cressey Flashcards
(599 cards)
1
Q
Side Bridge with Horizontal Abduction
A
top arm goes up to sky, down perpendicular to body
2
Q
1-leg Anti-Rotation Receive and Release
A
coach lines up horizontally to athlete and throws them med ball
3
Q
Supine Bridge w/Reach
A
supine bridge then twist t-spine to reach 1 arm to opposite side ground 45° behind head, follow hand w/ eyes, release supine bridge after 1 rep on both sides.
4
Q
Bretzel 2.0
A
90/90 chest towards front knee
5
Q
hip airplanes
A
sldl then put arms out and sway side to side
6
Q
Prisoner Lunge w/Pec Stretch
A
hand behind head. engage back muscles so you dont push forward on head
7
Q
SSB Squats from Pins
A
rest bar on pins inside rack and reset briefly each rep
8
Q
Decline Glute-Ham Raise
A
Put back of GHR machine on a platform to elevate back side
9
Q
Reverse Crunch w/Heel Tap vs reverse crunch
A
hold weight behind head. start 90° legs bring knees to elbows. reverse crunch=return to 90°. w/ heal tap=tap heals
10
Q
TRX Bodysaw
A
feet in trx, forearms on ground, go back and forth (core)
11
Q
1-arm Low to High Rotational Landmine Press
A
rotational landmine press only 1 arm
12
Q
Standing Low to High Cable Lift
A
use rope rotate body as it crosses body then lift up + pivot
13
Q
1-leg TRX Fallouts vs TRX Fallout Extensions
A
face away from trx allow arms to go overhead as you fall
TRX fallout extensions are face away tricep extensions w/ TRX
14
Q
2-1 Concentric-Eccentric Slideboard Leg Curls
A
out with 1, back with 2, coach needs to take the one at fully contracted position and put it back to where foot goes at bottom of eccentric
15
Q
1-arm Cable Rotational Row
A
both feet face cable, pivot back foot only as you “start lawnmower”
16
Q
1-arm Med Ball Deceleration Catches, Right Only
A
.
17
Q
Bear Crawls w/2s Hover on Each Rep
A
?
18
Q
Prone Internal & External Rotation, right only
A
foam roller
19
Q
Band-Resisted Repeated Lateral Heidens
A
coach holds band
20
Q
2-Hop to Rotational Med Ball Scoop Toss
A
Hop on back leg
21
Q
TRX Overhead Squat or TRX squat
A
arms stay OH entire time
22
Q
Split-Stance Recoiled Rollover Throw to Wall
A
front leg forward back leg to side. start by facing front
23
Q
1-leg RDL Anti-Rotation Taps to Wall: 3x12/side, 2lb
A
.
24
Q
Birddogs w/Trap Raise:
A
raise leg and arm at 135°
25
Double Clutch Overhead Stomp
.
26
Bretzel 2.0 (with reach or mobilization)
90/90 chest towards front knee. reach=slowly reach out with front arm back and forth? video was disabled. Mobilization= reach out, sit back, reach out, sit back
27
Rotational Glute Wall March
for wall marches do all 1 side then switch
28
Triceps Rolling w/the Stick
place roller stick between 2 object and roll out triceps
29
90/90 Hip Shift w/2-arm Reach
right foot little higher than left on wall. foam roller between thighs. squeeze it so you feel adductors. lift hips up and pull left one down.
30
TRX Deep Squat Breathing w/Lat Stretch, Right Arm Only Overhead
squat down while stretching lats w/ trx
31
hip airplanes
sldl then put arms out and sway side to side
32
Jump-Back 15-yd Start*
start even jump/drop 1 foot back other only tiny bit back
33
bretzel 1.0
foam roller over head reach towards back leg and rotate body
34
Back to Wall Shoulder Flexion
feet 6/8 inch away from wall. back tight to wall thumbs up arms overhead (to make it harder, move closer to wall/exhale at top)
35
Wall Slides w/Upward Rotation & Lift-off
right leg forward engage scaps/traps and on way down, keep them engaged until bottom
36
Standing External Rotation Holds to Wall
stand 45d to wall, opposite hand to shoulder, raise up, hold 2s at top (should only feel in back of shoulder, not front)
37
Pull-Throughs
kb swing but with rope
38
standing 1-arm Cable Press vs standing 1-arm rotational cable press
regular: press straight out then on return don't let arm go too far back. allow scapula to move on rib cage (dont keep shoulder locked).
Rotational: rotate 90° then press out. hold cable w/ 2 hands before pressing out
39
Prone Bridge Arm March
alternate arms out in front (feet wider=easier)
40
Split-Stance Low Cable Row
body leans forward in line w/ back leg. arm finishes not behind body, little room between arm and side of body
41
Hand switches vs Hand Switches w/Yoga Push-ups
hand switches=push up position moving back and forth on box. yoga push-up, switch positions over block maintaining yoga position
42
KB Crosswalk
1 kb overhead, 1 down by side, walk
43
TRX Ys
lean back with trx out in front. put arms overhead 135d as body goes upright
44
Manual Resistance Pronation/Supination w/Dowel Rod
athlete kneels in front of bench. Coach stands on other side providing resistance to rod
45
Stability Ball Rollout
initiate mov with hips, not upper body, go until nose hits ball
46
Chest-Supported Row - Pronated Grip
chest on elevated bench
47
Kneeling Overhead Hold to Stand
db in each hand overhead, stand up, kneel back down
48
1 Arm 1 Leg Cable RDL
cable in opposite arm of leg being worked. cable lowest setting
49
Prone Horizontal Abduction (with hold)
just like prone trap raise on table but hand goes out to side (slide scap engagement as you start movement). if it says w/ hold, then hold at top.
50
1-leg Rotational Med Ball Taps to Wall
slight movement in body but not much (not using all effort)
51
1-leg Overhead Med Ball Taps to Wall
2 hands at once w/ 1 ball
52
Split-Stance Anti-Rotation Med Ball Scoop Toss
full power
53
Split-Stance Overhead Med Ball Stomp
slam ball in front
54
1-leg Wall Dribbles
bounce ball about 6 inch off wall
55
Double Clutch Overhead Med Ball Stomps
onto toes when overhead
56
Heidens w/External Rotation Stick
heiden to land facing forward: do all on 1 leg then switch legs
57
30-yd Side Starts
start with forward foot a little "open" to make start easier
58
1-arm Lat Stretch w/Band
face towards band, opposite arm on shoulder, drive some supination w/ thumbs up to fully stretch lat
59
double shuffle w/ pause
shuffle twice, pause, repeat
60
half-kneeling cable chop
inside knee up. grab rope long way and pull back behind body, slight bend in front elbow
61
Thoracic Extensions on Foam Roller
foam roller perpendicular to body. Hands behind head. do thoracic extensions
62
Forward Prowler Push
sled push but push from further lower bar
63
Side-to-Side Overhead Med Ball Stomp to Floor
regular side to side w/ med ball
64
Supine alternating shoulder flexion on double tennis ball
put double tb on upper back and raise one arm overhead at a time
65
hips flexed hip rocking
Go on all 4s. Put 1 leg all the way back. front knee should be a little less than 90°. Straight line head to toe. rock to side on front knee side back and forth couple inches to feel stretch (abductors)
66
Serratus Wall Slides with Roller
Right foot in front. Both arms on roller slightly below 90° arms just outside shoulder width. Stop at top before arms fully extend. Slightly round upper back as you go up
67
Wall Slides at 135 degrees w/ lift off
Face wall right foot in front wall slides. Fully extend at top making 135° w/ body. Slightly lift off initiating w/ scaps
68
Prone External Rotation
on bench, add mat under stomach for ppl in extension. put half roller under shoulder, externally rotate only moving from back shoulder (not lats/back)
69
Tall Kneeling Cable Chop
Grab rope and go from high to low keeping arms straight
70
1-arm Bottoms-up KB Carry
arm at 90° but elbow slightly below shoulder
71
Reverse Crunch to Dead Bug
holding KB behind head w/ arms slightly bent. Get needs almost to elbows and then return to 90° and do dead bug
72
Counterbalanced 1-leg Squat to Box/Bench
1 leg squat while holding plate. push plate out while going down
73
Half-Kneeling Cable Lift
inside knee down. grab rope long way and pull up bending top arm and punch bottom arm out from chest. top elbow doesn't really move
74
Tall Kneeling Anti-Rotation Press Alphabets
w/ band or cable spell out some of alphabet
75
side-lying horizontal abduction
lay on side on bench legs bent a bit, abduct arm w/ weight perpendicular to body
76
Stability Ball Dead Bugs
Dead bug w/ stability ball between arms/legs
77
Bounce Drop Jump (12" to 24-30")
Stand on smaller box. Have 1 foot lead out, jump to ground then explode to bigger box
78
high tension side bridge
side bridge on knees w/ butt back a bit
79
step behind rotational med ball shotput
step behind is fairly explosive
80
glute wall march iso hold
slightly lean into wall hands extended, drive knee up and hold
81
glute wall march iso hold
slightly lean into wall hands extended, drive knee up and hold
82
Figure 8 Rotational Med Ball Shotput
get whole body into it sway once each way
83
1-leg Wall Dribbles
bounce ball about 6 inch off wall w/ arm at 90°
84
pogo jumps
high jumps w/ minimal knee bend
85
recoiled med ball shotput
stand further back. load up by shifting weight/slight rotation, fire forward
86
recoiled rollover stomp to floor
rotate med ball to side then fully overhead then stomp in middle, repeat other side
87
90/90 hip lift w/ 2 arm reach
90/90 up against wall. foam roller between legs creating hip adduction. activate hamstrings and lift hips slightly off ground while keeping back flat
88
Modified Kneeling Glute Mobs
quadruped. put one foot behind other knee and sit back into the leg that has the foot angled
89
Supine bridge march
Supine bridge then bring 1 knee to chest, other knee to chest, then go back down. Repeat starting w/ opposite leg
90
rocking ankle mobs
push up position. Put one leg over other. Rock back going into almost yoga stance and hold for a sec
91
Cradle Walk to Lateral Lunge w/ Overhead Reach
pull ankle and knee up (dynamic up at AE)
92
Inchworm to 20-yd Start, 80-90%
?
