EXERCISE LIBRARY (Free)

Abdominals

• Abdominal Pikes

• Abdominal Leg Raises

• Medicine Ball Assisted Sit-ups

• Reverse Crunch Isolation

• Stability Ball Knee Tucks

• Seated Medicine Ball Core Rotations

Back

• Back Row with Bands Standing

• One Arm Back Row (bands or cables)

• One Arm Bent Over Row Supported

• One Arm Bent Over Row Unsupported

• One Arm Bent Over Row Staggered Stance

• Bent Over Dumbbell Rows Alternating

• Bent Over Dumbbell Rows

Bridging & Hamstrings

• 2 Leg Floor Bridge

• Floor Bridge With Marching

• Floor Bridge with Leg Extension

• Floor Bridge with Mini-band

• Single Leg Gluteal Bridge

• Elevated Bridge 1 & 2 Legs

• Stability Ball Straight Leg Hip Extensions

• Stability Ball Hamstring Curl

Conditioning 

• Crawling Side to Side

• Farmers Carry

• Marching Minor

• Marching Major

• Marching 1 Arm Overhead

• Mountain Climbers

• Training Ropes / Batting Ropes

Core 

• Bird Dogs - Getting Started

• Bird Dog Elevated 1 Arm Row

• Deadbugs

• Dead Bug Progressions (Bands, KB & Sandbag)

• Prone Opposite Arm / Leg Extensions

• Half Kneeling Band Press-out with Rotation

• Supermans

• Supine Knee Tucks with Stability Ball

• Tall Kneeling Band Press-out Progressions

Corrective

• Hip Hinge

• Prone Cobras

• Stand Ups Half Kneeling

• Standing Cobra with Dumbbells

Deadlifts

• Single Leg Deadlift with Opposite Arm

• Single Leg Deadlift with Opposite Arm Row

• Kettlebell Deadlift

Flexibility | Mobility

• Calve Stretch with Slant Board

• Hamstring Self Assisted Active Stretch

• Hamstring Stretch with Active Leg Raise

• Half Kneeling Hip Flexor Overhead Stretch

• Half Kneeling Hip Flexor Stretch

• Kneeling to Tall Kneeling with Toes Under & Feet Flat

• Kneeling Stability Ball 2 Arm Lat Stretch

• Gastrocnemius Standing Stretch

• Quadricep Side Lying Active Stretch

• Quadricep | Hip Flexor Half Kneeling Assisted Stretch

• Stability Ball 1 Arm Chest Stretch

• Straight Arm Plank to Downward Dog

• Soleus Standing Stretch

• Trunk Extensors Seated Active Stretch

• T-Spine Rotation Straight Arm, Quadruped

• T-Spine Rotation from Elbow, Quadruped

• Half Kneeling Elbow to Instep

• Split Stance Adductor to T-Spine Stretch

• 90/90 Hip Stretch

• Supine Knee Hugs

FMS

• 90|90 Breathing

• Brettzel

• Brettzel 2.0

• Crocodile Breathing

• Dorisflexion from Half Kneeling with Dowel

• Single Leg Deadlift with Single Arm KB or DB

• Rolling Upper Body

• Rolling Lower Body

• Toe Touch Progression

Foam Rolling | SMR

• Articles about Foam Rolling

• FR Anterior Tibialis

• FR Adductors

• FR Calves

• FR Gluteals & Piriformis

• FR IT-Band & Lateral Quadricep

• FR Latissimus Dorsi

• FR Hamstrings

• FR Peroneals

• FR Quadriceps

• FR TFL

• FR Thoracic Spine

• Arch of your Foot with Lacrosse Ball

• Chest with 5 inch Ball

• Hamstrings with 5 inch Ball

• Rhomboids with 5 inch Ball

Hips (isolating)

• Clamshells

• Mini Band Hip Step Side to Side

• Mini Band Hip Walks Side to Side

• Side Lying Hip Adduction (inner thigh)

• Side Lying Hip Abduction (outer thigh)

• Single Leg Hip Flexion with Medicine Ball

Kettlebells

• Kettlebell Swing

• 1 Arm Kettlebell Swing

• KB Bottom Up 1 Arm Shoulder Press

• KB SIngle Leg Straight Leg Modified Deadlift with 1 Arm

• Kettlebell Deadlift

• Revisiting The Kettlebell Swing (article)

Lunging

• Lateral Lunges to Single Leg Balance

• Lunges Alternating

• Lunges with Dumbbell Shoulder Carries

• Lunges with Dumbbell Shoulder Press

• Reverse Lunge 1 Arm Overhead

Planks

• Straight Arm Plank

• Straight Arm Plank with Knee Tucks

• Plank from Elbows

• Side Plank (modified & regular)

Push-ups

• Core Pushups with Release

• Pushups (advanced movements)

• Pushups to T's

Neck / Shoulders

• Prone Shoulder Y’s

• Prone Stability Ball Y-Raise

• Prone Shoulder T's

• Prone Stability Ball T-Raise

• Standing 1 Arm DB Shoulder Press

• Standing Shoulder Y Raises

• Ball Combo One - Stability Ball Y’s, T’s to Cobras

• Standing Shoulder EXTERNAL Rotations

• Standing Shoulder INTERNAL Rotations

• Seated / Kneeling Shoulder EXTERNAL Rotations

Single Leg

• Single Leg Reaches

• Single Leg Balance with Opposite Arm & 2 Arm Reaches

• Single Leg Quarter Squat

• Single Leg Deadlift Touchdown

• Single Leg Quarter Squat with Reach

Squats

• Bodyweight Squats

• Split Squats (sagital plane)

• Lateral Squats (frontal plane)

• Squats with Shoulder Carries

Warm-up

• Medicine Ball Chop & Reach Circuit

• Walk Outs