Exercise List

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1. AAROM shld flx w/elastic inward crosspull (Elastic assist cross up)
2. AAROM shld scaption w/elastic fwd crosspull (Crosspull scaption)
3. AROM abdominal eccentric SLR (SLR bend and lower)
4. AROM abdominal/lumbar training supine alt knee raise (Leg raise march)
5. AROM abdominal/lumbar training supine bent knee raise (Supine leg march)
6. AROM abdominal/lumbar training supine bil heel slides (Double heel slide)
7. AROM abdominal/lumbar training supine double leg lift (Double leg lift)
8. AROM abdominal/lumbar training supine double leg lift scissor (Double leg scissor lift)
9. AROM abdominal/lumbar training supine knee raises (Double leg raise/lift)
10. AROM abdominal/lumbar training supine uni heel slides (Heel slide march)
11. AROM alt arms supine hooklying (Hooklying alternating front raises)
12. AROM ankle circum bil w/wobble board (Ankle wobble board circles)
13. AROM ankle circum on wobble board (Wobble board circles)
14. AROM ankle DF w/hip flx bil supine w/roll (Neck/leg lift on foam roll)
15. AROM ankle inv/ever bil w/wobble board (Ankle wobble board side to side)
16. AROM ankle inv/ever uni on wobble board (Wobble board side to side)
17. AROM ankle PF/DF bil w/wobble board (Ankle wobble board up down)
18. AROM ankle PF/DF on wobble board (Wobble board up down)
19. AROM ankle static neutral w/wobble board (Single leg wobble board balance)
20. AROM hip abd supine w/roll (Hip twists on foam roll)
21. AROM hip alt leg knee ext supine w/roll (Alternating knee extends on foam roll)
22. AROM hip alt leg knee ext supine w/roll 2 (Alternating knee march extends on foam roll)
23. AROM hip ext uni bridge supine w/knee to chest lock (Knee to chest bridge lock)
24. AROM hip ext uni bridge supine w/knee to chest/overhead arms (Extended glut bridge)
25. AROM hip ext uni supine bridge w/knee to chest (Knee to chest bridge)
26. AROM hip flx alt supine w/roll (Marching on foam roll)
27. AROM hip flx alt supine w/roll 2 (Leg marching on foam roll)
28. AROM hip flx supine w/foam roll (Half foam roll leg lifts)
29. AROM hip/knee flx alt w/arms supine (Supine marching arm salute)
30. AROM hip/knee flx supine (Supine marching)
31. AROM hip/knee flx unsupported w/alt arms supine (Dead bug)
32. AROM hip/knee stance uni (Stork balance)
33. AROM hip/knee stance uni (clock reach) (Clock reach)
34. AROM hip/knee stance uni w/ball toss (Side wall throw)
35. AROM knee ext shld flx (bil) supine (Knee arm bend and lift)
36. AROM knee ext supine (Knee lift and bend)
37. AROM knee squat uni w/incline slide/wobble board (Single squat wobble board incline slide)
38. AROM knee stance uni catch w/ball (Single leg ball throw)
39. AROM lumbar (bkwd rock) quadruped (4 point back rock)
40. AROM lumbar (fwd rock) quadruped (4 point front rock)
41. AROM lumbar alt arm leg supine w/roll (Alternating arm leg on foam roll)
42. AROM lumbar alt arm leg supine w/roll 2 (Alternating arm leg raises on foam roll)
43. AROM lumbar alt arm prone on Ball (Arm lifts on ball)
44. AROM lumbar alt arm supine on Ball (Supine arm raise on ball)
45. AROM lumbar alt arm/leg (hip bird dog) w/ball (Hip bird dog)
46. AROM lumbar alt arm/leg on Ball (Arm/leg march on ball)
47. AROM lumbar alt arm/leg supine on Ball (Leg arm extend bridge on ball)
48. AROM lumbar alt knee ext shld flx supine (Double back extend)
49. AROM lumbar alt leg arm w/knee ext supine w/roll (Dead bug on foam roll)
50. AROM lumbar alt leg prone on Ball (Leg lifts on ball)
51. AROM lumbar alt leg supine on Ball (Leg extend bridge on ball)
52. AROM lumbar alt leg/arm (bird dog) (Bird dog)
53. AROM lumbar alt leg/arm (trunk bird dog) w/ball (Trunk bird dog on ball)
54. AROM lumbar alt shld flx/knee ext supine (Tall extend)
55. AROM lumbar arm walk prone w/Ball (Ball walk out)
56. AROM lumbar bil arm prone on Ball (Double arm raise on ball)
57. AROM lumbar bridge w/hip abd/add (Couch bridge)
58. AROM lumbar bridging bil on Ball (Ball bridge)
59. AROM lumbar bridging w/ alt leg (Single leg alternating bridge)
60. AROM lumbar bridging w/alt legs (Bridge and march)