93
Tall Kneeling Cable Chop
Grab rope and go from high to low keeping arms straight
94
3 month db pullover
3 month position is laying on back legs at 90° feet touching
95
3-Pt DB Row
1 arm row with 1 hand on bench
96
Bear Crawl ISO Holds
bear crawl but dont move just stay in place
97
couch stretch
face away from wall put knee at base with leg up
98
Serratus Wall Slides with Roller
Right foot in front. Both arms on roller slightly below 90° arms just outside shoulder width. Push scaps away from wall. Stop at top before arms fully extend. Slightly round upper back as you go up
99
Wall-Supported 1-Arm Trap Raise iso holds
stand up straight 1 arm on wall 1 leg forward sink into other hip. then trap raise out at 135° (if it says vs band then have hand on wall hold one side
100
slideboard body curl
Like hamstring curl but body is the thing moving. Place feet off sideboard and body on it.
101
standing cable woodchop
grab cable with two hands arms straight out from chest. Pivot and rotate to one side, then other (pretty aggressive movement)
102
1-arm Bottoms-up KB Carry
arm at 90° but elbow slightly below shoulder
103
kb ambar w/ screwdrivers
?
104
seated box jumps
sit down, use arms but no real momentum and jump on box couple feet in front
105
reactive heidens
rapid heidens no stopping
106
Recoiled Rollover Stomp to rotational med ball Shot put
recoiled rollover stomp is rotate med ball back a bit then stomp between ur legs and then catch off bounce and shot put
107
Reverse 1-leg SLDL Walk
exactly how it sounds
108
Deceleration Sprints (15x15x15x15)
speed up for 15 yrds slow down for 15 yrs speed up 15 slow down 15
109
plate loaded slideboard lateral lunge
hold plate out entire time. leg going out angles out a bit
110
elbow touches w PVC pipe
hold pvc pipe forming 90° w/ elbows in front just outside shoulder width. press elbows together for a sec
111
Band Distraction with Rhythmic Stabilization in Two Positions
1) face band tied from high then coach applies pressure on bicep area
2) turn perpendicular to rack with arm extended holding band. coach applies pressure at bicep area
112
1 arm db row
leg on bench or no?
113
Reverse 1-leg SLDL Walk
exactly how it sounds
114
Split Stance Kneeling Adductor Mobilization
leg out hump floor (just like at AE)
115
pogo jumps (can be low or high)
high: high jumps w/ minimal knee bend... low: lower jumps
116
Squat to Stand with Diagonal Reach
squat position with arms inside knees. rotate t spine by reaching back behind you w/ 1 arm then other. then hold toes and stretch hamstrings. repeat
117
Recoiled Rollover Throw to Wall
Front foot points towards wall other one perpendicular. start by chest towards wall. load back and throw OH. drive back leg up like a pitcher
118
90/90 hip lift w/ 2 arm reach
90/90 up against wall. foam roller between legs creating hip adduction. arms full reach at 110° shoulder flexion. activate hamstrings and lift hips slightly off ground while keeping back flat. inhale nose exhale deeply mouth
119
Kneeling Glute Mobs
quadruped. put one foot behind other knee and sit back into the leg that has the foot angled
120
reach roll and lift iso holds
quadruped butt to heals. reach one arm out roll it, retract scaps, lift and hold (just like AE)
121
face pulls with external rotation
cable to highest setting. allow hands to raise above shoulders
122
band assisted leg lowering
supine position wrap band around foot, stretching hamstring and lower other leg breathing out at bottom
123
1-arm KB Waiter's Walk
kb straight arm overhead brace anterior core
124
3 month db pullover
3 month position is laying on back legs at 90° feet touching. do this on ground
125
Side Lying External Rotation - arm abducted 30 degrees
lay on side knees slightly bent w/ foam roller behind neck. hold light weight w/ half foam roller parallel with forearm.
126
Drop Lunge to Med Ball Scoop Toss
start both feet facing wall. Drop 1 leg back shifting foot 90° so they're practically in lined then scoop toss
127
Prone Hip Extension
lay prone on ground. If too much arch in back or anterior tilt, you can go against table. lift one leg into hip extension (use glute not lower back or hamstring)
128
Split-Squat Cycle Jumps
continuous split squat jumps use arms
129
falling starts
feet facing forward. lean as if falling then sprint
130
45/60 yard build ups
start slower and build up to full speed sprints
131
child's pose
quadruped butt to heals reach to arms out extended
132
trap bar deadlift vs band
drape band on both pegs and stand on it to create resistance
133
db goblet lateral step up
raise opposite knee at top and reset each time
134
feet elevated side bridge top foot only
put top foot on bench and other leg is bent + off ground
135
airdyne sprints
wind bike
136
prone plate switches
prone bridge on forearm get pile of small weights and place them just outside 1 hand. use opposite arm to move them to opposite side
137
quadruped 1 arm trap raise
butt to heal (on bench?). reach up like a "y" at 135°
138
GHR Waterfalls
GRH bend at hips to 90° then allow hamstrings to come forward
139
trap bar deadlifts, elevated handles
?
140
Anterior-Loaded Barbell Split Squats (Front Squat Grip)
Anterior loaded means front squat grip I think?
141
Anterior-Loaded Barbell Split Squats (Front Squat Grip)
Anterior loaded means front squat grip
142
Adductor Stretch with Extension-Rotation (w/ IR?)
1 knee down with other leg straight out to side. front arms straight. lift arm on side that leg is out up overhead, moving thoracic spine. eyes follow hand
143
cable External Rotation - arm adducted
rotator cuff exercise - pulling away from body
144
Half-Kneeling Cable External Rotation at 90 degrees, scapular plane
cable set at knee height. face cables then turn almost 90° (scapular plane) and perform movement -rod from elbow to shoulder
145
Cable External rotation at 90 Degrees
put cable a bit below shoulder height
146
Cable External rotation at 90 Degrees
set cable just above hip height
147
Side-Lying Adductor Pullbacks
lay on side with feet on wall. put something btwn legs and top leg up a bit so you feel it in adductor (not top hip). drive top knee towards bottom and back towards body. from there release, repeat, release, repeat.
148
GHR Hip Extension
set up just like GHR iso holds (move hip out an inch or 2). bend at hips all way down to 90° or below then extend back up
149
1 arm serratus wall slide with med ball vs valside
In video with valslide, body turns into it a bit...?
150
Pull-Back Butt-Kick to Reverse 1-Leg SLDL Walk
on sldl reach all the way out. common correction is too much cervical extension
151
short lever side bridge
side bridge on knees
152
In-Place Lateral Lunge w/Band Overload
coach holds band from side thats wrapped around athlete's waist. do all on one side then switch
153
Ball-to-Wall Rhythmic Stabilizations, 2 positions
1) stand perpendicular to wall arm straight out. 2) pretty wide split stance position lean forward arm straight out
154
1-arm TRX Row w/Reach
put one trx handle through other. row, then at bottom open up and reach opp hand away from you
155
1-arm TRX Row w/Reach
put one trx handle through other. opposite arm straight out when rowing, then after eccentric, take opp arm and rotate it/body behind you 180°
156
Pigeon Stretch
hands/knees. extend one leg back, cross it over other leg, bend leg, get on forearms, sit back into it
157
Split-Squat Cycle Jumps
continuous split squat jumps use arms. keep knee off ground. coaching cue=don't lean over excessively.
