups

High Box | Flat Bench
- Dumbbells | Kettlebells
- Barbell

Strength: Glute Med/Min, Quads

Secondary: Hamstrings, Calves, Hip Flexors, 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 Max, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Lazy 8s

Is Primary - False

Groups - None

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

Lazy 8s

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Leg Cycle

Is Primary - False

Groups - None

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

Supine Leg Cycle

Strength: Hip Flexors

Secondary: Abs, Obliques

Unused: Biceps, Pecs, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Endurance

Unused: Strength, Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

V:Notes - t(-alt)=0.05-10.65

Leg Lifts

Is Primary - False

Groups - None

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

Lying Single Leg Lift

Mini Loop Bands

Strength: Hip Flexors

Secondary: Abs, Quads

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

V:Notes - Standing exercises are more osteogenic, but also easier to cheat the correct muscles.

Standing Single Leg Lift

Resistance Bands

Strength: Hip Flexors

Secondary: Abs, Quads

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Leg Lifts from Reverse Planks (Forearms)

Is Primary - False

Groups - Planks

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

Prerequisites - Planks (Forearms): 50, Leg Lifts: 50, Reverse Planks (Forearms): 50

Single Leg Lift from Reverse Forearm Plank

Resistance Bands

Strength: Core

Secondary: Hamstrings, Quads

Unused: Biceps, Pecs, Traps, Lats, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

Leg Lifts from Reverse Planks (Hands)

Is Primary - False

Groups - Planks

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

Prerequisites - Reverse Planks (Hands): 50, Leg Lifts: 50, Planks (Hands): 50

Single Leg Lift from Reverse Plank

Resistance Bands

Strength: Core

Secondary: Hamstrings, Quads

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Leg Raises

Is Primary - False

Groups - None

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

Knee Raises

Strength: Abs, Hip Flexors

Secondary: Obliques

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Full Leg Raises

Strength: Abs, Hip Flexors

Secondary: Obliques

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Tuck Plow Raises

Strength: Abs, Hip Flexors

Secondary: Obliques

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Plow Raises

Strength: Abs, Hip Flexors

Secondary: Obliques

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Hanging Knee Raises

Pullup Bar | Gymnastic Rings

Strength: Abs, Hip Flexors

Secondary: Spinal Erectors, Forearms

Unused: Biceps, Pecs, Obliques, Traps, Lats, Hamstrings, Calves, Quads, Triceps, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Hanging Oblique Raises

Pullup Bar | Gymnastic Rings

Strength: Abs, Obliques, Hip Flexors

Secondary: Spinal Erectors, Forearms

Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Quads, Triceps, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Hanging Leg Raises

Pullup Bar | Gymnastic Rings
- Resistance Bands

Strength: Abs, Hip Flexors

Secondary: Spinal Erectors, Forearms

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Toe to Bars

Pullup Bar | Gymnastic Rings

Strength: Abs, Hip Flexors

Secondary: Spinal Erectors, Forearms

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Leg Swings

Is Primary - False

Groups - None

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

Lateral Leg Swings

Strength: Hip Adductors

Secondary: Abs, Obliques, Hip Flexors

Unused: Biceps, Pecs, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

V:Notes - 0.75-6s

Leg Swings

Strength: Hip Flexors

Secondary: Abs, Quads

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

V:Notes - 0.60-9.25s

Legs Up the Wall

Is Primary - False

Groups - None

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

Legs Up the Wall

Strength: Mind

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, Nose, Vocal Cords, Diaphragm, Throat

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Mindfulness

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching

Focus - Stamina, Stability

Unused: Speed, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Letter Chart Accommodative Facility

Is Primary - False

Groups - None

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

Prerequisites - Accommodative Facility: 50

Notes - Hart Chart

Letter Chart Accommodative Facility

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

V:Notes - aka. Accommodative Rock. Hart Chart

Lizard Stretch

Is Primary - False

Groups - None

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

Prerequisites - Butterfly Stretch: 50

Lizard Stretch

Stretch: Hamstrings, Quads, Hip Flexors, Hip Adductors

Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Lock Clams

Is Primary - False

Groups - None

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

Lock Clams

Strength: Glute Med/Min

Secondary: Hamstrings

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Locust

Is Primary - False

Groups - None

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

Notes - Different from Superman in that the arms stay back instead of coming forward.

Locust

Strength: Spinal Erectors

Stretch: Abs, Pecs

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

V:Notes - aka. Salabhasana

Lotus Stretch

Is Primary - False

Groups - None

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

Prerequisites - Butterfly Stretch: 50, Pigeon Stretch: 50, Firelog Stretch: 50

Half Lotus Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Lotus Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Lunges

Is Primary - True

Groups - None

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

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

Notes - Hard on the knees, keep these as warmup exercises.

Walking Lunges

Dumbbells | Kettlebells

Strength: Hamstrings, Quads, Hip Flexors, Glute Max

Secondary: Calves

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 Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Lunge, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - True

Is Unilateral - True

Pause Reps - True

V:Notes - Hard on the knees, keep as a warmup only.

Lunges (Plyometric)

Is Primary - False

Groups - None

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

Prerequisites - Lunges: 50, Front Reverse Lunges: 50, Depth Drops: 50

Lunge Pulses

Strength: Hamstrings, Quads, Hip Flexors, Glute Max

Secondary: Calves

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 Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Warmup, Sports Plyometric

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Sports Strengthening, Functional, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Endurance

Unused: Strength, Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Lunge, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - True

Pause Reps -

V:Notes - 5.50-11s

Plyometric Lunges

Strength: Hamstrings, Quads, Hip Flexors, Glute Max

Secondary: Calves

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 Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Warmup, Sports Plyometric

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Sports Strengthening, Functional, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Power

Unused: Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Lunge, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - False

Pause Reps -

Lying Adductor Stretch

Is Primary - False

Groups - None

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

Lying Adductor Stretch

Strength: Quads, Glute Max

Stretch: Abs, Pecs, Hip Flexors, Rotator Cuffs, Pelvic Floor

Unused: Biceps, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Triceps, Forearms, Hip Adductors, Rhomboids, Serratus Anterior, Tibialis Anterior, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

V:Notes - aka. Sukhasana

Lying IT Band Stretch

Is Primary - False

Groups - None

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

Lying IT Band Stretch

Stretch: Glute Med/Min, Hamstrings

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Matrix Squats

Is Primary - False

Groups - None

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

Prerequisites - Bodyweight Squats: 50

⚠ Assisted Matrix Squats

Strength: Hamstrings, Quads

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 Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

⚠ Matrix Squats

Strength: Hamstrings, Quads

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 Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Metatarsal Mobilization

Is Primary - False

Groups - None

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

Metatarsal Mobilization

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Toe Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Middle Splits

Is Primary - False

Groups - None

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

Prerequisites - Forward Folds: 50

Middle Split Hinge

Strength: Abs

Stretch: Spinal Erectors, Hamstrings, Hip Adductors

Unused: Biceps, Pecs, Obliques, Traps, Lats, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Standing Straddle Stretch

Stretch: Spinal Erectors, Hamstrings, Hip Adductors, Glute Max

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 Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Midline Muscle Activation

Is Primary - False

Groups - None

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

Midline Muscle Activation Drill

Resistance Bands

Secondary: Hamstrings, Calves

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stability

Unused: Strength, Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Mirror Superimposition

Is Primary - False

Groups - None

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

Mirror Superimposition

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Mirror Walk-Aways

Is Primary - False

Groups - None

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

Mirror Walk-Aways

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina, Stability

Unused: Speed, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Mixed Grip Pullups

Is Primary - True

Groups - None

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

Prerequisites - Pullups: 50, Chinups: 50

Assisted Mixed Grip Pullups

Pullup Bar | Gymnastic Rings
- Resistance Bands

Strength: Biceps, Lats, Forearms

Secondary: Traps, Rotator Cuffs, Rhomboids

Joints - Elbow Joints, Shoulder Joints

Unused: Finger Joints, Wrist Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Strengthening, Functional

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - Boxing

Unused: Tennis, Soccer, Hockey, Baseball, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Mixed Grip Pullups

Pullup Bar | Gymnastic Rings

Strength: Biceps, Lats, Forearms

Secondary: Traps, Rotator Cuffs, Rhomboids

Joints - Elbow Joints, Shoulder Joints

Unused: Finger Joints, Wrist Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Strengthening, Functional

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - Boxing

Unused: Tennis, Soccer, Hockey, Baseball, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Monkey Row

Is Primary - False

Groups - None

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

Monkey Row

Dumbbells | Kettlebells

Strength: Traps, Lats, Lateral Deltoid

Secondary: Biceps, Rotator Cuffs, Rhomboids, Serratus Anterior

Unused: Abs, Pecs, Obliques, 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, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - False

V:Notes - Hand placement should be at minimum shoulder-width apart or there is a risk of shoulder impingement.

Monocular Peripheral Saccades

Is Primary - False

Groups - None

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

Monocular Peripheral Saccades

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Monocular Peripheral Vision Chart

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Monocular Post-It Saccades

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

V:Notes - Hart Chart

Monocular Pushup

Is Primary - False

Groups - None

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

Monocular Pushup

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Activation

Unused: Strength, Speed, Endurance, Flexibility, Stability

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Hart Chart Pushups

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Monocular Saccades

Is Primary - False

Groups - None

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

Prerequisites - Monocular Space Fixator: 50

Monocular Free Space Saccades

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Monocular Single-Row Saccades

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Monocular Dual-Column Saccades

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Monocular Four-Square Saccades

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

V:Notes - Hart Chart

Monocular Saccadic Strips

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

V:Notes - Hart Chart

Monocular Space Fixator

Is Primary - False

Groups - None

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

Monocular Space Fixator

Dominant Hand
Non-Dominant Hand
Alternating Hands
Alternating Hands w/ Opposite Foot

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Activation

Unused: Strength, Speed, Endurance, Flexibility, Stability

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - False

V:Notes - No strength or endurance focus, it just trains the mind-body connection (stability and activation).

Monster Walk

Is Primary - False

Groups - None

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

Monster Walk

Mini Loop Bands

Strength: Glute Med/Min, Hamstrings

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Mountain Climbers

Is Primary - False

Groups - None

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

Prerequisites - Planks (Hands): 50, Dynamic Planks: 50

Mountain Climbers

Gymnastic Rings

Strength: Abs, Hamstrings, Calves, Quads, Hip Flexors

Joints - Hip Joints, Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Power, Endurance

Unused: Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Rotational Climbers

Strength: Abs, Obliques, Hamstrings, Calves, Quads, Hip Flexors

Joints - Hip Joints, Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Power, Endurance

Unused: Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Lateral Climbers

Strength: Abs, Hamstrings, Calves, Quads, Hip Flexors

Joints - Hip Joints, Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Power, Endurance

Unused: Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Side Climbers

Strength: Abs, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors

Unused: 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

V:Notes - This is not cardio. Hard to do quick enough to get the heart-rate up.

Everest Climbers

Strength: Abs, Hamstrings, Calves, Quads, Hip Flexors

Joints - Hip Joints, Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Power, Endurance

Unused: Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Jumping Mountain Climbers

Strength: Abs, Hamstrings, Calves, Quads, Hip Flexors

Joints - Hip Joints, Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Power, Endurance

Unused: Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Neck Strength

Is Primary - False

Groups - None

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

⚠ Neck Strength

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Neck Stretches

Is Primary - False

Groups - None

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

⚠ Neck Scalene Massage

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

⚠ Neck Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Ninja Saccades

Is Primary - False

Groups - None

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

Prerequisites - Binocular Saccades: 50

Ninja Hart Chart Saccades

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Nordic Curls

Is Primary - False

Groups - None

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

Assisted Nordic Hamstring Curl

Strength: Hamstrings

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 Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Nordic Hamstring Curl

Strength: Hamstrings

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 Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Nose Unblocking

Is Primary - False

Groups - None

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

Nose Unblocking w/ Sway

Strength: Nose

Stretch: Nose

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, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Nose Unblocking w/ Walking

Strength: Nose

Stretch: Nose

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, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Oblique Twists

Is Primary - False

Groups - None

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

Prerequisites - Pallof Presses: 50

Half-Kneeling Banded Oblique Twists

Resistance Bands

Strength: Obliques

Stretch: Abs, Spinal Erectors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports, Prehab, Functional, Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Standing Banded Oblique Twists

Resistance Bands

Strength: Obliques

Stretch: Abs, Spinal Erectors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports, Prehab, Functional, Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

⚠ Standing Oblique Twists

Dumbbells

Strength: Obliques

Stretch: Abs, Spinal Erectors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports, Prehab, Functional, Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

One-Leg Dives

Is Primary - False

Groups - None

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

Prerequisites - Straight-Leg Ball Pickup: 50

One-Leg Dives

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Prehab

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Core, Cooldown Stretching, Mindfulness

Focus - Mobility

Unused: Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - False

Open Book

Is Primary - False

Groups - None

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

Open Book

Secondary: Traps, Rear Deltoid

Stretch: Pecs, Obliques

Unused: Abs, Biceps, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Ostrich Walk

Is Primary - False

Groups - None

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

Ostrich Walk

Strength: Glute Max

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 Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Overhead Carries

Is Primary - False

Groups - None

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

Prerequisites - Rack Carries: 50

Notes - You have to press the weight up into the carry position.

