TeleHab Library Update - September 2021

Please see below for the list of exercises added to the TeleHab library in the September 2021 update:

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Upper Body Mobility

Upper Body Strengthening

Lower Body Mobility

Lower Body Strengthening

Miscellaneous

Upper Body Mobility

  • AROM shoulder flexion in sitting
  • Hinge and reach in standing
  • AROM shoulder flexion in side lying
  • PROM shoulder flexion in sitting (pulley, pulley behind)
  • AAROM shoulder flexion in supine (stick)
  • AROM ankle dorsiflexion in half kneeling (stick)
  • Cervical flexion/extension in four point kneeling
  • Cervical rotation in four point kneeling
  • Child's pose stretch with lat stretch
  • Deltoid stretch in standing (stick)
  • Deltoid stretch in sitting (stick)
  • AROM bilateral elbow flexion in standing (hands behind back)
  • AROM bilateral elbow flexion in sitting (hands behind back)
  • Lat stretch (foam roller)
  • Lat stretch in supine
  • Lat stretch in sitting
  • Lat stretch in kneeling (elbows on bench)
  • Lateral leg crossovers in supine
  • Scorpions
  • Lumbar side glide (arm raised)
  • Lumbar side glide
  • Lumbar flexion in standing
  • Spine curl in standing (wall)
  • AROM lumbar flexion in supine
  • Lumbar lateral flexion in standing
  • Lumbar lateral flexion in sitting
  • Side stretch in standing (arms overhead)
  • Torso lateral flexion stretch standing (arm overhead)
  • Knee rocks (legs on exercise ball)
  • Pectoral major stretch in supine (towel)
  • Pectoral minor stretch in supine (towel)
  • Pectoral minor stretch in supine (foam roller)
  • Pectoral major stretch in supine (foam roller)
  • Pectoral major stretch in supine (bench)
  • Pectoral minor stretch in supine (bench)
  • Pectoral stretch in standing (split stance)
  • Scapula setting alphabets with chi ball in four point kneeling
  • Scapula setting in side lying (ball)
  • Wall walks (exercise band around wrists)
  • AROM bilateral shoulder abduction in sitting
  • AROM bilateral shoulder abduction in standing
  • Short range shoulder abduction with scapula setting in kneeling
  • Long range shoulder abduction with scapula setting in kneeling
  • AROM shoulder abduction in standing (AirBands/BFR)
  • Shoulder abduction in standing (AirBands/BFR, dumbbells)
  • AROM shoulder abduction in sitting (AirBands/BFR)
  • Shoulder abduction in sitting (AirBands/BFR, dumbbells)
  • AROM bilateral shoulder flexion/extension in standing
  • AROM bilateral shoulder flexion/extension in sitting (no load, exercise ball)
  • AROM shoulder extension in side lying
  • AROM shoulder external rotation in sitting
  • PROM shoulder extension in sitting (pulley)
  • Shoulder external rotation in standing with support (towel)
  • Explosive shoulder external rotation in standing with support (towel)
  • Shoulder external rotation in standing (at 45 degrees abduction)
  • Explosive shoulder external rotation in standing (at 45 degrees abduction)
  • Shoulder external rotation in standing (at 90 degrees abduction)
  • Explosive shoulder external rotation in standing (at 90 degrees abduction)
  • Stop sign with towel
  • Stop sign with foam roller
  • Explosive shoulder external rotation in standing (dumbbell, at 135 degrees abduction)
  • PROM shoulder external rotation in supine (stick)
  • Crucifix with towel
  • Shoulder internal rotation in sitting (hand behind back)
  • Shoulder external and internal rotation in standing (no load)
  • Shoulder external and internal rotation in sitting (no load)
  • Shoulder external and internal rotation in sitting (no load, exercise ball)
  • Peanut roller - thoracic extension
  • Thoracic extension (foam roller)
  • Page turner in side lying (legs crossed)
  • Thoracic rotation in sitting (arms across chest)
  • Thoracic rotation in sitting (arms crossed in front)
  • Thoracic rotation in sitting (arms above head)
  • Thoracic rotation in four point kneeling (reaching)
  • PROM wrist flexion in sitting (dumbbell)