158
GHR ISO Holds
lean forward a bit and hold
159
90/90 ER holds
apply ER pressure for a sec, release, repeat
160
Half-Kneeling 1-Arm J-Band Y w/ Offset KB Hold
j band=band with strap on end. strap to wrist with band in front of you. bring back arm to 135° to make a "Y"
161
Core-Engaged Dead Bugs
holding a band in each hand that's wrapped around pole behind you
162
skip for height
power skips
163
Lateral Bear Crawl
remember opp arm opp hand. dont cross over
164
Split-Stance Stand-Up Med Ball Stomp (to Floor)
med ball goes overhead then throw to bottom of wall while pushing off back leg almost into SLDL. don't stand up from split stance until you throw it. to floor=to floor
165
Partner Side Shuffle Drill
1 partner reacts to other one? top person faced away
166
Modified Kneeling Glute Mobs
quadruped. put 1 leg behind other extend leg but knee touching ground and sit back into it stretching arms forward
167
Knee Hug to Reverse Lunge With Posterolateral Reach
twist t-spine by reaching both arms up on opposite side of the leg that's back
168
Supine 90/90 ER holds
half foam roller under arm parallel to body. put opoposite hand on front shoulder. apply ER pressure for a sec, release, repeat. can then move a bit more into ER and do a few more.
169
Half Kneeling Pallof Press ISO Hold
anti-rotational pressout (like at AE)
170
1 Arm Landmine Low to High Rotational Press
At bottom let barbel go below knees by pivoting front foot/knee
171
Half-Kneeling Rotational Cable Lift
grab ropes and rotate t-spine punching up and away
172
Rock-Back Quadruped Extension-Rotation
just like at AE. rock back limits lumbar movement and only allows thoracic mobility.
173
Half-Kneeling 1-Arm Bottom's Up KB Hold
hold KB straight arm overhead
174
1-Leg Hop (Stick Landing)
jumping in place. when loading and landing, get arms back towards leg thats jumping
175
Wide Stance Low-to-High Anti-Rotation Chop with Rope
low to high. not a lift where you push out with bottom hand. it's just 1 fluid motion.
176
(wide stance) Bench T-Spine Mobilization
Its like the kneeling in front of bench lat stretch with PVC pipe. reset for each rep. when you go back hips should too. Big breath out at bottom. wide stance = knees more spread out.
177
Half-Kneeling Windmill
twist lower half so that hand on side w/ knee up goes straight overhead. grab ankle with other hand. head about knee height
178
1 Arm 1 Leg DB Slideboard RDL
put pad on leg that goes back (essentially modified RDL)
179
1 Arm 1 Leg Landmine RDL
landmine perpendicular to body on side of leg going back
180
1 Arm 1 Leg Low Cable Row
1 leg SLDL then cable row as hips come forward
181
1-arm Band Rotational Row with Weight Shift
weight shift from front leg to back when rowing but dont extend back when rowing.
182
1-arm Barbell Rows
instead of 1 arm db row, use long barbell (looks weird)
183
1-arm Bottoms-up KB Bulgarian Split Squat
kb at 90°
184
1-arm Bulgarian Split Squat from Deficit
back foot on bench, front foot on less elevated box
185
1-arm Bulgarian Split Squat Med Ball Deceleration Catches
coach throws small ball from behind and they catch it going into pitchers throw
186
1-Arm Corner Row
Its like 1 arm db row but with barbell from its locked position
187
1-arm Band Rotational Row with Weight Shift
very wide stance goes is to shift weight between front and back foot. For ppl w/ poor extension down the mound and need to learn to accept force on the front leg
188
Corner Row
barbell from its locked position from behind between legs. use cable row grip thing to hold and smaller weights
189
1-arm Dumbbell Bench Press with Bridge
start facing away from bench with 2 hands on db. do press with only upper back/head on bench so that you're doing a glute bridge with bottom half
190
One-Arm Doorway Pec Stretch
arm at 90°
191
1arm KB Arm Bar with Screwdrivers
Get on side w/ bottom leg straight, top knee over touching ground at 90°. angle arm to support head and do screwdrivers. to get into this position, supine on ground. arm up with kb and that knee bent. other leg straight and that arm overhead on ground, press leg to get on side
192
1-KB Rotational Step-Up
rack kb on side of leg being used. facing side of platform. abduct him 90° and step up (drive other leg up if good stability)
193
1-arm Low Incline DB Press
same as incline db press. put opposite arm on stomach to keep from getting into extension
194
1-arm TRX Row with Offset Kettlebell Hold
rack light kb in opp arm. as you row back, twist body to side of kb until arm is fully extended. then return to start
195
1-arm TRX Row with Offset Kettlebell Hold
rack light kb in opp arm. as you row back, twist body to side of kb until arm is fully extended. then return to start keeping arm 30ish° off side of body
196
1-arm Push-up off Pins in Rack
exactly what it sounds like
197
1-Arm Serratus Floor Slide
quadruped position with butt to heals. use valslide on forearm. neutral position thumbs up. extend but ONLY a little. forearm on ground whole time
198
1-leg Anti-Extension Overhead Medicine Ball Catch
coach throws ball overhead. resist extension
199
1-Leg Anti-Rotation Side-to-Side Med Ball Scoop Toss
face wall go side to side
200
1-leg Band Hip Stability
tie band to pole hip height. put band high on thigh face side of band. resist it pulling you over on 1 leg (can draw out alphabet w/ other foot if you want)
201
1-Leg Broad Jump w/ Stick vs w/ 2 leg stick
w/ stick is 1 leg
202
1-Leg Bridged Hip Flexion w/ Knee Hinges
glute bridge off bench. go into hip flexion and bend at knee back and forth
203
1 Leg KB RDL from Dead Stop
put KB in front of front leg w/ back leg in RDL position. grab KB and pull up, reset after each rep
204
1-leg Med Ball External Rotation Rhythmic Stabilizations on Wall
hold med ball w/ arm at 90°. coach applies pressure around bicep
205
One Leg Overhead Medball Stomp
when lifting med ball overhead, lift knee up to 90°
206
1-leg Push-up Iso Holds with Perturbations
at bottom of push up, do essentially rhythmic stabilizations on body
207
1-leg RDL Kettlebell Switches
RDL w/ body at 45°. pass KB in front of body
208
1-leg Reactive Hurdle Hop to Heiden (w/ or w/o box landing)
Medial hurdle hop TO OTHER LEG then hop back over hurdle onto other foot either on box or ground
209
1-leg Side Bridge
top leg moves up and down?
210
2-board Press
bench press with coach holding 2 mini boards on chest to prevent bar from going to chest
211
2-Kettlebell Hover Deadlift
KBs between legs. reset after each rep. on way up AND down hover over ground 2 secs
212
2-Point DB Rows
bent over db row
213
2 Point Start
start with 1 foot in front of other lean forward hand out in front. sprint.
214
2-way Ab Wheel
ab rollouts but slightly off to each side
215
3-Bound to 20yd Sprint
do 3 bounds then sprint. ease into first 3 bounds
216
3 Month Position PNF Pattern vs Hooklying PNF Pattern
(PNF pattern refers to diagonals). 3 month position pushing feet together to turn on abductors. Put arms straight up. Take one and cross over front of other arm thumb down (across body) and then back overhead thumb down. follow hand w/ eyes. Hooklying=supine both legs bent up
217
3-Pt 1-Arm Trap Raise
leaning over bench, stagger legs. arm on back leg side is touching bench.
218
3-Point Extension-Rotation
push up position w/ 1 arm more in middle. put 1 arm around head and look up towards sky (lower back shouldn't be moving)
219
3-Way Bowler Squats
Bowler squat normally, in front, and other side (slightly)
220
360 Split Stance Push-Pull
continuously push/pull on tripod weird looking thing with slight knee bend and arms shoulder height
221
360 Split Stance Stir the Pot
on tripod weird looking thing. circular motions.
222
10 Bounds out of 2-point Stance
2 pt stance=runners stance. bounds=long jumps drive knees up
223
45-degree Plank with Reach and Knee Drive
2 arms on bench. reach 1 arm overhead twisting back, then other. then drive 1 knee to opp elbow (not moving back) then other knee
224
90 Degree Pogo Jumps
low pogo jumps but shifting back and forth 90°
225
90/90 hip lift w/ crossover reach
90/90 hip lift w/ feet on box. Lift 1 foot straight up and reach opp arm slightly towards up leg side
226
90/90 Rotational Med Ball Shot Put Throw
sit on butt knees bent facing parallel to wall. throw med ball as you get into 90/90
227
Ab Wheel Iso Holds
iso hold at bottom
228
Active Straight Leg Raise
lay down feet straight. Raise 1 leg up to stretch hamstring
229
Acumobility Rolling on Scalenes/SCM
use acumobility ball/tennis ball on wall. place front of neck but off centered. look straight then back and away
230
Adductor/Ab Rolling on Ball
roll out adductors w/ lacrosse ball
231
All Fours 1-arm Serratus Slide w/Roller
put roller under 1 wrist thumb up roll out and in
232
All Fours Belly Lift - Alternating Arms or All Fours Belly Lift with Arm Lift
slightly lift hand as exhale?
