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 Prehab Exercise.

Sports:
Muscle groups:

2 Way Band Kicks
3 Way Ham Press
3 Way Hamstring Touch
4 Way Ankle Kicks
90 90 Bentover Internal Band Isometric
90 90 Bentover Internal Band Reactive
90 90 Bentover Internal Rotation Band
90 90 Bentover Internal Rotation Band Eccentric
90 90 DNS Band Reach
90 90 Glute Isometric Hold
90 90 Groin Isometric Hold
AC Band Retraction
Ankle Band Work
Ankle Rolls
Anterior Ankle Ball Hit
Anterior Tibialis Band
Arm Circles Above Head
Arm Circles in Front
Arm Movement 1st Rib
Baby Crawling Band Stage 2
Baby Crawling Band Stage 3
Baby Crawling Stage One
Baby Crawling Stage Three
Baby Crawling Stage Two
Back Extension With Twist
Back Extension With Weight
Back Extension With X Pattern
Backward Lunge With Knee Flare Palms to Ceiling
Balance Single Leg Squat
Ball Band Leg Curls
Ball Bent Knee Glute Lift
Ball Face Up Leg Up Glute
Ball Glute Hold Oscillatory
Ball Glute Lift
Ball Glute Mobility
Ball Groin Squeeze Oscillatory
Ball Heel Cord Hit
Ball Int Ext Arm Circles
Ball Interior Exterior Arm Circles
Ball Leg Curls
Ball Stomach Press
Band Abduction Speed
Band Adduction Prehab
Band Bat Wings
Band Heel Cord anterior
Band Hip Traction
Band Jaw Open
Band Lying Internal Rotation Eccentric
Band Lying Internal Rotation Isometric
Band Lying Internal Rotation Reactive
Band Protrusion
Band Scap Retract and Row
Band Scap Retract and Row
Band Supine Internal Rotation
Bar Back Tilts
Bar Back Twist
Bench Abduction
Bench Abduction Eccentrics
Bench Adduction
Bench Adduction Elbow
Bench Single Leg Glute L Lift
Bent Arm Circles
Bent Arm Trunk Twist
Bent Over Interlocked Arm Circles
Bird Dog
Bird Dog Alternating
Bird Feeder Hip Band Pull
Blackburn 1
Blackburn 2
BlackBurn 3
Blackburn 4
Blackburn 5
Blackburn 6
Blackburn 7
Blackburn 8
Blackburn 9
Blackburn Series Complex Hold
Body Turn Rear Leg Band Twist
Bounding Alternating Leg
Bounding Lateral Single Leg
Bounding Left Left Right Right
Bounding Single Leg
Box rear foot Up Mobilization
Bridge Lateral Shin Press
Calf Bar Press
Calf Bone Bar Press
Calf Wall Stretch with Band Pull
Calf wall stretch with bending knee
Chest Band Adduction
Chest Sinks
Contralateral Isometric Extension Band
Contralateral Isometric Flexion Band
Cuban Press
Cuban Press Figure 8
Cuban Press Incline
Cuban Press Incline Figure 8
Cuban Press Internal Rotation Band Eccentric
Cuban Press Internal Rotation Band Isometric
Cuban Press Internal Rotation Band Reactive
DBL Arm Band Ext. Rotation
DBL Arm Int. Speed Windmill
DNS Get Up
Double Arm External Speed Windmill
Double Ball Lower Back Leg Turn
Double Side Ball Crush
Dual action leg pull and push Stretch
Dumbbell Split Squat OC
Dumbbell Two Arm Prone Row Isometric
e Ham Bench Lift Isometric
Elbow to Instep with T-spine Rotation
Extended Reach Roll Lift
Extension Flexion Shoulder Shock
External Rotation Band
External Rotation Band Eccentric
External Rotation Prone
External Rotation Supine
Fire Hydrant
Foot Up Hip Flex and Ext Band
Forward Backward Walking Plank
Forward Walking Plank
Frankenstien Walk
Glute Bent Knee Bench Lifts
Glute Ham Band Pull
Glute Ham Bar Single Leg Isometric
Glute Swings
Groin Roller
Groin Bar Press
Groin Barbell
Groin Plate and Band Stretch
Ground Figure 4 Lean
Ground Hip Rotational Stretch
Heel Cord Posterior band pull
High Knee Pull F8
Hip Band Pull Crossover
Hip Extension Band Pull
Hip F8
Hip Flexor Isometric Pull
Hip Flexor Lunge Stretch
Hip Rolls
Hip Side Ball Turn
Hip Through and Over Sink Stretch
Hip Through and Over Stretch
Hip Traction with Roller
Incline Delt Drop
Infraspinatus
Infraspinatus Oscillatory
Interlocked Front Arm Circles
Interlocked Over Head Arm Circles
Internal External Shoulder Shock
Internal Rotation Band
Internal Rotation Band Eccentric
Internal Rotation Band Isometric
Internal Rotation Band Prehab
Internal Rotation Lying Band OC
Internal Rotational Band Reactive
Isometric Anti-Rotation Band
Knee Driver
Knee Up Ball Ankle Wiggle
Knee Up Towel Flexion
Kneeling Clamshell
Kneeling Leg Circles
Kneeling Reach Roll Lift
Kneeling Scorpion
L Raise With Scapula Depression
Lateral Ankle Ball Hit
Lateral Crossover Lunge
Lateral Lunge
Lateral Lunge Palm to Ceiling
lateral Neck Slides
Lateral Shin Ball Press
Lateral Shin Roll
Lateral Shoulder Slide
Lateral Shoulder Slides
Laying Foot Grab