Upper Body Strengthening

  • Single arm back row in half kneeling (cable)
  • Narrow back row in long sitting (cable, single handle)
  • Back row in long sitting (cable, at 45 degrees)
  • Single arm back row in split stance (cable)
  • Bent over back row in split stance (exercise band)
  • Back row in prone (EZ bar, bench)
  • Back row in prone (loaded EZ bar)
  • Back row in prone (EZ bar, exercise band)
  • Back row in prone (loaded EZ bar, exercise band)
  • Low back row in standing (exercise band)
  • Low back row in sitting (exercise band)
  • Alternating single arm back row and leg lift in four point kneeling
  • Battle rope
  • Preacher curl (barbell)
  • Preacher curl (loaded barbell)
  • Preacher curl (EZ bar)
  • Preacher curl (loaded EZ bar)
  • Preacher curl (dumbbells)
  • Single arm preacher curl (dumbbell)
  • Eccentric preacher curl (dumbbell)
  • Single arm biceps curl in standing (cable, back to cable)
  • Alternating incline biceps curl (no load)
  • Alternating incline biceps curl (dumbbells)
  • Alternating incline biceps curl (no load, eyes closed)
  • Alternating incline biceps curl (dumbbells, eyes closed)
  • Bicep curl in standing (loaded EZ Bar)
  • Isometric bicep curls in standing (loaded barbell)
  • Biceps curl in standing (EZ bar, exercise band)
  • Biceps curl in standing (EZ bar, exercise band, pronated grip)
  • Biceps curl in standing (loaded EZ bar, exercise band)
  • Biceps curl in half kneeling (cable)
  • Biceps curl in kneeling (cable)
  • Biceps curl in standing (exercise band under feet, neutral grip)
  • Biceps curl in standing (exercise band under feet)
  • Biceps curl in standing (exercise band under feet, pronated grip)
  • Alternating biceps curl in standing (exercise band under feet, neutral grip)
  • Alternating biceps curl in standing (exercise band under feet)
  • Alternating biceps curl in standing (exercise band under feet, pronated grip)
  • Rapid alternating biceps curl in standing (exercise band under feet, neutral grip)
  • Rapid alternating biceps curl in standing (exercise band under feet)
  • Rapid alternating biceps curl in standing (exercise band under feet, pronated grip)
  • Bicep curl in half kneeling (dumbbells)
  • Bicep curl in standing (AirBands/BFR)
  • Bicep curl in standing (AirBands/BFR, dumbbells)
  • Bicep curl to shoulder press in standing (AirBands/BFR)
  • Bicep curl to shoulder press in standing (AirBands/BFR, dumbbells)
  • Bicep curl in standing (AirBands/BFR, barbell)
  • Bicep curl in standing (AirBands/BFR, loaded barbell)
  • Bicep curl in standing (AirBands/BFR, EZ Bar)
  • Bicep curl in standing (AirBands/BFR, loaded EZ bar)
  • Cervical extension in four point kneeling (exercise band)
  • Cervical rotation in four point kneeling (exercise band)
  • Alternating chest flys in sitting on an exercise ball (dumbbells)
  • Alternating chest flys in supine (no load)
  • Alternating chest flys in supine (dumbbells)
  • Alternating chest flys in supine (no load, eyes closed)
  • Alternating chest flys in supine on an exercise ball (dumbbells, eyes closed)
  • Alternating chest flys in standing on a foam pad (no load, eyes closed)
  • Alternating chest flys in sitting on an exercise ball (no load)
  • Alternating chest flys in standing (no load)
  • Alternating chest flys in standing (dumbbells)
  • Alternating chest flys in standing (no load, eyes closed)
  • Alternating chest flys in standing (dumbbells, eyes closed)
  • Alternating chest flys in standing on a foam pad (no load)
  • Alternating chest flys in standing on a foam pad (dumbbells)
  • Alternating chest flys in standing on a foam pad (dumbbells, eyes closed)
  • Alternating chest flys in sitting (no load)
  • Alternating chest flys in sitting (dumbbells)
  • Alternating chest flys in sitting (no load, eyes closed)
  • Alternating chest flys in sitting (dumbbells, eyes closed)
  • Single arm chest press in split stance (cable)
  • Alternating chest press in supine (exercise ball)
  • Alternating chest press in supine (dumbbells, exercise ball)
  • Alternating chest press in supine (exercise band, exercise ball)
  • Alternating chest press in supine (exercise ball, pronated grip)
  • Alternating chest press in supine (dumbbells, exercise ball, pronated grip)
  • Alternating chest press in supine (exercise band, exercise ball, pronated grip)
  • Single arm chest press in supine (medicine ball, eyes closed)
  • Single arm chest press in half kneeling (cable)
  • Single arm chest press in kneeling (cable)
  • Bent knee fall out
  • Bicycle crunch (legs only)
  • Bicycle crunch
  • Crunch with isometric hip adduction (ball)
  • Oblique crunch in side lying
  • Deep neck flexion with isometric cervical retraction in supine
  • Deep neck flexion with shoulder flexion in sitting
  • Deep neck flexion with shoulder external rotation in standing (slight abduction)
  • Deep neck flexion with shoulder external rotation in sitting (slight abduction)
  • Dips (feet on bench)
  • Dips (dumbbell)
  • Shoulder flexion and elbow extension in standing (exercise band, pronated grip)
  • Shoulder flexion and elbow extension in sitting (exercise band, pronated grip)
  • Face pull (exercise band)
  • Single arm face pull (exercise band)
  • Single arm face pull (AirBands/BFR, exercise band)
  • Single arm farmer's walk (kettlebell, exercise band)
  • Farmer's walk on toes (no load)
  • Farmer's walk on toes (dumbbells)
  • Farmer's walk (AirBands/BFR, dumbbells)
  • Farmer's walks (AirBands/BFR, dumbbells, arms overhead)
  • Isometric big toe abduction (exercise band)
  • Big toe dorsiflexion whilst sitting (exercise band)
  • Big toe plantar flexion whilst sitting (exercise band)
  • I raise in prone
  • I, Y, T raises in standing (AirBands/BFR)
  • I, Y, T raises in standing (AirBands/BFR, dumbbells)
  • Lat pulldown in half kneeling (exercise band)
  • Lat pulldown in standing (exercise band)
  • Lat pulldown in kneeling (cable)
  • Swimmers
  • Torso lateral flexion in standing (cable)
  • Shoulder press in sitting (exercise band, eyes closed)
  • Single arm shoulder press in sitting (kettlebell)
  • Single arm shoulder press in sitting (dumbbells, eyes closed)
  • Single arm shoulder press in sitting (kettlebell, eyes closed)
  • Single arm shoulder press in standing (cable)
