Exercises Flashcards
Flexibility - Stabilization (Static Stretching)
Gastrocnemius Soleus 90/90 hamstring Supine biceps femoris Standing biceps femoris Seated ball adductor Standing adductor Adductor magnus Kneeling hip flexor Supine piriformis Standing TFL Erector spinae Lat ball Pecs Upper traps/Scalenes Levator scapuae Sternocleidomastoid
Flexibility - Strength (Active-Isolated Stretching)
Gastrocnemius/Soleus (supination/pronation) 90/90 hamstring - extension Supine biceps femoris - extension Seated ball adductor - side-to-side Standing adductor - side-to-side Adductor magnus - bend/side/stand Kneeling hip flexor Standing TFL Lat ball Pecs Upper traps/Scalenes Levator scapulae Sternocleidomastoid
Flexibility - Power (Dynamic Stretching)
Tube walking side-to-side Prisoner squats Leg swings (front-to-back, side-to-side) Single-leg squat touchdown Lunge with reach (3 planes) Lunge with rotation (medicine ball) Push-up with rotation Russian twist (ball & medicine ball) Medicine ball rotation Medicine ball lift & chop
Core - Stabilization
Supine marching Bridge Prone floor cobra Quadruped raise Prone iso-abs Side iso-abs Ball bridge Ball cobra
Core - Strength
Knee-up Reverse crunch Reverse hypers Back extension Cable lift Cable chop Cable rotation Ball crunch
Core - Power
Soccer throw Rotation chest pass Front oblique throw Side oblique throw Back extension throw Ball pullover throw
Balance - Stabilization
Single-leg balance Single-leg reach (3 planes) Single-leg arm & leg motion Single-leg hip rotation Single-leg windmill Single-leg lift & chop Single-leg throw & catch
Balance - Strength
Single-leg squat Single-leg squat with cable Single-leg squat touchdown Single-leg squat Romanian deadlift Step-up to balance (3 planes) Lunge to balance (3 planes)
Balance - Power
Multi-planar hop to opposite leg (rotate planes)
Single-leg proprioceptive hop w/stabilization (3 planes)
Single-leg hop up w/stabilization (3 planes)
Single-leg hop down w/stabilization (3 planes)
Plyometric - Stabilization
Squat jump w/stabilization
Jump w/stabilization (3 planes)
Jump up w/stabilization (3 planes)
Jump down w/stabilization (3 planes)
Plyometric - Strength
Jump rope Repeat squat jumps Repeat tuck jumps Repeat butt kicks Repeat box jumps Power step-up Lunge jumps
Plyometric - Power
Skaters
Single-leg power step-up
Repeat hops (3 planes)
Box run steps (sagittal & frontal planes)
Total Body - Stabilization
Single-leg squat touchdown, curl to single-arm OH press
Single-leg Romanian deadlift, curl to single-arm OH press
Step-up balance, curl to OH press (3 planes)
Ball squat, curl to OH press
Single-leg cable squat to row
Total Body - Strength
Lunge, to OH press (3 planes)
Squat, curl to OH press
Step-up to OH press (sagittal plane)
Romanian deadlift, shrug to calf raise
Total Body - Power
Burpees Dumbbell snatch Two-arm push press Kettlebell hang clean and jerk Barbell clean
Chest - Stabilization
Push-up
Ball push-up
Standing cable chest press
Chest - Strength
Dumbbell chest press
Incline dumbbell chest press
Barbell chest press
Incline barbell chest press
Chest - Power
Plyometric push-up
Chest pass
Rotation chest pass
Speed tubing chest press
Back - Stabilization
Kettlebell renegade row Ball cobra Ball dumbbell row Single-leg cable pulldown Standing cable row
Back - Strength
Pull-up Supported dumbbell row Straight-arm cable pulldown Seated cable row Seated lat pulldown
Back - Power
Woodchop throw
Soccer throw
Ball pullover throw
Speed tubing row
Shoulder - Stabilization
Single-leg OH press
Single-leg scaption
Ball OH press
Ball combo (1&2)
Shoulder - Strength
Seated lateral raise Seated OH press Standing shoulder flexion Shoulder shrug Cable shoulder press
Shoulder - Power
Overhead throw (jump)
Front oblique throw
Speed tubing shoulder press
