Exercise List

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1. AROM abdominal bracing prone alt legs (Alternating leg prone plank)
2. AROM abdominal bracing prone elbow/knees (Prone knee plank)
3. AROM ankle DDF uni (eccentric) (Single heel raise eccentrics)
4. AROM ankle DF bil (eccentric) (Heel raise eccentrics)
5. AROM hip jump bil w/BOSU (Bosu double jump)
6. AROM hip jump uni w/BOSU (Bosu single jump)
7. AROM hip single leg balance w/BOSU (Single leg Bosu balance)
8. AROM hip single leg side w/BOSU (Single leg out Bosu balance)
9. AROM hip twist jump w/BOSU (Bosu jump twist)
10. AROM knee squat bil plyo jump w/incline slide (Incline slide double plyo jump)
11. AROM knee squat bil rotn w/incline slide/wobble (Incline slide rotation squat)
12. AROM knee squat partial w/roll (Foam roll squat)
13. AROM lumbar ext w/BOSU (superman) (Bosu superman)
14. AROM lumbar flx alt arm leg w/BOSU (Bosu upside down bird dog)
15. AROM lumbar flx crunch twist w/BOSU (Bosu twist crunch)
16. AROM lumbar flx recip arm leg w/BOSU (Bosu reach and flex)
17. AROM lumbar hip ext uni prone w/ball (Back leg lift on ball)
18. AROM lumbar hip/knee flx bil prone w/ball (Down crunch on ball)
19. AROM lumbar knee flx uni prone w/ball (Ham curl on ball)
20. AROM shld push up arm lift (Push up arm lift)
21. AROM shld push up circum w/ball (Single shoulder circle push up)
22. AROM shld push up floor w/ball (Push up ball bridge)
23. AROM shld push up kneel w/BOSU (Bosu kneeling push up)
24. AROM shld push up kneeling tilt w/BOSU (Bosu kneeling tilt push up)
25. AROM shld push up offset w/Medicine Ball (Medicine ball offset push-up)
26. AROM shld push up tilt w/BOSU (Bosu tilt push up)
27. AROM shld push up w/BOSU (Bosu push up)
28. AROM shld push-up w/Medicine Ball (Medicine ball push-up)
29. AROM shld scap stab w/ball (Push up static ball bridge)
30. AROM shld stepover Medicine Ball w/Ball stability (Medicine ball shoulder stepover)
31. AROM shld stepovers w/Medicine Ball (Medicine ball stepover)
32. AROM shld uni push-up (One arm push-up)
33. AROM shld uni push-up w/disk (One arm push-up on disk)
34. AROM trunk rotn sit w/BOSU (Bosu sitting trunk twist)
35. AROM trunk sidebend beg w/BOSU (Bosu sidebend)
36. AROM trunk sidebend w/BOSU (Bosu side plank)
37. Isometric knee squat narrow stance ball lift on roll (Narrow squat ball lift on foam)
38. Isometric knee squat wide stance ball lift on roll (Wide squatting ball lift on roll)
39. Resist Clean and Jerk lift w/Barbell (part 1) (Barbell clean and J\jerk (part 1))
40. Resist Clean and Jerk lift w/Barbell (part 2) (Barbell clean and jerk (part 2))
41. Resist elbow Brachialis lift alt bil w/wt (Double DB alt Brachialis lift)
42. Resist elbow ext at wall w/Medicine Ball (Ball Triceps extend at wall)
43. Resist elbow ext overhead bil w/wt (Double DB triceps overhead lift)
44. Resist elbow flx alt bil w/wt (Hammer Curl) (DB Hammer curl)
45. Resist elbow flx bil w/wt (Double DB biceps curl)
46. Resist elbow flx diag alt bil w/wt (Buzzy Curl) (DB Buzzy curl)
47. Resist elbow flx/ext abd w/Bodyblade (Bodyblade side jab)
48. Resist elbow flx/ext kneel w/Bodyblade (Bodyblade kneeling forward push/pull)
49. Resist elbow flx/ext overhead lunge w/Bodyblade (Bodyblade lunge overhead chest press)
50. Resist elbow flx/ext overhead w/Bodyblade (Bodyblade overhead press)
51. Resist elbow flx/ext w/Bodyblade (Bodyblade forward push/pull)
52. Resist elbow flx/wrist rotn alt bil w/wt (Zottman Curl) (DB Zottman curl)
53. Resist hip abd uni sidelying w/wt. (eccentrics) (Side leg raise eccentrics w/wt.)
54. Resist hip launch w/Medicine Ball (Ball knee launch)
55. Resist hip/knee flx (fwd full lunge) w/wt (DB full lunge squat)