  • Shoulder press in sitting (exercise band)
  • Landmine (barbell, exercise band)
  • Single arm landmine (barbell, exercise band)
  • Shoulder press in sitting (exercise band)
  • Single arm shoulder press in sitting (exercise band)
  • Rotating shoulder press in standing (AirBands/BFR)
  • Rotating shoulder press in standing (AirBands/BFR, dumbbells)
  • Pallof press in split stance (exercise band)
  • Pallof press in split stance (cable)
  • Pallof press in supine (exercise band)
  • Pallof press in supine (cable)
  • Pallof press in kneeling on foam pad (exercise band)
  • Pallof press in kneeling on foam pad (cable)
  • Pallof press in half kneeling on foam pad (exercise band)
  • Pallof press in half kneeling on foam pad (cable)
  • Pallof press in half kneeling (cable)
  • Pallof press in kneeling (cable)
  • Assisted chin ups (supinated grip)
  • Assisted chin ups (pronated grip)
  • Isometric push up (hands on Bosu ball)
  • Modified push up (narrow arms)
  • Commando push ups
  • Plyometric push up (wide arms)
  • Plyometric push up (narrow arms)
  • Modified plank to push up
  • Incline push up with rotation on a step (wide arms)
  • Push up with rotation (wide arms)
  • Incline modified push up on a step (wide arms)
  • Modified push up with rotation (wide arms)
  • Incline modified push up with rotation on a step (wide arms)
  • Incline push up on a Bosu ball (narrow arms)
  • Incline push up with rotation on a step (narrow arms)
  • Push up with rotation (narrow arms)
  • Incline modified push up on a Bosu ball (narrow arms)
  • Decline push up on a Bosu ball (narrow arms)
  • Incline modified push up on a step (narrow arms)
  • Modified push up with rotation (narrow arms)
  • Plyometric modified push up with claps
  • Plyometric modified push up with claps (wide arms)
  • Incline push up (AirBands/BFR, step)
  • Decline push up (AirBands/BFR, step)
  • Decline push up on a step (narrow arms)
  • Incline modified push up with rotation on a step (narrow arms)
  • Eccentric radial deviation in sitting (dumbbell)
  • Eccentric radial deviation in sitting (exercise band)
  • Reverse chest flys in prone on an exercise ball (dumbbells, eyes closed)
  • Alternating reverse flys in standing (exercise band)
  • Alternating reverse flys in standing (exercise band, eyes closed)
  • Alternating reverse flys in standing on a foam pad (exercise band)
  • Alternating reverse flys in standing on a foam pad (exercise band, eyes closed)
  • Alternating reverse flys in sitting (exercise band)
  • Alternating reverse flys in sitting (exercise band, eyes closed)
  • Alternating reverse flys in sitting on an exercise ball (exercise band, eyes closed)
  • Alternating reverse flys in supine (exercise band)
  • Alternating reverse flys in supine (exercise band, eyes closed)
  • Alternating reverse flys in supine (exercise band, exercise ball, eyes closed)
  • Bent over reverse flys (no load)
  • Bent over reverse flys (dumbbells)
  • Reverse flys in prone (dumbbells)
  • Single arm scaption to 90 degrees in sitting (dumbbell)
  • Isometric scaption to 90 degrees in sitting (dumbbells)
  • Isometric single arm scaption to 90 degrees in sitting (dumbbell)
  • Isometric scaption in sitting (dumbbells, exercise ball)
  • Isometric scaption in sitting (exercise band, exercise ball)
  • Isometric single arm scaption in sitting (dumbbell, exercise ball)
  • Isometric single arm scaption in sitting (exercise band, exercise ball)
  • Scapula protraction to shoulder flexion in standing
  • Scapula protraction in four point kneeling
  • Single arm scapula protraction in four point kneeling
  • Scapula protraction in plank
  • Bilateral shoulder abduction to 90 degrees in standing (exercise band)
  • Bilateral shoulder abduction to 90 degrees in standing (exercise band, supinated grip)
  • Bilateral shoulder abduction to 90 degrees in sitting (exercise band)
  • Bilateral shoulder abduction to 90 degrees in sitting (exercise band, supinated grip)
  • Bilateral shoulder abduction to 90 degrees in sitting (exercise band, pronated grip)
  • Bilateral shoulder abduction to 90 degrees in half kneeling (exercise band)
  • Bilateral shoulder abduction to 90 degrees in half kneeling (exercise band, supinated grip)
  • Bilateral shoulder abduction to 90 degrees in half kneeling (exercise band, pronated grip)
  • Shoulder abduction in sitting (exercise band)
  • Single arm shoulder abduction in sitting (cable)
  • Single arm shoulder abduction in half kneeling (cable)
  • Single arm shoulder abduction in kneeling (cable)
  • Bilateral shoulder abduction in standing (exercise band under feet)
  • Single arm shoulder adduction in half kneeling (cable)
  • Single arm shoulder adduction in kneeling (cable)
  • Bilateral shoulder extension in standing (exercise band)
  • Bilateral shoulder extension in half kneeling (exercise band)
  • Single arm shoulder extension in half kneeling (cable)
  • Single arm shoulder extension in kneeling (cable)
  • Eccentric shoulder external rotation in supine (exercise band)
  • Bilateral shoulder external rotation to shoulder flexion in sitting on an exercise ball (exercise band)
  • Isometric shoulder external rotation at 90 degrees abduction in sitting (exercise band, exercise ball)
  • Isometric single arm shoulder external rotation at 90 degrees abduction in sitting (exercise band, exercise ball)
  • Shoulder external rotation in prone (90/90)
  • Eccentric shoulder external rotation in standing (exercise band)
  • Shoulder external rotation in standing (exercise band, at 90 degrees flexion)
  • Single arm shoulder external rotation in half kneeling (cable)
  • Single arm shoulder external rotation in kneeling (cable)
  • Eccentric shoulder external rotation in standing (cable)
  • Eccentric shoulder external rotation in sitting (cable)
  • Eccentric shoulder external rotation in crook lying (cable, 90/90)
  • Shoulder external rotation in sitting with support (exercise band, at 45 degrees abduction)
  • Shoulder external rotation in sitting with support (exercise band, at 90 degrees abduction)
  • Shoulder external rotation in sitting (exercise band, exercise ball)
  • Shoulder external rotation in standing (exercise band, foam pad)