233
Alligator Walk
push up position. towel/slidey surface under feet. move forward using only arms then back (5-10ftish)
234
Arms Overhead Rolling w/out Leg Drive
Lay down on back arms overhead. rollover back and forth with back leg following over as late as possible
235
Alternating DB Floor Press with Bridge
press while glute bridge
236
Anderson front squat from pins
Seems like regular front squat?
237
Anderson half squats
Seems like regular back squat from pins?
238
Ankle Dorsiflexion PAILs/RAILs
work on dorsiflexion on ground press into ground, then try and pull toes towards knees
239
Backward Skip with External Rotation
backward skip with opening the gate
240
Backpedal to T-Step
?
241
Band Alphabet
anti-rotation slight bend in knees
242
Band Alphabet or band pallof alphabets
anti-rotation slight bend in knees
243
Band Pressdown
tricep pressdowns with band hanging overhead
244
Band Assisted Pistol Squat
hold band hanging overhead w/ 2 hands
245
Band Assisted Pushup
put band around sides of rack and do a pushup over it
246
Band Assisted Straight Leg Raise
lying hamstring stretch. lift both legs up and the leg with band goes up and down
247
Band (Resisted) Horizontal Abduction to Press
with band on side rack and facing 90° away, pull band with opp sided hand straight arm abduction then press with close arm in middle of band
248
Band-Resisted Ab Wheel
resistance on wheel from other side
249
Band-Resisted Birddog
band around opposite foot/hand
250
Band-Resisted Birddog or Birddog with Band RNT
band around opposite foot/hand
251
Band Resisted Pushup
band around thumbs
252
Band Supported Leg Lowering
hamstring stretch. support top leg w/ band lower opp leg
253
Band Wall Walks
band around wrists forearms on wall. start just below 90° walk up wall finish before fully extending
254
Wall Windshield Wipers
face wall with band around wrists forearms on wall. pull hands apart leaving elbows stable
255
Barbell Overhead Shrug
straight arms OH with barbel. shrug up so scaps move on rib cage
256
Barbell Push Press
OH press with slight knee bend for momentum each rep get onto toes
257
Barbell Rack Pull
pins 5 inches below knees ish
258
Barbell Sumo Rack Pull
Knees right outside arms
259
Bear Crawl with Full Exhale
push up position. walk with opp arm opp leg. when knee almost reaches elbow, breathe out. Keep butt a bit higher. (should be exhaling on all bear crawls)
260
bear crawl with pause
lift opp arm and opp leg and hover over ground briefly
261
Bent-over Trap Raise
supination grip 2 very light plates. raise laterally up above shoulder height like bent over rear delt flies
262
bent over t-spine rotation
bent over. supination thumbs up as you go 180°.
263
bent over t-spine rotation (w/ hip hinge?)
bent over. supination thumbs up as you go 180°.
264
Birddog with Trap Raise
Like reg birddog but move arms at 135° + retract scaps
265
block pulls
deadlifts off a couple pads on both sides
266
Bounce Drop Heiden w/Med Ball vs Bounce Drop Jump to Box
altitude landing off small box to whatever it is next
267
Box Squats
tilt box so corner is semi between your legs
268
Brady Band Series
band pull aparts, then at angle, then overhead
269
Bulgarian Split Squat with Medial Band Pull
coach pulls band medially (attach right above knee)
270
Cable Anti-Extension Overhead Lift w/Shrug or Cable Overhead Lift with Shrug
cable rope at chest height. face away. extend rope and hold with 2 arms. raise arms. when get to chest height, shrug and resist thoracic extension.
271
Calves SMR w/Kettlebell and Ball
ankle mobility drill. sit on PT bench. put little ball right below calf. hang kb off toe. work on dorsiflexion
272
Cat Camel
quadruped. cave in back - lumbar then thoracic - lift up head. then extend back - lumbar, thoracic -put head down
273
Catcher Pop-up to Shotput
coach puts ball in front and they pick it up and step into shotput
274
Close Grip DB Bench Press
put dbs together neutral grip
275
Contralateral Core Lift
lay face down. 1 leg @ 90° and opp arm at 90°. push through elbow and opp knee.
276
Core Engaged Hip Flexor Mob
position band from high up. grab with 2 hands 1 ft apart and turn away in split squat position. squeeze glutes and rock a bit forward to feel stretch on hip flexor
277
Core Engaged Hip Lift
grab band 1 end in each hand from behind on rack. lift legs to just above 90°. lift hip slightly and breathe 5 breaths
278
Core-Engaged Straight-Leg Lowering
grab band 1 end in each hand from behind on rack. lift both legs up and then lower individually (abs)
279
Cressey Split Squat Iso Holds
bulgarian split squat iso hold w holding band straight out and coach wiggling band (core stability)
280
Cross-Body Lat Mobilization
face wall. put 1 hand up above head cross body. lean laterally to opp side to stretch lat
281
Crossover Heidens w/ Stick
heiden, then crossover then stick
282
Crossover Reverse Fly
tall kneeling facing keiser. cross arms to grab cable. pull down to side. supinated grip
283
Crossover Skip
lateral high knee skips but with back knee angling over each time (it doesnt actually crossover and land)
284
DB Crossover Step Up
face side of box. cross over and step up facing same way (dont drive other knee up)
285
DB Cuban Press
(what I used to do from greg o'gallagher). lift elbows up on side, rotate hands to top, press
286
DB Dorsiflexion
sit on bench with both legs straight out. put db btw feet vertically
287
Forward Lunges to Step
forward lunge onto a step (less pressure on knee)
288
DB Goblet Lateral Step-Up
start w/ 1 leg on box then raise other one (no knee drive)
289
DB Overhead Reverse Lunge
1 db each arm
290
DB Pronation/Supination
sit on bench wrest forearm on thigh. grab BOTTOM of db with thumb wrapped around. pronate/supinate (forearms)
291
DB Push Press
neutral grip. bend in knees, push OH
292
DB Reactive Box Jump
hold 2 light dbs. when you squat down, drop them, jump
293
DB Reactive Seated Box Jump
hold 2 light dbs. start standing, sit down, rock back a bit, as you stand up, drop dbs, jump
294
DB Reverse Lunge to 1-leg RDL
reverse lunge, return to start. reset. 1-leg RDL
295
Stability Ball DB Bench Press
bench press while laying on stability ball
296
DB Suitcase Deadlift
db 1 arm, neutral grip to the side as you do deadlift (dont go all way down)
297
DB Swings
kb swings but holding 1 db
298
Dead Bug Anti Rotation Press
same as core engaged dead bug but band from side
299
Dead Bugs w/Plates
hold 2 light plates neutral grip while doing it normally
300
Dead Bug with Manual Resistance
press arm on opp knee to engage core. do all reps 1 side
301
Dead Stop DB Row
1 arm db row with knee on bench and step under bench so that db rests on bench between each rep
302
Decline Bench Press
put front of bench on step
303
Deep Squat Anti-Rotation Press
deep squat to at least 90° then do anti-rotation pressouts
304
Depth Drop To Box Jump (12”)
altitude landing to box jump
305
Doorway Slide
facing doorway, put both arms 90° on frames. lift up and back down. 1 leg forward 1 back I think
306
Dorsiflexion Mobs w/Posterior Glide
attach band to ankle. step away. that foot in front of other. do dorsiflexion mobs w/ front knee going forward, back, etc.
307
Double Play Med Ball Shotput
as coach throws from side, athlete does slight crow hop
308
Double Shuffle w/ Pause
double shuffle pause, repeat. same direction
309
Dragon Flag
lay on bench hold back bar. do leg lift and at top position, lift butt off bench to top. eccentric is 1 line from shoulders/toes (can bend knees a bit if needed)
310
Drop Squat (1 to 1 and 2-1)
arms OH on toes, snap down into athletic stance
311
Drop Squat to (Alternating) Pogos
drop squat to (alternating) foot fire
312
Drop Squat to Hip Twist
hip twist = fast jumps 1 way then other - arms and legs move opposite direction
313
Elbow Touches
Push up position. touch hands to opp elbow 1 at a time. Feet closer together=harder
314
Elbow-Supported DB External Rotation
put elbow on elevated bench and lean into it a bit w/ split stance position. perform ER w/ db
315
Elevated 1-Leg Side Bridge with Hip Abduction
side bridge w/ feet on bench. lift top foot up. hold
316
Feet-Elevated Side Bridge w/ Leg Abduction & Adduction
1 leg on bench other on ground. adduct/abduct lower leg then upper leg.