Two-Hand Overhead Carry

Dumbbells | Kettlebells

Strength: Abs, Spinal Erectors, Serratus Anterior

Secondary: Triceps, Forearms, Rotator Cuffs

Unused: Biceps, Pecs, Obliques, Traps, Lats, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Carry

Unused: Hip Extension, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

V:Notes - Main focus is core and shoulder stability.

One-Hand Overhead Carry

Dumbbells | Kettlebells

Strength: Abs, Obliques, Spinal Erectors, Serratus Anterior

Secondary: Triceps, Forearms, Rotator Cuffs

Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Carry, Rotation

Unused: Hip Extension, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

V:Notes - Main focus is core and shoulder stability.

Overhead Presses

Is Primary - False

Groups - None

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

Prerequisites - Wall Angels: 50, Bottom Up Holds: 50

⚠ Overhead Press

Strength: Triceps, Serratus Anterior, Lateral Deltoid

Secondary: Pecs, Traps, Rotator Cuffs

Unused: Abs, Biceps, Obliques, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Hip Flexors, Forearms, Hip Adductors, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

V:Notes - Even though this is a functional movement, the overhead press requires thourough shoulder and spinal mobility and should be done with caution.

Overhead Reaches

Is Primary - False

Groups - None

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

Banded Overhead Reach

Mini Loop Bands

Strength: Traps, Rotator Cuffs, Rhomboids, Serratus Anterior

Secondary: Pecs, Lats

Unused: Abs, Biceps, Obliques, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Overhead Shrugs

Is Primary - False

Groups - None

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

Prerequisites - Overhead Carries: 50

⚠ Overhead Shrug

Dumbbells | Barbell

Strength: Traps, Rhomboids, Serratus Anterior

Secondary: Rotator Cuffs, Lateral Deltoid

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, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Accessory

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

V:Notes - Doesn't target forearms like a farmer's carry does since the focus is on lifting the shoulders and not holding onto heavy weight.

Overhead Squats

Is Primary - False

Groups - Squats

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

Prerequisites - Bodyweight Squats: 50, Overhead Carries: 50

Notes - This is primarily mobility training. Not a functional movement.

Wall Facing Squat

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

V:Notes - This is primarily mobility training. Not a functional movement.

Overhead Squats

Dumbbells | Kettlebells | Barbell

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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.

Pallof Presses

Is Primary - True

Groups - None

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

Half-Kneeling Pallof Press

Resistance Bands

Strength: Abs, Obliques, Spinal Erectors

Secondary: Rotator Cuffs

Unused: Biceps, Pecs, Traps, Lats, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball

Unused: Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Pallof Press

Resistance Bands

Strength: Abs, Obliques, Spinal Erectors

Secondary: Rotator Cuffs

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball

Unused: Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Pallof Press Hold

Resistance Bands

Strength: Abs, Obliques, Spinal Erectors

Secondary: Rotator Cuffs

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball

Unused: Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

Lunge Pallof Press

Resistance Bands

Strength: Abs, Obliques, Spinal Erectors

Secondary: Rotator Cuffs

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball

Unused: Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Chaos Pallof Press

Resistance Bands
- Plates

Strength: Abs, Obliques, Spinal Erectors

Secondary: Rotator Cuffs

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball

Unused: Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

One-Leg Pallof Press

Resistance Bands

Strength: Abs, Obliques, Spinal Erectors

Secondary: Rotator Cuffs

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball

Unused: Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Pancake

Is Primary - False

Groups - None

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

Prerequisites - Forward Folds: 75, Cossack Squats: 75, Middle Splits: 75

⚠ Pancake Stretch

Stretch: Spinal Erectors, Hamstrings, Hip Adductors

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, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Passive Hang

Is Primary - False

Groups - None

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

Passive Hang

Pullup Bar | Gymnastic Rings

Strength: Forearms

Stretch: Biceps, Traps, Lats, Spinal Erectors, Rotator Cuffs, Rhomboids, Serratus Anterior

Unused: Abs, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Peacock Plank

Is Primary - False

Groups - Planks

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

Prerequisites - Planks (Hands): 50, Crow Hold: 50

Assisted Peacock Plank

Strength: Core, Forearms

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Peacock Plank

Strength: Core, Forearms

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Peripheral Saccades

Is Primary - False

Groups - None

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

Peripheral Saccades

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Peripheral Vision Chart

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Post-It Saccades

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

V:Notes - Hart Chart

Peripheral Vision Training

Is Primary - False

Groups - None

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

Peripheral Ball Drops

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Peripheral Vision Exercise

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Peripheral Vision Focus

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Peripheral Vision Training

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Pigeon Stretch

Is Primary - False

Groups - None

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

Seated Pigeon Stretch

Stretch: Hamstrings, Hip Adductors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Pigeon Stretch

Stretch: Hamstrings, Hip Flexors, Hip Adductors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

One-Leg King Pigeon Stretch

Stretch: Hamstrings, Hip Flexors, Hip Adductors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Pike

Is Primary - False

Groups - Pikes

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

Prerequisites - Planks (Hands): 50

Pike Plank

Strength: Abs, Obliques, Spinal Erectors

Secondary: Traps, Triceps, Forearms, Serratus Anterior

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Elevated Pike Plank

Strength: Abs, Obliques, Spinal Erectors

Secondary: Traps, Triceps, Forearms, Serratus Anterior

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Pike Compressions

Is Primary - False

Groups - Pikes

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

Prerequisites - Forward Folds: 50, L Sit: 50

Pike Compressions

Strength: Abs, Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Pike Pushups

Is Primary - True

Groups - Pikes, Pushups

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

Prerequisites - Pushups: 50, Pike: 50

Pike Pushups

Strength: Pecs, Triceps, Front Deltoid

Secondary: Abs, Obliques, Traps, Spinal Erectors, Serratus Anterior

Unused: Biceps, Lats, Hamstrings, Calves, Quads, Hip Flexors, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Elevated Pike Pushups

Strength: Pecs, Triceps, Front Deltoid

Secondary: Abs, Obliques, Traps, Spinal Erectors, Serratus Anterior

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Plank to Pike

Is Primary - False

Groups - Planks, Pikes

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

Prerequisites - Planks (Hands): 50, Pike: 50

Plank to Pike Jumps

Strength: Abs, Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Power

Unused: Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Stability Ball Pike

Gymnastic Rings | Stability Ball

Strength: Abs, Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Planks (Forearms + Hands)

Is Primary - False

Groups - Planks

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

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

High Low Plank

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Planks (Forearms)

Is Primary - True

Groups - Planks

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

Forearm Knee Plank

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Forearm Plank

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Decline Forearm Plank

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

One-Arm Forearm Plank

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

One-Leg Forearm Plank

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Extended Forearm Plank

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

One-Arm One-Leg Forearm Plank

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Planks (Forearms) + Arm Reach

Is Primary - False

Groups - Planks

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

Prerequisites - Planks (Forearms): 50

Forearm Plank with Alternating Opposite Reach

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Forearm Plank with Alternating Reach

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Planks (Forearms) + Leg Reach

Is Primary - False

Groups - Planks

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

Prerequisites - Planks (Forearms): 50

Forearm Plank with Alternating Lateral Leg Reach

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Planks (Hands)

Is Primary - True

Groups - Planks

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

Knee Hand Plank

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Hand Plank

Gymnastic Rings

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Decline Plank

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

One-Arm Plank

Gymnastic Rings

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

One-Leg Plank

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

X-Plank

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Extended Plank

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

One-Arm One-Leg Plank

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Planks (Hands) + Arm Reach

Is Primary - False

Groups - Planks

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

Prerequisites - Planks (Hands): 50

Plank with Alternating Opposite Reach

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Plank with Alternating Reach

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Planks (Hands) + Leg Reach

Is Primary - False

Groups - Planks

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

Prerequisites - Planks (Hands): 50

Plank with Alternating Lateral Leg Reach

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Planks + Rows

Is Primary - False

Groups - Planks

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

Prerequisites - Rows: 50, Planks (Hands): 50

Renegade Row

Dumbbells

Strength: Abs, Obliques, Spinal Erectors

Secondary: Biceps, Traps, Lats, Quads, Triceps, Forearms, Rotator Cuffs, Rhomboids

Unused: Pecs, Hamstrings, Calves, Hip Flexors, Hip Adductors, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

V:Notes - Does not work horizontal pulling functional movements--you're limited in the weight you can pull by how strong your core is, so it's primarily an anti-rotation movement. Because of the weight limitation, I'm keeping the strenghening muscles to minor muscle groups and anti-rotation muscle groups. Back and arm muscles are tagged as stability muscle groups.

Powell Raise

Is Primary - False

Groups - None

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

Powell Raise

Incline Bench
- Dumbbells
Dumbbells

Strength: Rotator Cuffs, Rear 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, Lateral Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Accessory

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

Powell Raise from Forearm Side Plank

Is Primary - False

Groups - None

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

Prerequisites - Side Plank (Forearms): 50, Powell Raise: 50

Side Plank Powell Raise

Dumbbells

Strength: Rotator Cuffs, Rear Deltoid

Secondary: Abs, Obliques, Spinal Erectors, Lateral Deltoid

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Accessory

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

Pseudo Planche

Is Primary - False

Groups - Pushups

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

Prerequisites - Pushups: 50, Peacock Plank: 50

Pseudo Planche

Strength: Pecs, Triceps

Stretch: Abs, Obliques, Spinal Erectors, Quads, Rotator Cuffs, Rhomboids

Unused: Biceps, Traps, Lats, Hamstrings, Calves, Hip Flexors, Forearms, Hip Adductors, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Psoas March

Is Primary - False

Groups - None

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

Psoas March

Mini Loop Bands

Strength: 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, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

Pull Downs

Is Primary - True

Groups - None

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

Lat Pulldowns

Resistance Bands

Strength: Lats

Secondary: Biceps, Traps

Unused: Abs, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Elbow Joints, Shoulder Joints

Unused: Finger Joints, Wrist Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Vertical Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - False

One-Arm Lat Pulldowns

Resistance Bands

Strength: Lats

Secondary: Biceps, Traps

Joints - Elbow Joints, Shoulder Joints

Unused: Finger Joints, Wrist Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Vertical Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - False

Pullovers

Is Primary - False

Groups - None

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

Pullover

Flat Bench
- Dumbbells | Kettlebells
- Barbell
Resistance Bands
Dumbbells | Kettlebells

Strength: Pecs, Lats

Secondary: Triceps, Serratus Anterior

Unused: Abs, Biceps, Obliques, Traps, Spinal Erectors, Hamstrings, Calves, Quads, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Pullups

Is Primary - True

Groups - None

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

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

Jackknife Pullups

Pullup Bar | Gymnastic Rings

Strength: Biceps, Lats, Forearms

Secondary: Traps, Rotator Cuffs, Rhomboids

Joints - Elbow Joints, Shoulder Joints

Unused: Finger Joints, Wrist Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Strengthening, Functional

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - Boxing

Unused: Tennis, Soccer, Hockey, Baseball, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Assisted Pullups

Pullup Bar | Gymnastic Rings
- Resistance Bands

Strength: Biceps, Lats, Forearms

Secondary: Traps, Rotator Cuffs, Rhomboids

Joints - Elbow Joints, Shoulder Joints

Unused: Finger Joints, Wrist Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Strengthening, Functional

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - Boxing

Unused: Tennis, Soccer, Hockey, Baseball, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

V:Notes - t=6.50-16s

Pullup Negatives

Pullup Bar | Gymnastic Rings

Strength: Biceps, Traps, Lats, Forearms

Secondary: Abs, Rotator Cuffs

Unused: Pecs, Obliques, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Hip Adductors, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Strengthening, Functional

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - Boxing

Unused: Tennis, Soccer, Hockey, Baseball, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Pullups