  • Shoulder external rotation in standing (dumbbell, at 135 degrees abduction)
  • Isometric shoulder flexion in standing (dumbbells, at 90 degrees)
  • Isometric shoulder flexion in standing (dumbbells, at 90 degrees, supinated grip)
  • Isometric shoulder flexion in standing (dumbbells, at 90 degrees, pronated grip)
  • Isometric shoulder flexion in sitting (dumbbells, at 90 degrees)
  • Isometric shoulder flexion in sitting (dumbbells, at 90 degrees, supinated grip)
  • Isometric shoulder flexion in sitting (dumbbells, at 90 degrees, pronated grip)
  • Bilateral shoulder flexion to 90 degrees in standing (dumbbells)
  • Bilateral shoulder flexion to 90 degrees in standing (exercise band)
  • Bilateral shoulder flexion to 90 degrees in standing (exercise band, pronated grip)
  • Bilateral shoulder flexion to 90 degrees in sitting (dumbbells, pronated grip)
  • Bilateral shoulder flexion to 90 degrees in sitting (dumbbells)
  • Bilateral shoulder flexion to 90 degrees in sitting (exercise band)
  • Bilateral shoulder flexion to 90 degrees in sitting (exercise band, pronated grip)
  • Bilateral shoulder flexion to 90 degrees in half kneeling (dumbbells)
  • Bilateral shoulder flexion to 90 degrees in half kneeling (exercise band)
  • Bilateral shoulder flexion to 90 degrees in half kneeling (exercise band, pronated grip)
  • Bilateral shoulder flexion to 90 degrees in half kneeling (exercise band, supinated grip)
  • Isometric bilateral shoulder flexion in standing (at 90 degrees)
  • Isometric bilateral shoulder flexion in standing (at 90 degrees, supinated grip)
  • Isometric bilateral shoulder flexion in standing (at 90 degrees, pronated grip)
  • Isometric shoulder flexion in sitting (at 90 degrees)
  • Isometric shoulder flexion in sitting (at 90 degrees, supinated grip)
  • Isometric shoulder flexion in sitting (at 90 degrees, pronated grip)
  • Bilateral shoulder flexion to 90 degrees in half kneeling (dumbbells, supinated grip)
  • Shoulder flexion in four point kneeling (cable)
  • Isometric shoulder flexion in standing (arm out in front)
  • Isometric shoulder flexion in standing (arm out in front, supinated grip)
  • Isometric shoulder flexion in standing (arm out in front, pronated grip)
  • Isometric shoulder flexion in sitting (arm out in front)
  • Isometric shoulder flexion in sitting (arm out in front, supinated grip)
  • Isometric shoulder flexion in sitting (arm out in front, pronated grip)
  • Shoulder flexion in standing (dumbbells, pronated grip)
  • Bilateral shoulder flexion in half kneeling (dumbbells, pronated grip)
  • Bilateral shoulder flexion in sitting (dumbbells, supinated grip)
  • Shoulder internal rotation in side lying (exercise band)
  • Shoulder internal rotation in side lying (cable)
  • Shoulder internal rotation in prone (90/90)
  • Single arm shoulder internal rotation in half kneeling (cable)
  • Single arm shoulder internal rotation in kneeling (cable)
  • Single arm shoulder internal rotation in sitting with support (cable, at 90 degrees flexion)
  • Shoulder circles in standing (medicine ball)
  • Shoulder circles in kneeling (medicine ball)
  • Shoulder circles in standing on a Bosu ball (medicine ball)
  • Shoulder external rotation to shoulder flexion in standing (exercise band)
  • Shoulder external rotation to shoulder flexion in sitting (exercise band
  • T raises in prone on an execise ball
  • Thoracic rotation in half kneeling (cable)
  • Thoracic rotation in kneeling (cable)
  • Bow and arrow in side lying (dumbbell)
  • Bow and arrow in side lying (exercise band)
  • Triceps extension in standing (cable, back to cable)
  • Overhead triceps extension in long sitting (no load)
  • Overhead triceps extension in long sitting (dumbbell)
  • Overhead triceps extension in long sitting (kettlebell)
  • Overhead triceps extension in long sitting (medicine ball)
  • Overhead triceps extension in long sitting (exercise band)
  • Triceps extension in supine (EZ bar, exercise ball)
  • Triceps extension in supine (loaded EZ Bar)
  • Triceps extension in supine (loaded EZ Bar, exercise ball)
  • Overhead triceps extension in half kneeling (cable)
  • Triceps extension in prone (cable)
  • Triceps extension in kneeling (cable)
  • Single arm overhead triceps extension (AirBands/BFR, exercise band)
  • Hollow hold
  • RKC plank
  • Hollow hold (arms by side)
  • Hollow hold (dumbbell in legs)
  • Isometric crunch
  • Reverse crunch in supine
  • L sit
  • Butterfly sit up
  • Hollow hold rock
  • Oblique twists in long sitting (exercise band)
  • Oblique twists in long sitting (cable)
  • Sit up with weight transfer to legs (medicine ball)
  • Alternating oblique knee drive (hands on Bosu ball)
  • Pike
  • Single leg pike
  • Dead bug (same leg and arm)
  • Side sit to bear
  • Dead bug (crossover)
  • Alternating shoulder flexion/extension in table top
  • Isometric shoulder horizontal adduction in table top (ball between wrists)
  • Plank to push up (AirBands/BFR)
  • Isometric chest press with leg lowering in table top (AirBands/BFR)
  • Upright row in standing (EZ bar)
  • Upright row in standing (loaded EZ bar)
  • Upright row in standing (AirBands/BFR)
  • Upright row in standing (AirBands/BFR, dumbbells)
  • W raises in prone on an exercise ball
  • W row in standing (exercise band)
  • W row in sitting (exercise band)
  • Eccentric wrist extension in sitting (exercise band)
  • Eccentric wrist extension in sitting (dumbbell)
  • Isometric wrist extension in sitting (exercise band)
  • Isometric wrist extension in sitting (exercise band, at 45 degrees flexion)
  • Isometric wrist extension in sitting (exercise band, at 90 degrees flexion)
  • Eccentric wrist flexion in sitting (exercise band)
  • Eccentric wrist flexion in sitting (dumbbell)
  • Wrist pronation in sitting (dumbbell)
  • Wrist pronation in sitting (exercise band)
  • Wrist supination/pronation in standing (mallet)
  • Wrist supination/pronation in sitting (mallet)
  • Wrist supination in sitting (dumbbell)
  • Eccentric wrist supination in sitting (dumbbell)
  • Wrist supination in sitting (exercise band)
  • Eccentric ulnar deviation in sitting (dumbbell)
  • Eccentric ulnar deviation in sitting (exercise band)
  • Wrist ulnar deviation in sitting (dumbbell)
  • Y raises in prone on an exercise ball

