Bodyweight Squat Assessment
Passive Cervical Axial Rotation Assessment
Passive Cervical Lateral Flexion Assessment
Passive Shoulder Internal/External Rotation Assessment
Passive Shoulder External Rotation in Low Flexion
Passive Shoulder Abduction Assessment
Passive Hip Flexion Assessment
Ober’s Test
Passive Straight Leg Raise Assessment
Passive Trunk Rotation Assessment
Passive Hip Abduction Assessment
Hip Internal & External Rotation Assessment
Passive Femoral Internal/External Rotation Assessment
Foot Arch Assessment
Stacking Tutorial with Squat
Plantar Fascia Release
Distal Femoral Foam Rolling – Medial Hamstring Focus
Proximal Femoral Foam Rolling – Trochanter Focus
Supine Half-Roll Progression Series
Supine Half-Roll with Low Reach
45 Degree Lower Body Half-Roll on Foam Roller
Lower Body Half-Rolling in 90/90
Upper Body Half-Rolling
Lower Body Rolling
Same-Side Connect Roll
Supine Upper Body Rolling
Infrasternal Angle Roll
Sidelying Obturator Release
Sidelying Breathing in 90/90 or 60/60
60/60 Sidelying Hamstring Tilts
90/90 Sidelying Hamstring Tilts
Sidelying Grounding
Sidelying Foam Roller Lateral Decompression with Ribcage Focus
Sidelying Lateral Decompression with Breathing Focus
Sidelying Lateral Decompression with KB & Foam Roller
Sidelying Lateral Decompression with External Weight
Balloon Breathing Tutorial in Short-Seated or Sidelying
Crocodile Breathing
Sidelying Supported Half Opener
90/90 Short Lever Side Plank
90/90 Side Plank with Reach
90/90 Side Plank with Overhead Reach
Short-Lever Side Plank with Supination Focus
Side Plank with Pronation Focus (Short Lever)
90/90 Copenhagen Plank
PRI 3-Point Stance
Right Sidelying Grounding
Sidelying Get Left/Right
Sidelying Pullback Untwister
Sidelying Adductor Pullback
PRI Right Sidelying Left Adductor Pullback
Sidelying Adductor Pullback with Hip Drop
Sidelying Adductor Pullback with Thoracic Abduction
PRI Sidelying Scissor Slices
PRI Right Sidelying Left Anterior Glute Med with TFL Inhibition
Right Glute Max Facilitation in Left Hip Extension
Sidelying Glute Max
Sidelying Glute Max with Optional Overhead Reach
Sidelying Glute Max (no thoracic abduction)
Sidelying Push Untwister
PRI Left Sidelying Knee Toward Knee
Low Oblique Sit with IR Bias – Modified with Book Ramp
High Oblique Sit Breathing
Right Sidelying Right Apical Expansion with Left Arm Reach & Left Adductor
PRI Sidelying Swiss Ball with Right Apical Expansion and Left IO/TA
Modified Left Sidelying Flexed FA Adduction w/ Right Extended FA Abduction + Abdominal Co-Activation
Sidelying Open & Shift
Introductory Sidelying Abduct & Shift
Sidelying Abduct & Shift
Sidelying Abduct & Shift with Grounding
Sidelying Abduct & Shift with Grounding + Hip Lift Progression
Left Sidelying Reach & Lift
Modified PRI Left Sidelying Right FA Abduction
Posterior Hip Capsule Stretch in Sidelying
Sidelying Hip Extension with Thoracic Abduction
PRI Right Sidelying Supported Left Glute Med in Hip Extension
Sidelying Screwdriver Arm Bar with Cervical Rotation
Rolling Arm Bar with Hip Extension & IR Bias
Glute Roll on Foam Roller
Rockback Breathing with Overhead Reach
Frog Breathing Progression
Elevated Rockback Breathing with 90 Degree Reach
Child’s Pose Breathing
Supported Child’s Pose Breathing
Retro Crawl Progression
PRI All Four Posterior Mediastinum Expansion in AFIR
PRI All Four Posterior Mediastinal Expansion – Anterior Expansion Bias
PRI All Four Posterior Mediastinal Expansion – Posterior Expansion Bias