Pullup Bar | Gymnastic Rings

Strength: Biceps, Lats, Forearms

Secondary: Traps, Rotator Cuffs, Rhomboids

Joints - Elbow Joints, Shoulder Joints

Unused: Finger Joints, Wrist Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Strengthening, Functional

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - Boxing

Unused: Tennis, Soccer, Hockey, Baseball, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Vertical Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Puppy Dog

Is Primary - False

Groups - None

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

Puppy Dog Stretch

Stretch: Abs, Pecs, Rotator Cuffs, Serratus Anterior

Unused: 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, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Pushups

Is Primary - True

Groups - Pushups

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

Wall Pushups

Strength: Pecs, Triceps, Front Deltoid

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, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Incline Pushups

Strength: Pecs, Triceps, Front Deltoid

Secondary: Abs, Spinal Erectors, Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Knee Pushups

Strength: Pecs, Triceps, Front Deltoid

Secondary: Abs, Spinal Erectors, Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Full Pushups

Strength: Pecs, Triceps, Front Deltoid

Secondary: Abs, Spinal Erectors, Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Decline Pushups

Dumbbells

Strength: Pecs, Triceps, Front Deltoid

Secondary: Abs, Spinal Erectors, Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Narrow Pushups

Medicine Ball | Slam Ball

Strength: Pecs, Triceps, Front Deltoid

Secondary: Abs, Spinal Erectors, Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Side Staggered Pushups

Strength: Pecs, Triceps, Front Deltoid

Secondary: Core

Unused: Biceps, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Archer Pushups

Strength: Pecs, Triceps, Front Deltoid

Secondary: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

One-Arm Pushups

Strength: Pecs, Triceps, Front Deltoid

Secondary: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Pushups (Plyometric)

Is Primary - False

Groups - Pushups

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

Prerequisites - Pushups: 50

Plyometric Incline Pushups

Strength: Pecs, Triceps, Front Deltoid

Secondary: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Plyometric

Focus - Power

Unused: Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Horizontal Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Plyometric Knee Pushups

Strength: Pecs, Triceps, Front Deltoid

Secondary: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Plyometric

Focus - Power

Unused: Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Horizontal Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Plyometric Pushups

Strength: Pecs, Triceps, Front Deltoid

Secondary: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Plyometric

Focus - Power

Unused: Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Horizontal Push, Push

Unused: Hip Extension, Carry, Rotation, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Puzzle Lazy Eye Training

Is Primary - False

Groups - None

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

Puzzle Lazy Eye Training

Strength: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Pyramid Stretch

Is Primary - False

Groups - None

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

Prerequisites - Forward Folds: 50, Triangle Stretch: 50

Pyramid Stretch

Stretch: Hamstrings, Hip Flexors, Glute Max

Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Quads, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Quadruped + Downward Dog

Is Primary - False

Groups - None

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

Prerequisites - Downward Dog: 50, Quadruped Planks: 50

Quadruped to Downward Dog

Strength: Abs, Obliques, Spinal Erectors

Stretch: Hamstrings, Calves, Quads

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Quadruped to Downward Dog Alternating Toe Touches

Strength: Abs, Obliques, Spinal Erectors

Stretch: Hamstrings, Calves, Quads

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Quadruped Kick Through

Is Primary - False

Groups - None

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

Prerequisites - Quadruped Planks: 50

Quadruped Kick Through

Strength: Abs, Obliques, Spinal Erectors, Glute Max

Secondary: Glute Med/Min, Hip Flexors, Front Deltoid, Lateral Deltoid

Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Quadruped Planks

Is Primary - True

Groups - Planks

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

Quadruped Plank

Strength: Abs, Spinal Erectors

Secondary: Obliques, Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Quadruped Plank with Alternating Shoulder Taps

Strength: Abs, Obliques, Spinal Erectors

Secondary: Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Rabbit Stretch

Is Primary - False

Groups - None

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

Rabbit Stretch

Stretch: Biceps, Lats, Spinal Erectors

Unused: Abs, Pecs, Obliques, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Rack Carries

Is Primary - False

Groups - None

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

Prerequisites - Farmer's Carries: 50

Two-Hand Rack Carry

Dumbbells | Kettlebells

Strength: Forearms

Secondary: Core, Biceps, Traps, Lats, Hamstrings, Calves, Quads, Hip Adductors, Rhomboids

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Carry

Unused: Hip Extension, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

V:Notes - Can't get the same load as a Farmer's Carry, reducing work required by the Glutes.

One-Hand Rack Carry

Dumbbells | Kettlebells

Strength: Obliques, Forearms

Secondary: Abs, Biceps, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors, Rhomboids

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Carry, Rotation

Unused: Hip Extension, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

V:Notes - Can't get the same load as a Farmer's Carry, reducing work required by the Glutes.

Randolph Shuffle

Is Primary - False

Groups - None

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

Randolph Shuffle L1

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stability

Unused: Strength, Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Randolph Shuffle L2

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stability

Unused: Strength, Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Rear Raises

Is Primary - False

Groups - None

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

Prerequisites - Scapular Retraction: 50

Notes - Not the same as a Reverse Fly.

Rear Raise

Resistance Bands

Strength: Traps, Rear Deltoid

Secondary: Rotator Cuffs, Rhomboids

Unused: Abs, Biceps, Pecs, Obliques, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

V:Notes - Not the same as a Reverse Fly.

Rear Squats

Is Primary - True

Groups - Squats

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

Prerequisites - Bodyweight Squats: 50

Rear Squats

Barbell

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Red/Green Bar Reading

Is Primary - False

Groups - None

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

Red/Green Bar Reading

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Red/Green Flipper Reading

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Reverse Back Extensions

Is Primary - False

Groups - None

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

Prerequisites - Superman: 50

⚠ Reverse Hyperextensions

Strength: Glute Max

Secondary: Hamstrings

Stretch: Abs, Spinal Erectors

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Reverse Clamshells

Is Primary - False

Groups - None

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

Reverse Clamshells

Mini Loop Bands

Strength: Glute Med/Min

Secondary: Hamstrings

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Reverse Curls

Is Primary - True

Groups - None

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

Reverse Curl

Strength: Forearms

Secondary: Biceps

Joints - Elbow Joints

Unused: Finger Joints, Wrist Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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.

Reverse Flyes

Is Primary - False

Groups - None

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

Prerequisites - Scapular Retraction: 50

Reverse Fly

Strength: Traps, Rear Deltoid

Secondary: Rotator Cuffs, Rhomboids

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

V:Notes - aka. Band Pull Apart when using resistance bands.

Reverse Leg Lifts

Is Primary - False

Groups - None

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

Lying Reverse Single Leg Lift

Resistance Bands

Strength: Glute Max

Secondary: 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 Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

V:Notes - Standing exercises are more osteogenic, but also easier to cheat the correct muscles.

Standing Reverse Single Leg Lift

Resistance Bands

Strength: Glute Max

Secondary: 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 Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Reverse Lunges + Knee Drive

Is Primary - False

Groups - None

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

Prerequisites - Front Reverse Lunges: 50

Reverse Lunge to Knee Drive

Strength: Hamstrings, Quads, Hip Flexors, Glute Max

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 Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Mobility, Speed

Unused: Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Lunge, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - True

Pause Reps - False

Reverse Lunges + Reach

Is Primary - False

Groups - None

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

Prerequisites - Front Reverse Lunges: 50

Reverse Lunge with Overhead Reach

Strength: Hamstrings, Quads, Glute Max

Secondary: Rotator Cuffs

Stretch: Abs, Calves, Hip Flexors, Serratus Anterior

Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Triceps, Forearms, Hip Adductors, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Mobility

Unused: Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Lunge, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Reverse Lunge with Side Bend

Strength: Hamstrings, Quads, Glute Max

Stretch: Abs, Obliques, Calves, Serratus Anterior

Unused: Biceps, Pecs, Traps, Lats, Spinal Erectors, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Mobility

Unused: Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Lunge, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Reverse Lunge with Contralateral Reach

Strength: Hamstrings, Quads, Glute Max

Stretch: Abs, Obliques, Calves, Serratus Anterior

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Mobility

Unused: Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Lunge, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Reverse Lunges + Twist

Is Primary - False

Groups - None

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

Prerequisites - Front Reverse Lunges: 50

Reverse Lunge with Twist

Strength: Hamstrings, Quads, Glute Max

Stretch: Abs, Obliques, Calves

Unused: Biceps, Pecs, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Mobility

Unused: Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Rotation, Lunge, Knee Flexion

Unused: Hip Extension, Carry, Push, Pull

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Reverse Monster Walk

Is Primary - False

Groups - None

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

Reverse Monster Walk

Mini Loop Bands

Strength: Glute Med/Min, Hamstrings

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Reverse Nordic Curls

Is Primary - False

Groups - None

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

Assisted Reverse Nordic Curl

Resistance Bands

Strength: Quads

Secondary: Hamstrings

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 Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Reverse Nordic Curl

Strength: Quads

Secondary: Hamstrings

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 Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Reverse Planks (Forearms)

Is Primary - False

Groups - Planks

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

Prerequisites - Planks (Forearms): 50

Chinese Back Plank

Strength: Abs, Obliques, Spinal Erectors

Secondary: 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 Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Reverse Forearm Plank

Strength: Abs, Obliques, Spinal Erectors

Secondary: 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 Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Reverse One-Leg Forearm Plank

Strength: Abs, Obliques, Spinal Erectors

Secondary: Hamstrings, Hip Flexors

Unused: Biceps, Pecs, Traps, Lats, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Reverse Planks (Hands)

Is Primary - True

Groups - Planks

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

Prerequisites - Planks (Hands): 50

Reverse Plank

Strength: Abs, Obliques, Spinal Erectors

Secondary: 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 Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Straight Bridges

Strength: Abs, Obliques, Spinal Erectors

Secondary: 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 Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Reverse One-Leg Plank

Strength: Abs, Obliques, Spinal Erectors

Secondary: Hamstrings, Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Reverse Tabletop

Is Primary - False

Groups - None

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

Prerequisites - Reverse Planks (Hands): 50

Reverse Tabletop

Strength: Abs, Obliques, Spinal Erectors

Secondary: Hamstrings

Stretch:

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 Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

V:Notes - Not strength, belongs in warmup/cooldown

Reverse One-Leg Tabletop

Strength: Abs, Obliques, Spinal Erectors

Secondary: Hamstrings

Stretch:

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 Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Core

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

V:Notes - Not strength, belongs in warmup/cooldown

Three-Point Bridge

Strength: Abs, Obliques, Spinal Erectors

Secondary: Hamstrings

Stretch:

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 Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

V:Notes - Not strength, belongs in warmup/cooldown

Reverse Warrior

Is Primary - False

Groups - None

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

Reverse Warrior

Strength: Front Deltoid

Stretch: Obliques, Hip Adductors, Rotator Cuffs, Serratus Anterior

Unused: Abs, Biceps, Pecs, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Revolved Chair Stretch

Is Primary - False

Groups - None

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

Seated Revolved Chair Stretch

Stretch: Abs, Pecs, Obliques, Glute Max

Unused: Biceps, 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 Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Revolved Chair Stretch

Strength: Hamstrings, Quads, Glute Max

Stretch: Abs, Pecs, Obliques, Glute Max

Unused: Biceps, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Revolved Side Angle Stretch

Is Primary - False

Groups - None

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

Prerequisites - Side Angle Stretch: 50

Revolved Side Angle Stretch

Strength: Rhomboids

Secondary: Abs, Hip Adductors

Stretch: Pecs, Obliques, Calves, Hip Flexors

Unused: Biceps, Traps, Lats, Spinal Erectors, Hamstrings, Quads, Triceps, Forearms, Rotator Cuffs, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Revolved Triangle Stretch

Is Primary - False

Groups - None

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

Prerequisites - Triangle Stretch: 50

Notes - Not a duplicate of Pyramid Stretch--this has thoracic rotation.