Laying Hip Crossover Rotation
Leg Curl Ball Neck Bridge
Leg over Spine Twist
Leg Up Hip Rotation with Lean
Leg Up Wall Crossover Rotation
Legs Up Psoas Ball KB Press
Low Back Smash Lacrosse Ball
Lumbar Rolls
Lying Knee Ups
Lying T Spine Ball Press
Lying T-Spine Mobility
Manual 4-Way Neck
Marching Slow
Med Ball ISO ADD
Neck Slides
Neck Slides Forward Backward
Oblique Side Roller
One Arm Isometric Dumbbell Bench
One Arm Isometric Dumbbell Row
One Arm OC Dumbbell Bench
One Leg Up Hip Pull and Turn
One Leg Up Hip Turn Pull Push
One Way Hamstring Touch
Open Can
Oscillatory Infraspinatus
Over Head Rack Squat
Partner Balance Fighting
Partner Balance Fighting With Pad
Partner Bench Abduction Eccentric
Partner Bench Abduction Isometric
Partner Bench Adduction Eccentric
Partner Bench Adduction Isometric
Partner Glute Ham Bench Lift Eccentric
Partner Hip Flexor Prone Eccentric
Partner Hip Flexor Prone Isometric
Partner Quad Step
Partner Single Leg Glute Ham Bench Lift Eccentric
Partner Single Leg Glute Ham Bench Lift Isometric
Patella Rotation Ball Press
Piriformis Head Turn Stretch
Piriformis Knee Pull
Piriformis Shoulder to Knee
Piston Squat
Piston Squat Adaptability
Piston Squat Pronated
Piston Squat Supinated
Piston Squat Weighted
Piston Squat With Band
Plantar Flexion Mobility
Posterior Chain Band Stretch
Pronated Supinated Shoulder Slide
Prone Bench Hip Flex
Prone Bench Hip Flex Isometric
Prone Bench Neck Bridge
Prone Overhead Stick Isometric
Prone Overhead Stick Oscillatory
Prone Rings Figure 8
Prone Rope Circles in
Prone Rope Circles Out
Prone Rope Waves
Prone Scap Retraction
Psoas Ball KB Press
Psoas Ball Press Hip Mobility
Push Away
Push Up Plank SL Raise
Push Up Scapula Shrug
Push Up Scapula Shrug With Bands
Pushup Plus
Quad Bar Press
Quadraped Backward Leg Circles
Quadraped Forward Leg Circles
Quadraped Kick Back
Quadraped Out Hip Lift
Quadruped Shifts
Rack Bar Hamstring Push
RDL Walks
Reindeer Arm Circles
Reindeer Twist
Reverse Lunge With Knee Flare Palms to Ceiling
Rib Ball Overhead Mobility
Roller Calf Partner Press
Roller Calf Press
SA Ext. Speed Windmill
SA Int. Speed Windmill
Seated Ball Leg Extension
Seated Band Abduction
Seated Internal Rotation Leg Crossover
Seated Twist and Lean
Shin Ball Press With Foot Wiggle
Shoulder Band Around The World
Shoulder Dislocation
Shoulder Int. Ext. Rotation
Shoulder Wall Slides
Single arm External Speed Windmill
Single Arm Internal Speed Windmill
Single Leg Internal External Twist
Single Leg Lean Band Pull
Single Leg One Arm Band Row
Single Leg Up Mobility
Single Leg Up Turn and Ext Band
Single Leg Up with Back Leg Band Pull
Split Lunge Hip Rotation
Split Squat Band Pull
Split Squat Leg Mobility
Split Stance Backside Stretch Band Pull
Squat Toe Grab Lat. OH Reach
Squatting External Rotation
Squatting Internal Rotation
Standing Arm Circle Side
Standing D1 Pattern
Standing D2 Patterns
Standing Elbow and Shoulder Roll
Standing External Rotation
Standing External Wall Raises
Standing Fighter Shoulder Roll
Standing Forward Knee Flare
Standing Glute Isometric
Standing Glute Kicks
Standing Iso Psoas
Standing Reverse Knee Flare
Step Up Band Glute Kick
Stir the pot
Stomach Med Ball Press
Supine Shrug
Supraspinatus
Supraspinatus Oscillatory
Swiss ball crunch up
Swiss ball I Raise
Swiss ball Prone Shoulder Int. Ext
Swiss ball T Raise
Swiss ball Y Raise
Swissball Hip Opening Stretch
T Spine Ball Press
T Spine Ball Press with OH Bar Ext
T Spine Ball Press with OH Mobility
T Spine Ball Press with Plate
T Spine Bar Roll
T Spine Flexion Extension
T Spine Roller Lateral turn
T Spine Roller OH Mobility
T Spine Roller Press
T Spine Roller Press with OH Bar Hold
T Spine Roller Sideways
T spine rotation
Table Top Leg Out Hip Sink
Tea Cup
TKE
TKE Band Pull with Roller
Toe Grab Squats
Toe to Mouth Supine
Triangle Terror
Turning Quad Roller
Upper Foot Ball Press
W Raise With Scapula Depression
Walking Abduction Hip Circles
Walking Backward on Toes
Walking Bend Forward Ankle Grab
Walking Forward Bend Over Ankle Grab
Walking RDL
Wall Leg Up Band Pull and Press
Wall Leg Up with Crossover push and pull
Wall Roller Upper Foot
World's Greatest Stretch
Wrap Around Band Wall Hip Tilt
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 Radial Flexion Reactive
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
Wrist Ulna Flexion Reactive