All Four Breathing with Ball Push
All Four Posterior Hip Capsule Stretch
All Four Posterior Hip Capsule Stretch
All Four Left Posterior Hip Capsule Stretch with Right Arm Reach
Diamond Bear Plank with Wall Reference
PRI Modified All Four Inferior Glute Max Stretch
PRI All Four Breathing with Right Glute Max
PRI Prone Femoral IR with Banded Resistance
Rockback Lat Stretch with Cervical Rotation
Quadruped Inversion Breathing
PRI Wall-Referenced Respiratory Hinge – Ball Hold & Humeral Extension
Prone Propulsion with Left Knee Flexion
Supine Hemi-Extension with Rectus Femoris
Supine Chest Opener
Hooklying Breathing with Passive Left Turn
PRI Supine Hooklying Adductor Magnus Inhibition
Modified Hooklying Bridge with PSIS Focus
Hooklying Bridge with Low Reach
Hooklying Hamstring Bridge with Ball Hold
KB Arm Bar with Early Stance Bias
Hooklying Hamstring Bridge with Overhead Reach
Hooklying Hamstring Bridge with Overhead Reach on Step or Roller
Hooklying Hamstring Bridge with Left Hip Shift
Hooklying Screwdriver Arm Bar with Cervical Rotation
Hooklying Staggered Hamstring Bridge
Low Crab Breathing
Supine Hemi-Extension with Passive Leg Hold
PRI Supine Hemi-Extension with Rectus Femoris
PRI Supine Hooklying T8 Extension
Hooklying TFL Inhibition
TFL Inhibition in Hip Extension
PRI Supine Active Sacro-Spheno Flexion
Passive 90/90 Breathing with Optional Modifications
90/90 Hip Lift with PSIS Focus
90/90 Hip Lift with Extension Bias
90/90 Hip Lift with Ball Hold
90/90 Hip Lift with Active Ball Squeeze
PRI 90/90 Hip Lift in Passive FA IR
90/90 Hip Lift with Anterior Expansion Bias
90/90 Hip Lift with Hemibridge
PRI 90/90 Supported Alternating Crossover
90/90 Hip Lift with Thoracic Abduction
90/90 Hip Lift with Right Arm Reach & Balloon
PRI 90/90 Hip Lift with Left Hip Shift
PRI 90/90 Hemibridge with Hip Shift
PRI 90/90 Right Glute Max Progression (Optional Weighted Reach)
PRI 90/90 Hip Lift with Left Hip Shift & Right Iliacus
PRI Supine-Inverted Calf Stretch with Low Reach
PRI Supine Straight Leg Raise Alternating Crossovers
Supine Cross-Connect
Supine Wall Stride
Supine Cross-Connect with Toe-Float
Supine Cross-Connect with Compensatory Left Turn
Modified Wall Stride
Same-Side Connect Arm Bar – Wall & Roller Referenced
Single Leg Glute Bridge – Cross Connect
Crab Position Breathing
PRI Supine Weighted Pec Release
PRI Supine Weighted Tricep Curl
Hooklying Banded D2 Flexion
Hooklying Lateral Raise with Cuff Attachment
PRI Supine Banded Shoulder Internal Rotations
PRI Resisted Right Internal Rotation with Optional Left Resisted External Rotation
Half-Kneeling Hip Flexor Stretch with Ipsilateral Reach
Half-Kneeling Trunk Rotation with Wall Reference
Half-Kneeling Active Abduction with Reach
Half-Kneeling Lift-Off
Wall-Referenced Hip Lock with Active Support
Short-Kneeling Alternating Reciprocal Crossovers
PRI Long-Seated Pressdown
Seated Posterior Expansion with Wide Arms Modification
Seated Bent-Over Posterior Expansion
Seated Posterior Expansion with Optional Band Resistance
Seated Posterior Expansion with Offset Reach
Seated Get Left/Right
PRI Seated Resisted Alternating Triceps Pushdown
PRI Seated Resisted Abducted Diagonal Extension
Short-Seated Breathing
PRI Wall Supported Short-Seated Breathing with Left Arm Reach
Short-Seated Alternating Crossovers
Short-Seated Banded Pull-Apart
Standing Low Reach Breathing with Band Assistance
High Ramp Squat Hold with Band Around Knees
Wall Supported Reach with Ball Hold