Revolved Triangle Stretch

Stretch: Obliques, Hamstrings, Hip Adductors, Glute Max

Unused: Abs, Biceps, Pecs, Traps, Lats, Spinal Erectors, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Roadkill Stretch

Is Primary - False

Groups - None

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

Roadkill Stretch

Plates

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Rollout

Is Primary - False

Groups - Planks

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

Prerequisites - Planks (Hands): 75

Rollout

Strength: Core

Secondary: Serratus Anterior

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Accessory

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Romanian Deadlift

Is Primary - True

Groups - None

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

Prerequisites - Deadlift: 50, Hip Thrusts: 50, Glute Bridges: 50, Straight-Leg Ball Pickup: 50

⚠ Romanian Deadlift

Strength: Lats, Hamstrings

Secondary: Abs, Traps, Spinal Erectors, Quads, Hip Flexors

Unused: Biceps, Pecs, Obliques, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Strengthening, Functional

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - Soccer

Unused: Tennis, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Hip Extension

Unused: Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

⚠ Split Stance Romanian Deadlift

Strength: Lats, Hamstrings

Secondary: Abs, Traps, Spinal Erectors, Quads, Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Strengthening, Functional

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - Soccer

Unused: Tennis, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Hip Extension

Unused: Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

⚠ One-Leg Romanian Deadlift

Strength: Lats, Hamstrings

Secondary: Abs, Traps, Spinal Erectors, Quads, Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Strengthening, Functional

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - Soccer

Unused: Tennis, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Hip Extension

Unused: Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Romanian Deadlift + Knee Drive

Is Primary - False

Groups - None

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

Prerequisites - Romanian Deadlift: 50

One-Leg Romanian Deadlift with Knee Drive

Strength: Core, Glute Max

Stretch: Hamstrings

Unused: Biceps, Pecs, Traps, Lats, Calves, Quads, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Stability

Unused: Strength, Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Hip Extension

Unused: Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - False

Romanian Deadlift + Reach

Is Primary - False

Groups - None

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

Prerequisites - Romanian Deadlift: 50

One-Leg Romanian Deadlift with Reach

Strength: Core, Glute Max

Stretch: Hamstrings

Unused: Biceps, Pecs, Traps, Lats, Calves, Quads, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Stability

Unused: Strength, Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Hip Extension

Unused: Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - False

Rotating Plank

Is Primary - False

Groups - Planks

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

Prerequisites - Planks (Forearms): 50, Side Plank (Forearms): 50

Rotating Plank

Strength: Core

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Rows

Is Primary - True

Groups - None

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

Bodyweight Rows

Low Box

Strength: Traps, Lats, Rear Deltoid

Secondary: Biceps, Forearms, Rhomboids

Joints - Elbow Joints

Unused: Finger Joints, Wrist Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Horizontal Rows

Gymnastic Rings

Strength: Traps, Lats, Rear Deltoid

Secondary: Biceps, Forearms, Rhomboids

Joints - Elbow Joints

Unused: Finger Joints, Wrist Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Sage Marichi

Is Primary - False

Groups - None

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

Prerequisites - Forward Folds: 50

Sage Marichi I

Stretch: Spinal Erectors, Hamstrings, Hip Adductors

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, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Savasana

Is Primary - False

Groups - None

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

Savasana

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - None

Unused: Strength, Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Scale Stretch

Is Primary - False

Groups - None

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

Prerequisites - Lotus Stretch: 50, Firefly Hold: 50

Scale Stretch

Strength: Triceps

Stretch: Hip Flexors, Hip Adductors

Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Scapular Pull Downs

Is Primary - False

Groups - None

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

Scapular Pulldowns

Resistance Bands

Strength: Traps, Rhomboids

Secondary: Rotator Cuffs, Serratus Anterior

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Accessory

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - False

V:Notes - Not a vertical pulling movement. Does not cover the full range of motion.

Scapular Pullups

Is Primary - False

Groups - None

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

Prerequisites - Passive Hang: 50

Scapular Pullups

Pullup Bar | Gymnastic Rings

Strength: Traps, Forearms, Rhomboids

Secondary: Rotator Cuffs, Serratus Anterior

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Strengthening, Functional

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - Boxing

Unused: Tennis, Soccer, Hockey, Baseball, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - False

V:Notes - Not a vertical pulling movement. Does not cover the full range of motion.

Scapular Retraction

Is Primary - False

Groups - None

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

Standing Scapular Retraction

Strength: Traps, Rhomboids

Stretch: Rotator Cuffs

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Prone Scapular Retraction

Strength: Traps, Rotator Cuffs, Rhomboids

Stretch: Pecs

Unused: Abs, Biceps, Obliques, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Seated Rows

Is Primary - True

Groups - None

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

Seated Rows

Resistance Bands

Strength: Traps, Lats, Rear Deltoid

Secondary: Biceps, Forearms, Rhomboids

Joints - Elbow Joints

Unused: Finger Joints, Wrist Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Seated Twists

Is Primary - False

Groups - None

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

Seated Twists

Secondary: Lats, Spinal Erectors

Stretch: Obliques

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Straight Leg Twists

Secondary: Lats, Spinal Erectors

Stretch: Obliques

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Bent Leg Twists

Secondary: Lats, Spinal Erectors

Stretch: Obliques

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Full Twists

Secondary: Lats, Spinal Erectors

Stretch: Obliques

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Serratus Planks (Forearms)

Is Primary - False

Groups - Planks

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

Prerequisites - Planks (Forearms): 50

Forearm Serratus Plank

Strength: Rhomboids, Serratus Anterior

Secondary: Abs, Spinal Erectors, Hip Flexors

Unused: Biceps, Pecs, Obliques, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Forearms, Hip Adductors, Rotator Cuffs, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

V:Notes - Serratus Pushups are a boxing exercise, not these.

Serratus Planks (Hands)

Is Primary - False

Groups - Planks

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

Prerequisites - Planks (Hands): 50

Serratus Plank

Strength: Rhomboids, Serratus Anterior

Secondary: Abs, Spinal Erectors, Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

V:Notes - Serratus Pushups are a boxing exercise, not these.

Serratus Pushups

Is Primary - False

Groups - Pushups

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

Prerequisites - Pushups: 50

Serratus Pushups

Strength: Rhomboids, Serratus Anterior

Secondary: Abs, Pecs, Spinal Erectors, Triceps, Hip Flexors

Stretch: Rotator Cuffs

Unused: Biceps, Obliques, Traps, Lats, Hamstrings, Calves, Quads, Forearms, Hip Adductors, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - Boxing

Unused: Tennis, Soccer, Hockey, Baseball, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Shadow Boxing

Is Primary - False

Groups - None

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

Boxer Shuffle

Strength: Hamstrings, Calves, Quads

Secondary: Abs

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 Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Endurance

Unused: Strength, Speed, Flexibility, Stability, Activation

Sports Focus - Boxing

Unused: Tennis, Soccer, Hockey, Baseball, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Shadow Boxing

Resistance Bands

Strength: Biceps, Triceps, Rotator Cuffs, Serratus Anterior

Secondary: Abs, Obliques

Unused: Pecs, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Hip Flexors, Forearms, Hip Adductors, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Endurance

Unused: Strength, Speed, Flexibility, Stability, Activation

Sports Focus - Boxing

Unused: Tennis, Soccer, Hockey, Baseball, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Shavasana

Is Primary - False

Groups - None

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

Shavasana

Strength: Mind

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, Nose, Vocal Cords, Diaphragm, Throat

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Mindfulness

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching

Focus - Stamina, Stability

Unused: Speed, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Sherman Numbers

Is Primary - False

Groups - None

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

Prerequisites - Binocular Space Fixator: 50

Sherman Numbers

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina, Stability

Unused: Speed, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Shoulder Controlled Articular Rotations

Is Primary - False

Groups - None

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

Shoulder Controlled Articular Rotation

Strength: Rotator Cuffs, Serratus Anterior

Unused: Abs, Biceps, Pecs, 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, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Shoulder Dislocates

Is Primary - False

Groups - None

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

Shoulder Dislocates

Strength: Rotator Cuffs

Secondary: Pecs

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Shoulder Extension

Is Primary - False

Groups - None

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

Shoulder Extension

Resistance Bands

Strength: Rotator Cuffs

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, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - Tennis, Pickleball

Unused: Soccer, Hockey, Baseball, Boxing, Football, Basketball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Shoulder External Rotation

Is Primary - False

Groups - None

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

Prerequisites - Shoulder Pendulum: 50

Shoulder External Rotation

Strength: Rotator Cuffs

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, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - Tennis, Baseball, Pickleball

Unused: Soccer, Hockey, Boxing, Football, Basketball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

V:Notes - Arm needs to be kept next to the body (use a towel under the arm for tactile feedback) and the shoulder needs to be kept down and back for this to be effective.

Shoulder Internal Rotation

Is Primary - False

Groups - None

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

Prerequisites - Shoulder Pendulum: 50

Shoulder Internal Rotation

Strength: Rotator Cuffs

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, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - Tennis, Baseball, Pickleball

Unused: Soccer, Hockey, Boxing, Football, Basketball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

V:Notes - AKA the Sleeper Stretch

Shoulder Pendulum

Is Primary - False

Groups - None

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

Shoulder Pendulum

Dumbbells

Stretch: Rotator Cuffs

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, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - False

Shoulder Rotations

Is Primary - False

Groups - None

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

Notes - aka. Halos / Around the World

Shoulder Rotations

Strength: Rotator Cuffs, Serratus Anterior

Secondary: Traps, Rhomboids

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

One-Arm Shoulder Rotations

Dumbbells

Strength: Rotator Cuffs, Serratus Anterior

Secondary: Traps, Rhomboids

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Shoulder Shrugs

Is Primary - False

Groups - None

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

⚠ Shrug

Strength: Traps, Rhomboids

Secondary: Forearms

Unused: Abs, Biceps, Pecs, Obliques, Lats, 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, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

V:Notes - Doesn't target forearms like a farmer's carry does since the focus is on lifting the shoulders and not holding onto heavy weight.

Shoulder Stands

Is Primary - False

Groups - None

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

Prerequisites - Leg Raises: 50

Supported Shoulder Stand

Strength: Hamstrings, Quads, Glute Max

Secondary: Spinal Erectors, Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Hip Extension

Unused: Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Side Angle Stretch

Is Primary - False

Groups - None

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

Prerequisites - Warrior II: 50

Side Angle Stretch

Strength: Rhomboids

Secondary: Abs, Calves

Stretch: Pecs, Obliques, Hip Flexors, Hip Adductors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Rotation, Squat, Knee Flexion

Unused: Hip Extension, Carry, Push, Pull

Is Weighted - False

Is Unilateral - True

Pause Reps -

Side Leg Lifts

Is Primary - False

Groups - None

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

Side-Lying Leg Lifts

Mini Loop Bands

Strength: Glute Med/Min

Secondary: Abs, Obliques, Hip Flexors, Hip Adductors

Unused: 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

V:Notes - Standing exercises are more osteogenic, but also easier to cheat the correct muscles.

Standing Side Leg Lift

Mini Loop Bands

Strength: Glute Med/Min

Secondary: Abs, Obliques, Hip Flexors, Hip Adductors

Unused: 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Side Plank (Forearms)

Is Primary - False

Groups - Planks

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

Side Forearm Knee Plank

Strength: Abs, Obliques, Spinal Erectors, Lateral Deltoid

Secondary: Glute Med/Min, 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, Front Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Forearm Side Plank

Strength: Abs, Obliques, Spinal Erectors, Lateral Deltoid

Secondary: Glute Med/Min, 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, Front Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Side Plank (Forearms) with Hip Lift

Is Primary - False

Groups - Planks

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

Prerequisites - Side Plank (Forearms): 50

Forearm Side Plank with Hip Lifts

Strength: Glute Med/Min, Abs, Obliques, Spinal Erectors

Secondary: Hip Adductors, Lateral Deltoid

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, Front Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Side Plank (Forearms) with Torso Rotation

Is Primary - False

Groups - Planks

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

Prerequisites - Side Plank (Forearms): 50

Forearm Side Plank with Torso Rotation

Strength: Abs, Obliques, Spinal Erectors, Lateral Deltoid

Secondary: Glute Med/Min, 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, Front Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Side Plank (Hands)

Is Primary - True

Groups - Planks

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

Prerequisites - Side Plank (Forearms): 50

Side Plank

Gymnastic Rings

Strength: Abs, Obliques, Spinal Erectors, Lateral Deltoid

Secondary: Glute Med/Min, 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, Front Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Side Plank (Hands) with Hip Lift

Is Primary - False

Groups - Planks

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

Prerequisites - Side Plank (Hands): 50

Side Plank with Hip Lifts

Strength: Glute Med/Min, Abs, Obliques, Spinal Erectors

Secondary: Hip Adductors, Lateral Deltoid

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, Front Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Side Splits

Is Primary - False

Groups - None

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

Prerequisites - Lateral Lunges: 75, Lateral Squats: 75, Frog Stretch (Mandukasana): 75, Cossack Squats: 75, Hand to Big Toe Stretch (Side): 75, Middle Splits: 75

⚠ Side Splits

Stretch: Hamstrings, Hip Flexors, Hip Adductors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Side Star Plank (Forearms)

