TeleHab Library Update - March 2021
Please see below for the list of exercises added to the TeleHab library in the March 2021 update:
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Trapeze Table - Upper Body
- Overhead triceps extension in standing (trapeze table, strap)
- Punching in standing (trapeze table, strap)
- Single arm shoulder external rotation in standing (trapeze table, strap)
- Draw a sword in standing (trapeze table, strap)
- Oblique twist in standing (trapeze table, strap, pilates circle)
- Pallof press in standing (trapeze table, strap)
- Hands in straps - abdominal preparation in crook lying (trapeze table, strap)
- Hands in straps - hundreds (trapeze table, strap, legs to ceiling)
- Hands in straps - nutcracker (trapeze table, strap)
- Hands in straps - starfish (trapeze table, strap)
- Hands in straps - beats (trapeze table, strap)
- Hands in straps - helicopter (trapeze table, strap)
- Hands in straps - vertical pulls in supine (trapeze table, strap)
- Hands in straps - 45 degree pulls in supine (trapeze table, strap)
- Hands in straps - horizontal pulls in supine (trapeze table, strap)
- Hands in straps - triceps extensions in supine (trapeze table, strap)
- Hands in straps - shoulder external rotation in supine (trapeze table, strap)
- Hands in straps - bicep half rollback in kneeling (trapeze table, strap)
- Vertical pulls with ball roll outs in supine (trapeze table, strap)
- Hands in straps - horizontal pulls in crook lying (trapeze table, strap)
- Port de bras in kneeling (trapeze table, rolldown bar)
- Chest press in prone (trapeze table, pushdown bar)
- Starfish in prone (trapeze table, pushdown bar)
- Chin up (trapeze table, push down bar, wide grip)
- Double leg lift in side lying (trapeze table, strap)
- Reverse lat pulldown in sitting (trapeze table, pull through bar, feet on box)
- Reverse lat pulldown with lat stretch in sitting (trapeze table, push through bar, feet on box)
- Chest press with pelvic curl in supine (trapeze table, push through bar)
- Vertical pulls in crook lying (trapeze table, rolldown bar)
- Side lat pulldown with lunge (trapeze table, pull through bar, inside the bar)
- Side lat pulldown with lunge (trapeze table, pull through bar, outside the bar)
Trapeze Table - Lower Body
- Feet in straps - circles (trapeze table, strap)
- Pelvic curl in supine (trapeze table, sling)
- Pelvic curl with hamstring curls in supine (trapeze table, sling)
- Ballet adductors stretch in standing (trapeze table, sling)
- Ballet hamstring stretch in standing (trapeze table, sling)
- Ballet hip flexor stretch in standing (trapeze table, sling)
- Airplane - heel taps in supine (trapeze table, rolldown bar)
- Hinge in supine (trapeze table, rolldown bar)
- Swan in prone (trapeze table, pushdown bar)
- Hip extension in kneeling (trapeze table, push through bar, box)
- Squat with overhead press (trapeze table, push through bar)
Upper Body Strengthening
- Dead bugs (exercise ball)
- Torso rotation in supine (exercise ball)
- Roll outs in kneeling (exercise ball)
- Oblique crunch (exercise ball)
- V sit up
- Modified V sit up
- Isometric V sit up
- Isometric modified V sit up
- Single arm chest press in sitting (cable, exercise ball)
- Single arm face pull in sitting (cable, exercise ball)
- Face pull in sitting (cable, exercise ball)
- Single arm reverse fly in sitting (cable, exercise ball)
- Pallof press in sitting (cable, exercise ball)
- High back row in sitting (cable, exercise ball)
- High to low back row in sitting (cable, exercise ball)
- Single arm high back row in sitting (cable)
- Single arm lat pulldown in sitting (cable)
- Lat pulldown in sitting (cable)
- Lat pulldown in sitting (cable, exercise ball)
- Single arm scaption to 90 degrees in standing (dumbbell)
- Single arms shoulder adduction in sitting (cable, exercise ball)
- Single arm shoulder extension in sitting (cable, exercise ball)
- Single arm shoulder external rotation in sitting (cable, exercise ball)
- Eccentric shoulder external rotation in sitting (cable, exercise ball)
- Shoulder external rotation in 90 degrees abduction in sitting (exercise band, exercise ball)
- Isometric external shoulder rotation at 90 degrees abduction with contralateral external rotation at 90 degrees abduction in sitting (exercise band, exercise ball)
- Alternating isometric external shoulder rotation at 90 degrees abduction with contralateral external rotation at 90 degrees abduction whilst sitting (exercise band, exercise ball)
- Shoulder external rotation in 90 degrees abduction in sitting (exercise band)
- Isometric shoulder external rotation at 90 degrees abduction with contralateral shoulder external rotation at 90 degrees abduction whilst sitting (exercise band)