Wall Supported Reach in Passive FA IR
PRI Standing Serratus Squat
Standing Banded Pull-Apart
Calcaneal Toe-Touch with Heels Elevated
Standing Lat Stretch
Hanging Breathing from Pull-Up Bar
Wall Walk-Down in Tall Kneeling
Wall Walk-Down Squat
Standing Supported Posterior Hip Capsule Stretch
Wall Walk-Down Hinge
Single Leg Wall Walk-Down
PRI Standing Supported Posterior Hip Capsule Stretch
Standing Posterior Hip Capsule Stretch with Extension Bias
PRI Right Knee Flexion with Left Hip Approximation
PRI Modified Standing Supported Left AF IR with Right FA Abduction
PRI Standing Trunk Around with Right Trunk Rotation
PRI Resisted Trunk Around with Left Trunk Rotation
PRI Left Stance in Right AF IR Position from the Right AIC Pattern
PRI Left Stance in Left AFIR From Left AIC Position
Wall-Refereced Hinge
Incline Cross-Connect
Standing Supported Cross-Connect in Hip Extension
Standing Supported Hip Extension with Leg Lift
PRI Modified Banded Hinge Serratus Punch
PRI Squatting Bar Reach
Offset Cable Squat with Rear Heel Elevation
Deep Squat Hip Shifting with Heels Elevated
Goblet Squat to 90 Degree Box – Ball Hold & Optional Heel Elevation
Respiratory Goblet Squat – Heels Elevated & Band Around Knees
Respiratory Goblet Squat – Heels Elevated & Ball Between Knees
Split Stance Respiratory Chop
Offset Left Lateral Cable Chop in Staggered-Stance
Staggered Stance Cable Chop with Front Foot Elevation (IR Bias on Rearfoot)
Staggered Stance Cable Zercher Posterior Expansion
Supported Bench Lunge (Hip Flexion Bias)
Jefferson Split Squat – Front Foot Elevated
Support Pistol Squat with Rear Heel Elevated
PRI Right Knee Flexion with Left Hip Extension
PRI Standing Supported Left AF IR with Trunk Rotation
Standing Supported Abduct & Shift
Standing Posterior Hip Capsule Stretch
Standing Supported Right Step Around + Right Quadratus Lumborum Stretch and Right Apical Expansion
Hip Shift Squat with TRX Support
PRI Left Hip Shift Squat (Progression #1)
PRI Left Hip Shift Squat (Progression #2)
Wall-Supported Bodyweight Kickstand Hinge
Bodyweight Kickstand Hinge
Lateral Offset Squat with Heel Elevation
Standing Resisted Band Pull in Left AF IR
Squatting Bar Reach
PRI Functional Squat with Low Trap
PRI Modified Standing Resisted Right Diagonal Flexion
PRI Standing Left AF IR with Resisted Left Arm Pulldown
PRI Standing Wall Supported Left Knee Flexion with Resisted Right Glute Max
PRI Standing Supported Resisted Right Glute Max
PRI Late Left AIC with Right Arm Reach
Standing Get Left Activity
Standing Stay Left Activity
Standing Stay Right Activity
Standing Get Right Activity
Standing AF IR with Molar Contact
Standing Supported Step-Back with Optional Reach
Standing Supported Step-Forward with Reach
PRI Modified Decline Retro Walking
PRI Alternating Reciprocal Step-Through with Elevation
Inchworm with Alternating Reach (+ Crawl Progression)
Inverted Hanging Breathing – Off Bench or Step
Inverted Hanging Breathing on 45 Degree Hip Extension/Roman Chair
Lateral Sled Drag
Seated Stay Left/Right
Modified Pigeon Stretch (Front Hip Capsule Opener)
Sidelying Glute Max
Sidelying Grounding
90/90 Hip Lift with Hemibridge
90/90 Side Plank with Optional Overhead Reach
Short-Seated Breathing
Wall Walk-Down Hinge
Standing Supported Posterior Capsule Stretch
Sidelying Abduct & Shift Progression
90/90 Hip Lift with Ball Hold
Sidelying Adductor Pullback
Sidelying Knee Toward Knee
90/90 Lower Body Half-Roll
Supine Knee Flexion Assessment
