Exercise Library — Page 21
Corrective drills, assessment tests, compound lifts and gym exercises. Each entry lists its target muscles, equipment, type and difficulty.
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Shift Phase Drill
Full Body
Intermediate Wedges
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Propulsion Phase Drill
Full Body
Intermediate Wedges
accessory
Early Swing Phase Drill
Full Body
Intermediate None
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Late Swing Phase Drill
Full Body
Intermediate None
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Sagittal Cogs Freestanding
Core
Intermediate None
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Frontal Cogs On Axis
Core
Intermediate None
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Frontal Cogs Off Axis
Core
Intermediate None
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Transverse Cogs Freestanding
Core
Intermediate None
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Poor Mans Foot Scan
Foot Intrinsics
Intermediate None
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Resting Varus Angle Check
Foot Intrinsics
Intermediate None
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Windlass Mechanism Assessment
Foot Intrinsics
Intermediate None
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Complete Foot Assessment Protocol
Foot Intrinsics
Intermediate Treatment Table
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Supination Wedge Drill
Foot Intrinsics
Intermediate Wedges
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Tripod Wedge Drill
Foot Intrinsics
Intermediate Wedges
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Front Leg Pronating Leg Drill
Full Body
Intermediate Wedges
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Back Leg Supinating Leg Drill
Full Body
Intermediate Wedges
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Left Suspension Phase Integration
Full Body
Intermediate Wedges
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Right Suspension Phase Integration
Full Body
Intermediate Wedges
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Suspension On A Step
Full Body
Intermediate Step
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Left Transition Phase Integration
Full Body
Intermediate Wedges
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Right Transition Phase Integration
Full Body
Intermediate Wedges
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Bilateral Shift Phase Drill
Full Body
Intermediate None
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Resting Posture Assessment
Full Body
Intermediate None
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Dynamic Posture Assessment
Full Body
Intermediate None
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Gait Analysis Protocol
Full Body
Intermediate None
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Eight Body Shapes Exploration
Full Body
Intermediate None
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Single Leg Knee Bend Assessment
Quadriceps
Intermediate None
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Pelvis Rotation Assessment Drill
Core
Intermediate None
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Foot Tripod Awareness Drill
Foot Intrinsics
Intermediate None
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STJ Axis Awareness Drill
Foot Intrinsics
Intermediate None
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Scapula Ribcage Coupling Sagittal Drill
Deltoids
Intermediate None
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Scapula Ribcage Coupling Frontal Drill
Deltoids
Intermediate None
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Scapula Ribcage Coupling Transverse Drill
Deltoids
Intermediate None
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Wrist Radial Deviation With Gait Phase Integration
Forearm Flexors, Forearm Extensors
Intermediate None
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Forearm Supination With Ribcage Rotation Drill
Forearm Flexors, Forearm Extensors
Intermediate None
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Closed Chain Knee Biomechanics Drill
Quadriceps
Intermediate None
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Spinal Mechanics Type 1 Drill
Core
Intermediate None
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Spinal Mechanics Type 2 Drill
Core
Intermediate None
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90-90 Hip Lift With Breathing
Diaphragm, Intercostals
Intermediate Bodyweight
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90-90 Breathing
Diaphragm, Intercostals
Intermediate Bodyweight
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Hooklying Breathing
Diaphragm, Intercostals
Intermediate Bodyweight
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Supine Breathing With Reach
Diaphragm, Intercostals
Intermediate Bodyweight
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Quadruped Breathing
Diaphragm, Intercostals
Intermediate Bodyweight
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All Fours Belly Lift
Core
Intermediate Bodyweight
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Sidelying Breathing
Diaphragm, Intercostals