56. Resist hip/knee flx (reverse lunge) w/wt (DB full reverse lunge)
57. Resist hip/knee flx sit w/Medicine Ball (Ball V curl unsupported)
58. Resist hip/knee flx sit w/support w/Medicine Ball (Ball V curl)
59. Resist knee Deadlift conventional w/Barbell (Barbell deadlift conventional stance)
60. Resist knee Deadlift Sumo Stance w/Barbell (Barbell deadlift sumo stance)
61. Resist knee flx (eccentric w/wt.) (Hamstring eccentrics w/wt.)
62. Resist knee forward diagonal lunge reach w/Medicine Ball (Ball forward diagonal reach)
63. Resist knee forward diagonal w/Medicine Ball (Ball forward diagonal lunge)
64. Resist knee forward lunge reach w/Medicine Ball (Ball forward lunge reach)
65. Resist knee forward lunge w/ Medicine Ball (Ball forward lunge)
66. Resist knee forward squat w/wt (DB forward squat)
67. Resist knee forward wide squat w/wt (DB forward wide squat)
68. Resist knee frontal squat w/wt (DB front squat)
69. Resist knee hack squat w/wt (DB hack squat)
70. Resist knee jump and throw w/Medicine Ball (Medicine ball jump throw)
71. Resist knee jump overhead throw catch w/Medicine Ball (Medicine ball jump/rebound)
72. Resist knee jump overhead w/Medicine Ball (Medicine ball jump)
73. Resist knee jump sidestep w/Medicine Ball (Medicine ball side plyo jump)
74. Resist knee jump w/Medicine Ball (Medicine ball overhead jump)
75. Resist knee lunge twist w/Medicine Ball (Ball forward lunge twist)
76. Resist knee lunge/walk throw and catch w/Medicine Ball (Ball forward step throw and catch)
77. Resist knee reverse diagonal lunge reach w/Medicine Ball (Ball diagonal step back reach)
78. Resist knee reverse diagonal lunge w/Medicine Ball (Ball diagonal step back)
79. Resist knee reverse lunge reach w/Medicine Ball (Ball reverse lunge reach)
80. Resist knee reverse lunge w/Medicine Ball (Ball reverse lunge)
81. Resist knee reverse lunge/walk throw and catch w/Medicine Ball (Ball reverse walk throw and catch)
82. Resist knee side lunge reach w/Medicine Ball (Ball side lunge reach)
83. Resist knee side lunge w/Medicine Ball (Ball side lunge)
84. Resist knee squat partial behind head w/Medicine Ball (Medicine ball partial squat)
85. Resist knee squat partial chest hold w/Medicine Ball (Medicine ball chest squat)
86. Resist knee squat partial overhead w/Medicine Ball (Medicine ball overhead squat)
87. Resist knee squat throw w/Medicine Ball (Squat back throw)
88. Resist knee thigh circle stepping w/Medicine Ball (Medicine ball thigh circle)
89. Resist knee throw and catch w/Medicine Ball (Foot to hand catch)
90. Resist knee throw reverse w/Medicine Ball (Medicine ball backward mule kick and catch)
91. Resist leg lift chest press supine w/Medicine Ball (Ball leg lift/chest press)
92. Resist leg lift chest throw plyo supine w/Medicine Ball (Ball leg lift/plyo catch)
93. Resist leg lift chest throw supine w/Medicine Ball (Ball leg lift/chest throw)
94. Resist lumbar ext lift (deadlift) w/wt (DB deadlift)
95. Resist lumbar ext prone w/Medicine Ball (Medicine ball trunk raise)
96. Resist lumbar ext sit w/Medicine Ball (Sitting ball overhead lift)
97. Resist lumbar ext stand w/Medicine Ball (Standing ball overhead lift)
98. Resist lumbar flx supine arms up w/Medicine Ball (Overhead ball sit up)
99. Resist lumbar flx supine reverse curl w/Medicine Ball (Medicine ball leg lift)
100. Resist lumbar flx supine w/Medicine Ball (Ball sit up)
101. Resist lumbar flx supine w/Medicine Ball reverse crunch (Medicine ball reverse crunch)
102. Resist lumbar flx/crunch supine w/Medicine Ball (Medicine ball reverse sit up crunch)
103. Resist lumbar rotn prone w/Medicine Ball (Medicine ball trunk lift twist)
