Exercises

Our exercise videos will help you maximize your workout. By learning to do each exercise in the most effective way, your workout will be as productive as possible. This section of the site will also help you to learn new exercises that work different muscle groups.

Browse exercises for all sports and Dynamic Warm Up.

Sports:
Muscle groups:

90 90 Bentover Internal Rotation Band
90 90 Bentover Internal Rotation Band Eccentric
90 90 DNS Band Reach
Abductor Stretch
AC Band Retraction
Ankle Rolls
Anterior Ankle Ball Hit
Arm Circles Above Head
Arm Circles in Front
Baby Crawling Band Stage 2
Baby Crawling Band Stage 3
Baby Crawling Stage One
Baby Crawling Stage Three
Baby Crawling Stage Two
Baby Skips to High Knee Skips
Backward Jogging Arm Circle
Backward Long Reach
Backward Lunge With Knee Flare Palms to Ceiling
Backward Roll
Backward Roll to Feet
Backward Run to Backward Butt Kick Run
Ball Int Ext Arm Circles
Ball Interior Exterior Arm Circles
Band Bat Wings
Band Jaw Open
Band Scap Retract and Row
Band Scap Retract and Row
Bar Back Twist
Bent Arm Circles
Bent Arm Trunk Twist
Bent Leg Hip Rotation
Bent Over Interlocked Arm Circles
Bent Over Windmill
Bird Dog
Bird Dog Alternating
Bounding Alternating Leg
Bounding Lateral Single Leg
Bounding Left Left Right Right
Bounding Single Leg
Broad Jump
Broad Jump Multiple
Broad Jump Single Leg
Carioca
Carioca Low and Slow
Carioca Quick Step
Carioca Same Leg Behind
Carioca Same Leg In Front
Cartwheel
Cat Cow
Cat Cow Shoulder Stretch
Chest Sinks
Contralateral Isometric Extension Band
Contralateral Isometric Flexion Band
Cross Over Jogging Backward
Cross Over Jogging Forward
Cross over Lunge Twist
Cross Over Skip to Backward Open Door Skip
DB Shuffle
DBL Arm Band Ext. Rotation
DBL Arm Int. Speed Windmill
DNS Get Up
Donkey Kick
Double Arm External Speed Windmill
Duck Walk Forward
Dumbbell Walking Band Half Lunge
Dynamic Butterfly
Elbow to Instep with T-spine Rotation
Extended Reach Roll Lift
Figure 4 Sits
Fire Hydrant
Forward Lunge with Twist to Backward Lunge With Twist
Forward Roll
Forward Straight Leg Skip
Frankenstein With Skip
Frankenstien Kick to Frankenstien Run
Frankenstien Walk
Gallop Backward
Glute Band Cycle Kicks
Goalie Squat
Hamstring Up and Over
High Knee Carioca
High Knee Cross Over Jog
High Knee Pull F8
High Knee Pulls
High Knee Run To Butt Kick Run
Hindu Squat
Hip Circles
Hip F8
Hip Flexor Lunge Stretch
Hip Open Lateral Lunge Walks
Hip Open Reverse Lunge With Twist
Hip Rolls
Hip Swing
Horizon Eye Shifts Head Down
Horizon Eye Shifts Head Up
Horizon Head Down Look Away
Horizon Head Up Look Away
Hurdle Backward with Stick
Hurdle Forward with Stick
Hurdle Lateral with Stick
Hurdle Warm Up Backward
Hurdle Warm Up Forward
Hurdle Warm Up Glute Lift Lateral
Hurdle Warm Up Lateral
Hurdle Warm Up Under Lateral
Hurdler Twist
Hurdler Twist Both Legs In
Hurdler Twist Leg In
Ickey Schuffle FV Ladder Drill
Interlocked Front Arm Circles
Interlocked Over Head Arm Circles
Internal Rotation Band
Internal Rotation Band Eccentric
Internal Rotation Band Isometric
Internal Rotational Band Reactive
Inverted Bike
Inverted Leg Swings
Inverted Scissor Kicks
Jogging 360 Turns
Jogging Backward
Jogging Backward With Punches
Jogging Forward
Jogging Forward Arm Circles
Jogging Forward High Knees 360 Turn
Jogging Forward With Punches
Jogging High Knees Backward
Jogging High Knees Forward
Jumping Jack Cross Over
Jumping Rope Forward
Knee Ankle Rolls
Knee Driver
Knee Flare Reverse RDL
Knee Hung Walk To Frankenstien Walk
Knee Lifts Forward
Knee To Chest and Roll
Kneeling Clamshell
Kneeling Leg Circles
Kneeling Leg Ext + Kick
