TeleHab Library Update - July 2021
Please see below for the list of exercises added to the TeleHab library in the July 2021 update:
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Upper Body Strengthening
- Single arm chest flys in supine (no load, bench)
- Single arm chest flys in supine with eyes closed (no load, bench)
- Single arm chest flys in supine with eyes closed (dumbbells, bench)
- Single arm chest flys in supine (no load, mat)
- Single arm chest flys in supine (dumbbells, mat)
- Single arm chest flys in supine with eyes closed (no load, mat)
- Single arm chest flys in supine with eyes closed (dumbbells, mat)
- Reverse chest flys in prone on an exercise ball (no load)
- Reverse chest flys in prone on an exercise ball (dumbbells)
- Reverse chest flys in prone on an exercise ball (exercise band)
- Reverse chest flys in prone on an exercise ball with eyes closed (no load)
- Reverse chest flys in prone on an exercise ball with eyes closed (exercise band)
- Deep neck flexors with shoulder flexion in standing
- Deep neck flexors with shoulder abduction in standing
- Deep neck flexors with squat
- Deep neck flexors with shoulder abduction in sitting
- Deep neck flexors with shoulder extension in sitting
- Deep neck flexors with shoulder extension in standing
- Deep neck flexors with shoulder external rotation in standing
- Deep neck flexors with shoulder internal rotation in standing
- Deep neck flexors with shoulder external rotation in sitting
- Deep neck flexors with shoulder internal rotation in sitting
- Deep neck flexors with scaption in standing
- Deep neck flexors with scaption in sitting
- Single leg triceps dips
- Single leg triceps dips from a step
- Triceps dips from a step (dumbbell)
- Single leg triceps dip from a step (dumbbell)
- Single leg triceps dip with dumbbell
- Single leg push up
- Single leg push up (wide arms)
- Single leg push up (narrow arms)
- Yoga push up
- Plyometric modified push up
- Plyometric modified push up (wide arms)
- Plyometric modified push up (narrow arms)
- Modified single leg push up (narrow arms)
- Single arm chest flys in supine on an exercise ball (no load)
- Single arm chest flys in supine on an exercise ball (dumbbells)
- Single arm chest flys in supine on an exercise ball with eyes closed (no load)
- Single arm chest flys in supine on an exercise ball with eyes closed (dumbbells)
- Pelvic tilt in supine (legs on exercise ball)
- Pelvic tilt in sitting on exercise ball
- Scapula setting - horizontal lines with chi ball in four point kneeling
- Scapula setting - vertical lines with chi ball in four point kneeling
- Alternating reverse chest flys in sitting on an exercise ball (exercise band)
- Alternating reverse chest flys in sitting on an exercise ball with eyes closed (no load)
- Alternating reverse chest flys in sitting on an exercise ball with eyes closed (dumbbells)
- Alternating chest flys in supine with eyes closed (dumbbells)
- Alternating chest flys in supine on an exercise ball (no load)
- Alternating chest flys in supine on an exercise ball (dumbbells)
- Alternating reverse chest flys in supine on an exercise ball (exercise band)
- Alternating chest flys in supine on an exercise ball with eyes closed (no load)
- Single arm chest press in supine (no load, neutral grip, mat)
- Single arm chest press in supine (dumbbell, neutral grip, mat)
- Eccentric shoulder flexion in supine (dumbbell, mat)
- Bent over reverse chest fly (dumbbells, supinated grip)
- Single arm farmer's walks (kettlebell, arm in neutral)
- Single arm farmer's walks (dumbbell, arm in 45 degrees)
- Single arm farmer's walks (kettlebell, arm in 45 degrees)
- Single arm farmer's walks (dumbbell, arm in 90/90)
- Single arm farmer's walks (kettlebell, arm in 90/90)
- Single arm farmer's walks (dumbbell, arm overhead)
- Single arm farmer's walks (kettlebell, arm overhead)
- Single arm farmer's walks (BFR cuff, dumbbell, arm in neutral)
- Single arm farmer's walks (BFR cuff, kettlebell, arm in neutral)
- Single arm farmer's walks (BFR cuff, dumbbell, arm in 45 degrees)
- Single arm farmer's walks (BFR cuff, kettlebell, arm in 45 degrees)
- Single arm farmer's walks (BFR cuff, dumbbell, arm in 90/90)