Is Primary - False

Groups - Planks

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

Prerequisites - Side Leg Lifts: 50, Side Plank (Forearms): 50

Forearm Side Star Plank

Strength: Glute Med/Min, Abs, Obliques, Spinal Erectors, Hip Adductors

Secondary: Abs, Obliques, Spinal Erectors, Lateral Deltoid

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, Front Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Forearm Side Plank with Leg Lifts

Resistance Bands

Strength: Glute Med/Min, Abs, Obliques, Spinal Erectors, Hip Adductors

Secondary: Abs, Obliques, Spinal Erectors, Lateral Deltoid

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, Front Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Side Star Plank (Hands)

Is Primary - False

Groups - Planks

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

Prerequisites - Side Plank (Hands): 50, Side Leg Lifts: 50

Side Star Plank

Gymnastic Rings

Strength: Glute Med/Min, Abs, Obliques, Spinal Erectors, Hip Adductors

Secondary: Abs, Obliques, Spinal Erectors, Lateral Deltoid

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, Front Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Side Plank with Leg Lifts

Resistance Bands

Strength: Glute Med/Min, Abs, Obliques, Spinal Erectors, Hip Adductors

Secondary: Abs, Obliques, Spinal Erectors, Lateral Deltoid

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, Front Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric, Isotonic

Unused: Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Side Throw

Is Primary - False

Groups - None

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

Parallel Scoop Throw

Medicine Ball | Resistance Bands

Strength: Obliques, Traps

Secondary: Obliques, Traps, Rotator Cuffs

Stretch: Abs, Spinal Erectors

Unused: Biceps, Pecs, Lats, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports

Focus - Power

Unused: Endurance, Flexibility, Stability, Activation

Sports Focus - Tennis, Soccer, Hockey, Pickleball

Unused: Baseball, Boxing, Football, Basketball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Side-to-Side Plank (Forearms)

Is Primary - False

Groups - Planks

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

Prerequisites - Planks (Forearms): 50

Side-to-Side Forearm Plank

Strength: Core

Secondary: Glute Med/Min

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, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Sports, Prehab, Core

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Functional, Accessory, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Single Leg Balance

Is Primary - False

Groups - None

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

Assisted Single Leg Balance

Secondary: Hamstrings, Calves

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stability

Unused: Strength, Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Single Leg Balance

Secondary: Hamstrings, Calves

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stability

Unused: Strength, Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Skater Squats

Is Primary - False

Groups - None

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

Prerequisites - Front Reverse Lunges: 50

Assisted Skater Squats

Strength: Hamstrings, Quads, Glute Max

Secondary: Abs, Obliques, Calves, Hip Flexors, Hip Adductors

Unused: Biceps, Pecs, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

V:Notes - Not functional. More of a balance/mobility exercise.

Skater Squats

Dumbbells | Kettlebells

Strength: Hamstrings, Quads, Glute Max

Secondary: Abs, Obliques, Calves, Hip Flexors, Hip Adductors

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

V:Notes - Not functional. More of a balance/mobility exercise.

Slap Tap

Is Primary - False

Groups - None

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

Slap Tap

Hands Only
Hands and Feet (Independently)
Hands and Feet (Unison)

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Speed Endurance

Unused: Strength, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

Smooth Pursuits

Is Primary - False

Groups - None

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

Prerequisites - Binocular Space Fixator: 50

One-Eye Free Space Smooth Pursuits

Strength: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Speed Endurance, Stability

Unused: Strength, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Free Space Smooth Pursuits

Strength: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Speed Endurance, Stability

Unused: Strength, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Marsden Ball Smooth Pursuits

Strength: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Speed Endurance, Stability

Unused: Strength, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Computer Smooth Pursuits

Strength: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Speed Endurance, Stability

Unused: Strength, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Laser Tag

Strength: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Speed Endurance, Stability

Unused: Strength, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Snow Angels

Is Primary - False

Groups - None

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

Prone Snow Angels

Strength: Rotator Cuffs

Stretch: Traps, Lats, Rhomboids, Serratus Anterior

Unused: Abs, Biceps, Pecs, Obliques, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Sphinx Twists

Is Primary - False

Groups - None

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

Lying Sphinx

Secondary: Lats, Spinal Erectors

Stretch: Obliques

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Spinal Segmentation

Is Primary - False

Groups - None

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

⚠ Segmental Spine Flexion/Extension

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Split Squats

Is Primary - True

Groups - None

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

Prerequisites - Bodyweight Squats: 50

Assisted Split Squat

Strength: Hamstrings, Quads, Glute Max

Secondary: Hip Adductors

Joints - Hip Joints, Knee Joints, Toe Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Lunge, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Split Squat

Strength: Hamstrings, Quads, Glute Max

Secondary: Hip Adductors

Joints - Hip Joints, Knee Joints, Toe Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Lunge, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Split Squats (ATG)

Is Primary - False

Groups - None

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

Prerequisites - Split Squats: 50

Assisted ATG Split Squat

Strength: Hamstrings, Quads, Glute Max

Secondary: Abs, Calves

Stretch: Hip Flexors

Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

V:Notes - Not a movement pattern, this is harder to load and is more of an accessory/mobility exercise.

ATG Split Squat

Strength: Hamstrings, Quads, Glute Max

Secondary: Abs, Calves

Stretch: Hip Flexors

Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

V:Notes - Not a movement pattern, this is harder to load and is more of an accessory/mobility exercise.

Split Vision Saccades

Is Primary - False

Groups - None

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

Prerequisites - Binocular Space Fixator: 50, Monocular Saccades: 50

Split Vision Saccades

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Squat Throws

Is Primary - False

Groups - None

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

Prerequisites - Bodyweight Squats: 50

Squat Throws

Resistance Bands

Strength: Hamstrings, Calves, Quads

Secondary: Abs

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 Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports

Focus - Power

Unused: Endurance, Flexibility, Stability, Activation

Sports Focus - Basketball

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - True

Is Unilateral - False

Pause Reps -

Squats + Forward Fold

Is Primary - False

Groups - None

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

Prerequisites - Bodyweight Squats: 50, Forward Folds: 50

Frog Squat

Strength: Hamstrings, Quads, Glute Max

Stretch: Hamstrings, Calves, Quads

Unused: Abs, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Standing Front Splits

Is Primary - False

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

⚠ Standing Front Splits Against Wall

Stretch: Hamstrings, Hip Flexors, Hip Adductors

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Mobility

Unused: Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

⚠ Standing Front Splits

Stretch: Hamstrings, Hip Flexors, Hip Adductors

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Mobility

Unused: Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Standing IT Band Stretch

Is Primary - False

Groups - None

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

Prerequisites - Forward Folds: 50

Standing IT Band Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Star Jacks

Is Primary - False

Groups - None

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

Prerequisites - Bodyweight Squats: 50, Jumping Jacks: 50

Star Jacks

Strength: Abs, Calves, Quads, Hip Adductors, Rotator Cuffs, Rhomboids

Stretch: Hamstrings

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Power

Unused: Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Step Ups

Is Primary - False

Groups - None

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

Step Ups

High Box | Flat Bench
- Barbell
- Dumbbells | Kettlebells

Strength: Quads, Glute Max

Secondary: Hamstrings, Calves, Hip Flexors, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Stiff-Legged Deadlift

Is Primary - False

Groups - None

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

Prerequisites - Romanian Deadlift: 75

⚠ Stiff-Legged Deadlift

Strength: Lats, Spinal Erectors, Hamstrings, Calves, Hip Flexors

Secondary: Abs, Traps, Quads

Unused: Biceps, Pecs, Obliques, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Strengthening, Functional

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Hip Extension

Unused: Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Straight-Arm Pull Downs

Is Primary - False

Groups - None

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

Prerequisites - Shoulder Extension: 50

Straight-Arm Lat Pulldowns

Resistance Bands

Strength: Lats

Secondary: Traps

Unused: Abs, Biceps, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - False

V:Notes - It’s a great exercise to hone in on your lats. The straight arm pulldown exercise is as close to an isolation exercise for the lats as there is. The only downside with this lat pulldown variation is there's a low ceiling for load potential. This is really purely an accessory movement.

One-Arm Straight-Arm Lat Pulldowns

Resistance Bands

Strength: Lats

Secondary: Traps

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - False

Straight-Leg Ball Pickup

Is Primary - False

Groups - None

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

Straight Leg Ball Pickup

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Prehab

Unused: Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Functional, Accessory, Core, Cooldown Stretching, Mindfulness

Focus - Mobility

Unused: Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Suitcase Squats

Is Primary - True

Groups - Squats

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

Prerequisites - Bodyweight Squats: 50

Suitcase Squats

Dumbbells | Kettlebells

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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.

One-Arm Suitcase Squats

Dumbbells | Kettlebells

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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.

Sumo Deadlift

Is Primary - True

Groups - None

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

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

Sumo Deadlift

Strength: Glutes, Hamstrings, Quads, Hip Adductors

Secondary: Abs, Traps, Spinal Erectors, Calves, Rhomboids

Unused: Biceps, Pecs, Obliques, Lats, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Sports Strengthening, Functional

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - Soccer

Unused: Tennis, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Hip Extension

Unused: Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Sumo Squats

Is Primary - True

Groups - None

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

Prerequisites - Bodyweight Squats: 50

Assisted Sumo Squats

Strength: Glutes, Spinal Erectors, Hamstrings, Quads, Hip Adductors

Secondary: Abs, Calves

Unused: Biceps, Pecs, Obliques, Traps, Lats, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Sumo Squats

Dumbbells | Kettlebells

Strength: Glutes, Spinal Erectors, Hamstrings, Quads, Hip Adductors

Secondary: Abs, Calves

Joints - Hip Joints, Knee Joints, Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Squat, Knee Flexion

Unused: Hip Extension, Carry, Rotation, Push, Pull

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Superman

Is Primary - False

Groups - None

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

Notes - Different from Locust in that the arms come forward instead of staying back.

Alternating Superman

Strength: Traps, Spinal Erectors, Hamstrings

Stretch: Abs, Pecs

Unused: Biceps, Obliques, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Superman

Strength: Traps, Spinal Erectors, Hamstrings

Stretch: Abs, Pecs

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Supine Twists

Is Primary - False

Groups - None

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

Supine Twist

Secondary: Lats, Spinal Erectors

Stretch: Obliques

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Support Hold

Is Primary - False

Groups - None

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

Support Hold

Gymnastic Rings

Strength: Forearms, Rotator Cuffs

Secondary: Abs, Biceps, Pecs, Obliques, Lats, Spinal Erectors, Triceps, Rhomboids, Serratus Anterior

Unused: Traps, Hamstrings, Calves, Quads, Hip Flexors, Hip Adductors, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Svend Presses

Is Primary - False

Groups - None

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

Svend Press

Dumbbells | Plates

Strength: Pecs

Secondary: Forearms, Front Deltoid

Unused: Abs, Biceps, 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, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Elbow Joints, Shoulder Joints

Unused: Finger Joints, Wrist Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Accessory

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Swallowing Exercise

Is Primary - False

Groups - None

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

Swallowing Exercise 1

Strength: Throat

Stretch: Throat

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, Nose, Vocal Cords, Diaphragm, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Swallowing Exercise 2

Strength: Throat

Stretch: Throat

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, Nose, Vocal Cords, Diaphragm, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Swallowing Exercise 3

Strength: Throat

Stretch: Throat

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, Nose, Vocal Cords, Diaphragm, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

T-Bar Rows

Is Primary - True

Groups - None

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

T-Bar Rows

Barbell

Strength: Traps, Lats, Rear Deltoid

Secondary: Biceps, Forearms, Rhomboids

Joints - Elbow Joints

Unused: Finger Joints, Wrist Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Accessory, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Horizontal Pull, Pull

Unused: Hip Extension, Carry, Rotation, Push, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Thigh Lifts

Is Primary - False

Groups - None

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

Side-Lying Inner Thigh Leg Lift

Strength: Glute Med/Min, Hip Adductors

Stretch: Abs, Obliques, Hip Flexors

Unused: 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Standing Inner Thigh Leg Lift

Resistance Bands | Mini Loop Bands

Strength: Glute Med/Min, Hip Adductors

Stretch: Abs, Obliques, Hip Flexors

Unused: 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Thoracic Dissociation

Is Primary - False

Groups - None

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

⚠ Thoracic Dissociation

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Thoracic Spine Extension

Is Primary - False

Groups - None

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

⚠ Thoracic Spine Extension

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Thread the Needle

Is Primary - False

Groups - None

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

Thread the Needle Stretch

Stretch: Pecs, Traps, Rhomboids

Unused: Abs, Biceps, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Thumb Game

Is Primary - False

Groups - None

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

Prerequisites - Brock String: 50

Thumb Game

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Thunderbolt Stretch

Is Primary - False

Groups - None

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

Thunderbolt Stretch

Stretch: Quads, Tibialis Anterior

Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Advanced Thunderbolt Stretch

Stretch: Quads, Tibialis Anterior

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Tibial Internal Rotation

Is Primary - False

Groups - None

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

Tibial Internal Rotation

Resistance Bands | Mini Loop Bands

Stretch: Calves

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Toe Abduction

Is Primary - False

Groups - None

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

Big Toe Abduction

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Toe Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Toe Curls

Is Primary - False

Groups - None

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

Toe Curls

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Toe Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Toe Marble Pick-up

Is Primary - False

Groups - None

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

Toe Marble Pick-up

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Toe Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Toe Mobility

Is Primary - False

Groups - None

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

Big Toe Mobility

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Toe Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Toe Raises

Is Primary - False

Groups - None

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

Notes - Ankle Dorsiflection

Toe Raises

Resistance Bands

Strength: Tibialis Anterior

Stretch: Calves

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, 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 dorsiflection.