Prone Knee Flexion Assessment
Knee Extension Assessment
Foot Arch Assessment
Foot Pronation Assessment
Great Toe Extension Assessment
Heel Lock Tutorial
Plantar Fascia Release
PRI Supine-Inverted Calf Stretch with Low Reach
Inchworm with Alternating Reach (+ Crawl Progression)
Mummy Wrap – Tibial IR Focus
Mummy Wrap Split Squat – Tibial IR Focus
Self-Mobilization Tibial CAR
Tibial Internal Rotation Self-Mobilization Roll
Wedge Dorsiflexion & Pronation Drill
Wedge Dorsiflexion & Pronation Drill with Band Resistance
Introductory Pronation Drill in Staggered Stance – Heel Focus
Introductory Pronation Drill
Pronation Drill
Front Heel Elevated Dorsiflexion & Pronation Drill
Toe-Float Dorsiflexion & Pronation Drill
Wedge Supination & Plantar Flexion Drill
Standing Supported Step-Through with Pronation Focus
PRI Alternating Reciprocal Step-Through with Elevation
Standing-Supported Step-Through with Hip Extension Focus
Wall-Reference Ankle Mobilization Drill
Tibial Un-Twister Self-Mobilization – Internal Rotation Focus
Half-Kneeling Knee Un-Twister
Bottoms-Up Split Squat Isometric – Supination Focus
Bottoms-Up Split Squat Isometric – Pronation Focus
Single Leg Cable Step-Down (IR/Pronation Bias)
Split Squat with Pronation Bias
Front Heel Elevated Split Squat with Big Toe Extension
DB Goblet Squat – Heels Elevated with Big Toe Extension
Hamstring Roller Bridge with Tibial IR
Prone Leg Curl with Dorsiflexion Bias
Seated Calf Raise with Foot Elevation
Soleus Slouch in Staggered Stance
Lateral Sled Drag
Kickstand Hinge with Forefoot Focus
Supine Wall Stride Isometric
Bilateral Hamstring Isometric Bridge on Foam Roller
Single Leg Hamstring Bridge Isometric with Oscillation on Foam Roller
Single Leg Hamstring Bridge Isometric on Foam Roller
Isometric Hamstring Bridge – Toe Float
Rear Foot Elevated Yielding Isometric – Ipsilateral Load
Split Stance Yielding Isometric – Contralateral Load
Single Leg Pronation Isometric with Wall Support
Hauser Pronation Isometric with Toe-Down Focus
Hauser Pronation Isometric with Toe-Up Focus
Spring-Ankle Isometric with Plantar Flexion Focus
Spring-Ankle Isometric with Dorsiflexion Focus
Toe-Pro Isometric – Big Toe Focus
Toe-Pro Calf Raise
Toe-Pro Isometric – Dynamic
Unilateral Toe-Pro Isometric
Unilateral Toe-Pro Calf Raise
Supine Single Leg Wall Switches
Supine Wall Switches with Multidirectional Focus
Bilateral Low Pogo Hops with Optional Modifications
Single Leg Box Pogo Hops with Optional Modifications
Unilateral Hops with Tempo
Multi-Directional Pogo Hops with Optional Regressions
Single Leg Multi-Directional Pogo Hops with Optional Regressions
Single Leg Lateral Hurdle Hops – Non-Countermovement
Single Leg Forward Hurdle Hops – Non-Countermovement
Single Leg Lateral Hurdle Hops – Countermovement
Single Leg Lateral Hurdle Hops – Double-Contact
Duck Walk
Knee-to-Foot Run
Squatty Runs
Bilateral Box Jump with Countermovement
Band-Assisted Drop Jump Progression
Rotational Box Jump
Weighted Release Box Jump
Band-Assisted Vertical Jump
Depth Jump with Double-Contact
Depth Drop with Yielding Focus
Stacking Tutorial with Squat
Bracing Tutorial + Integrating Stacking Mechanics
Short-Seated Alternating Cable Pulldown
Short Seated Alternating Horizontal Cable Row (Lat Focus)
High Oblique Sit Pulldown
Quarter-Kneeling Cable Row
Half-Kneeling Single Arm Cable Row
Tall-Kneeling Alternating Pulldown
Long-Seated Alternating Row – Lat Focus
Long-Seated Alternating Row – Upper Back Focus