Lower Body Mobility

  • Glute stretch in standing
  • Hip abductor stretch in supine (strap)
  • Alternating glute stretch in supine (knee to chest)
  • Glute stretch in supine (knee to opposite hip)
  • Glute stretch in supine (knee to opposite shoulder)
  • Hamstring stretch with side stretch whilst long sitting
  • Single leg hamstring stretch in long sitting (bed)
  • Inverted hamstring stretch
  • Hamstring stretch in sitting (hands on back)
  • Sumo squat to hamstring stretch
  • Hip adductor stretch in supine (strap)
  • AROM hip internal/external rotation in standing
  • AROM hip internal/external rotation in sitting
  • AROM hip internal/external rotation in supine (90/90)
  • AROM hip internal/external rotation in prone
  • Leg circles in supine
  • Hip internal/external rotation in sitting
  • Single leg thoracic and hip mobility in standing with support
  • Fire hydrant hips circles
  • Single leg knee hugs with support (towel)
  • Hip flexor stretch (leg on bench)
  • Hip flexor and quad stretch in prone (belt)
  • Dynamics hip flexor stretch
  • Dynamic hip flexor stretch with rotation
  • Hip flexor stretch in supine
  • Anterior hip mobilization in half kneeling (exercise band)
  • Hip flexor stretch in supine
  • Hip flexor stretch in half kneeling (anterior pelvic tilt)
  • Hip hitch in standing with support (chair)
  • Hip hitch in standing with support (wall)
  • Hip hitch in standing
  • Lateral hip mobilization in half kneeling (exercise band)
  • Knee extension in sitting (no load)
  • Knee extension in supine with support
  • Long arc knee extension in sitting
  • AROM knee extension in long sitting with support (AirBands/BFR, foam roller)
  • AROM knee extension in sitting (AirBands/BFR)
  • PROM knee extension in prone on a bed
  • PROM knee extension in prone
  • AAROM knee flexion in sitting (opposite leg)
  • Knee flexion in prone (no load)
  • PROM knee flexion in sitting
  • Sciatic nerve slider in sitting (head tilt with knee extension)
  • AROM posterior pelvic tilt in standing against a wall
  • Quad stretch in bent over scooter
  • Quad stretch with arm raise in standing
  • AROM lateral toes extension in sitting
  • AROM lateral toes flexion in sitting
  • Foam roller - glutes (leg crossed)
  • Foam roller - tibialis anterior
  • Lateral toes extensors stretch
  • Big toe extensor stretch