Toe Rocker

Is Primary - False

Groups - None

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

Toe Rocker

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Toe Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Toe Taps

Is Primary - False

Groups - None

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

Seated Toe Taps

Strength: Tibialis Anterior

Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Endurance

Unused: Strength, Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Toe Taps

Strength: Hamstrings, Calves, Quads, Hip Flexors, Glute Max

Secondary: Abs

Stretch: Calves

Unused: Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Endurance

Unused: Strength, Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Toe Walk

Is Primary - False

Groups - None

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

Notes - Ankle Plantar Flexion. Not a duplicate of Calf Raises b/c we want a seperate progression range for this.

Toe Walk

Strength: Calves

Stretch: 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Ankle Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stability

Unused: Strength, Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Top of Foot Stretch

Is Primary - False

Groups - None

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

Top of Foot Stretch

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Toe Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Towel Stretch

Is Primary - False

Groups - None

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

Towel Stretch

Stretch: Rotator Cuffs

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, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Toy Soldiers

Is Primary - False

Groups - None

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

Toy Soldiers

Strength: Obliques, Hamstrings, Hip Flexors

Stretch: Abs, Spinal Erectors, Rotator Cuffs

Unused: Biceps, Pecs, Traps, Lats, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - False

Tranaglyphs

Is Primary - False

Groups - None

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

Prerequisites - Monocular Pushup: 50, Binocular Pushup: 50

Notes - Tranaglyphs are similar to vectograms, however instead of there being two different transparent image cards that need to be fused into one, there is one image card with a stereo image already pre-made onto the card.

Tranaglyphs

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

Tree Stretch

Is Primary - False

Groups - None

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

Prerequisites - Mountain Stretch: 50

Tree Stretch

Strength: Abs

Stretch: Hamstrings, Hip Flexors, Hip Adductors

Unused: 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Triangle Stretch

Is Primary - False

Groups - None

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

Notes - Not a duplicate of Pyramid Stretch--this has thoracic rotation.

Triangle Stretch

Stretch: Obliques, Hamstrings, Hip Adductors, Glute Max

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Tricep Extensions

Is Primary - False

Groups - None

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

Lying Tricep Extension

Strength: Triceps

Unused: Abs, Biceps, Pecs, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Elbow Joints

Unused: Finger Joints, Wrist Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Tricep Pushdown

Resistance Bands

Strength: Triceps

Joints - Elbow Joints

Unused: Finger Joints, Wrist Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Turkish Get-Ups

Is Primary - False

Groups - None

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

Prerequisites - Arm Bar: 50

1/4 Turkish Get-Up

Dumbbells | Kettlebells

Strength: Glute Max

Secondary: Rotator Cuffs, Serratus Anterior, Rear Deltoid

Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Quads, Triceps, Hip Flexors, Forearms, Hip Adductors, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

V:Notes - Does not work vertical push functional movement--range of motion is too small. This is primarily mobility training. Not a functional movement. Does not work triceps, mainly a shoulder stability.

2/4 Turkish Get-Up

Dumbbells | Kettlebells

Strength: Quads, Glute Max

Secondary: Rotator Cuffs, Serratus Anterior, Rear Deltoid

Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Triceps, Hip Flexors, Forearms, Hip Adductors, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

3/4 Turkish Get-Up

Dumbbells | Kettlebells

Strength: Quads, Glute Max

Secondary: Rotator Cuffs, Serratus Anterior, Rear Deltoid

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Turkish Get-Up

Dumbbells | Kettlebells

Strength: Hamstrings, Quads, Glute Max

Secondary: Rotator Cuffs, Serratus Anterior, Rear Deltoid

Unused: Abs, Biceps, Pecs, Obliques, Traps, Lats, Spinal Erectors, Calves, Triceps, Hip Flexors, Forearms, Hip Adductors, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Upward Facing Dog

Is Primary - False

Groups - None

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

Upward Facing Dog

Strength: Traps, Triceps, Rhomboids

Secondary: Biceps, Spinal Erectors

Stretch: Abs, Pecs, Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Vectograms

Is Primary - False

Groups - None

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

Prerequisites - Monocular Pushup: 50, Binocular Pushup: 50

Vectogram

Strength: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

V:Notes - aka. Stereo Circles

Vergence Facility

Is Primary - False

Groups - None

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

Notes - Uses prism lens for vergence.

Binocular Vergence Facility

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Speed Endurance

Unused: Strength, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

V:Notes - aka. Vergence Rock. Uses prism lens for vergence.

Monocular Vergence Facility

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Speed Endurance

Unused: Strength, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

V:Notes - aka. Vergence Rock. Uses prism lens for vergence.

Vestibular Saccades

Is Primary - False

Groups - None

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

Prerequisites - Binocular Saccades: 50, Vestibulo-Occular Reflex: 50

Vestibular Free Space Saccades

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Vestibulo-Occular Reflex

Is Primary - False

Groups - None

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

VOR x1

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

VOR x2

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Marsden Ball VOR x2

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Agility

Unused: Strength, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Vocal Cord Adduction

Is Primary - False

Groups - None

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

Vocal Cord Adduction

Strength: Vocal Cords

Stretch: Vocal Cords

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, Nose, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Vocal Function

Is Primary - False

Groups - None

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

Vocal Function

Strength: Vocal Cords

Stretch: Vocal Cords

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, Nose, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Vocal Straw Exercises

Is Primary - False

Groups - None

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

Vocal Straw Exercises

Strength: Vocal Cords

Stretch: Vocal Cords

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, Nose, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Voluntary Convergence

Is Primary - False

Groups - None

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

Prerequisites - Brock String: 75, Barrel Card: 75, Aperture Rule Trainer: 75, Vergence Facility : 75, Vectograms: 75, Tranaglyphs: 75, Binocular Pushup: 75

Voluntary Convergence

Strength: Eyes

Stretch: Eyes

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Stamina

Unused: Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Walking

Is Primary - False

Groups - None

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

Seated Walking

Strength: Hamstrings, Calves, Quads

Secondary: Abs, Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Endurance

Unused: Strength, Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Walking (in place)

Strength: Hamstrings, Calves, Quads

Secondary: Abs, Hip Flexors

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Endurance

Unused: Strength, Speed, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isokinetic

Unused: Isometric, Isotonic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

Walking Quad Stretch

Is Primary - False

Groups - None

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

Walking Quad Stretch

Strength: Abs, Quads

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Wall Angels

Is Primary - False

Groups - None

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

Prerequisites - Shoulder W's: 50

Floor Angels

Strength: Traps, Rhomboids

Stretch: Pecs, Lats, Rotator Cuffs, Serratus Anterior

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Wall Angels

Strength: Traps, Rhomboids

Stretch: Pecs, Lats, Rotator Cuffs, Serratus Anterior

Joints - Shoulder Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps - True

Wall Clamshells

Is Primary - False

Groups - None

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

Wall Clamshells

Strength: Glute Med/Min

Secondary: Hamstrings

Joints - Hip Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

V:Notes - This isn't a mobility exercise, it's static and doesn't really stretch anything.

Wall Sits

Is Primary - False

Groups - None

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

Prerequisites - Wall Slides: 50

Wall Sit

Dumbbells | Kettlebells

Strength: Quads

Secondary: Tibialis Anterior

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps -

V:Notes - Wall sits are a Quad isolation exercise. If they are worked too often it can create an imbalance with the Hamstrings and unbalance the knees..

Single Leg Wall Sit

Dumbbells | Kettlebells

Strength: Quads

Secondary: Obliques, Hip Adductors, Tibialis Anterior

Unused: Abs, Biceps, Pecs, Traps, Lats, Spinal Erectors, Hamstrings, Calves, Triceps, Hip Flexors, Forearms, Rotator Cuffs, Rhomboids, Serratus Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength, Stability

Unused: Speed, Endurance, Flexibility, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps -

V:Notes - Wall sits are a Quad isolation exercise. If they are worked too often it can create an imbalance with the Hamstrings and unbalance the knees..

Wall Slides

Is Primary - False

Groups - None

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

Wall Slide

Dumbbells | Kettlebells

Strength: Quads

Secondary: Abs, Spinal Erectors, Tibialis Anterior

Unused: Biceps, Pecs, Obliques, Traps, Lats, Hamstrings, Calves, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

Single Leg Wall Slide

Dumbbells | Kettlebells

Strength: Quads

Secondary: Abs, Obliques, Spinal Erectors, Tibialis Anterior

Unused: Biceps, Pecs, Traps, Lats, Hamstrings, Calves, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - Knee Joints

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Ankle Joints, Toe Joints

Section - Functional, Accessory

Unused: Rehab Mechanics, Rehab Velocity, Rehab Strengthening, Warmup Raise, Warmup Activation/Mobilization, Warmup Potentiation, Sports Plyometric, Sports Strengthening, Core, Prehab Strengthening, Prehab Stretching, Cooldown Stretching, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Warrior I

Is Primary - False

Groups - None

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

Warrior I

Strength: Spinal Erectors

Stretch: Abs, Pecs, Hip Flexors, Rotator Cuffs, Serratus Anterior

Unused: Biceps, Obliques, Traps, Lats, Hamstrings, Calves, Quads, Triceps, Forearms, Hip Adductors, Rhomboids, Tibialis Anterior, Pelvic Floor, Eyes, Neck, Glute Max, Glute Med, Glute Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Warrior II

Is Primary - False

Groups - None

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

Warrior II

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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Warrior III

Is Primary - False

Groups - None

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

Notes - aka. Airplane Pose

Supported Warrior III

Stretch: 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Warrior III

Strength: Spinal Erectors, Glute Max

Stretch: Hamstrings

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Wild Thing

Is Primary - False

Groups - None

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

Prerequisites - Bridges: 50, Camel Stretch: 50, Side Plank (Hands): 50, Reverse Planks (Hands): 50, Glute Bridges: 50, Glute Bridge + Reach: 50

Wild Thing

Strength: Traps, Spinal Erectors, Triceps

Stretch: Abs, Obliques, Serratus Anterior

Unused: Biceps, Pecs, Lats, Hamstrings, Calves, Quads, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility, Stability

Unused: Strength, Speed, Endurance, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - False

Pause Reps -

V:Notes - aka. Camatkarasana

Woodchoppers

Is Primary - False

Groups - None

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

Prerequisites - Pallof Presses: 50

Woodchopper

Strength: Abs, Obliques

Secondary: Traps, Rotator Cuffs, Rhomboids, Serratus Anterior

Unused: Biceps, Pecs, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

V:Notes - This is primarily a core movement, so no traps, rotator cuffs, or rhomboids being worked--there are better exercises for those. This is not a prehab or rehab exercise.

World's Greatest Stretch

Is Primary - False

Groups - None

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

Prerequisites - Lizard Stretch: 50

World's Greatest Stretch

Strength: Traps, Rotator Cuffs, Rhomboids

Secondary: Abs

Stretch: Pecs, Obliques, Spinal Erectors, Serratus Anterior

Unused: Biceps, Lats, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Rotation, Squat, Knee Flexion

Unused: Hip Extension, Carry, Push, Pull

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Wrist Curls

Is Primary - False

Groups - None

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

Wrist Curls

Strength: Forearms

Joints - Wrist Joints, Elbow Joints

Unused: Finger Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

V:Notes - aka. Wrist Flexion and Extension. Removing the DefaultInstruction for this variation because if a user is unable to do this variation with weight, then they should be in PT. This way they don't see the variation if they don't have equipment.