Chest-Supported Alternating Row – Lat Focus
Chest Supported DB Alternating Row – Upper Back Focus
DB 1-Arm Supported Row on Bench
Wall Supported Single Arm Row
Cable Lat Pulldown with Chest Support
Cable Lat Pulldown in Active Shoulder Flexion Range
Single Arm Cable Row with Humeral Extension/Lat Focus
Cable Lat Pull-In on Incline Bench
Bodyweight Pull-Up
Seated Single Arm Cable Horizontal Row – Upper Back Focus (Rear Delt)
Split Stance Alternating Cable Low Row – Humeral Extension Focused
Cable Alternating Low Row in Hip Extension
Staggered Stance Low Cable Row – Rear Heel Elevated
Landmine Bent-Over Alternating Row – Contralateral Load
TRX Single Arm Rotational Row
90/90 TRX Inverted Row
90/90 Inverted Barbell Row – Offset Reach
Hooklying Cable Biceps Curl
DB Preacher Curl with Roller Support
Seated Alternating DB Biceps Curl
Bilateral Spider Curl
Single Arm Spider Curl with Contralateral Reach
Respiratory Preacher Curl
Cable Biceps Curl with Humeral Extension
Step-Out Supination Curl
Deep Squat Alternating Biceps Curl – Heels Elevated
Wall-Supported Curl with Supination Focus
Deep Squat Biceps Curl
Dumbbell Rear Delt Fly in Sidelying
Hooklying Lateral Raise with Cuff Attachment
Hooklying Cable Y-Raise
Bent-Over Cable Rear Delt Fly with Bench Support
DB Single Arm Lateral Raise with Optional Standing Variation
Bilateral DB Lateral Raise
Crotch Lateral Raise
Cable Lateral Raise with Lateral Compression
Cable X-Cross Lateral Raise
Push-Up with Optional DB Hold
Incline Push-Up with Optional Offset
Offset Push-Up with Hand Elevation
Offset Push-Up with Foot Elevation
DB Floor Press in 90/90
Hooklying Single Arm DB Bench Press
Alternating DB Bench Press – Hooklying Position
Alternating DB Bench Press – Feet Elevated
Alternating DB Bench Press
DB Bench Press with Bilateral Load
Barbell Bench Press
Incline Alternating DB Bench Press with Wall Reference
Alternating Incline DB Bench Press – Feet Elevated
DB Incline Bench Press with Bilateral Load
Short-Seated Arnold Press with Wall Reference
Alternating DB Arnold Press with Wall Reference
Seated Alternating Arnold Press with Thoracic Abduction
Short-Seated Alternating Landmine Press
Seated Single-Arm Landmine Press with Contralateral Reach
Half-Kneeling Landmine Press with Ipsilateral Load
Quarter-Kneeling Landmine Press with Reach
Split Stance Landmine Press with Propulsive Bias
Split Stance Landmine Press with Yielding Bias
Split Stance Landmine Press with Ipsilateral Load
Short-Seated Single-Arm Cable Press
Seated Alternating Cable Chest Press
Half-Kneeling Cable Press with Hip Shift
Half-Kneeling Cable Press with Hip Shift & Contralateral Rotation
High To Low Cable Press with Yielding Bias
High To Low Cable Press – Propulsive Bias
Low To High Cable Press – Ipsilateral Load
PRI Seated Resisted Alternating Triceps Pushdown
Hooklying Triceps Extension
Supine Weighted Triceps Curl (extension biased)
90/90 Alternating Triceps Extension
Incline Tate Press
Supine-Inverted Alternating Triceps Extension
Half-Kneeling Concentration Triceps Extension
Respiratory Triceps Kickback
Cable Cross-Body Triceps Extension
Single Arm Triceps Extension with Pronation Focus (handle attachment)
Bent-Over Triceps Extension with Optional Pistol Grip
Single Arm Overhead Cable Triceps Extension
Cable Zercher Split Squat – Front Heel Elevated
Cable-Assisted Split Squat with Bilateral Load
Cable-Assisted Split Squat with Contralateral Load
Cable-Assisted Split Squat with Ipsilateral Load