- Single arm farmer's walks (BFR cuff, kettlebell, arm in 90/90)
- Single arm farmer's walks (BFR cuff, dumbbell, arm overhead)
- Single arm farmer's walks (BFR cuff, kettlebell, arm overhead)
- Serratus punch with shoulder flexion in standing (no load)
- Serratus punch with shoulder flexion in standing (exercise band)
- Serratus punch with shoulder flexion in sitting (no load)
- Serratus punch with shoulder flexion in sitting (exercise band)
- Bench press (barbell, narrow grip)
- Bench press (barbell, wide grip)
- Shoulder press in sitting (barbell, narrow grip)
- Shoulder press in standing (loaded barbell, narrow grip)
- Shoulder press in sitting (loaded barbell, narrow grip)
- Upright row in standing (loaded barbell)
- Bicep curls in standing (loaded barbell, supinated grip)
- Bicep curls in standing (loaded barbell, pronated grip)
- Single arm bent over back row (barbell)
- Single arm bent over back row (loaded barbell)
- Wrist flexion in standing (barbell)
- Wrist extension in standing (barbell)
- Shoulder shrug (loaded barbell)
- Suitcase deadlift (barbell)
- Suitcase deadlift (loaded barbell)
- Single arm farmer's walk (barbell)
- Bicep curl in half kneeling (dumbbells, neutral grip)
- Single arm chest press in supine (dumbbells, upper body on bench)
- Oblique twist in long sitting (cable)
- Side crunches in supine (cable)
- Bent over triceps extension in standing (cable)
- Single arm reverse chest fly in sitting (cable)
- Isometric wrist pronation in sitting with support
- Single arm shoulder internal rotation in standing (cable)
- Single arm chest press in standing (cable)
- Single arm chest press in sitting (cable)
- Single arm upper back row to shoulder external rotation in prone (dumbbell)
- Single arm isometric shoulder abduction at 90 degrees with contralateral shoulder abduction to 90 degrees in sitting (dumbbells, exercise ball)
- Single arm isometric Y raise with contralateral Y raise in prone (dumbbells, exercise ball)
- Single arm reverse chest fly in long sitting (cable)
- Shoulder external rotation in sitting with support (dumbbell, 45 degrees abduction, resting on knee)
- Shoulder external rotation in sitting with support (dumbbell, 90 degrees abduction, resting on knee)
- Back row in prone (barbell, exercise band, bench)
- Back row in prone (loaded barbell, exercise band, bench)
- Plank knee rolls (exercise ball)
- Stir the pot in quarter squat (cable)
- Shoulder press in long sitting (no load)
- Shoulder press in long sitting (dumbbells)
- Shoulder press in long sitting (kettlebell)
- Shoulder press in long sitting (medicine ball)
- Shoulder press in long sitting with support (no load)
- Shoulder press in long sitting with support (dumbbells)
- Shoulder press in long sitting with support (kettlebell)
- Shoulder press in long sitting with support (medicine ball)
- Single arm shoulder press in long sitting with support (no load)
- Single arm shoulder press in long sitting with support (dumbbells)
- Shoulder extension in standing (cable)
- Single arm chest flys in standing (cable)
- Single arm low to high chest flys in standing (cable)
- Mountain climbers (hands on medicine ball)
- Mountain climbers (hands on Bosu ball)
- Side plank (arm on Bosu ball)
- Plank with leg lift (arms on Bosu ball)
- Plank with shoulder taps (hands on Bosu Ball)
- Isometric modified V sit up (Bosu ball)
- Isometric V sit up (Bosu ball)
- Crunch (Bosu ball)
- Triceps dips (Bosu ball)
- Chest press in supine (no load, Bosu ball)
- Chest press in supine (dumbbells, Bosu ball)
- Chest press in supine (kettlebell, Bosu ball)
- Chest press in supine (medicine ball, Bosu ball)
- Alternating chest press in supine (no load, Bosu ball)
- Alternating chest press in supine (dumbbells, Bosu ball)
- Bench press (chains)
- Incline bench press (chains)
- Decline bench press (chains)
- Knee planks with leg lifts
- Knee planks with leg lifts (exercise band)
- Knee planks with leg lifts (exercise band around legs)
- Plank with knee to elbow (Bosu ball)
- Push up to plank (Bosu ball)
- Bent over reverse chest flys (exercise bands)
- Single arm bent over reverse chest flys (no load)