Wrist Mobility

Is Primary - False

Groups - None

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

Wrist Extension Impingement

Stretch: Forearms

Joints - Wrist Joints, Elbow Joints

Unused: Finger Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Wrist Mobility

Stretch: Forearms

Joints - Wrist Joints, Elbow Joints

Unused: Finger Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Wrist Ulnar Strengthening

Stretch: Forearms

Joints - Wrist Joints, Elbow Joints

Unused: Finger Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Flexibility

Unused: Strength, Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isometric

Unused: Isotonic, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps -

Wrist Rotations

Is Primary - False

Groups - None

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

Notes - aka. Wrist Pronation/Supination

Forearm Wrist Twists

Dumbbells

Strength: Forearms

Secondary: Biceps

Joints - Elbow Joints

Unused: Finger Joints, Wrist Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Functional, Accessory, Core, Cooldown Stretching

Unused: Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - Tennis, Hockey, Basketball, Pickleball

Unused: Soccer, Baseball, Boxing, Football, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - False

Pause Reps - True

V:Notes - aka. Forearm Pronation/Supination

Wrist Twists

Is Primary - False

Groups - None

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

Notes - aka. Wrist Flexion/Extension

Towel Twist

Strength: Forearms

Joints - Wrist Joints, Elbow Joints

Unused: Finger Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength

Unused: Speed, Endurance, Flexibility, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Accessory

Unused: Hip Extension, Carry, Rotation, Push, Pull, Knee Flexion

Is Weighted - True

Is Unilateral - True

Pause Reps - True

Zenith Rotations

Is Primary - False

Groups - None

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

Zenith Rotations

Strength: Traps, Rotator Cuffs, Rhomboids

Stretch: Abs, Pecs, Obliques, Serratus Anterior

Unused: Biceps, 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, Nose, Vocal Cords, Diaphragm, Throat, Mind

Joints - None

Unused: Finger Joints, Wrist Joints, Elbow Joints, Shoulder Joints, Hip Joints, Knee Joints, Ankle Joints, Toe Joints

Section - Rehab, Warmup, Sports, Prehab, Cooldown Stretching

Unused: Functional, Accessory, Core, Mindfulness

Focus - Strength, Flexibility

Unused: Speed, Endurance, Stability, Activation

Sports Focus - None

Unused: Tennis, Soccer, Hockey, Baseball, Boxing, Football, Basketball, Pickleball, Volleyball, Cricket, Rugby, Lacrosse, Frisbee

Muscle Movement - Isotonic

Unused: Isometric, Isokinetic

Movement Pattern - Rotation

Unused: Hip Extension, Carry, Push, Pull, Knee Flexion

Is Weighted - False

Is Unilateral - True

Pause Reps - True

Fitness Tips - A full night's sleep gives your body time to recover, conserve energy, and repair and build up the muscles worked during exercise. [acefitness.org]
Fitness Tips - As the years pass, muscle mass in the body generally shrinks, and strength and power decline. Sarcopenia—defined as age-related muscle loss—can begin at around age 35 and occurs at a rate of 1-2 percent a year for the typical person. Studies suggest that strength and power training can help reverse these effects and restore muscle function. [health.harvard.edu]
Fitness Tips - As you start out, it's best to build muscle endurance with high reps and low sets. As you progress, use higher weights with lower reps and more sets to build strength.
Fitness Tips - Avoid doing too much, too soon. Never increase the length of your workouts by more than 10 percent from one week to the next, and never increase both the length and intensity of your workout at the same time. [stanfordchildrens.org]
Fitness Tips - Back muscles and your core help to stabilize your body. If your core is weak, the other surrounding muscles have to compensate. Over time, these muscles can suffer strain, which leads to lingering pain. [health.harvard.edu]
Fitness Tips - Be aware that training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments. [health.harvard.edu]
Fitness Tips - Bend at the hips and knees, not at the waist. [urmc.rochester.edu]
Fitness Tips - Breathe comfortably and continuously while stretching. [health.harvard.edu]
Fitness Tips - By sitting all day, you’re not depending on your powerful lower body muscles to hold you up. This leads to muscle atrophy, which is the weakening of these muscles. Without strong leg and glute muscles to stabilize you, your body is at risk of injury. [healthline.com]
Fitness Tips - Choose clothes and shoes designed for your type of exercise. Replace shoes or insoles as the cushioning wears out. [health.harvard.edu]
Fitness Tips - Don't be discouraged if you stop for a while. Everybody needs a holiday. Get started again gradually and work up to your old pace. [heart.org]
Fitness Tips - Don't exercise immediately after eating. [health.harvard.edu]
Fitness Tips - Even mild dehydration can lead to increased post-workout fatigue and pain. Most people underestimate the amount of water they lose through sweat. [strongerbyscience.com]
Fitness Tips - Focus on form, not weight. Align your body correctly and move smoothly through each exercise. Poor form can prompt injuries and slow gains. [health.harvard.edu]
Fitness Tips - For a plyometric training to be effective, it needs to provide a high neural stimulus with no to very little fatigue. [christianbosse.com]
Fitness Tips - For increased stability work, try switching out a bench or chair for an exercise ball.
Fitness Tips - For strength training, good form is essential. Initially use no weight, or very light weights, when learning the exercises. [health.harvard.edu]
Fitness Tips - For the best strength gain, lift weights at around 60-80% of your 1 rep max (the most weight you can safely lift for 1 rep in good form). Perform reps until muscle failure or until you can no longer maintain good form. [healthline.com]
Fitness Tips - Give muscles time off. Strength training causes tiny tears in muscle tissue. These tears aren't harmful, but they are important: muscles grow stronger as the tears knit up. Always give your muscles at least 48 hours to recover before your next strength training session. [health.harvard.edu]
Fitness Tips - Hard training imposes a large stress on the body and the fatigue you accumulate can mask your gains. A period of reduced training (or tapering) can help you recover, reduce your stress, and reveal the strength you gained during your hard training cycle. [health.harvard.edu]
Fitness Tips - Hold onto pullup bars or fitness rings using your fingers. This will help build better grip strength and will help prevent calluses from your palm slipping down the bar. [stronglifts.com]
Fitness Tips - If an exercises causes pain, the solution is simple. Stop doing it, and find a similar one that doesn't. There is no single 'must do' exercise that can't be replaced with something else. — Christian Finn
Fitness Tips - If you stop exercising for a while, drop back to a lower level of exercise initially. [health.harvard.edu]
Fitness Tips - If you struggle to maintain good form during an exercise, drop back to an easier variation of the exercise to build those stabilizing muscles necessary for good form.
Fitness Tips - Incorporate strength into your everyday life: Squat instead of bending over; Squat up from a seated position; Take the stairs; Use a standing desk; Sit on an exercise ball; Walk with ankle weights/a weighted vest; Ride a bike to local restaurants.
Fitness Tips - Injured muscle tissue responds much better to gentle exercise and movement than it does vigorous stretching. [physio-network.com]
Fitness Tips - Isometric strength training develops strength that is extremely specific to the range of motion trained. This can be helpful in training weak points. For example, isometric holds in the bottom of a squat (pause squats), or isometric deadlift holds just above or below your sticking point can help bust plateaus. [thebarbellphysio.com]
Fitness Tips - It is tempting to avoid the motions that cause you discomfort. But limiting your movements can weaken muscles and make compound joint trouble worse. [health.harvard.edu]
Fitness Tips - It's important to know your limits and not exceed them when exercising or participating in physical activities. Proper care of your joints can preserve function in the long term and encourage physical activity. [stanfordchildrens.org]
Fitness Tips - It's recommended to get at least 150 minutes of moderate-intensity or 75 minutes of vigorous exercise per week. [cdc.gov]
Fitness Tips - Keep challenging muscles by slowly increasing weight or resistance. The right weight for you differs depending on the exercise. Choose a weight that tires the targeted muscle or muscles by the last two repetitions while still allowing you to maintain good form. If you can't do the last two reps, choose a lighter weight. When it feels too easy to complete add weight (roughly 1 to 2 pounds for arms, 2 to 5 pounds for legs), or add another set of repetitions to your workout (up to three sets). If you add weight, remember that you should be able to do all the repetitions with good form and the targeted muscles should feel tired by the last two. [health.harvard.edu]
Fitness Tips - Keep in shape. A high cardiovascular fitness level is crucial to avoid joint injuries. Otherwise, as you tire your form can fail and your joints carry unbalanced weight. [stanfordchildrens.org]
Fitness Tips - Large volumes of predominantly plyometric training, such as sports, may lead to imbalances in muscle and tendon properties and eventually result in injury. An imbalance in muscle and tendon properties can be prevented by regularly performing heavy resistance training. [basvanhooren.com]
Fitness Tips - Listen to your body. Hold off on exercise when you're feeling faint, fatigued or suffer persistent aches and pains in joints after exercising. [health.harvard.edu]
Fitness Tips - Look straight ahead at a distant object when you do unstable exercises. If you look at the floor when you do exercises that challenge your balance and stability, it'll shift your weight forward, putting stress on your lower back. [menshealth.com]
Fitness Tips - Muscle length and strength between opposing muscle groups need to be in balance for normal movement and function. [healthline.com]
Fitness Tips - Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights. [health.harvard.edu]
Fitness Tips - Never sacrifice quality for quantity.
Fitness Tips - Never skip your warm-up or cool down. Tight or stiff muscles around a joint will make the area more prone to injury. This is especially important in sports that require quick movements, such as basketball and tennis. [stanfordchildrens.org]
Fitness Tips - One of the most important contributors to muscular growth is the tension that muscle fibers experience under load. Want to buff a certain muscle? Squeeze it throughout the exercise. [ironmaster.com]
Fitness Tips - Pay attention to your breathing during your workouts. Exhale as you work against resistance by lifting, pushing, or pulling; inhale as you release. [health.harvard.edu]
Fitness Tips - Plan to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously. [health.harvard.edu]
Fitness Tips - Protein is an important macronutrient essential for muscle protein synthesis (MPS), muscle growth and function. [verywellfit.com]
Fitness Tips - Research teams from Harvard and elsewhere found that people who practiced yoga improved two markers of frailty — walking speed and the ability to get up from a chair — compared with people who didn't practice yoga. [health.harvard.edu]
Fitness Tips - Self-monitoring diet and weight increases self-awareness, and this has been shown to positively influence eating and exercise behaviors. [journals.lww.com]
Fitness Tips - Sitting at a desk? Consider seated calf raises (with ankle weights) to strengthen the lower legs.
Fitness Tips - Standing at a desk? Consider standing calf raises (with a weighted vest or ankle weights) to strengthen the lower legs.
Fitness Tips - Stick with your routine — working all the major muscles of your body two or three times a week is ideal. [health.harvard.edu]
Fitness Tips - Strength is key for a healthy body. Mobility and flexibility allow us to feel supple and move with less restriction. [health.harvard.edu]
Fitness Tips - Stretch only to the point of mild tension, never to the point of pain. [health.harvard.edu]
Fitness Tips - Take five to 10 minutes to warm up and cool down properly. [health.harvard.edu]
Fitness Tips - Tendons lag behind muscles by 2-5 years in their strength adaptation – depending on how one uses them. Don’t push harder or increase your loads at a rate faster than what your tendons can adapt to. — Dr. Nikita A. Vizniak
Fitness Tips - The last few difficult repetitions, when the speed of movement slows down due to fatigue, are important for creating adaptation. [human-movement.com]
Fitness Tips - The Shavasana pose is a great way to relax and relieve tension in the body after a workout.
Fitness Tips - Think of exercise as medicine – you need to follow the prescription to reap the benefits. Don't neglect exercise, but don't go overboard either. Moderation is key.
Fitness Tips - To increase hypertrophy (muscle mass), rest for 30-90 seconds between sets. [bodybuilding.com]
Fitness Tips - To increase muscular endurance, rest for 30 seconds or less between sets. [bodybuilding.com]
Fitness Tips - To increase strength and power, rest for 2-5 minutes between sets. [bodybuilding.com]
Fitness Tips - Train smart by cross-training. Repetitive-motion injuries caused by doing just one sport or workout are some of the most common. You can prevent them by doing different sports or activities that work different muscles. For example, if you mostly ride a bike, take a core-strengthening class once a week. [stanfordchildrens.org]
Fitness Tips - Use music or audio books to keep you entertained while you workout.
Fitness Tips - Varying exercise selection has a positive effect on enhancing motivation to train, while eliciting similar improvements in muscular adaptations. [ncbi.nlm.nih.gov]
Fitness Tips - Vitamin D is crucial for adequate calcium absorbtion necessary to create strong, healthy bones. [health.harvard.edu]
Fitness Tips - Watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations. [health.harvard.edu]
Fitness Tips - When learning a strength training routine, many experts suggest starting with no weight, or very light weight. Concentrate on slow, smooth lifts and equally controlled descents while isolating a muscle group. [health.harvard.edu]
Fitness Tips - When you think about your body as a garden, it’s almost ludicrous to even consider the idea of forcing some type of adaptation. All you can do is nurture it and provide it with the best conditions for growth. You fertilize it, tend the soil, uproot the weeds, water it, leave it in the sunlight, and give it the best conditions for growth. It will only grow as well as its circumstances allow. That’s a much more accurate metaphor for how training works. — Greg Nuckols
Fitness Tips - Working at the right tempo helps you stay in control rather than compromise strength gains through momentum. For example, count to three while lowering a weight, hold, then count to three while raising it to the starting position. [health.harvard.edu]
Fitness Tips - You body is meant to move. Shift positions, or get up to move around every hour of the day. [health.harvard.edu]
Fitness Tips - You tear muscle fibers in the gym and repair/grow stronger muscle while you rest. Recovery time is incredibly crucial to a fitness regimen. [healthline.com]
Health Tips - A truly ergonomic workstation is one that you regularly push away from.
Health Tips - Be mindful of your posture throughout the day, and realign yourself regularly.
Health Tips - Expose your eyes to natural light.
Health Tips - Look away from screens and squeeze your eyes shut periodically to maintain good eye health. [health.harvard.edu]
Health Tips - Paying attention to posture can help you look and feel better. [health.harvard.edu]
Health Tips - Practicing everyday mindfulness can also improve your memory and concentration skills and help you feel less distracted and better able to manage crises. [health.harvard.edu]
Health Tips - The most powerful way to protect the brain is to live a healthy lifestyle. The healthy habits to include are summed up with the acronym SHIELD: Sleep at least seven hours a night, Handle stress, Interact with friends, Exercise daily, Learn new things, and eat a healthy Diet. [health.harvard.edu]
Health Tips - When sitting down, keep your chin parallel to the floor; your shoulders, hips, and knees at even heights; and your knees and feet pointing straight ahead. [health.harvard.edu]
Fitness Facts - Adding yoga to aerobic exercise may help lower high blood pressure. [health.harvard.edu]
Fitness Facts - Enjoyment for high-intensity interval exercise increases with chronic training. [ncbi.nlm.nih.gov]
Fitness Facts - Exercise is considered the most effective, non-drug treatment for reducing pain and improving movement in people with arthritis. [arthritis.org]
Fitness Facts - Limited ankle mobility manifests itself as a functional limitation in everyday tasks such as walking, negotiating stairs, and even in athletic endeavors such as achieving proper squat depth or cutting. [theprehabguys.com]
Fitness Facts - Muscle and tendon injuries tend to occur when the muscle is overloaded, especially in a lengthened position. Eccentric exercises load the muscle while it is getting longer. This type of training has been shown to help prevent injuries. [foreverfitscience.com]
Fitness Facts - The risk of injury increases by up to 70 percent when young athletes get less than eight hours of sleep. [pubmed.ncbi.nlm.nih.gov]
Health Facts - Adults who stay well-hydrated appear to be healthier, develop fewer chronic conditions, such as heart and lung disease, and live longer than those who may not get sufficient fluids. [nih.gov]
Health Facts - Apples. Maybe it's true what they say about an apple a day. A study of nearly 35,000 women, found that consumption of this fruit—along with its relative, pears—was linked with a lower risk of death from heart disease. The star components of apples—fiber, vitamin C, pectin, and polyphenols—have been associated, primarily in animal studies, with anti-inflammatory effects and an increase in beneficial microbes in the gut. — Harvard Medical School
Health Facts - Berries. From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity. Along with fiber and vitamin C, berries possess plant pigment phytochemicals, such as anthocyanins and ellagic acid, which may be behind their health benefits. Studies have linked increased berry consumption with lower risks of heart disease, Alzheimer's disease, and diabetes. — Harvard Medical School
Health Facts - Both unprocessed and processed red meat are linked to higher risks of cardiovascular disease and diabetes, with no apparent difference in risk between men and women. [health.harvard.edu]
Health Facts - By harnessing the power of vasoconstriction and vasodilation, [cold water] therapies stimulate blood flow, deliver oxygen and nutrients, and remove cellular waste more efficiently. [coldplungeculture.com]
Health Facts - Citrus. Oranges, grapefruit, lemons, and limes are famously rich in vitamin C. They also contain fiber, potassium, calcium, B vitamins, copper, and anti-inflammatory phytochemicals such as flavonoids and carotenoids. Though there is little human research on citrus, the nutrients found in citrus fruits have been associated with heart-protective effects. — Harvard Medical School
Health Facts - Grapes. These succulent fruits are bursting with fiber, vitamins C and K, and powerful phytochemicals. — Harvard Medical School
Health Facts - On the days people drank coffee, they took an average of 1,000 extra steps per day. But they slept about 36 fewer minutes per night, on average. [health.harvard.edu]
Health Facts - People who'd averaged at least 12 hours a day sitting were 63% likelier to develop dementia than those who'd spent less than 10 hours daily in a chair. Furthermore, exercise didn't seem to change those odds, since among people who sat for 10 hours or more daily, those who worked out were as prone to dementia as those who exercised very little. [health.harvard.edu]
Health Facts - Pomegranates. Those tiny pomegranate seeds contain big rewards of vitamins C and K, potassium, fiber, and potent phytochemicals such as anthocyanin and resveratrol. These nutrients may be behind the potential benefits of eating pomegranates. — Harvard Medical School
Health Facts - Spending just three hours a day outside soaking up natural light can make a huge difference on vision. It can help lower the risk of children and young adults developing myopia, or nearsightedness as it’s commonly known. [rebuildyourvision.com]
Health Facts - Stone fruits. Cherries, peaches, apricots, and plums are all examples of stone fruits. These fruits contain fiber, vitamin C, potassium, and a variety of phytochemicals associated with their colors. For example, cherries have garnered the lion's share of the research among stone fruits. Some studies suggest that cherries can reduce pain and soreness after exercise as well as a reduced risk of gout attacks. The high levels of phenolic compounds in cherries, which have been linked to reduced inflammation, may be behind those benefits. — Harvard Medical School
Health Facts - Studies show that spending time outdoors can decrease a child's risk of developing myopia. [health.harvard.edu]
Health Facts - Waking up earlier is healthier than going to bed later when trying to limit the damage of sleep deprivation. [sciencedirect.com]
Fitness Motivation - Reward yourself after achieving special workout related milestones. Nothing motivates like success!
Fitness Motivation - Reward yourself with a delicious protein shake after a completed workout!
Fitness Motivation - When life gives you lemons, stick them on your barbell. Conquer life's lemons!
Life Motivation - Be better, not bitter.
Life Motivation - If you need help, ask for it.
Fitness Affirmations - My workout goals are attainable.
Life Affirmations - All of my accomplishments matter.
Life Affirmations - Each day I do the best I can.
Life Affirmations - Even though I forget sometimes, I'm still a good person.
Life Affirmations - I accept who I am.
Life Affirmations - I am a good communicator.
Life Affirmations - I am confident and strong.
Life Affirmations - I am lovable.
Life Affirmations - I am not defined by laziness, self-doubt, or numbers.
Life Affirmations - I am secure and comfortable in asking for what I need.
Life Affirmations - I am unaffected by the judgement of others.
Life Affirmations - I am worthy and deserve respect.
Life Affirmations - I believe in myself.
Life Affirmations - I can do this.
Life Affirmations - I can handle difficult and tense situations.
Life Affirmations - I care about myself and others.
Life Affirmations - I care for myself. The more solitary, the more friendless, the more unsustained I am, the more I will respect myself — Jane Eyre
Life Affirmations - I don't have to be happy.
Life Affirmations - I embrace both my good and bad qualities.
Life Affirmations - I love myself.
Life Affirmations - I stand up for my rights.
Life Affirmations - I stand up for what I believe.
Life Affirmations - I will not be put down by people or external circumstances.
Life Affirmations - I'm a thoughtful and interesting person.
Life Affirmations - It’s my right to say “no”.
Life Affirmations - My best is always good enough.
Life Affirmations - My curiosity is stronger than my fear.
Life Affirmations - My opinions are valuable and worth sharing.
Mindfulness - Are you aware? How does your body feel?
Mindfulness - Breathe deeply. You are in the present moment.
Mindfulness - Bring awareness into the moment.
Mindfulness - Close your eyes and take a few deep breaths.
Mindfulness - Enjoy the little things.
Mindfulness - Enjoy the simple things.
Mindfulness - Let go of greed, aversion, and delusion.
Mindfulness - Take a moment to pause and come back to the present.
Mindfulness - Take your time and eat some fruit. Slowly. Notice the flavor, the texture, the freshness.
Good Vibes - :)
Good Vibes - Have a beautiful day!
Good Vibes - You are awesome!
Good Vibes - You are beautiful!

