Exercise List

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1. AROM abdom flx bridge (crunch) supine w/ball (Abdominal bridge crunch on ball)
2. AROM abdom flx supine w/ball (Ball curl up)
3. AROM abdom rotn bridge supine w/ball (Abdominal bridge oblique curl up on ball)
4. AROM abdom rotn supine w/ball (Abominal oblique curl up in supine with ball)
5. AROM ankle PF bil stand w/ball (Ball incline)
6. AROM ankle PF sit w/ball (Heel lift on ball)
7. AROM ankle PF uni stand w/ball (Single ball incline)
8. AROM cerv ext w/ball (Neck press back at wall)
9. AROM cerv flx at wall w/ball (Neck bend at wall)
10. AROM cerv retract w/ball (Wall chin tuck)
11. AROM cerv rotn w/ball (Neck turns at wall)
12. AROM cerv sidebend w/ball (Neck sidebend at ball)
13. AROM hip ext alt straight leg w/ball (Straight leg up bridge on ball)
14. AROM hip ext straight leg w/ball (Straight leg bridge on ball)
15. AROM hip marching on Ball (Marching on ball)
16. AROM hip marching w/alt arms on Ball (Marching arm salute on ball)
17. AROM hip marching w/same arms on Ball (Marching same arm/leg on ball)
18. AROM hip/knee stance uni w/ball toss (Side wall throw)
19. AROM knee flx uni supine w/ball (Ball leg rolls)
20. AROM knee squat uni w/incline slide & ball (Single squat w/ball)
21. AROM knee stance uni catch w/ball (Single leg ball throw)
22. AROM knee wall slide bil for VMO (VMO wall slide)
23. AROM knee wall slide bil full w/Ball (Ball 90 wall slide)
24. AROM knee wall slide bil partial w/Ball (Ball partial wall slide)
25. AROM knee wall slide uni partial w/Ball (Ball one leg wall squat)
26. AROM knee wall slide VMO bil full w/Ball (Ball wall VMO squat)
27. AROM lumbar alt arm prone on Ball (Arm lifts on ball)
28. AROM lumbar alt arm supine on Ball (Supine arm raise on ball)
29. AROM lumbar alt arm/leg (hip bird dog) w/ball (Hip bird dog)
30. AROM lumbar alt arm/leg on Ball (Arm/leg march on ball)
31. AROM lumbar alt arm/leg supine on Ball (Leg arm extend bridge on ball)
32. AROM lumbar alt leg prone on Ball (Leg lifts on ball)
33. AROM lumbar alt leg supine on Ball (Leg extend bridge on ball)
34. AROM lumbar alt leg/arm (trunk bird dog) w/ball (Trunk bird dog on ball)
35. AROM lumbar arm walk prone w/Ball (Ball walk out)
36. AROM lumbar bil arm prone on Ball (Double arm raise on ball)
37. AROM lumbar bridging bil on Ball (Ball bridge)
38. AROM lumbar bridging hamstring bil w/ball (Bridged hip lift)
39. AROM lumbar bridging hamstring uni w/ball (Single leg bridge hip lift)
40. AROM lumbar ext (superman) w/ball (Ball superman)
41. AROM lumbar ext kneel w/ball (Ball kneel and extend)
42. AROM lumbar ext prone legs bent w/ball (Bent knee back press up)
43. AROM lumbar ext prone legs straight w/ball (Back press up on ball)
44. AROM lumbar ext supine on Ball (Ball sit to arch over)
45. AROM lumbar flx (crunches) supine on Ball (Crunches on ball)
46. AROM lumbar flx w/knee ext on Ball (LAQ on ball)
47. AROM lumbar front to back sit on Ball (Front sit slide on ball)
48. AROM lumbar kneeling diag w/Ball (Kneeling trunk twist with ball)
49. AROM lumbar leg abd prone on Ball (Prone ball leg out)
50. AROM lumbar rotn supine w/ball (Ball twist)
51. AROM lumbar same arm/leg prone Ball (Half superman on ball)
52. AROM lumbar same arm/leg supine Ball (Half superman face up on ball)
53. AROM lumbar side to side sit on Ball (Sitting side tilt on ball)
54. AROM lumbar sidebend kneel w/ball (Kneeling sidebend w/ball)
55. AROM lumbar sidebend w/ball (Ball sidebend)
56. AROM lumbar static bridge w/ball (Ball static bridge)
57. AROM lumbar static bridge w/hip abd/add on ball (Static bridge hip spreads on ball)
58. AROM shld abd bil sit on Ball (Side arm raises on ball)
59. AROM shld abd kneel w/ball (Side arm w/ball)
60. AROM shld circum w/ball (Ball roll at wall)
61. AROM shld flx alt bil sit on Ball (Alternating arms on ball)
62. AROM shld flx bil sit on Ball (Front arm raises on ball)
63. AROM shld flx/add sit w/ball (Ball table roll)
64. AROM shld pendulum w/ball (Ball pendulum)
65. AROM shld push-up w/ball (Ball push up)
66. AROM static cerv at wall w/ball (Ball neck stability in standing)
67. AROM thoracic/lumbar rotn diag on Ball (Trunk diagonals on ball)
68. AROM trunk flx alt supine w/ball (Static diagonal crunch w/ball)