104. Resist lumbar rotn stand w/Medicine Ball (Medicine ball grab and twist)
105. Resist lumbar sidebend w/Medicine Ball (Medicine ball sidebend)
106. Resist partner full twist pass stand w/Medicine Ball (Medicine ball full twist pass)
107. Resist partner half twist pass kneel w/Medicine Ball (Kneeling twist pass)
108. Resist partner half twist pass sit w/Medicine Ball (Sitting twist pass)
109. Resist partner half twist pass stand w/Medicine Ball (Medicine ball twist pass)
110. Resist partner side rotation throw w/Medicine Ball (Medicine ball partner side throw/catch)
111. Resist shld abd (eccentric w/wt.) (DB lateral raise eccentrics)
112. Resist shld abd sidelying w/Medicine Ball (Sidelying ball side arm raise)
113. Resist shld abd/add forward squat w/Bodyblade (Bodyblade forward ab/thigh)
114. Resist shld abd/add kneel w/Bodyblade (Bodyblade half kneel forward side to side)
115. Resist shld abd/add overhead w/Bodyblade (Bodyblade lunge overhead vertical press)
116. Resist shld alphabet supine w/Medicine Ball (Ball alphabet on back)
117. Resist shld alphabet w/Medicine Ball (Ball alphabet)
118. Resist shld bent over row w/barbell (Barbell bent row)
119. Resist shld bent row partial kneel w/wt (Partial kneel bent row)
120. Resist shld chest throw kneel w/Medicine Ball (Kneeling throw and catch)
121. Resist shld chest throw sidestep w/Medicine Ball (Medicine ball side step throw)
122. Resist shld chest throw stand w/Medicine Ball (Chest throw)
123. Resist shld chest throw supine w/Medicine Ball (Supine chest throw)
124. Resist shld chest throw tall kneel w/Medicine Ball (Half kneel chest throw)
125. Resist shld chest throw tall kneel/push up w/Medicine Ball (Chest throw/push-up drill)
126. Resist shld chest throw uni supine w/Medicine Ball (One arm supine chest throw)
127. Resist shld chest throw w/lunge w/Medicine Ball (Chest lunge throw)
128. Resist shld circum abd w/wheel (Side shoulder spin)
129. Resist shld circum sidelying w/Medicine Ball (Sidelying ball overhead circles)
130. Resist shld circum supine w/Medicine Ball (Ball shoulder circles)
131. Resist shld circum w/wheel (Shoulder spin)
132. Resist shld circumduction bil w/Medicine Ball (Medicine ball arm circles)
133. Resist shld clock throw w/Medicine Ball (Medicine ball clock throw)
134. Resist shld diag ankle/shld bil w/Medicine Ball (Ball ankle half chop)
135. Resist shld diag bil single leg w/Medicine Ball (Medicine ball one leg V chop)
136. Resist shld diag D1 supine w/Medicine Ball (Shoulder ball downward diagonal)
137. Resist shld diag D2 supine w/Medicine Ball (Ball shoulder diagonals)
138. Resist shld diag hip/shld bil w/Medicine Ball (Medicine ball diagonal)
139. Resist shld diag knee/shld bil w/Medicine Ball (Ball knee half chop)
140. Resist shld diag lift bil w/Medicine Ball (Medicine ball V chop)
141. Resist shld drop/catch w/Medicine Ball (Ball drop and catch)
142. Resist shld ER catch sit w/Medicine Ball (Sitting inward ball throw)
143. Resist shld ER plyometric w/elastic/weight (Shoulder backward plyometric training w/elastic)
144. Resist shld ER sidelying w/Medicine Ball (Sidelying ball side lift)
145. Resist shld ER throw w/Medicine Ball (Ball outside wall throw)
146. Resist shld ER/IR catch/throw sit w/Medicine Ball (Sitting inward catch and throw)
147. Resist shld flx (eccentric w/wt.) (DB front raise eccentrics)
148. Resist shld flx/ext bil w/Medicine Ball (Medicine ball overhead lift)
149. Resist shld flx/ext w/Bodyblade (Bodyblade forward up/down)
150. Resist shld horiz abd/add w/Bodyblade (Bodyblade forward side to side)
151. Resist shld horiz abd/add w/Medicine Ball (Medicine ball side to side)