Cable-Assisted Split Squat with Front Foot Elevation & Ipsilateral Load
Split Squat with Rear Knee Elevation & Contralateral Load
Front Heel Elevated Split Squat – Contralateral Load
Front Heel Elevated Split Squat with Forward Hip Shift & Rack Support
Front Heel Elevated Split Squat with Big Toe Extension
Split Squat with Pronation Bias & Ipsilateral Load
Front Toe Elevated Split Squat with Contralateral or Ipsilateral Load
Wall-Referenced Split Squat with Contralateral Reach or Load
Split Squat Progression – Contralateral Load & Band Adduction Reference
Split Squat Progression – Ipsilateral Load & Band Abduction Reference
Hatfield Split Squat with Optional Heel Elevation
Front Foot Elevated Split Squat with Contralateral Load
Front Foot Elevated Split Squat with Forward Hip Shift & Contralateral Load
Front Foot Elevated Split Squat with Ipsilateral Load
KB Front Rack Split Squat – Front Foot Elevated & Contralateral Reach
Rack-Supported Split Squat with Contralateral Load & Optional Front Foot Elevation
Split Squat with Bilateral Offset Load
Split Squat with Heel Elevation on Plate & Ipsilateral Load
Rear Foot Elevated Split Squat with Hinge Focus
Rear Foot Elevated Split Squat with Contralateral Load
Rear Foot Elevated Split Squat with Ipsilateral Load
RFE Split Squat with Bilateral Offset Load
Bent-Over Split Squat with Roller Reference
Bent-Over Split Squat with Optional Rack Support
Reverse Lunge with Rack Support
Reverse Lunge with Front Foot Elevation & Optional Rack Support
Curtsy Squat with Goblet Hold
Lateral Goblet Squat with Elevation
Toe-Float Split Squat with Ipsilateral Reach or Optional Load
Heel Float Split Squat
Heel Float Split Squat with Ipsilateral Load
Band-Assisted Alternating Step-Ups
90 Degree Step-Up – Ipsilateral Load
Cross-Connect Step-Up with Contralateral Load
Cable Single Leg Step-Down with Ipsilateral Load
Supported Step-Down with Contralateral Load
Supported Step-Down with Banded Adduction Reference & Contralateral Load
Supported Step-Down with Plate Elevation & Ipsilateral Load
Single Leg Step-Down Progression Series
Glute Max Kickback – Upper/IR Fiber Focus
Seated Calf Raise with Foot Elevation
Supine Hip Flexion with Cable Resistance
Standing Supported Hip Flexion with Cable Resistance
Unweighted TRX Squat with Heels Elevated
Unweighted Staggered-Stance Squat to 90 Degree Box
Landmine Squat – Heels Elevated
Cable Zercher Squat with Heel Elevation
Plate Reach Squat Progression Series
DB Goblet Squat – Heels Elevated & Band Around Knees to 60 Degree Box
DB Goblet Squat – Heels Elevated & Ball Between Knees
DB Goblet Squat – Heels Elevated with Big Toe Extension
DB Goblet Squat – Heels Elevated & Ball Between Knees to 90 Degree Box
Goblet Squat to 90 Degree Box – Optional Ball Between Knees
Staggered-Stance Goblet Squat to 90 Degree Box
DB Goblet Squat – Offset Stance to 90 Degree Box
Staggered-Stance Cable Zercher Squat with Heel Elevation
KB Front Rack Squat – To 90 Degree Box
DB Zercher Squat – Heels Elevated
KB Front Rack Squat – Heels Elevated
Barbell Zercher Squat – Heels Elevated
Barbell Front Squat – Heels Elevated to 90 Degree Box
Barbell Front Squat – Heels Elevated
SSB Bilateral Squat with Optional Heel Elevation
Hatfield Bilateral Squat with Optional Heel Elevation
Barbell High Bar Back Squat – Heels Elevated
Barbell High Bar Back Squat to 90 Degree Box
Landmine Single Leg Hip Thrust
Hack Squat
Bilateral Leg Press – Narrow Stance
Bilateral Leg Press – Wide Stance