Kneeling Reach Roll Lift
Kneeling Scorpion
Landmine Rotation Eccentric
Landmine Rotation Isometric
Lateral Crossover Lunge
Lateral Lunge
Lateral Lunge Palm to Ceiling
lateral Neck Slides
Lateral Shift Lunge
Lateral Shoulder Slide
Lateral Shoulder Slides
Lateral Slide Mechanics
Lateral Under Over The Fence
Laying Leg Circles
Laying Leg Over
Laying Straight Leg Kicks
Laying Up and Over
Leg Swing
Long Stride Reverse Reach
Lumbar Rolls
Lunge Runner Start Knee Grab
Lunge To Straight Leg Kicks
Lunge With Twist
Lying Knee Figure 8
Lying Knee Ups
Lying Leg Twist
Lying T-Spine Mobility
Marching Slow
Med Ball ISO ADD
Med Ball Laying Supine Toss
Messier Squats
Neck Roll
Neck Slides
Neck Slides Forward Backward
Open Can
Oscillatory Bench Glute Lifts
Over Lap Twist
Partner Circle Fights
Partner Dive Roll
Partner Over Back Rolls
Pronated Supinated Shoulder Slide
Prone Overhead Stick Isometric
Prone Scap Retraction
Push Away
Push Up Plank SL Raise
Push Up Stretch
Push Up Stretch With Twist
Pushup Plus
Quadraped Backward Leg Circles
Quadraped Forward Leg Circles
Quadraped Kick Back
Quadraped Out Hip Lift
Quadraped Shifts
Quadruped Shifts
RDL Walks
RDL Walks to Cross Toe Grab Walks
Reindeer Arm Circles
Reindeer Twist
Reverse Lunge With Knee Flare Palms to Ceiling
Reverse Walking Toe Touch
SA Ext. Speed Windmill
SA Int. Speed Windmill
Scorpion
Seated Band Abduction
Seated Twist and Lean
Shoulder Band Around The World
Shoulder Dislocation
Shoulder Int. Ext. Rotation
Shoulder Wall Slides
Shuffle
Shuffle Bent Over Arm Swing
Shuffle Dragging Foot
Shuffle With Arm Swing
Single arm External Speed Windmill
Single Arm Internal Speed Windmill
Single Leg T RDL
Skipping Backward
Skipping Backward When Flaring Knees
Skipping Backward With Picking Cherries
Skipping Forward
Skipping Forward With A Kick
Skipping Forward With Picking Cherries
Spiderman Crawl
Spread Eagle
Squat Toe Grab Lat. OH Reach
Stab Drill
Standing Arm Circle
Standing Arm Circle Side
Standing D1 Pattern
Standing D2 Patterns
Standing Elbow and Shoulder Roll
Standing External Wall Raises
Standing Fighter Shoulder Roll
Standing Foot Shifts
Standing Forward Knee Flare
Standing Iso Psoas
Standing Over and Under
Standing PNF Pattern 1
Standing PNF Pattern 2
Standing Reverse Knee Flare
Stiff Leg Ankle Hops
Stir the pot
Straight Leg Skip
Straight Leg Toe Touch (fwd, back)
Supine Bent Knee Rotation
T Spine Flexion Extension
T spine rotation
Thumb Look Aways Head Down
Thumb Look Aways Head Up
Thumb Look Aways Left
Thumb Look Aways to Right
Toe Grab Squats
Toe Pikes
Toe to Mouth Supine
Triangle Terror
Trunk Rolls
Trunk Twist
Twisting Lunge
Walking Abduction Hip Circles
Walking Ankle Pull Ins
Walking Arm Circles
Walking Back Ward Reaches
Walking Backward on Inside of Feet
Walking Backward on Outside of Feet
Walking Backward on Toes
Walking Backward Reaches
Walking Bend Forward Ankle Grab
Walking Forward Bend Over Ankle Grab
Walking Forward on Toes
Walking Knee Pulls
Walking Lunge 45 Step
Walking Lunge With Twist
Walking on inside of feet
Walking Quad Stretch
Walking RDL
Windmill
World's Greatest Stretch
Wrist Pronation
Wrist Pronation Eccentric
Wrist Pronation Isometric
Wrist Pronation Partner Eccentric
Wrist Pronation Partner Isometric
Wrist Pronation Reactive
Wrist Radial Flexion
Wrist Radial Flexion Partner Eccentric
Wrist Radial Flexion Partner Isometric
Wrist Supination
Wrist Supination Eccentric
Wrist Supination Isometric
Wrist Supination Partner Eccentric
Wrist Supination Partner Isometric
Wrist Supination Reactive
Wrist Ulna Flexion
Wrist Ulna Flexion Partner Eccentric
Wrist Ulna Flexion Partner Isometric
X Behind
Yessis Hip Rotation