Intermediate Bodyweight
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Balloon Breathing
Diaphragm, Intercostals
Intermediate Balloon
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Diaphragmatic Breathing Stack
Diaphragm, Intercostals
Intermediate Bodyweight
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Breathing Exercise Stack Sequence
Diaphragm, Intercostals
Intermediate Bodyweight
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Hip Hinge Drill
Lower Body
Intermediate Bodyweight
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Posterior Tilt Drill
Lower Body
Intermediate Bodyweight
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Wall Supported Squat
Lower Body
Intermediate Wall
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Wall Supported Reach
Multiple Muscle Groups
Intermediate Wall
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Kettlebell Armbar
Upper Body
Intermediate Kettlebell
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Quadruped Reach
Core
Intermediate Bodyweight
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Shoulder Internal Rotation Drill
Upper Body
Intermediate Bodyweight
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Pullover Breathing
Diaphragm, Intercostals
Intermediate Bodyweight
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Infrasternal Angle Assessment
Assessment
Intermediate Bodyweight
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Table Test Assessment
Core
Intermediate Bodyweight
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Hip Rotation Assessment
Lower Body
Intermediate Bodyweight
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Left Offset Pushup
Upper Body
Beginner Bodyweight
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Lateral Squat With Med Ball Rotational Toss
Lower Body
Intermediate Medicine Ball
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Seated To Vertical Jump
Full Body
Intermediate Bodyweight
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Seated Broad Jump
Full Body
Intermediate Bodyweight
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Single Leg Hop Micro-Load
Full Body
Intermediate Bodyweight
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Knee To Box Jump
Full Body
Intermediate Box
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Smith Machine Bench Throw
Upper Body
Beginner Smith Machine
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Band Assisted Full ROM Push Up
Upper Body
Beginner Resistance Band
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Slant Board Lateral Jump
Full Body
Intermediate Box
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Short Contact Depth Jump
Full Body
Intermediate Bodyweight
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Band Assisted Single Leg Jump
Full Body
Beginner Resistance Band
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Lateral Box Hop
Full Body
Intermediate Box
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Box Plyo Push-Up
Full Body
Beginner Box
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10yd Sprint
Full Body
Intermediate Various
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20yd Sprint
Full Body
Intermediate Various
Compound Lifts
3+ Inch Board Press
Pectoralis Major, Pectoralis Minor
Intermediate Various
Compound Lifts
5inch Board Press
Pectoralis Major, Pectoralis Minor
Intermediate Various
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Above the Knee Hang Clean
Full Body
Elite Various
Compound Lifts
BB Bent Over Rows
Latissimus Dorsi, Rhomboids
Intermediate Barbell
isolation
BB Curls
Biceps Brachii
Intermediate Barbell
Compound Lifts
BB Inverted Rows
Latissimus Dorsi, Rhomboids
Intermediate Barbell
Compound Lifts
BB Pedlay Rows
Latissimus Dorsi, Rhomboids
Intermediate Barbell
Compound Lifts
BB Pendlay Rows
Latissimus Dorsi, Rhomboids
Advanced Barbell
isolation
BB Reverse Curls
Biceps Brachii
Intermediate Barbell
isolation
Ball Leg Curl
Hamstrings
Beginner Machine
Compound Lifts
Band Face Pulls
Deltoids
Intermediate Resistance Band
Compound Lifts
Band Pallov Press
Core
Intermediate Resistance Band
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Banded Dorsiflexion
Gastrocnemius, Soleus
Intermediate Resistance Band
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Banded Kettle Bell Swings
Full Body
Intermediate Kettlebell
Compound Lifts
Banded Lat Pull Downs
Latissimus Dorsi, Rhomboids
Intermediate Resistance Band
isolation
Banded Leg Curl
Hamstrings
Beginner Machine
Compound Lifts
Banded Rows
Latissimus Dorsi, Rhomboids
Intermediate Resistance Band
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Barbell OHP
Deltoids
Intermediate Barbell
Compound Lifts
Barbell Squat Jumps
Quadriceps
Intermediate Barbell
Compound Lifts
Barbell Step-back Lunges
Quadriceps
Intermediate Barbell
Compound Lifts
Bench Dips
Pectoralis Major, Pectoralis Minor
Intermediate Bodyweight
isolation
Bicep Curls
Biceps Brachii
Intermediate Various
Want a personalized exercise program?
These exercises are building blocks. The real value is knowing which ones you need, in what order, and how they connect to your structural patterns. Start with a biomechanical assessment.
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