Single Leg Leg Press with Narrow Stance
Single Leg Leg Press with Wide Stance
Seated Leg Extension
Seated Leg Extension with Hip Shift
Single Leg Kickstand Hinge with Rack Support
Wall-Referenced Kickstand Hinge – Contralateral Load
Wall-Referenced Kickstand Hinge with Ipsilateral Load
Kickstand Hinge with Forefoot Focus
Kickstand Hinge with Bilateral Offset Load
Single Leg Romanian Deadlift with Rack Support
Lateral Kickstand Hinge with Optional Heel/Toe Elevation
Lateral Kickstand Hinge with Bilateral Offset Load
Lateral Lunge with Eversion Bias (Contralateral or Bilateral Offset Load)
Staggered-Stance Deadlift with Rear Toe Elevation & Contralateral Load
Staggered Stance Deadlift – Rear Heel Elevated & Ipsilateral Load
Staggered-Stance Deadlift with Rear Heel Elevation & Contralateral Load
Staggered Stance Deadlift with Bilateral Offset Load
TRX Hamstring Curls – Ball Between Knees
Slider Hamstring Curls
90/90 Hamstring Bridge Marching (bilateral and unilateral variations)
Cable-Assisted Reverse Nordic Curl
Hip Extension Isometric on 45 Degree Hip Extension/Roman Chair
45 Degree Hip Extension
45 Degree Hip Extension with Plate Hold
Prone Leg Curl with Dorsiflexion Bias
Seated Hamstring Curl with Optional Low Reach
Seated Single Leg Hamstring Curl
Seated Hamstring Curl with Hip Shift
Bilateral KB Deadlift with Elevation
Landmine Bilateral Deadlift
Hack Deadlift
Trap Bar Bilateral Deadlift with Optional Toe or Heel Elevation
Trap Bar Staggered-Stance Deadlift with Optional Rear Heel/Toe Elevation
Half-Kneeling Cable Pallof Press with Contralateral Load
Half-Kneeling Cable Pallof Press with Ipsilateral Load
Cable Pallof Press in Split Stance
Half-Kneeling Cable Chop with Contralateral Load
Half-Kneeling Cable Chop with Ipsilateral Load
Half-Kneeling Cable Lift with Ipsilateral Load
Half-Kneeling Cable Lift with Contralateral Load
Offset Right Lateral Cable Chop in Staggered-Stance for Oblique Orientation
Wide Stance Cable Chop with Wide Bar
Wide Stance Cable Lift with Wide Bar
Staggered-Stance Cable Lift
Staggered-Stance Cable Chop
Staggered Stance Cable Chop with Front Foot Elevation (IR Bias on Rearfoot)
Staggered Stance Respiratory Hinge Chop – IR Bias
Supine Deadbug with Alternating Leg Extension
Reverse Crunch Progression
90/90 Short Lever Side Plank
90/90 Side Plank with Reach
90/90 Side Plank with Overhead Reach
Side Plank with Pronation Focus (Short Lever)
Short-Lever Side Plank with Supination Focus
Side Plank with Pronation Focus (Long Lever)
90/90 Copenhagen Plank
Side Plank in Short Lever with Glute Med Focus
Side Plank with Rotation Progression Series
Supported Side Plank with Glute Max Focus
PRI 3-Point Stance
TRX Side Plank with Forearm Support
Dynamic Side Plank Bridge
PRI Cross-Connect Side Plank
Short Lever Side Plank Row with Rotation
Dynamic Copenhagen Plank
Adductor Hip Extension Lift in Sidelying
PRI Wall-Referenced All Four Belly Lift
Diamond Bear Plank with Wall Reference
Wall-Referenced Bear Plank
All Four Bear Plank with Offset Reach
Prone Plank with Wall Reference
Slider Bodysaw
All Four Belly Lift with Alternating Trunk Rotation
Wall Referenced Pull-Through in Bear Position
Suitcase Carry
Kettlebell Front Rack Carry
Reserve Sled Drag with Hinge Focus
Reverse Sled Drag with External Rotation Focus
Reverse Sled Drag with Internal Rotation Focus
Zercher Sled Drag – Left Shift & Right Push Focus
Lateral Sled Drag
Assault Bike with Nasal Breathing Warm-Up
Cross-Connect Matrix Warm-Up
