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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
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“The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease.”
~ Thomas Edison