Checklist

Can this exercise be done as a warmup or cooldown?
Is there any equipment that can be used and is not listed?
Would this exercise be beneficial to any sports?
Should the user use caution when doing this exercise?

Considerations

Weighted exercises such as the lateral raise should not have an unweighted instruction. The unweighted instruction is too easy for people who are strength training and don't have any of the exercise's equipment. If the user is too injured to be able to do the recovery exercise with weights, then they should be in physical therapy.

Exercise Variations

Compound and major muscle isolation exercises should use their fancy names (squat, deadlift, skull crusher). While joint and miniature muscle isolation exercises should use more descriptive names (wrist pronation, finger extension).

Exercises should not be grouped. Finger Flexion and Finger Extension are two different exercises.

Proficiency

Main exercise progressions should be at least 10 apart.
Mobility variations (sa. Lateral Lunge with Overhead Reach) of exercises should be 5 more than their core variation (sa. Lateral Lunge).

Variations

Pike and Downward Dog are different exercises.
Cobra and Upward Facing Dog are different exercises.

Muscles Worked

Rotator Cuffs - Strengthens through shoulder stabilization.
Serratus Anterior - Strengthens through scapular protraction (scapular push/pull) and scapular upward rotation (raising arm overhead).

Rotator Cuffs - Stretches when externally rotating the shoulder (across or behind body) or having the arm raised in an extended position (sa. hanging).
Serratus Anterior - Stretches when moving the arm back from the body (sa. twisting) or having the arm raised in an extended position (sa. hanging).

Here are the main movements around the shoulder girdle with the muscles involved.

Shoulder extension: Posterior Deltoid, Lats
Shoulder flexion: Anterior deltoid, Pec major
Scapular retraction: Rhomboids, Trapezius
Scapular protraction: Pec major, Serratus Anterior
Shoulder abduction: Rhomboids, Traps
Shoulder adduction: Pec major, Lats
Shoulder horizontal abduction: Middle Deltoid Pec major, Lats
Shoulder horizontal adduction: Pec major, Lats
Scapular upward rotation: Serratus anterior, Upper and lower traps
Scapular downward rotation: Rhomboids
Scapular elevation: Upper Traps
Scapular depression: Lower Traps, Lats

Planks

While front planks primary work the anterior muscle chain and reverse planks work the posterior muscle chain, they both work the abs, obliques, and spinal erectors to some degree. Shoulders are also engaged, however they are better worked by shoulder isolation exercises.

Planks strengthen the abs, obliques, spinal erectors, and hip flexors; stabilize the quads and front deltoids.
Side Planks strengthen the abs, obliques, spinal erectors, and hip adductors; stabilize the glutes and side deltoids.
Reverse Planks strengthen the abs, obliques, spinal erectors, and glutes; stabilize the hamstrings and rear deltoids.
Quadruped Planks strengthen the abs, obliques, and spinal erectors; stabilize the hip flexors, quads, and front deltoids.
Reverse Quadruped Planks strengthen the abs, obliques, spinal erectors, and glutes; stabilize the hamstrings and rear deltoids.
Pike Planks strengthen the abs, deltoids, obliques, spinal erectors, triceps, and serratus anterior; stabilize the forearms, biceps, traps, rhomboids, and rotator cuffs.
Handstands strengthen the abs, deltoids, obliques, spinal erectors, triceps, and serratus anterior; stabilize the forearms, biceps, traps, rhomboids, and rotator cuffs.

Instructions

All linked instructions (incl. instruction_locations) should be a short (1-2min) walkthrough of how the exercise should be performed.