317
Figure-4 Hamstring Floss. What is Figure-4 Position?
Lift 1 leg up to 90° if you can. tall body. hamstring floss part is touch arms under leg. extend knee
318
Fixed Bar Extension
at slight angle with body, face a fixed bar, hold at shoulder width, and perform reps of elbow/shoulder flexion as you work triceps
319
Foam Roller Suboccipital Release
lay parallel on foam roller so top of it goes to bottom of ears (back of head is off). put arms out and slightly move head side to side
320
Forearm Soft Tissue with The Stick
use segmented white stick pressed again something to stabilize it while you roll out forearm soft tissue
321
Forward Bear Crawl with Ankle Plantarflexion
bear crawl on ground with toes faced away
322
Forward Creeping
lay prone and lift chest off ground. put 1 arm forward, opp knee 90°, and angle chest towards side. move forward. repeat other side
323
forward hurdle hop
1 leg
324
Frankenstein Sled Drags
attach TRX to chain to sled. face away and extend hands in front shoulder height holding TRX. walk forward with high ish knees
325
Frog Bridge
glute bridge but put feet on sides of 1 db
326
Front Squat to Push Press to OH Reverse Lunge
3 of each before going to next with barbell
327
Giant Cambered Bar (GCB)
Its the bar that drops down both sides where weights get put on
328
GHR Razor Curls
Bend over to almost 90° then go fully out and in (head goes below hips due to nature of movement)
329
Goblet Step Up with Dorsiflexion
put wedge on box forcing dorsiflexion. With step ups, do all 1 leg at a time
330
Half Kneeling 1-Arm Cross Pulldown
like a lat pulldown but facing side of keiser
331
Half Kneeling 1arm KB Windmill
1/2 kneeling. angle back leg. opp arm OH. lower arm to ground, pushing hips back
332
Half-Kneeling 1-Arm Low-to-High Cable Press
face away from keiser. press up at angle
333
Half-Kneeling 1-arm Overhead Shrugs with Band
put band under foot of knee that's up and other end in hand. do OH shrugs
334
Half-Kneeling Adductor Dip
1/2 k position. take front leg and move it 90° to side. sink out towards outside leg feeling stretch. don't arch lower back
335
Half-Kneeling Banded Cockback
1/2 k against wall. hold arm of top leg straight on with band. pull other hand back almost like a Y but elbow/shoulder in line
336
Half Kneeling Band Ys
use j band
337
Half Kneeling Cable Chop with Mini-Band
Mini band around front ankle/back knee
338
Half-Kneeling Cable Lift w/Flexion-Rotation Hold
perform cable lift but when you punch out, push chest forward and slightly rotate
339
Half-Kneeling J-Band Chop
chest, back pocket, up (like AE)
340
Half-Kneeling J-Band Horizontal Abduction
abduct arms on both sides (hitting rear delts)
341
Half-Kneeling Manual Resistance Decelerations
It's like the med ball decelerations but coach applies the pressure
342
Half Kneeling Med Ball Chop
face side of wall. throw med ball from top to bottom against wall with only arms
343
Half Kneeling Med Ball Diagonal Chop
take small med ball and continuously go back and forth btw up and down diagonally like a chop
344
Half-kneeling Offset Kettlebell Get-up
1 kb OH and 1 in racked position
345
Half-Kneeling Overhead Triceps Extension - right leg forward
tricep extension with 1 db
346
Half Kneeling PVC Pipe Lower Trap Patterning
arm on side of top knee grabs top of PVC supinated and other arm grabs middle pronated. keeping body still move arms up and down
347
Half Kneeling Step Up
1/2k place front foot on step back knee on ground. step up, don't rest, and then control back down to start
348
Half Turkish Getup
just go until you bridge up
349
Hands-Elevated Inchworms
do inchworms in place on a block
350
Hands-Elevated Spidermans
spiderman on block
351
Head Supported DB Row
head on back of bench row 2 dbs
352
Heiden to Side Start or 2 heiden side start
heiden 1 way heiden back, then run
353
Heiden w/Bounce
jump diagonally going forward w/ mini bounce
354
High Knee Bounds with Sled Tow
bound with high knees while pulling sled strapped from behind
355
High Knee Walk w/Internal Rotation
grab shin then internally rotate that leg while holding it
356
High Knee Wall March
Go into wall march position. Start with 1 leg up. then switch legs and return to start leg as fast as possible.
357
High Step Overs
Jog forward as if you're stepping over hurdles
358
High Tension Ankle Mobilization
1/2k position. put hands out in front so back is rounded. get knee as far out in front. push foot thru floor. go into more dorsiflexion as heal comes up as far as you can go. return pushing heal into ground. Push toes back towards shin and rock back until about 90°
359
Hips High Hand Switches
hand switches but keeping hips high
360
Hip Turn to Jump Stop
jump 90°, turn another 90° by taking 1 step forward then triple threat position
361
Hip Turn to Shuffle Stop
jump 90°, turn another 90° shuffle once stop
362
Hip Turn to Side Stop
jump 90°, turn another 90° cross back leg over and then jump a bit more and stop
363
Hip Turn to Staggered Stop
jump 90°, turn another 90° cross back leg over and then land in split stance athletic position
364
Hot Feet Recoiled Shotput
hop back on back leg, hop forward on front leg, hop back on back leg, shotput
365
Inchworm to 20yd Start
full inchworm then sprint
366
In-Place Heidens
same as reactive heidens
367
In-Place Landmine Lateral Lunge
put barbell in landmine position. Face it, hold with 2 hands, do lateral lunges side to side without moving feet
368
In-Place Lateral Lunge with Band Overload
coach pulls band from side you're going to
369
In-Place Spiderman
Spiderman but w/out moving. No OH reach just regular
370
Jog In Starts 5-15
first # is distance you jog 2nd is distance you sprint
371
Jump Back Repeated Lateral Heidens
short heiden to side, far heiden to other side. put both feet down and repeat so you should be moving further and further laterally
372
Jump-Back Start
jump so that 1 foot goes back then sprint
373
KB Offset Get-Ups
get ups w/ heavier racker kb and lighter OH kb
374
Kettlebell Arm Bar
lay on side with knees/arms bent holding KB. Roll onto back and extend 1 arm up w/ KB and legs out straight. Put leg over other leg to form 90°. inhale then exhale and drive hip into ground
375
KB Deadbug with Reach
hold KB sideways. put it back pretty far behind head. do deadbug w/ legs. then move arms up 90° and lift scaps off ground pushing KB up and do deadbug w/ legs again
376
Kettlebell Goblet Lateral Lunge w/Pulse
lateral lunge. push kb out and back in, return to start.
