Exercises to catagorize Flashcards
1
Q
Ball squat, curl to press
A
Total body stabilization
2
Q
Seated dumbbell shoulder press
A
Strength
3
Q
Two arm push press
A
Total body power
4
Q
Push up
A
Stabilization
5
Q
Step up to overhead press
A
Total body strength
6
Q
Soccer throw
A
Power
7
Q
Single leg Dumbbell scaption
A
Stabilization
8
Q
Single leg squat to row
A
Total body stabilization
9
Q
Lunge to two arm dumbbell press
A
Total body strength
10
Q
Seated cable row
A
Strength
11
Q
OH medicine ball throw
A
Power
12
Q
Dumbbell snatch
A
total body power
13
Q
Romanian deadlift, shrug to calf raise
A
total body strength
14
Q
Medicine ball pullover throw
A
Power
15
Q
Ball cobra
A
stabilixation
16
Q
Standing dumbbell shoulder flexion
A
strength
17
Q
Standing cable row
A
stabilization
18
Q
Single leg overhead press
A
Stabilization
19
Q
Barbell clean
A
Total body power
20
Q
Plyo pushup
A
Power
21
Q
Seated stability ball military press
A
Stabilization
22
Q
Squat, curl, to two arm press
A
Total body strength
23
Q
Squat thrust (burpies)
A
Total body power
24
Q
Seated dumbbell lat raise
A
Strength
25
Ball dumbbell chest press
stabilization
26
Speed tubing row
Power
27
Seated shoulder dumbbell press
Strength
28
Front medicine oblique throw
Power
29
Shoulder shrug
Strength
30
Woodchop throw
Power
31
Straight arm pull down
Strength
32
Multiplanar step up to balance, curl, to overhead press
Stabilization
33
flat dumbbell bench press
Strength
34
Rotation chest pass
Power
35
Barbell bench press
Strength
36
Speed tubing chest press
Power
37
Ball push up
stabilization
38
pull up
strength
39
Step up to overhead press
Total body strength
40
KB hang clean and jerk
Total body power
41
SL Romanian deadlift, curl to OH press
Stabilization, total body
42
Standing cable chest press
Stabilization
43
Single leg squat touchdown, curl to OH press
total body stabilization
44
Incline dumbbell chest press
Strength
45
KB renegade row
Stabilization
46
SL pull down
Stabilization
47
Ball dumbbell row
stabilization
48
Seated lat pulldown
Strength
49
Incline barbell bench press
Strength
50
Supported dumbbell row
Strength
51
barbell squat
Leg strength
52
Tuck jump
Leg power
53
Ball squat
Leg stabilization
54
Leg press
Strength
55
Multiplanar step up to balance
stabilization
56
Cable leg extension
Strength
57
Box jumps
Power
58
Cable hamstring curl
strength
59
Bosu ball squat
Stabilization
60
Cable squat
Stabilization
61
Romanian deadlift
Strength
62
Squat jump
Power
63
Power step ups
Power
64
Ball hamstring curl
Stabilization
65
lunge jumps
Power
66
Box jumps
Power
67
Soleus supination and pronation
active isolated stretches
68
Static stretches and active
active hold range is different 1-2 seconds then repeat 5-10 reps
```
Soleus
Supine bicep femoris
90/90 hamstring
standing bicep femoris
Seated ball adductor
Adductor magnus
Supine piriformis
Erector spinae
Levator scapule
Sternocleoidmastoid
```
69
Dynamic stretches
```
Medicine ball rotation
Russian twist
prisoner squats
tube walking
Leg swings; front and back
Push up with rotation
```
70
Core stabilition exercises
```
Marching
Floor bridge
Ball bridge
two leg bridge
Floor prone cobra
Ball cobra
Prone iso abs(plank)
Side iso plank
```
71
Core strength exercises
```
Ball crunch
Reverse crunches
Back extensions
cable rotations
Knee ups
cable lifts
Cable chops
Reverse hypers
```
72
Core power exercises
```
Rotation chest pass
Medicine ball pullover throw
soccer throw
Front medicine ball oblique throw
Side medicine ball oblique throw
Medicine ball back extension throw
```
73
See balance and plyo chapters
10,11,12
74
SL squat touchdown, curl to OH press
Total body stabilization
75
Step up to overhead press sagital plane
Total body strength
76
Squat thrust
Total body power
77
SL squat to row
Total body stabilization
78
Ball push up
Chest stabilization
79
Incline dumbbell chest press
Chest strength
80
standing cable chest press
Chest stabilization
81
Incline barbell chest press
Chest strength
82
Speed tubing chest press
Chest power
83
SL pulldown
Back stabilization
84
Plyo push up
Chest power
85
Ball cobra
Back stabilization
86
Straight arm pull down
Back strength
87
KB renegade row
Back stabilization
88
Pull up
Back strength
89
Wood chop throw
Back power
90
Supported dumbbell row
Back strength
91
Spees tubing row
Back Power
92
SL overhead press
shoulder Stabilization
93
Seated dumbbell lat raise
Shoulder strength
94
Ball combos 1 and 2
Shoulder stabilization
95
Shoulder shrug
Shoulder strength
96
Overhead throw
Shoulder power
97
Standing dumbbell flexion
shoulder strength
98
Seated hammer curl
Bicep Strength
99
SL cable curl
Bicep stabilization
100
SL hammer curl
Bicep stabilization
101
Standing barbell curl
Bicep strength
102
Narrow grip push up
tricep stabilization
103
Narrow grip bench press
Tricep strength
104
SL Cable pressdown
Triceps stabilization
105
Supine bench barbell triceps extension
Tricep strength
106
Bosu ball squat
Legs stabilization
107
Cable squat
Legs stabilization
108
Box jumps
Legs power
109
Cable leg extension
leg strength
110
Cable hamstring curl
Leg strength
111
Ball hamstring curl
Leg stabilixation
112
Power step up
Leg power
