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Secret Techniques

Warm Up for 8-12 Minutes

Dynamic Stretching
Athletic stance while breathing in though the nose and out through the mouth, perform 10-15 reps.

Forward Swing arms forward 10 times while breathing in and out.
Reverse Swing arms backward 10 times while breathing in and out.
Alternate Swing one arm high and one arm low backward, then reverse arms.
Chest Elbows out 90%, swing elbows back while contracting shoulder blades.
Triceps Elbows up 180%, swing elbows down to side then back up 180%.
Waist Arms out 90%, rotate side to side 180% while turning rear toe for safety.
Hips Rotate hips 360% while arms go overhead, left, front and right, and reverse.
Knees Rotate knees 360% in both directions.

Static Active Stretching
Athletic stance while breathing in though the nose and out through the mouth, perform 10-15 reps.

Triceps One elbow 180% up and next to ear while other hand supports it.
Deltoid Left arm straight across chest, right arm under elbow while pulling, reverse.
Chest Arms clasped behind back, neck up, lift arms and pull shoulders back.
Spine Clasp hands 180% up, lift chin, breathing in and out while reaching higher.
Oblique One hand up 180%, other hand rests on thigh, lean towards resting hand.
Hamstring Left leg forward, toes pulled towards you,hands grab left toe, switch.
Quadriceps Bend left leg behind and grab left toe with left hand, right hand up 180%, switch.
Calf Palms on floor, butt up, heels on ground, head tucked under, switch.

Yoga Stretching
All positions are held for 3-5 seconds while breathing in through the nose and out through the mouth.
Front leg forward, toes straight, rear leg back, toes 90% to outside, both knees straight while
bending at the waist, spine lengthened, crown of head pulling up 180%.

Forward Both arms forward, shoulders pressing down, chin lifted.
Side Both arms out to the side 180%, shoulders pressing down, chin lifted.
Upward Both arms up 180%, shoulders pressing down, chin lifted.
Same Side Front hand forward 180%, rear hand back 180%, reach in opposite directions.
Cross Over Front hand backward 180%, rear hand forward 180%, reach in opposite directions.
Open Chest Front hand touches front toe, rear hand up 180% while looking at rear hand.
Cross Chest Rear hand touches front toes, front hand up 180% while looking at front hand.

Strength and Conditioning for 20-40 Minutes

Abdominals

Toe Touch Lying supine, reach up as you bring your feet up in a V position directly over your abs.

Hold Ball Hold ball in hands and perform Toe Touch.

Ball in Feet Hold ball in feet and perform Toe Touch.

Ball Hand Lying supine, ball in hands stretched out behind head, reach up as you bring your feet up
Foot Switch in a V position directly over your abs, pass the ball to your feet, straighten out and pass
ball back to your hands.

Ball Hand Lying supine, ball in hands stretched out behind head, reach up as you bring your feet up
Foot Switch in a V position directly over your abs, pass the ball to your feet, straighten out and pass
Bent Knee ball back to your hands, make sure your knees are bent at the V position.

Bicycle Alternate touching left elbow to right knee while left hand is extended 180% in front
and right hand is extended 180% behind while both hands are holding the club.

45% ISO Lying supine, head on mat, bring legs up 45%, pull toes towards you and hold for 10-30
seconds while making sure your lower back is on the mat and contract your quads.

45% ISO Lying supine, head on mat, bring legs up 45%, pull toes towards you and hold for 10-30
With Ball seconds while making sure your lower back is on the mat and contract your quads,
while holding ball between ankles and squeezing ankles together, can pulse 30-40%.

45% ISO Lying supine, head on mat, bring legs up 45%, pull toes towards you and hold for 10-30
With Ball seconds while making sure your lower back is on the mat and contract your quads,
Scissor while holding ball between ankles and squeezing ankles together, scissor rotations.

45% ISO Lying lateral, bottom arm 90%, bring legs up 45%, pull toes towards you and hold for 10-30
With Ball seconds while making sure your top hand is on the mat and contract your quads,
Lateral while holding ball between ankles and squeezing ankles together, can pulse 30-40%.

45% ISO Lying lateral, bottom arm 90%, bring legs up 45%, pull toes towards you and hold for 10-30
With Ball seconds while making sure your top hand is on the mat and contract your quads,
Lateral while holding ball between ankles and squeezing ankles together, scissor rotations.
Scissor

Ball Roller Hands on floor, shins on ball, extend your legs and then bring your knees to your chest.
Keep your chin lifted and hands on floor in front of you.

Ball Roller Hands on floor, 1 shin on ball, extend your legs and then bring your knees to your chest.
1 Leg Keep your chin lifted and hands on floor in front of you.

Ball Roller Hands on floor, 1 toe on ball, extend your legs and then bring your knees to your chest.
1 Toe Keep your chin lifted and hands on floor in front of you.

TV Crunch Sitting supine, knees bent, butt on mat, hands to side of butt, extend your legs as you lean
backwards, pull your toes towards you and contract your quads, immediately bring your
knees to your chest and repeat.

Ball Crunch Lying supine, butt next to ball, hamstrings on ball, dig your heels in ball as you lift your chest
up and extend your hand 180% upward, chin lifted .

Reverse Lying supine, butt next to ball, hamstrings on ball, dig your heels in ball as you lift your feet
Crunch up and hips up while your head stays on the mat.

45% ISO Sitting on ball, feet on mat, lean back 45%, chin lifted, arms up 180% holding clubs, breathe
Crunch in and out and hold for 10-30 seconds.

Lateral Sit on ball, walk your feet forward until ball is under your hips, roll to one side with top leg
Crunch back and bottom leg forward for balance, hands touching ears or arms up 180% with clubs.