Lower Body Strengthening

  • Lateral quick step
  • Hip extension (bench)
  • Single leg hip extension on exercise ball
  • Hip extension on an exercise ball (dumbbell)
  • Single leg hip extension on an exercise ball (dumbbell)
  • Bridge in split stance
  • Bridge in split stance (exercise band around knees)
  • 45 degree bridge
  • Single leg 45 degree bridge
  • Bridge with knee flexion (AirBands/BFR, exercise ball)
  • Single leg bridge with knee flexion (AirBands/BFR, exercise ball)
  • Burpee to tuck jump
  • Eccentric calf raise
  • Eccentric calf raise on a step
  • Eccentric calf raise on a step with support
  • Calf raise in standing (inversion focus)
  • Calf raise in standing (eversion focus)
  • Calf raise in standing (dumbbells, inversion focus)
  • Calf raise in standing (dumbbells, eversion focus)
  • Calf raise in standing (kettlebell, inversion focus)
  • Calf raise in standing (kettlebell, eversion focus)
  • Calf raise in standing (medicine ball, inversion focus)
  • Calf raise in standing (medicine ball, eversion focus)
  • Calf raise in sitting (inversion focus)
  • Calf raise in sitting (eversion focus)
  • Calf raise in sitting (dumbbells, inversion focus)
  • Calf raise in sitting (dumbbells, eversion focus)
  • Bent knee calf raise with support (eyes closed)
  • Bent knee calf raise (eyes closed)
  • Bent knee calf raise on a foam pad with support (eyes closed)
  • Bent knee calf raise on a foam pad (eyes closed)
  • Bent knee calf raise on a foam pad
  • Isometric calf raise in standing on a foam pad with support
  • Isometric single leg calf raise in standing on a foam pad with support
  • Bent knee calf raise in standing (dumbbells)
  • Calf raise with isometric hip adduction in sitting (ball between shins)
  • Calf raise with support (AirBands/BFR)
  • Calf raise in standing (AirBands/BFR, barbell)
  • Calf raise in standing (AirBands/BFR, loaded barbell)
  • Calf stretch in prone
  • Calf stretch in long sitting (belt)
  • Calf stretch in supine (hip at 45 degrees, belt)
  • Calf stretch with support (hands on wall)
  • Bent knee calf stretch with support (hands on wall)
  • Crab walks (exercise bands, around knees and ankles)
  • Crab walks (medicine ball, exercise band around feet)
  • Crab walks (AirBands/BFR, exercise band around knees)
  • Crab walks (AirBands/BFR, exercise band around ankles)
  • Crab walks (AirBands/BFR, medicine ball, exercise band around knees)
  • Crab walks (AirBands/BFR, medicine ball, exercise band around ankles)
  • Crab walks (AirBands/BFR, medicine ball, exercise band around feet, BFR cuff)
  • Romanian deadlift in split stance (cable)
  • Romanian deadlift (cable)
  • Deadlift (barbell, exercise band)
  • Romanian deadlift (barbell, exercise band)
  • Single leg Romanian deadlift (barbell, exercise band)
  • Single leg Romanian deadlift with support (barbell)
  • Deadlift (AirBands/BFR, barbell)
  • Deadlift (AirBands/BFR, loaded barbell)
  • Romanian deadlift (AirBands/BFR, barbell)
  • Romanian deadlift (AirBands/BFR, loaded barbell)
  • Single leg Romanian Deadlift (AirBands/BFR, barbell)
  • Single leg Romanian deadlift (AirBands/BFR, loaded barbell)
  • Hip abduction in standing (exercise band)
  • Hip adduction in standing with front support
  • AROM hip abduction in side lying (AirBands/BFR)
  • Hip abduction in standing with support (cable trainer, slight hip extension)
  • Hip abduction wall slides in side lying
  • Hip abduction wall slides in side lying (exercise band around ankles)
  • Hip abduction wall slides in side lying (exercise band around knees)
  • Hip skaters with support
  • Hip skates with support (exercise band)
  • Hip skaters
  • Hip skaters (exercise band)
  • Skaters (exercise bands, around knees and ankles)
  • Isometric single leg quarter depth squat with contralateral isometric hip abduction (exercise ball)
  • Cross over walks (exercise band)
  • Hip abduction in supine (exercise band)
  • Isometric hip adduction in supine (45 degree hip flexion)
  • Isometric single leg hip adduction in crook lying (exercise band)
  • Isometric hip adduction in crook lying (no ball)
  • Isometric hip adduction in crook lying (with ball)
  • Isometric hip adduction in table top (ball between ankles)
  • Bent knee hip extension in four point kneeling
  • Bent knee hip extension in four point kneeling (exercise band)
  • AROM hip extension in prone (AirBands/BFR)
  • Isometric glute activation in prone
  • Isometric glute activation in supine
  • Isometric glute activation in standing
  • Isometric glute activation in sitting
  • Bridge (long lever)
  • Table top holds with leg lifts on an exercise ball
  • Table top holds with leg lift and holding a dumbbell on a exercise ball (dumbbell)
  • Single leg hip external rotation in kneeling (torso at 45 degrees)
  • Isometric hip flexion with knee extension whilst standing (cable)
  • Hip flexion in long sitting (no load)
  • Hip flexion in long sitting with support (no load)
  • Isometric table top
  • Isometric hip flexion in crook lying
  • Single leg hip flexion in crook lying (exercise band around feet)
  • Isometric inner range hip flexion in table top (exercise band around feet)
  • Isometric hip flexion in crook lying
  • Straight leg raise in supine (AirBands/BFR)
  • Kneeling squat (barbell)
  • Kneeling overhead squat (barbell)
  • Romanian deadlift (stick touch)
  • Single leg straight leg deadlift (stick touch)
  • Swings (AirBands/BFR, kettlebell)
  • Single leg hip internal rotation in standing (stick, exercise band, across shoulders)
  • Single leg hip internal rotation in standing (stick, exercise band, across back of hips)
  • Isometric hip extension (exercise ball)
  • Single leg isometric hip extension (exercise ball)
  • Single leg lateral jump and stick (exercise band)
  • Forwards and backwards hopping (over line)
  • Lateral hopping (over line)
  • Single leg eccentric knee extension (weight plate)
  • Single leg knee extension in sitting (weight plate)
  • Knee extension in sitting (weight plate)
  • Isometric knee extension in sitting (weight plate, at 45 degrees)
  • Isometric knee extension (at 0 degrees flexion)
  • Isometric knee extension in sitting (90 degrees)
  • Single leg isometric knee extension in sitting (90 degrees)
