TeleHab Library Update - June 2021
Please see below for the list of exercises added to the TeleHab library in the June 2021 update:
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Upper Body Strengthening
- High to low back row in sitting (cable)
- High to low back row in half kneeling (cable)
- Single arm high to low back row in sitting (cable)
- Single arm high to low back row in half kneeling (cable)
- Single arm high back row in prone (dumbbell)
- Hammer curl in half kneeling (dumbbells)
- Biceps curl in supine (cable)
- Biceps curl in standing (barbell, exercise band, supinated grip)
- Biceps curl in standing (barbell, exercise band, pronated grip)
- Chest press in supine (no load, mat, neutral grip)
- Chest press in supine (dumbbells, mat, neutral grip)
- Chest press in supine (neutral grip)
- Chest press in supine (dumbbells, neutral grip)
- Decline bench press (dumbbells, neutral grip)
- Chest press in supine (dumbbells, upper body on bench)
- Decline bench press (dumbbells)
- Single arm high to low chest press in split stance (cable)
- Single arm low to high chest press in split stance (cable)
- Face pull in standing (cable)
- Face pull in sitting (cable)
- Lat pulldown in half kneeling (cable)
- Lat pulldowns in half kneeling (exercise band, narrow grip)
- Lat pulldowns in half kneeling (exercise band, wide grip)
- Single arm bent over back row to triceps extension in standing (cable)
- Oblique twist in kneeling (barbell)
- Pallof press in standing (cable)
- Pallof press in sitting (cable)
- Modified single leg push up
- Modified single leg push up (wide arms)
- Single arm reverse fly in standing (cable)
- Reverse chest flys in prone (dumbbells, exercise ball)
- Unilateral isometric reverse chest fly with contralateral reverse chest fly in prone (dumbbells, exercise ball)
- Alternating unilateral isometric reverse chest fly with contralateral reverse chest fly in prone (dumbbells, exercise ball)
- Scaption to 90 degrees abduction in standing (dumbbells)
- Scaption in sitting (dumbbells, exercise ball)
- Single arm isometric scaption with contralateral scaption in sitting (dumbbells, exercise ball)
- Alternating single arm isometric scaption with contralateral scaption in sitting (dumbbells, exercise ball)
- Shoulder abduction to 90 degrees abduction in half kneeling (dumbbells)
- Single arm shoulder abduction in standing (cable)
- Shoulder abduction to 90 degrees in sitting (dumbbells, exercise ball)
- Alternating unilateral isometric shoulder abduction at 90 degrees with contralateral shoulder abduction to 90 degrees in sitting (dumbbells, exercise ball)
- Single arm shoulder adduction in standing (cable)
- Single arm shoulder adduction in sitting (cable)
- Shoulder extension in sitting (exercise band)
- Single arm shoulder extension in standing (cable)
- Single arm shoulder extension in sitting (cable)
- Single arm shoulder external rotation in standing (cable)
- Single arm shoulder external rotation in sitting (cable)
- Single arm shoulder external rotation in sitting (exercise band, exercise ball)
- Side bridge with shoulder external rotation (dumbbell)
- Shoulder external rotation in sitting (exercise band, exercise ball, at 20 degrees abduction)
- Unilateral isometric external shoulder rotation at 20 degrees abduction with contralateral external rotation at 20 degrees abduction in sitting (exercise band, exercise ball)
- Alternating unilateral isometric external shoulder rotation at 20 degrees abduction with contralateral external rotation at 20 degrees abduction in sitting (exercise band, exercise ball)
- Shoulder external rotation in sitting (exercise band, exercise ball, at 45 degrees abduction)
- Unilateral isometric external shoulder rotation at 45 degrees abduction with contralateral external rotation at 45 degrees abduction in sitting (exercise band, exercise ball)
- Alternating unilateral isometric external shoulder rotation at 45 degrees abduction with contralateral external rotation at 45 degrees abduction in sitting (exercise band, exercise ball)
- Shoulder flexion in sitting (dumbbell)
- Eccentric shoulder extension in supine (dumbbell, mat)
- Shoulder flexion in standing (exercise band)
- Shoulder flexion in sitting (kettlebell)
- Shoulder flexion in sitting (medicine ball)
- Shoulder flexion in standing (dumbbells, exercise band around wrists)
- Shoulder flexion to 80 degrees flexion in half kneeling (dumbbells)
- Shoulder horizontal extension to 90 degrees abduction in prone (dumbbell)
- Shoulder horizontal extension to 100 degrees shoulder horizontal extension in prone (dumbbell, supine grip)
- Single arm shoulder internal rotation in sitting (cable)
- Single arm shoulder internal rotation in sitting (exercise band, exercise ball)
- Monkey shrugs in standing (no load)
- Shoulder flexion/extension in supine on a foam roller (supine grip, exercise band)
- Shoulder flexion in sitting (exercise band, weight plate)
- Shoulder flexion in sitting (exercise band, kettlebell)
- Shoulder flexion in sitting (exercise band, medicine ball)
- Triceps extension in half kneeling (cable)
- Overhead triceps extension in sitting (cable)
- Single arm overhead triceps extension in standing with support (dumbbell)