152. Resist shld IR partner throw half kneel w/Medicine Ball (Half kneel inward partner throw)
153. Resist shld IR partner throw kneel w/Medicine Ball (Kneeling inward partner throw)
154. Resist shld IR partner throw stance w/Medicine Ball (Lunge inward partner throw)
155. Resist shld IR partner throw w/Medicine Ball (Standing inward partner throw)
156. Resist shld IR plyometric w/elastic/weight (Shoulder plyometric training w/elastic)
157. Resist shld IR throw kneel w/arm abd w/Medicine Ball (Kneeling inward wall throw)
158. Resist shld IR throw stand w/arm abd w/Medicine Ball (Standing inward wall throw)
159. Resist shld IR throw w/Medicine Ball (Ball inside wall throw)
160. Resist shld oval fly w/wt (Oval fly)
161. Resist shld overhead press bil side w/wt (Double DB overhead press)
162. Resist shld overhead press w/barbell (Barbell overhead press)
163. Resist shld overhead throw at wall w/Medicine Ball (Overhead wall throw)
164. Resist shld overhead throw kneel w/Medicine Ball (Kneeling overhead throw)
165. Resist shld overhead throw stand w/Medicine Ball (Standing overhead throw)
166. Resist shld overhead throw tall kneel w/Medicine Ball (Half kneel overhead throw)
167. Resist shld overhead throw tall kneel/push up w/Medicine Ball (Overhead throw/push-up drill)
168. Resist shld overhead throw w/lunge/ Medicine Ball (Overhead lunge throw)
169. Resist shld partner chest throw sidestep pair w/Medicine Ball (Medicine ball sidestep travel throw)
170. Resist shld partner chest throw sidestep w/Medicine Ball (Medicine ball partner side step throw)
171. Resist shld partner overhead side throw supine w/Medicine Ball (Floor to partner side throw)
172. Resist shld partner overhead throw 2 supine w/Medicine Ball (Floor to partner throw)
173. Resist shld partner overhead throw chair sit w/Medicine Ball (Sitting partner overhead throw)
174. Resist shld partner overhead throw supine w/Medicine Ball (Foot to foot partner overhead throw)
175. Resist shld partner side throw sit w/Medicine Ball (Sitting partner side throw)
176. Resist shld pullover partial w/wt (Pullover)
177. Resist shld push up double w/Medicine Ball (Medicine ball double push-up)
178. Resist shld reverse partner throw half kneel w/Medicine Ball (Half kneel backward partner throw)
179. Resist shld reverse partner throw kneel w/Medicine Ball (Kneeling backward partner throw)
180. Resist shld reverse partner throw stance w/Medicine Ball (Lunge backward partner throw)
181. Resist shld reverse partner throw stand w/Medicine Ball (Standing backward partner throw)
182. Resist shld row bil prone w/ball (Prone stability ball weighted row)
183. Resist shld side throw w/trampolet w/Medicine Ball (Trampolet V chop)
184. Resist shld trunk circle walk w/Medicine Ball (Medicine ball circle walk)
185. Resist shld twist press bil w/wt (Arnold Press) (Arnold press)
186. Resist shld/chest throw w/ball w/trampolet (Plyo ball chest throw and catch)
187. Resist Snatch Lift w/Barbell (part 1) (Barbell snatch lift (part 1))
188. Resist Snatch Lift w/Barbell (part2) (Barbell snatch lift (part 2))
189. Resist thigh circle w/Medicine Ball (Ball agility thigh circles)
190. Resist trunk circle w/Medicine Ball (Ball agility trunk circles)
191. Resist trunk rotn pivot swing w/Medicine Ball (Medicine ball pivot swing)
192. Resist trunk rotn shld swing partial w/Medicine Ball (Medicine ball partial swing)
193. Resist trunk rotn/shld swing w/Medicine Ball (Medicine ball golf swing)
194. Resist wrist ext eccentrics rapid w/wt (Tubing wrist eccentrics)
195. Resist wrist ext/flx w/bar (Bar twist)
196. Resist wrist sup w/bar (Bar bend down)

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