377
Kettlebell Leg Lowering
supine. raise kb w/ 1 arm (bottom up or reg). bend that knee and do leg lowers with other leg to stretch hami
378
Kettlebell Switches
hold kb go on 1 leg pass kb btwn arms (faster=harder)
379
Kettlebell Windmill
hold 1 kb OH w/ 1 arm. lower other arm inside that knee until body goes pretty low looking at KB whole time
380
Knee-Break Ankle Mobilization
put toes on 2 plates and bend knees fwrd (dorsiflexion)
381
Knee-to-Knee Rollover Medicine Ball Stomp
bring 1 knee to other then twist to side kind of jump and stomp med ball
382
Kneeling Cable Press Row
inside knee up and that arm starts by rowing. other arm pressing. pretty rapid fire
383
Kneeling Cable Scarecrow
2 keiser cables at mid thigh height. D-Handles in each hand. bring shoulders to 90° abduction and perform ER
384
Kneeling Overhead Med Ball Catch to Throw
coach throws it OH athlete throws it in ground
385
Kneeling Rockback
kneeling spread knees and do rock backs (like at AE)
386
Kneeling Rock-Back with Hip Internal Rotation
spread knees and rock back once. hold and perform hip IR: lift feet up and out one then other continuously
387
kneeling side starts
1/2k inside knee down. push off front leg
388
(standing/tall kneeling) landmines
facing landmine barbell setup, grab w/ 2 arms and swing landmine from one side to other with not much body movement
389
Lateral Bear Crawl with Ankle Plantarflexion
knees on ground opp arm opp leg with hands/legs replacing each other
390
Landmine Lateral Lunge
face landmine and start with feet close together. move one out to side and do lunge, return to start, repeat
391
Lateral Jump Off Mound For Distance
use pitchers leg to jump laterally off mound to other foot dont need to stick landing
392
Lateral Lunge with Band Overhead Reach
put band around peg. hold end w/ 2 hands. lunge out to side and put band/arms OH
393
Lateral Lunge with Split OH Reach
after lunging, put arm on side of lunge up OH with thumb on top and other arm out straight thumb down
394
Lateral Power Skips
like lateral high knee skips but extra force off back foot
395
lateral push
stand athletic stance. push off back leg and remain in athletic stance
396
Lateral Run Step
crossover then stick
397
Lateral Step-Downs
stand on edge of step w/ weight on inside leg. reach outside leg out until you tap toe on ground, reaching that arm out in front and a bit across as counterbalance
398
Lateral Step-Up Cycle Jumps or Lateral Step Up Jump
1 foot on box other on ground. jump up and laterally so foot on ground replaces on on step (should jump up good amount)
399
Lat Inhibition Hang
hang wide neutral grip on pull up bar. can use box to take some weight off feet. posterior tilt pelvis and exhale fully on each breath
400
Left Side-Lying Knee Toward Knee
lay on side 90° with feet on wall. watch vid for instructions
401
Left Side-Lying Left Hip Adduction-Internal Rotation
left leg straight. put right leg over 90° on roller. lift left leg and IR (put toes up)
402
Left Side-Lying Left Hip Tuck with Right Glute
watch vid
403
Side-Lying Stability Ball Intercostal Stretch w/Left Hip Adduction-Internal Rotation
lay on left side on stability ball. left leg straight and right leg on ground next to stability ball bent at about 90°. right arm OH. lift left leg and IR (point toes up)
404
Left-Stance Side Bridge
side bridge=left leg is always staggered back regardless of side you're on
405
Left-Stance Side Bridge w/KB Screwdriver
left stance side bridge means left leg always back in staggered position. then KB screwdriver w/ right arm
406
Left-Stance Side-Lying Clam
clams but with left knee always back a bit (left stance means left hip is always back a bit from right
407
Left Stance Toe Touch w/Toe Lift & Med Ball
left stance so left foot staggered behind right. put toes on little plates promoting dorsiflexion. put med ball between thighs turning on adductors. touch toes
408
Low Box Crossover Shuffle with Stick
start 2 feet off box. crossover leg in front so it lands on box then stick landing like heiden w/ other foot
409
Low Box Pogo Jumps
repeated jumps on/off box facing it
410
Low Box Shuffle with Stick
face side of box. put inside leg on far side, followed by outside leg on close side, then stick on other side. 1,2 stick, 1,2, stick.
411
Low Box Shuffle
face side of box. 1 foot on box. jump to other side 1 foot always on box
412
Low Box Stomp to Step-Up
facing box, drive leg w/ opp arm up then step up. quick
413
Low Cable Split Squat
Do split squat while holding cable in 1 arm
414
Low/mid Step Overs
it's like high knees but with more distance w/ each step
415
Lying Knee to Knee Pull-in
supine bend knees let knees fall in (just like at AE)
416
Manual Resistance Side-Lying External Rotation
lay on side on PT bench. ER top arm while coach applies pressure
417
Manual Resistance Ulnar Deviation w/Dowel Rod
neutral grip. coach applies resistance from behind up to a little above 90° then down to not quite parallel to body
418
Med Ball External Rotation Toss to Wall
athlete stands looking away from wall. coach from side throws him ball. he brings it down to other side then throws it back over that shoulder against wall. coach grabs it after hitting wall and repeats.
419
Med Ball Rotational Fake Scoop Toss
everything but don't throw it
420
Medial-Lateral Hurdle Jump w/ 1-Leg Stick
hurdle jump each way but stick on same foot
421
Medicine Ball Push-ups
2 med balls 1 on each hand
422
Modified Pigeon with 1-arm Child's Pose
quadruped. bring 1 leg straight behind other leg. put opp forearm down and same side arm reaches across body
423
Mountain climber start
mountain climber position w/ 1 leg forward. sprint
424
Mountain Climber 1-2 Start
start w/ 1 leg forward, 1-2 start
425
Multi-Directional Band Series or Push to Band Series
4 part series where coach holds band that is around athlete's waist
1) Simply push off back leg and stick
2) 2 pushes. 1 then next (not too fast)
3) coach stays in place: 2 pushes, then 1 push back
4) 2 pushes, back crossover and run
426
Multiplanar Hamstrings Mobs
put 1 leg on PT bench. 3 parts. 1) Rock body forward 2) move outside shoulder in and back 3) move hips side to side
427
Multiplanar Wall Ankle Mobilization
Standing working on dorsiflexion. 3 angles slightly in, 3 normal, 3 angled slightly out
428
Naked Get-up
turkish get up with palm facing up. only until bridge position
429
No Money Drill vs supine no-money w/ band
back to wall with elbows by side hands out in front supinated. bring hands to each side to wall. vs same thing supine but holding band supinated and laying on foam roller
430
Oblique Sit
like a short lever plank (plank but with knees on ground), but with top leg bent w/ heal in front of knee that's down and toes facing out
431
Off-Bench Oblique Hold
lay on bench and lock bottom leg under bar in front and top leg under bar in back. lean off bench
432
Off-Bench Oblique Hold w/Overhead Perturbations
off bench oblique hold w/ 2 arms stretched out OH. coach applies pressure in dif directions
433
Off Bench Oblique Hold w/ Pulse
off bench oblique hold but take big light bumper plate and extend arm out and in in front of chest
434
One Quarter Turkish Getup
Just the first part. elbow always stays on ground.
435
Open Half Kneeling T-Spine with Reach
1/2k. then open front hip up to 90° by relocating foot. drop arm down and reach other arm up looking at hand
436
Overhead Lunge Walk
palms facing out keep OH entire time
437
Pallof Press ISO Walk
press out w/ cable. hold and take 4 steps away from cable and then back
438
Pallof to Overhead Press
Press out then lift OH keeping arms straight
439
Parallel Stance to Jump Stop
athletic position. run a yard or so forward. jump stop
440
Parallel Stance to Shuffle Stop
take a step forward side shuffle stop
441
Parallel Stance to Side Stop
take a step forward turn sideways and stop
442
Parallel Stance to Split-Stop
run a yard or so then split stop
443
Paraspinal Release with Left Hamstring
sit down with legs bent a bit and push arms into slightly elevated surface so butt gets off ground. round upper back into thoracic flexion. bend right leg up and while driving left heal into ground, create tension in hamstring and adduct leg in with exhales and inhales
444
Pec Rolling w/Ball on Wall
use small ball to roll out pec on wall
445
Pigeon Stretch to Downward Dog
do pigeon stretch then transition into downward dog, then switch legs
446
Plate Loaded Front Squats
squat w/ plate in hands stretched out straight in front
447
Pogo Jumps to Scissor Jump
Do pogo jumps and then in air drive 1 leg into front 90° and 1 leg into back 90° (awk)
448
Pogo Jumps to Tuck Jump
tuck jump=knees to face
449
Pop Float Skip-Alternating vs Pop Float Skip-One Side
watch vid
450
Power March Thirds vs Power Skip Third
for march, 3rd step=stick w/ knee up
451
PRI Wall Squat with 2-Arm Reach
face away from wall about 6in w/ right foot in front of left. slight knee bend, touch butt to wall, round back. breathe in while reaching down w/ left then breathe outreaching down w/ right
452
PRI Wall Squat w/Right Arm Reach
face away from wall about 6in w/ right foot in front of left. slight knee bend, touch butt to wall, round back. breathe in while reaching down w/ right, then return. repeat.
453
Pronated Grip Inverted Row
bodyweight row pulling on barbell
454
prone bridge leg march
elevate forearms a little on some pads. march w/ legs
455
plank shoulder taps vs Prone Bridge Shoulder Taps
video shows plank being w/ hands on ground and prone bridge is w/ forearms
456
Prone External Rotation End-Range Lift-Offs
lay prone on ground. head rests on 1 hand. other arm at 90°. lift hand into ER. hand should only lift an inch or 2 off ground
457
Prone Horizontal Abduction to Upward Rotation
laying on table do 1 horizonal abduction then rotate between 90° and about 160° back and forth
458
Prone Internal Rotation
face down on PT bench: use light weight do IRs
459
Prone Lower Trap Raise
lay prone in middle of PT table. Put both hands under forehead. Pinch scaps (should result in slight raise in elbows)
460
Prone Trap Raise on Stability Ball
exactly what it sounds like
461
Prone Windshield Wiper
lay prone on ground hands under forehead. feet go out away from each other then back in (hip IR)
462
Push-up and Go Starts vs Push-up Starts
start prone on ground. push up and go (fast movements)
| push up starts=do a push up then run (fast too)
463
Quadruped 1-arm Trap Raise to Swimmer Hover
exactly how it sounds. swimmer hover=hand behind neck
464
Quadruped Assisted Thoracic Rotation w/Band
quadruped butt to heals. 1 forearm on ground. other hand behind head. band behind that shoulder twist t spine so elbow towards sky and coach pulls from opp side of body to get into more rotation
465
Quadruped Chin Tucks
drop chin straight down as low as possible. then tuck under body
466
Quadruped Extension Rotation vs Quadruped Extension-Rotation w/Internal Rotation (dif between the 2?)
normal quadruped. 1 arm behind head rotate elbow up to sky
467
Quadruped Hip Lift w/Shift
watch vid
468
Quadruped Horizontal Abductions
quadruped hold light dumbbell in 1 arm. horizontally abduct (side lateral raise) and hold for a sec, return.
