Exercise Database
(Please click on the links for video)

CARs:  Controlled Articular Rotations

Foot Health Exercises

Foam Rolling

Shoulder

• Pectorals
• Posterior Capsule / Musculature
• Mid Latissimus Dorsi
• Quadruped Reach & Roll

Spine

• Proximal Latissimus Dorsi
• Erector Spinae

• Thoracic Segmental Mobility
• Quadruped Reach & Roll

Hip / Knee

• Iliopsoas (Anterior Hip) – Massage Ball
• TFL (Anterior Hip)

• Hip External Rotators – Foam Roller
• Hip External Rotators – Massage Ball

• Quadriceps
• IT Band (Outer Thigh)
• Adductors (Inner Thigh)

Ankle

• Calves

Stretching

Shoulder

• Pec Stretch 

Spine

• 90 / 90 Stretch

Hip

• Quad / Hip Flexor Stretch
• Brettzel

• Standing Quadriceps Stretch
• Standing Hamstring Stretch

Ankle

• Dorsiflexion – Half Kneeling

Mobility

Spine

• Multiplanar Intersegmental Lumbar / Lumbosacral / Sacroiliac Self-Mobilization (Quadruped)
• Extension Rotations
• Trunk Rotations
• Thoracic Rotation – Self Mobilization
• Brettzel
• 90 / 90 Stretch
• Quadruped Reach & Roll – Grid
• Thoracic Segmental Mobility – Grid
• Extension – Self Mobilization
• Quadriped Thoracic – Self Mobilization
• Seated Wall Slides / Wall Angel

Hip

• Hip Capsule 1
• Hip Capsule 2
• Deadbug + Hip Isolation
• Frog

Ankle

• Dorsiflexion – Half Kneeling
• Band Assisted Dorsiflexion
• Ballet Exercises

Strengthening & Stability

Shoulder

• Side Lying External Rotation
• External Rotation @ 90 degrees
• Bilateral External Rotation – Resistance Band
• Bilateral Serratus Punch – Resistance Band
• Kettlebell Screwdrivers & Armbars
• Full Can – Resistance Band
• Bottoms Up Kettlebell Screwdrivers & Armbars
• Forearm Wall Slides

Low Back / Core

• Balloon Breathing
• Medball Assisted Single Leg Glute Bridge + Hold
• Dead Bug – Legs
• Dead Bug (Hooklying) – Opposites Extension

• Sternum Crunch
• Bird Dog
• Quadruped Rockback RNT
• Kneeling Walkout
• Ball Rollout
• Plank Walkout
• TRX Rollout
• Stir the Pot

Hip

• Single Leg Glute Bridge vs Wall
• Medball Assisted Single Leg Glute Bridge + Hold
• Supported Functional Reach

• Miniband Reverse Walk
• Hip Airplane
• Hip Airplane RNT

Ankle

• Vele Forward Lean & Reverse Tandem Walk
• Deep Flexor Facilitation Heel Raises + Band
• Reverse Tandem Stance Rockback + Band
• Closed Chain Facilitation of Deep Flexors
• Heel Raises + Deep Flexor Facilitation
• Ballet Exercises