- Single arm bent over reverse chest flys (dumbbells)
- Single arm bent over reverse chest flys (exercise bands)
- Alternating bent over reverse chest flys (no load)
- Alternating bent over reverse chest flys (dumbbells)
- Alternating bent over reverse chest flys (exercise bands)
- W row in standing (exercise band, foam pad)
- W row in sitting (exercise band, exercise ball)
- W row in kneeling (exercise band)
- W row in half kneeling (exercise band)
- Single arm W Row in standing (exercise band)
- Single arm W Row in standing (exercise band, foam pad)
- Single arm W Row in sitting (exercise band)
- Single arm W Row in sitting (exercise band, exercise ball)
- Single arm W Row in kneeling (exercise band)
- Single arm W Row in half kneeling (exercise band)
- Alternating W Row in standing (exercise band)
- Alternating W Row in standing (exercise band, foam pad)
- Alternating W Row in sitting (exercise band)
- Alternating W Row in sitting (exercise band, exercise ball)
- Alternating W Row in kneeling (exercise band)
- Alternating W Row in half kneeling (exercise band)
- Back row to triceps extension in standing (exercise band)
- Single arm back row to triceps extension in standing (exercise band)
- Single arm back row to triceps extension in sitting (exercise band)
- Alternating back row to triceps extension in standing (exercise band)
- Alternating back row to triceps extension in sitting (exercise band)
- Back row to triceps extension in half kneeling (exercise band)
- Back row to triceps extension in kneeling (exercise band)
- Single arm back row to triceps extension in half kneeling (exercise band)
- Single arm back row to triceps extension in kneeling (exercise band)
- Alternating back row to triceps extension in half kneeling (exercise band)
- Alternating back row to triceps extension in kneeling (exercise band)
Lower Body Strengthening
- Bent knee calf raise on a foam pad with support
- Bent knee calf raise on a step with support
- Bent knee calf raise on a step with support (from dorsiflexion)
- Single leg bent knee calf raise in standing with support
- Calf raise in standing (internally rotated)
- Calf raise in standing (externally rotated)
- Calf raise in sitting
- Single leg calf raise in sitting
- Hip extension on an exercise ball
- Supine bridge (loaded barbell)
- Hip abduction in standing with front support
- Hip extension in standing with front support
- Hip internal rotation in standing with front support
- Hip external rotation in standing with front support
- Hip circles in standing with front support
- Hip internal rotation in prone (cable)
- Hip external rotation in prone (cable)
- Single leg hip bridge (medicine ball)
- Single leg bridge (medicine ball, leg at 45 degrees)
- Fire hydrant in four point kneeling (exercise band)
- Kneeling squat (loaded barbell)
- Bridge (dumbbell)
- Bridge (kettlebell)
- Bridge (medicine ball)
- Bridge (exercise band)
- Single leg straight leg deadlift (loaded barbell)
- Deadlift (barbell, horizontal exercise band)
- Single leg RDL - Rear foot elevated on step/bench (dumbbells)
- Deadlift (loaded barbell, horizontal exercise band)
- Romanian deadlift (barbell, horizontal exercise band)
- Romanian deadlift (loaded barbell, horizontal exercise band)
- Forwards/backwards hop and hold (over a line)
- Lateral hop and hold (over a line)
- Isometric knee extension in sitting (90 degrees flexion)
- Isometric knee flexion in sitting (45 degrees flexion)
- Isometric knee flexion in sitting (90 degrees flexion)
- Single leg Isometric knee extension in sitting (0 degrees flexion)
- Single leg Isometric knee extension in sitting (90 degrees flexion)
- Single leg Isometric knee flexion in sitting (45 degrees flexion)
- Single leg Isometric knee flexion in sitting (90 degrees flexion)
- Single leg Isometric knee flexion/extension in sitting (90 degrees flexion)
- Dynamic forwards step downs
- Dynamic backwards step downs
- Dynamic lateral step downs
- Dynamic step ups
- Dynamic step ups (dumbbells)
- Dynamic lateral step ups
- Step up with knee raise (foam pad)
- Step up with knee raise (Bosu ball)
- Dynamic lunge with torso twist
- Reverse crossover lunge (hands on hips)