- Rolling triceps extension in supine (EZ Bar)
- Rolling triceps extension in supine (weight plate)
- Side crunches in standing (cable)
- Slow air bicycles in supine
- Flutter kicks in supine
- Knee tucks in supine
- Low to high oblique twists (dumbbell)
- Low to high oblique twists (kettlebell)
- Low to high oblique twists (medicine ball)
- Oblique twist in half kneeling (cable)
- Crunches (cable)
- Isometric shoulder extension with leg extension in supine (cable)
- Isometric press up in sitting
- Single arm upright row in standing (no load)
- Single arm upright row in standing (dumbbell)
- Single arm upright row in standing (kettlebell)
- W raise in prone (dumbbells, exercise ball)
- Unilateral isometric shoulder W raise with contralateral W raise in prone (dumbbells, exercise ball)
- Alternating unilateral isometric W raise with contralateral W raise in prone (dumbbells, exercise ball)
- Isometric wrist flexion in sitting with support
- Isometric wrist pronation in sitting with support
- Isometric wrist supination in sitting with support
- Isometric wrist extension/flexion in sitting with support
- Isometric wrist supination in sitting with support (exercise band)
- Isometric wrist pronation in sitting with support (exercise band)
- Isometric wrist flexion in sitting with support (exercise band)
- Isometric wrist extension in sitting with support (exercise band)
- Isometric wrist extension in sitting with support (fist, pronated)
- Y raises in prone (dumbbells, exercise ball
- Alternating unilateral isometric Y raise with contralateral Y raise in prone (dumbbells, exercise ball)
Lower Body Strengthening
- Bridge with hip external rotation (exercise band)
- Bridge (exercise band around knees)
- Sumo deadlift (loaded barbell)
- Deadlift (cable)
- Straight leg deadlift (cable)
- Straight leg deadlift in split stance (cable)
- Hammer curl in standing (dumbbells)
- Hammer curl in standing (cable)
- Hamstring stretch in long sitting
- Hip abduction in standing (cable, in slight hip extension)
- Hip adduction in side lying
- Adductor dips in half kneeling (hands on hips)
- Hip adductor stretch in half kneeling
- Hip adductor dynamic stretch in half kneeling
- Alternating single leg hip and knee extension in supine (exercise band around feet, 90/90)
- Hip thrust
- Running man
- Hip flexion in supine (cable)
- Hip flexion in supine (cable, bent knee)
- Hip flexor stretch with elevated rear leg in standing (posterior pelvic tilt)
- Hip hinge (cable)
- Hip hinge with arm swing (cable)
- Single leg knee flexion in prone (exercise band)
- Front foot elevated lunge (dumbbells)
- Forward leaning lunge (no load)
- Forward leaning lunge (dumbbells)
- Forward leaning static lunge (no load)
- Forward leaning static lunge (dumbbells)
- Front foot elevated lunge (no load)
- Semicircles (pilates reformer)
- Single leg hamstring curls with straight leg raised (pilates reformer)
- Single leg plank knee rolls (exercise ball)
- Plank knee twists (exercise ball)
- Single leg plank knee twists (exercise ball)
- Plank knee tucks (exercise ball)
- Single leg plank knee tucks (exercise ball)
- Plank rolls (exercise ball)
- Single leg plank rolls (exercise ball)
- One leg assisted sit to stand (medicine ball)
- One leg assisted sit to stand (arms across chest)
- One leg assisted sit to stand (medicine ball)
- One leg assisted sit to stand (weight plate)
- One leg assisted sit to stand (kettlebell)
- Squat (barbell, exercise band)
- Squat hold (hands on hips)
- Squat hold (dumbbells)
- Squat hold (kettlebell)
- Squat hold (medicine ball)
- Half depth squat hold (hands on hips)
- Half depth squat hold (dumbbells)
- Half depth squat hold (kettlebell)
- Half depth squat hold (medicine ball)
- Quarter depth squat hold (hands on hips)
- Quarter depth squat hold (dumbbells)
- Quarter depth squat hold (kettlebell)
- Quarter depth squat hold (medicine ball)
- Sumo squat hold (no load)
- Sumo squat hold (dumbbells)
- Sumo squat hold (kettlebell)
- Sumo squat hold (medicine ball)
- Goblet squat hold (dumbbell)
- Goblet squat hold (kettlebell)
- Goblet squat hold (medicine ball)
- Squat hold (barbell)
- Half depth squat hold (barbell)
- Quarter depth squat hold (barbell)
- Squat hold (loaded barbell)
- Half depth squat hold (loaded barbell)
- Quarter depth squat hold (loaded barbell)
- Squat (loaded barbell, exercise band)
- Alternating single leg hip flexion in supine (exercise band, straight leg)
- Knee tucks in supine (exercise band around ankles)
- Knee tucks in supine (exercise band around knees)
Miscellaneous
- PROM elbow extension with support in sitting
- AAROM hip flexion in crook lying (exercise band)
- AROM hip internal rotation in supine (foam roller)
- Hip external rotation stretch in sitting
- Jefferson curl (kettlebell, step)
- Jefferson curl (no load)
- Jefferson curl off a step (dumbbell, step)
- Jefferson curl off a box (kettlebell, box)
- Adductor stretch with lat stretch in sitting
- Hip flexor stretch with quad stretch in half kneeling
- Butt kicks (vertical)
- Tibialis anterior stretch in sitting
- Ball slams (medicine ball)
- Oblique ball slams (medicine ball)
- Write your own (exercise band)