EXERCISE VIDEO LINKS BELOW

Dynamic Warm-up Drills:

Alternating Lateral Lunges

Alternating Quadricep Stretch and Arm Reach

Back Pedal

Backwards Walk

Butt Kicks

Carioca Drill

Carioca Drill: Slow Steps

High Knees

Inchworms

Jogging with Mid-Foot Striking

Knee Hugs

Standing Figure Four Knee Cradle

Side Steps

Side Shuffle

Side Shuffle w/ Reverse

Walking Lunge Reach

Walking Airplane

Walking Hamstring Stretch

 

Running Drills:

Running Drill: Fig. 4 Pulls Against Wall

Running Drill: Fig. 4 Pulls While Running

Running Drill: Hop and Lean to Run

Running Drill: Jump Rope Fig. 4 Pulls to Run

 

Endurance Exercises

Airdyne- Assault Bike

Rowing

SkiErg

 

Upper Body Exercises:

Banded Push Ups

Bicep Curl using Wrist Cuff on Keiser Machine

Dumbbell Curl to Press (Side View)

Dumbbell Curl to Press (Front View)

Half Kneeling Landmine Press

Ring Dips

Ring Push Ups

Ring Push Ups, High Ring Variation (Side View)

Ring Push Ups, High Ring Variation (Front View)

Grip: Ball Squeeze

Med Ball Slams

MB Slam Squats

MB Hollow Holds

MB Cross Slams

One Handed Kettlebell Swings (Side)

One Handed Kettlebell Swings (Front)

Physio Ball Y's

Physio Ball T's

Pull-ups (Side)

Pull-ups (Back)

Shoulder Rotation (Side)

Shoulder Rotation (Front)

Shoulder Circle

Tricep Flexion w/ Wrist Cuff

 

Back Exercises:

Dumbbell Renegade Rows

Ring Rows

 

Lower Body Exercises:

Airplane Hold (Side View)

Airplane Hold (Front View)

Banded Bridge Hold with Feet Walks

Banded Bridge Raises with Leg Extensions (Side View)

Banded Bridge Raises with Leg Extensions (Front View)

Banded Bridge Raises (Side View)

Banded Box Squat

Banded Bridge Raises (Front View)

Dumbbell Romanian Deadlifts (Side View)

Dumbbell Romanian Deadlifts (Front View)

Hip Raises on Bench

Kettlebell Swings (Side View)

Kettlebell Swings (Front View)

Single Leg Stance Flex/ Extend with Mini Band

Single Leg Stance Hold with Mini Band

Bulgarian Split Squat (Side)

Bulgarian Split Squat (Front)

Dumbbell Reverse Lunge (Side View)

Dumbbell Reverse Lunge (Front View)

Kettlebell Goblet Squats (Side View)

Kettlebell Goblet Squats (Front View)

Lateral Steps with Mini Band

Mini Band Squats (Side View)

Mini Band Squats (Front View)

Split Squats (Side View)

Split Squats (Front View)

 

Full Body:

Dumbbell Thruster (Side View)

Dumbbell Thruster (Front View)

 

Core:

Alternating Bird Dogs

Alternating Flags

Bear Crawl: Forward and Reverse Crawls

Dead Bug Hold

Dead Bug with Knee Press

Hollow Hang

Hollow Hold: Set Up and Scaling Down Options

Kettlebell Goblet Position March in Place

Knees to Elbows

Prone Snow Angels

Push up Plank Position Hold

PVC Plank Hold

PVC Plank Rotations

Shoulder Taps from Push up Plank Position

Side Plank from Knee Repetitions

Side Plank from Knee Hold

Side Plank from Knee Hold with Top Leg Elevated

Superman Position Hold

 

Mobility and Tissue Release:

Glutes and Hips:

90 / 90 Hip Position, Internal Rotation

90 / 90 Hip Position, External Rotation

Adductor Group Foam Rolling (Side View)

Adductor Group Foam Rolling (Front View)

Adductor Group Tissue Release using Foam Roller

Alternating 90 / 90 Hip Positions

Figure Four Stretch

Four Point Adductor Stretch

Glute and Piriformis Tissue Release using Foam Roller

Gluteal Tissue Release with Mobility Ball on Wall

Hamstring Tissue Release using Foam Roller

Hip Controlled Articular Rotations (CARs)

Kneeling Adductor Stretch

Kneeling Hip Flexor (Side View)

Kneeling Hip Flexor (Front View)

Kneeling Hip Flexor Stretch Against a Wall

Kneeling Hip Flexor on Bench with PVC

Pigeon Position Stretch (Side View)

Pigeon Position Stretch (Side View)

Quadricep Group Tissue Release using Foam Roller

Side Lying Quadricep Stretch

TFL and Gluteus Medius Tissue Release with Mobility Ball on Wall


 

Calf/Foot/Hamstring:

3-Position Heel Raises

Ankle ABCs

Ankle Controlled Articular Rotations (CARs)

Anterior Tibialis Tissue Release using Mobility Ball

Anterior Tibialis Tissue Release using Foam Roller

Ankle Banded Resistance Dorsiflexion

Plantar Fascia Release using Mobility Ball (Front View)

Plantar Fascia Release using Mobility Ball (Side View)

Calf Tissue Release using Foam Roller

Ankle Banded Resistance Eversion and Dorsiflexion

Ankle Banded Resistance Inversion and Dorsiflexion

Eccentric Heel Drop

Calf Stretch using Wall

Peroneal Group Tissue Release using Mobility Ball

Short Foot Exercise

Soleus (Deep Calf) Stretch Variations

Theraband Ankle and Calf Stretch

Foot Mobility: Toe Spacing

Toe Yoga

 

Back/Neck Exercises:

Cat to Cow

Frog Stretch

Frog Stretch Variations

Neck Controlled Articular Rotations (CARs)

QL Tissue Release using Mobility Ball on Wall

Thoracic Spine Area Foam Rolling with Extensions

 

Breath Work:

Diaphragmatic Breathing

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