- Lateral lunge (loaded barbell)
- Curtsy lunge (loaded barbell)
- Reverse lunge (loaded barbell)
- Decline curtsy lunge (loaded barbell)
- Lunge hold (barbell)
- Half depth lunge hold (barbell)
- Quarter depth lunge hold (barbell)
- Lunge hold (loaded barbell)
- Half depth lunge hold (loaded barbell)
- Quarter depth lunge hold (loaded barbell)
- Static lunge to landmine (loaded resting barbell)
- Sit to stand (arms by sides)
- Sit to stand with eyes closed into reach
- Sit to stand with isometric hip adduction and eyes closed
- Sit to stand with eyes closed (foot on step)
- Sit to stand with eyes closed (exercise band)
- Quarter depth squat with unilateral isometric hip internal rotation (hands on isometric hips, eyes closed)
- Quarter depth squat with unilateral isometric hip internal rotation on a foam pad (hands on isometric hips, eyes closed)
- Quarter depth squat with unilateral isometric hip internal rotation with support (hands on isometric hips, (eyes closed)
- Quarter depth squat with unilateral isometric hip internal rotation on a foam pad with support (hands on isometric hips, eyes closed)
- Quarter depth squat with unilateral isometric hip external rotation (hands on isometric hips)
- Quarter depth squat with unilateral isometric hip external rotation (hands on isometric hips, eyes closed)
- Quarter depth squat with unilateral isometric hip external rotation on a foam pad (hands on isometric hips)
- Quarter depth squat with unilateral isometric hip external rotation on a foam pad (hands on isometric hips, eyes closed)
- Quarter depth squat with unilateral isometric hip external rotation with support (hands on isometric hips)
- Quarter depth squat with unilateral isometric hip external rotation with support (hands on isometric hips, eyes closed)
- Quarter depth squat with unilateral isometric hip external rotation on a foam pad with support (hands on isometric hips)
- Quarter depth squat with unilateral isometric hip external rotation on a foam pad with support (hands on isometric hips, eyes closed)
- Half depth squat to shoulder press (kettlebell)
- Half depth squat to shoulder press (medicine ball)
- Half depth squat to shoulder press on a foam pad (no load)
- Half depth squat to shoulder press on a foam pad (dumbbells)
- Half depth squat to shoulder press on a foam pad (kettlebell)
- Half depth squat to shoulder press on a foam pad (medicine ball)
- Half depth squat to shoulder press on a bosu ball (no load)
- Half depth squat to shoulder press on a bosu ball (dumbbells)
- Half depth squat to shoulder press on a bosu ball (kettlebell)
- Half depth squat to shoulder press on a bosu ball (medicine ball)
- Sumo squat (medicine ball)
- Assisted sit to stand (medicine ball)
- Narrow squat (cable)
- Pistol squat (dumbbell)
- Pistol squat (kettlebell)
- Pistol squat (medicine ball)
- Squat with isometric single leg abduction (exercise band)
- Half depth squat with isometric single leg abduction (exercise band)
- Quarter depth squat with isometric single leg abduction (exercise band)
- Squat with isometric single leg abduction and support (exercise band)
- Squat with isometric single leg abduction and front support (exercise band)
- Narrow squat
- Half depth narrow squat
- Quarter depth narrow squat
- Narrow squat (foam pad)
- Half depth narrow squat (foam pad)
- Quarter depth narrow squat (foam pad)
- Narrow squat (Bosu ball)
- Half depth narrow squat (Bosu ball)
- Quarter depth narrow squat (Bosu ball)
- Narrow squat (dumbbells)
- Half depth narrow squat (dumbbells)
- Quarter depth narrow squat (dumbbells)
- Narrow squat (kettlebell)
- Half depth narrow squat (kettlebell)
- Quarter depth narrow squat (kettlebell)
- Narrow squat (medicine ball)
- Half depth narrow squat (medicine ball)
- Quarter depth narrow squat (medicine ball)
- Narrow squat (exercise band)
- Half depth narrow squat (exercise band)
- Quarter depth narrow squat (exercise band)
- Narrow squat (dumbbells, foam pad)
- Half depth narrow squat (dumbbells, foam pad)
- Quarter depth narrow squat (dumbbells, foam pad)
- Narrow squat (kettlebell, foam pad)
- Half depth narrow squat (kettlebell, foam pad)
- Quarter depth narrow squat (kettlebell, foam pad)