69. AROM trunk flx supine w/ball (Static abdominal crunch w/ball)
70. AROM trunk rotn kneel w/ball (Kneel and twist with ball)
71. AROM trunk rotn supine w/ball (Trunk twist on ball)
72. Resist elbow ext alt on Ball w/elastic (Elastic Triceps pull down on ball)
73. Resist elbow ext alt on Ball w/wt (DB Triceps lift on ball)
74. Resist elbow ext bil supine on Ball w/wt (DB Triceps extend on ball)
75. Resist elbow flx alt w/elastic on Ball (Elastic Biceps curl on ball)
76. Resist elbow flx alt w/wt on Ball (DB Biceps curl on ball)
77. Resist knee ext bil supine w/ball (Ball leg press)
78. Resist knee squat with ball (Ball squat)
79. Resist lumbar oblique crosspull on Ball (Diagonal back pull on ball)
80. Resist lumbar static bridge on ball w/hip abd/add w/elastic (Elastic static bridge with hips)
81. Resist shld abd bil on Ball w/wt (DB side arm raises on ball)
82. Resist shld diag D1 ext on Ball w/elastic (D1 shoulder diagonal on ball)
83. Resist shld diag D1 flx on Ball w/elastic (Elastic diagonal pull up on ball)
84. Resist shld diag D2 ext on Ball w/elastic (D2 shoulder diagonal on ball)
85. Resist shld diag D2 flx on Ball w/elastic (D2 upward diagonal on ball)
86. Resist shld ER abd 45 on ball w/elastic (Shoulder pullout w/tubing on ball)
87. Resist shld ER abd 90 on ball w/elastic (Shoulder adv outward pullout on ball w/tubing)
88. Resist shld ER on Ball w/elastic (Elastic outward arm on ball)
89. Resist shld ER on Ball w/pulley (Pulley arm pull out on ball)
90. Resist shld ext kneeling ball w/elastic (Prone elastic Lat pulls)
91. Resist shld flx prone kneel on ball w/elastic (Face down arm lift)
92. Resist shld flx supine on ball w/elastic (Face up front lifts)
93. Resist shld fly (high) on Ball w/elastic (Elastic high fly on ball)
94. Resist shld fly (low) on Ball w/elastic (Elastic low fly on ball)
95. Resist shld horiz abd bil prone on Ball w/wt (DB prone rows on ball)
96. Resist shld horiz abd on Ball w/elastic (Elastic arm out crosses on ball)
97. Resist shld horiz abd on Ball w/pulley (Pulley arm out crosses on ball)
98. Resist shld horiz add bil supine on ball w/wt. (DB Flys on ball)
99. Resist shld horiz add on Ball w/elastic (Elastic arm in cross on ball)
100. Resist shld horiz add on Ball w/pulley (Pulley in cross on ball)
101. Resist shld IR on Ball w/elastic (Elastic arm pull in on ball)
102. Resist shld IR on Ball w/pulley (Pulley arm pull in on ball)
103. Resist shld Lat pulls on Ball w/elastic (Elastic Lat pull on ball)
104. Resist shld overhead plyometric throw w/ball (Overhead plyo throw)
105. Resist shld overhead/chest catch plyometric throw w/ball (Plyo overhead throw chest catch)
106. Resist shld presses bridging on Ball (DB shoulder press on ball)
107. Resist shld retract bil prone on Ball w/wt (DB rows on ball)
108. Resist shld retract bil sit on Ball w/elastic (Elastic rows on ball)
109. Resist shld reverse fly (high) on Ball w/elastic (Elastic reverse fly on ball)
110. Resist shld reverse fly (low) on Ball w/elastic (Elastic reverse upper fly on ball)
111. Resist shld scaption w/ball (Ball scaption)
112. Resist shld side plyometric throw w/ball (Plyo side throw catch)
113. Stretch cerv rotn/ext supine w/ball (Diagonal neck stretch on ball)
114. Stretch hamstring kneel w/ball (Ham stretch on ball)
115. Stretch hamstring/adductor uni sit w/ball 1 (Single ham/inner thigh stretch on ball)
116. Stretch hamstring/adductor uni sit w/ball 2 (Single ham/inner thigh stretch on ball 2)
117. Stretch hamstring/adductors bil sit w/ball (Ham/inner thigh stretch on ball)
118. Stretch hamstrings supine w/ball (Ham stretch kick up)
119. Stretch hip adductors sit w/ball (Inside leg stretch on ball)
120. Stretch hip extensors supine w/ball (figure 4) (Figure 4 on ball)
121. Stretch hip flexor kneel w/ball (Kneeling hip stretch with ball)
122. Stretch lumbar ext supine rocking w/ball (Ball rocking walkout arm stretch)
123. Stretch lumbar flx w/ball (Face down back stretch)
124. Stretch lumbar sidebend kneel w/ball (Side stretch on ball)
125. Stretch lumbar sidebend sit w/ball (Ball sitting side stretch)
126. Stretch shld/Lats overhead w/ball (Overhead shoulder stretch with ball)

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