Exercise Library

Ideal Postural Alignment

• Laying Prone (face down)
• Laying Supine (face up)
• Lumbo-pelvic stability
• Scapular stability
• Seated
• Side-lying
• Standing

Foundation Exercises: Multi-joint

• chest flye
• chest press
• lat pull down
• lunge
• overhead press
• pushups
• row
• squat
• standard deadlift

Foundation Exercises – Single Joint

• bicep curl
• hamstring curl
• hip abduction (outer thigh)
• hip adduction (inner thigh)
• leg extension
• romanian deadlift
• shoulder external rotation
• shoulder front raise
• shoulder internal rotation
• shoulder rear deltoid flye
• shoulder side raie
• tricep extension
• tricep press down

Core Stability Exercises

• bird-dog
• plank
• side plank
• oblique hold

Core Movement Exercises

Forward Flexion

• ab curl
• crunch ups
• hip roll
• slider crunch ups

Extension

• lower body hyperextension
• upper body hyperextension

Side Bending

• side bending
• side plank with hip drop

Twisting

• rotating side plank
• russian twist
• stability ball windshield wipers
• woodchops

Self-myofacial release (SMR) with tennis ball or foam roller

• biceps
• calves
• feet
• glutes
• hamstrings
• IT band
• lower back
• neck
• quads
• shins
• triceps
• upper back

Static Stretching

• abdominals
• biceps
• calves
• chest
• glutes
• hamstring
• hip-flexors
• IT band
• lower back
• quads
• triceps
• upper back