- Narrow squat (medicine ball, foam pad)
- Half depth narrow squat (medicine ball, foam pad)
- Quarter depth narrow squat (medicine ball, foam pad)
- Narrow squat (exercise band, foam pad)
- Half depth narrow squat (exercise band, foam pad)
- Quarter depth narrow squat (exercise band, foam pad)
- Narrow squat (dumbbells, Bosu ball)
- Half depth narrow squat (dumbbells, Bosu ball)
- Quarter depth narrow squat (dumbbells, Bosu ball)
- Narrow squat (kettlebell, Bosu ball)
- Half depth narrow squat (kettlebell, Bosu ball)
- Quarter depth narrow squat (kettlebell, Bosu ball)
- Isometric wall squat
- Isometric half depth wall squat
- Isometric quarter depth wall squat
- Narrow squat (arms out in front)
- Half depth narrow squat (arms out in front)
- Quarter depth narrow squat (arms out in front)
- Narrow squat (arms across chest)
- Half depth narrow squat (arms across chest)
- Quarter depth narrow squat (arms across chest)
- Narrow squat with support
- Half depth narrow squat with support
- Quarter depth narrow squat with support
- Squat to shoulder press (loaded barbell)
- Front squat to shoulder press (loaded barbell)
- Squat to landmine (loaded barbell)
- Squat to single arm landmine (loaded barbell)
Miscellaneous
- Single arm Jefferson curl (kettlebell)
- Single arm Jefferson curl (dumbbell, box)
- AROM clockwise and anticlockwise circumduction on a Bosu ball with eyes closed (arms across chest)
- AROM clockwise and anticlockwise circumduction on a Bosu ball with eyes closed (arms out front)
- AROM clockwise and anticlockwise circumduction on a Bosu ball with eyes closed (hands on hips)
- Dynamic hip flexor stretch with trunk rotation
- Upper body turns in kneeling (kettlebell anterior)
- AROM knee flexion/extension in sitting (foot slides)
- AROM bent over torso twists in standing
- AROM torso twists in standing
- AROM torso twists in sitting
- AROM torso twists in kneeling
- AROM torso twists in long sitting
- Tandem stance (no shoes)
- Tandem stance eyes closed (no shoes)
- Tandem stance eyes closed with support (no shoes)
- Tandem stance with arm lifts (no shoes)
- Balance - AROM cervical flexion/extension (feet together, eyes closed)
- Balance - AROM cervical flexion/extension (foam pad, eyes closed)
- Balance - AROM cervical flexion/extension (foam pad, feet together, eyes closed)
- Balance - AROM cervical flexion/extension (shoes off, eyes closed)
- Balance - AROM cervical flexion/extension (feet together, shoes off, eyes closed)
- Balance - AROM cervical flexion/extension (foam pad, shoes off, eyes closed)
- Balance - AROM cervical flexion/extension (foam pad, feet together, shoes off, eyes closed)
- Balance - Foot on small ball (shoes off)
- Balance - Foot on small ball (shoes off, eyes closed)
- Balance - Foot on large ball (shoes off)
- Balance - Foot on large ball (shoes off, eyes closed)
- Balance - Foot on small ball with support (shoes off)
- Balance - Foot on small ball with support (shoes off, eyes closed)
- Balance - Foot on large ball with support (shoes off)
- Balance - Foot on large ball with support (shoes off, eyes closed)
- Balance - Foot on small ball
- Balance - Foot on small ball (eyes closed)
- Balance - Foot on large ball
- Balance - Foot on large ball (eyes closed)
- Balance - Foot on small ball with support
- Balance - Foot on small ball with support (eyes closed)
- Balance - Foot on large ball with support
- Balance - Foot on large ball with support (eyes closed)
- Single arm and single leg throw and catch ball in standing (hand to hand)
- Single arm and single leg throw and catch ball in standing (foam pad, hand to hand)
- Single arm and single leg throw and catch ball in standing (Bosu ball, hand to hand)
- Single arm and single leg throw and catch ball in standing (shoes off)
- Single arm and single leg throw and catch ball in standing (foam pad, shoes off)
- Single arm and single leg throw and catch ball in standing (Bosu ball, shoes off)
- Prayer stretch (wrists)
- Prayer stretch (ankles)
- Hip flexor stretch in half kneeling (posterior pelvic tilt)
- Shoulder extension stretch in standing
- PROM wrist extension in sitting
- Trigger ball - peroneals