  • Knee extension in sitting (AirBands/BFR, exercise band)
  • Single leg static quadriceps activation in sitting (AirBands/BFR)
  • Single leg 45 degree isometric knee extension (AirBands/BFR, weight plate)
  • Eccentric single leg knee extension (AirBands/BFR, weight plate)
  • Single leg knee extension (AirBands/BFR, weight plate)
  • Knee extension (AirBands/BFR, weight plate)
  • Isometric knee extension (AirBands/BFR, weight plate)
  • Knee flexion in supine (slide discs)
  • Single leg knee flexion in sitting with support (exercise band)
  • Isometric single leg knee flexion in sitting with support (exercise band)
  • Isometric single leg knee flexion in sitting (exercise band)
  • Isometric single leg knee flexion in sitting with support (exercise band, at 45 degree flexion)
  • Isometric single leg knee flexion in sitting (exercise band, at 45 degrees flexion)
  • Knee flexion in prone (weight plate)
  • Knee flexion in prone (AirBands/BFR, weight plate)
  • Hip and knee extension in standing (cable)
  • Donkey kick (exercise band)
  • Hip and knee extension in four point kneeling (cable)
  • Hip flexion with knee extension in standing (cable)
  • Single leg isometric hip flexion with single leg knee extension in standing with support (cable)
  • Single leg hip flexion with single leg knee extension in standing with support (cable)
  • Squat to calf raise (arms out in front)
  • Single leg wall sit with calf raise
  • Walking lunge (barbell)
  • Curtsy lunge (hands behind head)
  • Reverse lunge (cable)
  • Curtsy lunge (dumbbells, arms overhead)
  • Step over drop lunge
  • Lateral lunge with trunk rotations
  • Lunge to thoracic rotation
  • Alternating lateral lunge
  • Lateral lunge with side stretch
  • Reverse lunge with torso twist
  • Reverse lunge to knee drive
  • Reverse lunge (AirBands/BFR)
  • Reverse lunge (AirBands/BFR, kettlebell)
  • Lateral lunge (AirBands/BFR)
  • Lunge (AirBands/BFR, kettlebell)
  • Alternating lunge with twist (AirBands/BFR, medicine ball)
  • Lateral lunge with chest press (AirBands/BFR, medicine ball)
  • Walking lunges (AirBands/BFR)
  • Walking lunges (AirBands/BFR, dumbbells)
  • Lunges (AirBands/BFR, barbell)
  • Lunges (AirBands/BFR, loaded barbell)
  • Forwards and backwards stagger walking (exercise bands, around knees and ankles)
  • Lateral stagger walking (exercise bands, around knees and ankles)
  • Single jump bunny hops
  • Drop squat
  • Single leg drop squat
  • Sit to stand (arms out in front)
  • Sit to stand into reach
  • Sit to stand into turn
  • Sit to stand with exercise band
  • Sit to stand (exercise band around knees)
  • Sit to stand in split stance
  • Sit to stand in split stance (exercise band around knees)
  • Sit to stand (ball between knees)
  • Sit to stand (AirBands/BFR, arms across chest)
  • Sit to stand (AirBands/BFR, dumbbells)
  • Front foot elevated split squat (cable, step)
  • Bulgarian split squat (AirBands/BFR, barbell)
  • Bulgarian split squat (AirBands/BFR, loaded barbell)
  • Isometric single leg half depth squat
  • Isometric single leg squat
  • Squat with front support
  • Half depth squat with front support
  • Quarter depth squat with front support
  • Squat on a foam pad with front support
  • Half depth squat on a foam pad with front support
  • Quarter depth squat on a foam pad with front support
  • Single leg squat with front support
  • Half depth single leg squat with front support
  • Quarter depth single leg squat with front support
  • Single leg squat on a foam pad with front support
  • Half depth single leg squat on a foam pad with front support
  • Quarter depth single squat on a foam pad with front support
  • Overhead squat (medicine ball)
  • Pistol squat (no load)
  • Narrow squat on a Bosu ball (medicine ball)
  • Half depth narrow squat on a Bosu ball (medicine ball)
  • Quarter depth narrow squat on a Bosu ball (medicine ball)
  • Narrow squat on a Bosu ball (exercise band)
  • Half depth narrow squat on a Bosu ball (exercise band)
  • Quarter depth narrow squat on a Bosu ball (exercise band)
  • Narrow squat on a foam pad (arms out in front)
  • Half depth narrow squat on a foam pad (arms out in front)
  • Quarter depth narrow squat on a foam pad (arms out in front)
  • Narrow squat o n a Bosu ball (arms out in front)
  • Half depth narrow squat on a Bosu ball (arms out in front)
  • Quarter depth narrow squat on a Bosu ball (arms out in front)
  • Narrow squat on a foam pad (arms across chest)
  • Half depth narrow squat on a foam pad (arms across chest)
  • Narrow squat on a Bosu ball (arms across chest)
  • Single leg squat to/from a box (arms out in front)
  • Single leg squat to/from a box (hands on hips)
  • Full depth wall sit
  • Half depth wall sit
  • Quarter depth wall sit
  • Front box squat (loaded barbell)
  • Squat (ball between knees)
  • Half depth pistol squat
  • Quarter depth pistol squat
  • Half depth squat (ball between knees)
  • Quarter depth squat (ball between knees)
  • Squat (exercise band below knees)
  • Half depth squat (exercise band below knees)
  • Quarter depth squat (exercise band below knees)
  • Quarter depth narrow squat on a foam pad (arms across chest)
  • Half depth narrow squat on a Bosu ball (arms across chest)
  • Quarter depth narrow squat on a Bosu ball (arms across chest)
  • Narrow squat on a foam pad with support
  • Half depth narrow squat on a foam pad with support
  • Quarter depth narrow squat on a foam pad with support
  • Narrow squat on a Bosu ball with support
  • Half depth narrow squat on a Bosu ball with support
  • Quarter depth narrow squat on a Bosu ball with support
  • Goblet squat (kettlebell)
  • Goblet box squat (kettlebell)
  • Squat jacks
  • Single leg squat (AirBands/BFR, arms out in front)
  • Single leg squat (AirBands/BFR, kettlebell)
  • Squat (AirBands/BFR, barbell)
  • Squat (AirBands/BFR, loaded barbell)
  • Split squat (AirBands/BFR, barbell)
  • Split squat (AirBands/BFR, loaded barbell)
  • Front squat (AirBands/BFR, barbell)
  • Front squat (AirBands/BFR, loaded barbell)
  • Lateral step downs with support
  • Lateral step over
  • Dynamic lateral step ups (dumbbells)
  • Step up (AirBands/BFR, box)
  • Step up (AirBands/BFR, barbell, box)
  • Step up (AirBands/BFR, loaded barbell, box)
  • Single arm swing (exercise band)

