LOWER ABS

Hip Flexion with Sliding Heel

Unilateral Hip Flexion

Active Max Hip Flexion

Hip Flexion Unsupported

Hip and Knee Extension Unsupported

CERVICAL EXERCISES

Supine Chin Tuck

Standing Chin Tuck

Supine Nod and Lift

Quadruped Chin Tuck

Quadruped Neck Motion

Bilateral Hip Flexion

UPPER ABS

Trunk Curl Up

HIP FLEXORS

THORACIC EXERCISES

Thoracic Extension on Roller

Bent Over Thoracic Spine Rotation

3-Point Extension-Rotation

Quadruped Extension-Rotation

Yoga Push-Up

Squat To Stand w/Extension-Rotation

Hip Hinge

Supine Straight Leg Raise

High Knee Walk

Single Leg RDL

High Knee Walk to Lunge

Pulse Hip Flexor Mobilization

Wall Hip Flexor Mobilization

Overhead Lunge Walk

Reverse Lunge w/ Posterolateral Reach

Lying Psoas March

Seated Psoas Holds

Wall March Isometric Holds

Standing Psoas Holds

SHOULDER FLEXION

Shoulder Flexion Elbow Bent

Shoulder Flexion Elbow Straight

Shoulder Flex, ER, Scap Adduction

Prone Trap Raise

Prone Shoulder Y’s

Bent Over Trap Raise

Trapezius Progressions

Shoulder Flexion Back to Wall

Scapular Wall Slides

Feet-Elevated Scap-Ups

Shoulder Flexion Facing Wall

Reach, Roll and Lift

Single Leg Balance

HIP EXTENSORS

Supine Bridge

One-Leg Supine Bridge

Wall March Isometric Holds

Bowler Squats

Glute Max Contraction

Prone Hip Extension

Prone Hip Extension Knee Flexed

Bird Dogs

HIP ABDUCTORS/ADDUCTORS

Hip Abduction Bent Knee Fall Out

Hip Abduction Bent Knee Fallout w/Knee Ext

SHOULDER EX/INTERNAL ROTATION

Supine Shoulder Rotation

Prone Shoulder Rotation

Supine No Money Drill w/Band

Hand Switches

One-Leg Scap Push-Ups

No Money Drill

Dynamic Blackburns

Side-Lying Extension Rotation

SCAPULAR EXERCISES

Push-Up Plus

Side-Lying Internal-External Rotation

Side-Lying Extension Rotation w/Perturbation

SHOULDER ABDUCTION

Supine Shoulder Abduction

Shoulder Abduction Facing Wall

Shoulder Abduction Back to Wall

Prone Hip Abduction

Hip Abduction with/out Rotation

Hip Adduction

Split-Stance Kneeling Groin Mobilization

Split-Stance Hip Swivels

Walking Spiderman

Walking Spiderman w/Hip Lift

Walking Spiderman w/One Arm Overhead

Side-Lying Leg Raise

Behind the Neck Pull Aparts

Doorway Slides

Hip Abductor Wall Slides

X-Band Walks

Side-Bridge Wall Slides

Bowler Squats

HIP EXTERNAL/INTERNAL ROTATORS

Prone Hip Rotation

Prone Iso Hip Rotation

Clam Shell

Band-Resisted Clams

Bowler Squats

Lying Knee to Knee Pull-Ins

Prone Windshield Wipers

Split-Stance Hip Swivels

Hip Airplanes

SQUAT EXERCISES

Kneeling Rockbacks

Squat to Stand

Goblet Squats

Prisoner Squats

ANKLE EXERCISES

12.1 Rocking Ankle Mob

12.2 Wall Ankle Mob

12.3 Knee-Break Ankle Mob