61. AROM lumbar bridging w/heel raises (Heel raise bridge)
62. AROM lumbar bridging w/static knee ext (Bridge extend)
63. AROM lumbar ext sit to supine walkout w/ball (Ball walkout)
64. AROM lumbar flx kneel (Forward kneel reach)
65. AROM lumbar flx w/knee ext on Ball (LAQ on ball)
66. AROM lumbar flx/ext supine (pelvic see-saw) (Pelvic see saw)
67. AROM lumbar half kneel to quadruped (Half kneel to 4 point)
68. AROM lumbar heel sit to tall kneel (Heel to tall kneel)
69. AROM lumbar kneeling diag w/Ball (Kneeling trunk twist with ball)
70. AROM lumbar kneeling plank w/ball (Kneeling ball plank)
71. AROM lumbar leg abd prone on Ball (Prone ball leg out)
72. AROM lumbar neutral spine quadruped (4 point neutral)
73. AROM lumbar neutral spine supine (Neutral back)
74. AROM lumbar neutral spine tall kneel (Tall kneel neutral)
75. AROM lumbar rocking diag w/roll (Foam roll diagonal rocker)
76. AROM lumbar rocking w/roll (Foam roll kneeling rocker)
77. AROM lumbar rotn sit w/wobble board (Wobble trunk twist)
78. AROM lumbar same arm/leg prone Ball (Half superman on ball)
79. AROM lumbar same arm/leg supine Ball (Half superman face up on ball)
80. AROM lumbar sitting balance w/wobble board (Sitting wobble balance)
81. AROM lumbar static bridge marching (Static bridge marching)
82. AROM lumbar static bridge w/hip abd/add on ball (Static bridge hip spreads on ball)
83. AROM lumbar tall kneel to 4 point (arms down) (Tall kneel reach to 4 point)
84. AROM lumbar tall kneel to 4 point (arms up) (Tall kneel to 4 point)
85. AROM shld abd bil sit on Ball (Side arm raises on ball)
86. AROM shld abd bil supine w/roll (Side arm raises on foam roll)
87. AROM shld abd bil supine w/roll 2 (Double side arm raises on foam roll)
88. AROM shld alt arm w/hip flx/ext supine (Semi static bug)
89. AROM shld alt arm w/static hip flx supine (Static bug)
90. AROM shld ball wall roll (Ball wall roll)
91. AROM shld circum w/ball (Ball roll at wall)
92. AROM shld ER/IR alt supine w/roll (Windshield wiper on foam roll)
93. AROM shld ER/IR alt supine w/roll 2 (Windshield wipers on foam roll)
94. AROM shld ER/IR supine w/foam roll (Windshield wiper on foam roll 2)
95. AROM shld ER/IR supine w/foam roller (Windshield wipers on foam roll 2)
96. AROM shld flx alt bil sit on Ball (Alternating arms on ball)
97. AROM shld flx alt tall kneel (Tall kneel front raise)
98. AROM shld flx bil alt supine w/roll (Alternating front arm raise on foam roll)
99. AROM shld flx bil alt supine w/roll 2 (Alternating front arm raises on foam roll)
100. AROM shld flx bil diag supine w/roll (Diagonal arm raises on foam roll)
101. AROM shld flx bil diag supine w/roll 2 (Diagonal double arm raises on foam roll)
102. AROM shld flx bil sit on Ball (Front arm raises on ball)
103. AROM shld flx bil supine hooklying (Bent knee front raise)
104. AROM shld flx bil supine w/roll (Double front arm raise on foam roll)
105. AROM shld flx bil supine w/roll 2 (Double front arm raises on foam roll)
106. AROM shld flx bil tall kneel (Tall kneel arm lift)
107. AROM shld horiz abd/add bil supine w/roll (Arm side to side on foam roll)
108. AROM shld pendulum w/ball (Ball pendulum)
109. AROM shld protract supine w/foam roll (Ceiling punch on foam roll)
110. AROM shld protract/ER quadruped (Kneeling alms stretch)
111. AROM shld protract/ER/depress quadruped (Begging stretch)
112. AROM shld pushup uni (Twist push up)
113. AROM shld push-up w/ball (Ball push up)
114. AROM shld push-up w/chair (Box push up)
115. AROM shld push-up w/stool (Box leg push up)
116. AROM shld push-up w/wobble board (Wobble board push up)
117. AROM shld push-ups kneel w/wobble board (Wobble board kneeling push up)
118. AROM shld rotn kneel w/wobble board (Wobble board kneeling shoulder twist)
119. AROM shld rotn w/wobble board (Wobble board shoulder twist)
120. AROM shld/knee diag supine w/roll (Diagonal dead bug on foam roll)
121. AROM shoulder flx bil kneeling (Chair kneel)
122. Resist elbow ext alt on Ball w/elastic (Elastic Triceps pull down on ball)
123. Resist elbow ext alt on Ball w/wt (DB Triceps lift on ball)
124. Resist elbow ext bil supine on Ball w/wt (DB Triceps extend on ball)