Miscellaneous

  • Bouncing a ball in standing
  • Bouncing a ball whilst walking
  • Ball bouncing in sitting
  • Ball bouncing in sitting (exercise ball)
  • Arm and leg raise in four point kneeling on a Bosu ball
  • Four point kneeling on an exercise ball
  • Shoulder flexion in four point kneeling on an exercise ball
  • Rock back in four point kneeling (exercise ball)
  • Rock back in four point kneeling
  • Rock back and thoracic rotation in four point kneeling
  • Shoulder flexion in four point kneeling (AirBands/BFR)
  • Hip and knee extension in four point kneeling (AirBands/BFR)
  • Shoulder flexion with hip and knee extension in four point kneeling (AirBands/BFR)
  • Warrior squat
  • Posterior shoulder cuff stretch with lunge
  • Plank to squat
  • Supine bridge with chest press (barbell)
  • Supine bridge with chest press (loaded barbell)
  • Squat to landmine (barbell, exercise band)
  • Single leg hip adduction with single arm chest press in side lying
  • Squat to shoulder press (AirBands/BFR)
  • Squat to shoulder press (AirBands/BFR, dumbbells)
  • Squat to upright row (AirBands/BFR)
  • Squat to upright row (AirBands/BFR, dumbbells)
  • Alternating hip flexion in supine on a foam roller
  • Hip dip
  • Wide leg plank
  • Side bridge (split stance)
  • Single leg stance on a Bosu ball
  • Single leg stance with cervical rotation
  • Single leg stance with cervical rotation (eyes closed)
  • Tandem stance on a foam pad with support (no shoes)
  • Tandem stance on a foam pad (no shoes, eyes closed)
  • Tandem stance on a foam pad with support (shoes off, eyes closed)
  • Tandem stance with arm lifts on a foam pad (shoes off)
  • Tandem stance with cervical rotation
  • Tandem stance with cervical rotation (eyes closed)
  • Tandem stance on a foam pad (shoes off)
  • Throw and catch in sitting
  • Throw and catch in sitting (exercise ball)
  • Single arm throw and catch in standing
  • Single arm throw and catch in standing (foam pad)
  • Single arm throw and catch in standing (Bosu ball)
  • Single arm throw and catch in sitting
  • Single arm throw and catch in sitting (exercise ball)
  • Ball bouncing in standing (hand to hand)
  • Throw and catch on mini trampoline
  • Marching on the spot with high knees
  • Toy soldiers
  • Up and down dog
  • Vinyasa Flow