- Alternating isometric shoulder external rotation at 90 degrees abduction with contralateral shoulder external rotation at 90 degrees abduction whilst sitting (exercise band)
- Shoulder external rotation in 20 degrees abduction in sitting (exercise band)
- Isometric external shoulder rotation at 20 degrees abduction with contralateral external rotation at 20 degrees abduction whilst sitting (exercise band)
- Alternating isometric shoulder external rotation at 20 degrees abduction with contralateral shoulder external rotation at 20 degrees abduction whilst sitting (exercise band)
- Shoulder external rotation at 45 degrees abduction in sitting (exercise band)
- Isometric shoulder external rotation at 45 degrees abduction with contralateral shoulder external rotation at 45 degrees abduction whilst sitting (exercise band)
- Alternating isometric shoulder external rotation at 45 degrees abduction with contralateral shoulder external rotation at 45 degrees abduction whilst sitting (exercise band)
- Isometric shoulder external rotation at 90 degrees abduction with contralateral shoulder external rotation at 90 degrees abduction in sitting (dumbbells)
- Alternating isometric shoulder external rotation at 90 degrees abduction with contralateral shoulder external rotation at 90 degrees abduction in sitting (dumbbells)
- Isometric shoulder external rotation at 90 degrees with contralateral shoulder external rotation at 90 degrees in prone (dumbbells)
- Alternating isometric shoulder external rotation at 90 degrees with contralateral shoulder external rotation at 90 degrees in prone (dumbbells)
- Single arm shoulder flexion in sitting (cable, exercise ball)
- Single arm shoulder flexion in standing (cable)
- Single arm shoulder flexion in sitting (cable)
- Eccentric shoulder internal rotation in sitting (cable, exercise ball)
- Bicep curl in sitting (cable, exercise ball)
- Single arm biceps curl in sitting (cable, exercise ball)
- Triceps extension in sitting (cable, exercise ball)
- Overhead triceps extension in sitting (cable, exercise ball)
- Single arm isometric overhead triceps extension with contralateral overhead triceps extension in standing (dumbbells)
- Alternating single arm isometric overhead triceps extension with contralateral overhead triceps extension in standing (dumbbells)
- Isometric overhead triceps extension with contralateral overhead triceps extension in standing (exercise band)
- Alternating isometric overhead triceps extension with contralateral overhead triceps extension in standing (exercise band)
- Single arm isometric overhead triceps extension with contralateral overhead triceps extension in sitting (dumbbells)
- Alternating single arm isometric overhead triceps extension with contralateral overhead triceps extension in sitting (dumbbells)
- Single arm isometric overhead triceps extension with contralateral overhead triceps extension in sitting (exercise band)
- Alternating single arm isometric overhead triceps extension with contralateral overhead triceps extension in sitting (exercise band)
- Single arm isometric overhead triceps extension with contralateral overhead triceps extension in sitting (dumbbells, exercise ball)
- Alternating single arm isometric overhead triceps extension with contralateral overhead triceps extension in sitting (dumbbells, exercise ball)
- Single arm isometric overhead triceps extension with contralateral overhead triceps extension in sitting (exercise band, exercise ball)
- Alternating single arm isometric overhead triceps extension with contralateral overhead triceps extension in sitting (exercise band, exercise ball)
- Isometric Y raise with contralateral Y raise in prone (dumbbells)
- Alternating isometric Y raise with contralateral Y raise in prone (dumbbells)
Lower Body Strengthening
- Single leg calf raise in standing (dumbbells)
- Single leg bent knee calf raise in standing (dumbbells)
- Single leg calf raise in standing (kettlebell)
- Single leg bent knee calf raise in standing (kettlebell)
- Single leg calf raise in standing (medicine ball)
- Single leg bent knee calf raise in standing (medicine ball)
- Isometric bridge (block between knees)
- Isometric pelvic curl (block between knees)
- Bridge (block between knees)
- Pelvic curl (block between knees)
- Drop squat (hands above head, start on toes)
- Single leg drop squat (hands above head, from toes)
- Drop squat (from toes)
- Hamstring curl in supine (towel)
- Single leg slides in supine
Miscellaneous
- Crocodile breathing
- Prolonged expiration in supine
- Counted breathing in supine
- Trigger ball - rotator cuff (ball against wall)
- Push up to leg tuck (exercise ball)
- Child's pose stretch with side stretch in kneeling (exercise ball)
- Core activation in prone