469
Quadruped Posterior Rocking with Stability Ball or Quadruped Rock Back RNT
put stability ball on wall. face away from it so it's between your legs. rock back and forth w/out going into extension or flexion
470
Quadruped Rhythmic Stabilizations vs Quadruped Rhythmic Stabilizations - 2 Positions
1 hand on small med ball. apply pressure to that arm. for 2 positions, 1st one is same, second one is put arm slightly out to side and up
471
Quadruped
rock back but keeping back same position whole time. return to start (90°).
472
Quadruped Walkouts
walk hands out and back in
473
Receive & Release Rotational Medicine Ball Scoop Toss
coach throws them ball from 45° angle and athlete scoop toss into wall
474
Receiver Starts
sprint position allowing hands to drop down by side
475
Recoiled Rotational Med Ball Shotput Toss with Jump
slowly lean on back foot like a pitcher. then launch forward and jump forward using momentum like a pitcher
476
Retraction to Low Row
face cable. arm and scaps extended at shoulder height. pronated grip. retract then drop hand by your side
477
Reverse Bear Crawl to Deep Squat Prying
reverse bear crawl position. walk hands back until you end in a squat position. walk hands back. repeat.
478
Reverse Lunge to 1-arm Landmine Press
arm starts OH 135°. drop hand to shoulder height as you lunge back, then at top do landmine press
479
Reverse Inchworms
start w/ legs going back. walk arms out a tad first to make easier
480
Rip Trainer Backhands
Use rip trainer with bottom hand pronated top hand supinated. move arms towards back of top arm so top arm is about 90° w/ shoulder
481
Rip Trainer Dead Bug
dead bugs holding rip trainer up
482
Rip Trainer Rotation (to Press)
attach rip trainer to resistance. put it in front of you as you face 90°. squish the bug like a hitter so you face away. press= press arms out in front after you rotate
483
RKC plank
Extra activated plank. drive scaps to sky. think of it as pulling does and elbows towards middle to engage.
484
Rollover Get-up and Go Start
Start in turkish get up position w/ one leg knee bent and that side arm up. put other arm 90° but cross body. rollover that side and go
485
Rotating Squat
body weight squat w/ arms out in front as you squat as counterballance. then pivot, turn 90° and do it again. repeat.
486
Rotational Med Ball Shot Put From A Knee
INSIDE KNEE DOWN. BACK FOOT DOWN. lift up front knee putting weight on back foot/leg as you do shot put
487
Row-External Rotation - Press (REPS)
pronated grip. cable at shoulder height. row so shoulder at 90°, ER, press up.
488
Seal Walk
push up position with feet under small weight. move forward using only arms straight
489
Seated 90/90 ER/IR hip switches (w/ hip extension)
The warmup jackson showed me with hips. hip extension = after hip switch, extend further lifting butt off ground
490
Seated Ankle Alphabets
hold up leg w/ arms connected underneath and do alphabet w/ foot
491
Seated/Standing Ankle CARs
slow ankle circles using only ankle (keep shin/leg still). if seated, heal on ground. if standing, foot off ground.
492
Seated Scapular Wall Slide
feet out in front back to wall. wall slide up until fully extended at top.
493
Seated Shoulder CARs
sit criss cross. perform shoulder CARs going up OH then back around body. when you hit ground in back, reverse. hold opp hand on opp shin to prevent twisting
494
Seated Thoracic Rotation with Side-Bend
face reverse in a chair turn on adductors. hands light behind head. rotate, drop elbow down to side (AE), exhale. do a couple reps on same side getting more and more ROM. then drop other elbow down/do other side
495
Short-Lever Side Bridge w/ Adductor Pullback
like high tension side bridge w/ mini foam roller above thighs. pull back top knee to feel adductor?
496
Short-Lever Side Bridge with Band-Resisted Hip Extension
add band around hip pulling you backwards
497
Short Plank with Reach Across and Under
Not straight line from head to knees. reach under and across w/ 1 arm for all reps, repeat on other side.
498
Short Seated Breathing with 2-Hand Reach
sit on 4 inch step pulling knees in as far as possible w/ feet on ground. lean slightly over reaching hands out in front. inhale then on exhale, reach out further. repeat and reach out further each time.
499
Side Bridge - Bottom Leg March
top leg back
500
side bridge row
side bridge (either feet stacked or top in front) and row with cable (space between arm and side)
501
Side Plank Clam
side plank on knees. do clam w/ resistance
502
Side Bridge Wall Slides
side bridge w/ butt to wall. adduct top leg up and down wall.
503
Side Bridge w/Band Resisted Lateral Flexion
strap band around feet on hold w/ top hand (resist urge to side flex)
504
Side Bridge with Perturbations
lift top arm up and coach performs pertubations on that arm from behind athlete.
505
Side High-Box Step-up w/Leg Kick
high box. aggressive knee drive w/ other leg at top
506
Side Shuffle w/ 1-Leg Stick
push off 1 leg and do 1 leg stick w/ other? video disabled.
507
Side Shuffle with Line Touch
side shuffle and touch lines at each side (like in bball)
508
Side Shuffle to Tennis Ball Catch
shuffle back and forth catching TB from coach in front
509
Side-Lying Cross-Body Stretch
lay on side w/ foam roller under head. stack forearms in front of body.
510
Side-Lying Internal-External Rotation
watch vid (confusing to explain)
511
Side Lying Rib Roll
top knee bent at 90° w/ ball underneath to raise it up. place top hand on ribs bottom hand on head and open ribs back and forth
512
Side-Lying Shoulder Flexion
lay on PT bench. hold light weight palm down. flex shoulder so weight goes OH, and back to hip, repeat.
513
Side-Lying Windmill
put foam roller under front bent knee if needed. windmill behind head then at end, lift straight above chest back to start (don't go in reverse)
514
Single Leg Kettlebell Swing
hold 2 KBs and essentially do a fast SLDL
515
Single Leg Rope Row
pull rope on 1 leg
516
Sled High Knee Bounds
| Sled High Knee March
high knee bounds while pushing light sled
| same for march
517
Slideboard Bodysaw
just like TRX bodysaw but w/ slideboard pad on feet
518
Slideboard Pushups with Band
perform push upxs w/ band around wrists and hands on slideboard pad (slideboard doesn't move though...)
519
Slideboard Yoga Push-up
push pads on feet so yoga push up=feet come closer to hands
520
Snap Skip
do little jumps moving forward and every 2/3 lift up knee/opp arm up and drive into ground.
521
Snatch Grip Rack Pulls
rack pulls using straps around bar/wrist
522
Split Squat Drop Jump
on toes hands OH drop quickly into split squat position
523
Split Squat Kettlebell Switch
split squat position. pass KB between arms under leg
524
Split Squat Med Ball Stomp To Floor
start in split squat. squat up hands OH on toes stomp in front. repeat. feet shouldn't move
525
Split-Stance Broomstick Pec Mobilizations
hand on side of foot that is back holds PVC pronated. other hand is open palm on the top. rotate that hand back over shoulder
526
Split-Stance External Rotation End-Range Lift-off
put arm at 90° on a vertical bar/wall. lift hand back into ER hold couple seconds. repeat.
527
Split-Stance Anti-Rotation Chop w/Rope vs Split-Stance High to low Anti-Rotation Chop
first one is knee on ground just side to side laterally while second is normal (high to low).
528
Split-Stance Hip Abduction End-Range Lift-Offs
1 leg kneeling other leg straight out to side (AE). create tension in arms/upper body and lift outside foot off ground
529
Split Stance Hip Swivels
1 leg kneeling other leg straight out to side (AE). swivel outside foot between toe and heal
530
Split-Stance Kneeling Adductor Mobilization
1 leg kneeling other leg straight out to side (AE). rock back and then when you rock forward go all the way until your forearms are on ground.
531
Split-Stance Overhead Triceps Extension
cable from behind tricep extensions pulling cable in front of head (like I sometimes do)
532
Split Stance RDL
back leg is only a tiny bit back (heal to toe) and back leg is on toes. same can be done w/ trap bar.