125. Resist elbow flx alt w/elastic on Ball (Elastic Biceps curl on ball)
126. Resist elbow flx alt w/wt on Ball (DB Biceps curl on ball)
127. Resist elbow flx crosspull w/wt-elastic (DB Biceps cross pull)
128. Resist hip 4 way w/elastic (4 way hip)
129. Resist hip abd bil w/elastic (Sitting elastic hip pull out)
130. Resist hip ER sit w/elastic (Elastic knee pull apart)
131. Resist knee squat uni partial w/unbalance wt. (DB single squat leg raise)
132. Resist lumbar bridging w/hip abd w/elastic (Bridging with elastic)
133. Resist lumbar diag D1 w/elastic (Elastic trunk diagonal up to down)
134. Resist lumbar diag D2 uni w/elastic (Elastic down and out)
135. Resist lumbar diag D2 w/elastic (Elastic trunk diagonal down to up)
136. Resist lumbar eccentrics 1-2-3 w/wt (DB back eccentric 1-2-3)
137. Resist lumbar eccentrics w/elastic (Elastic forward trunk side arm pull)
138. Resist lumbar flx kneel w/wt (DB forward kneel reach)
139. Resist lumbar oblique crosspull on Ball (Diagonal back pull on ball)
140. Resist lumbar static bridge on ball w/hip abd/add w/elastic (Elastic static bridge with hips)
141. Resist shld abd bil on Ball w/wt (DB side arm raises on ball)
142. Resist shld abd w/elastic bkwd pull (DB elastic side arm raise front pull)
143. Resist shld abd w/elastic fwd crosspull (DB elastic side arm raise back pull)
144. Resist shld diag D1 ext on Ball w/elastic (D1 shoulder diagonal on ball)
145. Resist shld diag D1 flx on Ball w/elastic (Elastic diagonal pull up on ball)
146. Resist shld diag D2 ext on Ball w/elastic (D2 shoulder diagonal on ball)
147. Resist shld diag D2 flx on Ball w/elastic (D2 upward diagonal on ball)
148. Resist shld ER on Ball w/elastic (Elastic outward arm on ball)
149. Resist shld ER on Ball w/pulley (Pulley arm pull out on ball)
150. Resist shld ER w/elastic upward crossspull (Elastic abducted crosspull)
151. Resist shld ext bil stand (Lat pull down) w/elastic (Elastic straight arm Lat pull down)
152. Resist shld ext bil stand (Lat pull down) w/pulley (Pulley straight arm Lat pulldown)
153. Resist shld ext kneeling ball w/elastic (Prone elastic Lat pulls)
154. Resist shld flx prone kneel on ball w/elastic (Face down arm lift)
155. Resist shld flx supine on ball w/elastic (Face up front lifts)
156. Resist shld flx w/elastic inward crosspull (DB elastic front raise inward crosspull)
157. Resist shld flx w/elastic outward crosspull (DB elastic front arm raise crosspull)
158. Resist shld flx w/staff w/elastic crosspull (Moses cross pull)
159. Resist shld fly (high) on Ball w/elastic (Elastic high fly on ball)
160. Resist shld fly (low) on Ball w/elastic (Elastic low fly on ball)
161. Resist shld horiz abd bil prone on Ball w/wt (DB prone rows on ball)
162. Resist shld horiz abd on Ball w/elastic (Elastic arm out crosses on ball)
163. Resist shld horiz abd on Ball w/pulley (Pulley arm out crosses on ball)
164. Resist shld horiz add on Ball w/elastic (Elastic arm in cross on ball)
165. Resist shld horiz add on Ball w/pulley (Pulley in cross on ball)
166. Resist shld horiz add/abd w/elastic inf pull (DB elastic inward upward)
167. Resist shld IR on Ball w/elastic (Elastic arm pull in on ball)
168. Resist shld IR on Ball w/pulley (Pulley arm pull in on ball)
169. Resist shld Lat pulls on Ball w/elastic (Elastic Lat pull on ball)
170. Resist shld presses bridging on Ball (DB shoulder press on ball)
171. Resist shld push w/Stairstepper (Stairstep arm steps)
172. Resist shld retract bil prone on Ball w/wt (DB rows on ball)
173. Resist shld retract bil sit on Ball w/elastic (Elastic rows on ball)
174. Resist shld reverse fly (high) on Ball w/elastic (Elastic reverse fly on ball)
175. Resist shld reverse fly (low) on Ball w/elastic (Elastic reverse upper fly on ball)
176. Resist shld scaption w/ball (Ball scaption)
177. Resist stance heel/toe w/crosspull w/elastic (Heel toe elastic pull)
178. Resist stance uni w/crosspull w/elastic (One leg balance with elastic)
179. Resist trunk rotn stand w/elastic (80/20) (80/20 twist)
180. Resist wrist radial dev w/crosspull w/wt-elastic (DB elastic crosspull wrist hammer)

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