533
Split-Stance Stand-up Stomp
in split stance, bring med ball OH then stand up and as you do throw med ball to wall lifting back leg over w/ momentum
534
Split Step Anti-Rotation Press
back leg on step at 90°
535
Split Step Cable Chop vs split step cable lift
BOTH WITH FRONT FOOT UP
536
Squat to Stand
touch toes, squat. stretch hamis, squat, repeat. always touching toes.
537
Squat to Stand with Overhead Squat
AE warmup. touch toes, squat, 2 arm at same time reach OH, squat up. repeat
538
Squat to Stand w/Diagonal Reach
touch toes, squat. reach back w/ one arm at a time (thoracic mobility). stretch hamis. repeat.
539
Stability Ball Pec Stretch
start sitting on stability ball. roll down so traps are on ball w/ legs at 90° and glutes activated. go into 135° shoulder flexion.
540
Stability Ball Rollouts w/Perturbations
coach pertubates stability ball
541
Staggered Stance Barbell Hip Thrust
1 leg in front of other w/ back on bench/something elevated
542
Staggered-Stance to Jump Stop
Staggered Stance to Shuffle Stop
Staggered Stance to Side Stop
Staggered Stance to Split-Stop
take 1 step forward then jump stop
take 1 step forward, turn, then shuffle once and stop
take 1 step forward and side stop
take 1ish step forward then stop in staggered stance
543
Standing Band W or Standing Shoulder W with Band
hold band and pull it apart horizontally/elbows back retracting scaps
544
standing chin tucks vs standing Chin tuck rotations
both stand against wall. chin tucks=up and down. rotations = double chin then rotate left/right
545
standing shoulder CARs
don't need wall. If someone is moving torso too much, do quadruped w/ pipe on their back
546
Standing Start
regular sprinting start
547
Standing Supported 1-Arm Trap Raise ISO Holds
if doing right arm, then have right leg slightly in front. sink into left hip pointing belt buckle to left foot. put left forearm on end of bench. do trap raise iso hold.
548
Step-Back Rotational Scoop Toss
hop back a bit with back leg then do it normally
549
Step-Up Cycle Jumps
place 1 foot on step other off. jump up and replace feet
550
Step-Up Jumps
place 1 foot on step other off. jump up and DON'T replace feet
551
Stiff-Leg Bounding
As little bend in the knees as possible
552
Stride Jump Crossover
1 foot on bench. other on ground. jump laterally pushing off top foot
553
Straight Leg Lowering with Hands on Wall
put hands on wall. lift both feet up and lower 1 at a time exhale when lowering
554
Suitcase Deadlift
Deadlift using DBs lower on sides of you
555
Sumo Block Pull
Sumo deadlift from blocks
556
Super dog
bird dog but go on forearms and kick 1 leg back at a time - no arms (it's for ppl with too much extension/anterior pelvic tilt)
557
Supine 90/90 Adductor Pull-in with Left Reach
90° knee bend feet on wall. sink into left hip. drive left heal into wall and lift right leg off wall. reach left arm down left side so you bend
558
Supine Band Pullapart on Roller
exactly how it sounds. However, initiate movement with humorous (don't immediately just retract scaps - that will come later)
559
Supine Banded Shoulder Flexion on Roller
pull band apart w/ hands as you go back
560
Supine Left Stance Breathing or Supine Breathing - left hip/knee and right shoulder flexed
left knee bent. right shoulder flexed. bias left knee a little towards IR. place left hand on stomach and as you exhale use breath to push ribs down
561
Supine Dynamic Hip Internal Rotation
hug 1 knee to chest and IR hip a bit (foot moves away from body)
562
Supine ER & IR Holds
on ground. 1 arm ER and 1 arm IR (w/ IR arm, place a mat at end range of IR ROM).
563
Supine Foam Roller Crush
flex arms about 20° OH. bend legs 90° squeeze small foam roller btwn legs and IR hips (feet out)
564
Supine hip extension with reach
Same as thomas test but actively push leg down and reach that side arm opposite side at 90° above chest (1 leg holding knee)
565
Supine Hip Flexion PAILs/RAILs
lift 1 knee up into hip flexion. then grab that knee and push it into hand (create resistance). hold for 10 (PAILs). then let go w/ hands and actively drive as much hip flexion as possible (RAILs).
566
Supine Hip Flexion w/ Knee Hinges
drive 1 knee into maximum hip flexion. add little ball to squeeze to maintain it. then extend knee as much as possible while not moving hip
567
Supine Hooklying T8 Extension
arms up. bend knees put feet on 2 in pad. foam roller btwn knees. exhale and posterior tilt pelvis. think of driving heals towards butt. on each exhale go into more and more shoulder flexion
568
Supine Overhead Broomstick Mobs
hold stick pronated. go OH down to ground, then back up to top.
569
Supine Pec Minor Stretch
athlete lays on PT table w/ 1/2 foam roller under head while coach pushes shoulders towards toes (athlete goes into anterior pelvic tilt)
570
Supine PNF Diagonal (D2/Backhand)
lay on PT table. athletes 1 arm goes from thumb down around belly button to thumb down in complete shoulder flexion while coach provides resistance from behind arm whole time
571
Table Adductor Dips
point 1 toe up slightly forward on edge of PT table . Point other foot over 90° away so facing side. squat down a little to stretch adductor
572
Table Calf Mob
sit on table/bench w/ 1 foot over edge. put lax ball low calf and KB on toe and dorsiflex/rock laterally searching for tight areas
573
Table Hug with Posterior Tilt
put hips to table and hug it. allow back to round and put minimal pressure on feet.
574
Tall-Kneeling 1-arm Kettlebell Overhead Press
regular grip not bottoms up
575
Tall Kneeling Cable Press to Overhead Lift
use core-bar (can use rope) pronated grip facing away from cable. press away and lift OH, when returning to start, allow arm on cable side to bend back w/ some thoracic rotation to that side.
576
Toe Touch vs Toe Touch Correctives
Toe Touch: put hands OH then touch toes. repeat same each time. Toe Touch Correctives: put heals on mat and pad or foam roller btwn bottom thighs. touch toes
577
T-Pushups
push up then rotate and raise 1 hand to ceiling. switch each side.
578
TRX Busdriver
Face away from TRX. do circles but going other way when you get to shoulder.
579
TRX Deep Squat Prying
squat with TRX then swivel back and forth (reset after a couple sways)
580
TRX Flutters
feet on 1 foot block. similar to TRX fallout but alternating arms (fluttering)
581
TRX Hinged Lat Stretch w/ Hip Shifts
Face TRX arms extended supinated grip. foam roller btwn thighs. go into hip hinge. hip shift back and forth by putting 1 knee behind other then switch
582
TRX Inverted Row Mechanical Advantage Drop Set
Start w/ feet on box, then on floor, then slowly move up a couple times
583
TRX serratus slides
drop elbows low at bottom and only go to where hands are about in front of head
584
TRX Skater squat
holding TRX, squat back w/ 1 leg until shin of back leg almost touches ground.
585
TRX yoga push-ups
TRX on feet
586
Turn and Burn
essentially med ball shot put but start facing away from wall, turn, shuffle once and throw
587
Upper Trap Rolling
place ball on corner of wall, bend over and roll upper traps
588
Vertical Pallof Press
face away from cable holding rope. split stance. press up (not straight up)
589
Walk In Starts 5-15
walk 5 sprint 15
590
Walking Bowler Squat to Figure-4
bowler squat to figure 4 (figure 4 is 1 knee up at 90° opp arm opp leg)
591
Wall Assisted Deep Squat Lower Trap Raise
Do deep squat w/ back to wall then lift up arms at like 135° thumbs back
592
Wall Assisted Load and Explode
2 hands on wall just below shoulder height. feet back so body is angled. put 1 leg all the way back on heal then explode up into 90° hip flexion on toes
593
Wall Hip Flexor Mobilization
1/2 kneeling 1 hand on wall. use other hand to hold back foot. front foot a little off wall. lean forward knee to wall meanwhile pull up on back foot.
594
Wide Stance Quadruped Plank
quadruped. then separate knees further. point feet out. put forearms on ground more than 90°
595
X-Band Walk
put light band on outside of each feet. hold band with arms in an x form
596
X-Pulldown
Should be in good amount of extension
597
Yoga Plex
essentially go into a spiderman stretch while putting hands in front on 12 inch box. take 1 arm and do full circle (thoracic mobility)
598
Yoga Push-up w/Opposite Arm/leg Reach
yoga push up then reach for opp leg w/ 1 arm
599
Zig Zag Hurdle Jump
set up hurdles zig zag no space really btwn them. zig zag forward and then backward. dont turn towards each hurdle each time (mainly stay facing forward)