Lateral Sit on ball, walk your feet forward until ball is under your hips, roll to one side with top leg
Crunch back and bottom leg forward for balance, hands touching ears or arms up 180% with clubs
Adductor crunch the elbow to the opposite knee, use one hand and arm support for better balance.

Log Lying prone with shins on ball, hands on floor, rotate your hips side to side, keeping
Roller your hips at shoulder level.

Shin Lying prone with shins on ball, hands on floor, rotate your hips to one side as you bring
Log Roller knees to your chest, repeat both sides.

Pike Knee Lying prone with knees on ball, hands on floor, rotate your hips to one side as you bring
Log Roller knees to your chest, repeat both sides.

Pike 1 Knee Lying prone with 1 knee on ball, hands on floor, rotate your hips to one side as you bring
Log Roller knee to your chest, repeat both sides.

Hip Lying prone with twisted hips and one lateral side of the knee on ball, hands on floor,
Twists rotate side to side twisting your hips, one lateral side of the knee is in contact with the ball.

Hug Hug ball while toes are in contact with the mat and rock side to side while your
Ball Twist forearms are held tight against the ball.

Toe Pike Lying prone with shins on ball and hands on floor, flex your hips and bring
Flex Hips your butt in the air as your toes roll onto the ball, straighten out the legs and repeat.

1 Toe Pike Lying prone with 1 shin on ball and hands on floor, flex your hips and bring
Flex Hips your butt in the air as your toe rolls onto the ball, straighten out the legs and repeat.

Oblique

Side Sitting on ball, feet flat on floor, arms out, rotate side to side 180%
Swings with clubs in hand.

Diagonal Sitting on ball, feet flat on floor, arms out, rotate side to side 180%
Swings while touching the opposite foot as you rotate diagonally with clubs in hand.

Diagonal Sitting on ball, feet flat on floor, arms out, rotate side to side 180%
Swings while touching the opposite foot as you rotate diagonally, then pull the band.
With Bands across your body diagonally, back to foot, let it go and repeat other side

Overhead Sitting on ball, rotate hips 360% while arms go overhead, left, front
Rotations right, and reverse with clubs in hand.

Oblique Shoulder blades on ball, feet on floor, hold bungee cord in front of your body,
Rotations rotate 180% to left and right keeping arms straight.
With Bands

Spine

Alt Arm-Leg Knees on mat, abdominal on ball, hands out 180%, lift opposite arm and leg,
on Knees thereby only supporting yourself with on knee and abs.

Alt Arm-Leg Toes on mat, abdominal on ball, hands out 180%, lift opposite arm and leg,
on Toes thereby only supporting yourself with on toe and abs.

Arms Up Knees on mat, abdominal on ball, arms up 180% and stretch backward
On Knees as far as possible while holding for 10-30 seconds.

Arms Up Toes on mat, abdominal on ball, arms up 180% and stretch backward
On Toes as far as possible while holding for 10-30 seconds.

Hands Back Toes on mat, abdominal on ball, hands behind head and stretch backward
On Toes as far as possible while holding for 10-30 seconds.

Reverse Hands on floor in front of ball, abdominal on ball, feet up 180% and straight,
Hypers pull your toes towards you and contract the quads.

One Knee Hands on floor in front of ball, one knee on ball, other leg
On Ball up 180% and straight, pull toes back toward you and contract the quads.

One Toe Hands on floor in front of ball, one toe on ball, other leg
On Ball up 180% and straight, pull toes back toward you and contract the quads.

Spine Only the abdominals are on the ball, feet out straight behind you 180% and
Stabilizer hands out in front of you 180%, pulse up and down.

Yoga Routine #1

Mountain Feet together, chin up, hands clasped together overhead 180%, spine
Posture is neutral and breathe in and out, hold for 3-5 seconds.

Palms to Bend forward, grab your ankles with your hands, tuck your head to
Ankle your feet as low as you can while keeping your legs straight.

Bend Bend your knees, keeping your hands on the floor and butt in the air, making
Knees sure your knees are bent at no more than 90% and knees are behind toes.

Flat Lift your chin up, maintain a flat back while keeping your hands on the floor
Back or on your feet with butt in the air.

ISO Extend your hands forward into a pushup position, just your toes
Pushup are in contact with the floor, chin is up.

Arch Arch your back into a spinal flexion, chin is up, hips down, feet flat
Back on the mat.

Downward Push up with your hands, lift your butt in the air, tuck your head under your
Dog arms, heels flat on the floor and legs straight.

Flat Lift your chin up, maintain a flat back while keeping your hands on the floor
Back or on your feet with butt in the air.

Palms to Bend forward, grab your ankles with your hands, tuck your head to
Ankle your feet as low as you can while keeping your legs straight.

Mountain Feet together, chin up, hands clasped together overhead 180%, spine
Posture is neutral and breathe in and out, hold for 3-5 seconds.

Chest

These exercises will develop scapular stabilization and core strength in the abdominals
and hip flexor area. Stability, not prime mover, is important in these exercises.

Roll Outs Belly on ball, roll forward and walk out with your hands as legs come off the
ground onto the ball. Keep hips up and stomach tight.

Roll Outs Belly on ball, roll forward and walk out with your hands as legs come off the
To 1 Leg ground onto the ball. Keep hips up and stomach tight. Now balance on one leg.

One Leg Belly on ball, roll forward and walk out with your hands as1 leg comes off the
Roll Outs ground onto the ball. Keep hips up and stomach tight. Now balance on one leg.

One Toe Belly on ball, roll forward and walk out with your hands as1 toe comes off the
Roll Outs ground onto the ball. Keep hips up and stomach tight. Now balance on one toe.

One Leg Belly on ball, roll forward and walk out with your hands as1 leg comes off the
Roll Outs ground onto the ball. Keep hips up and stomach tight. Now balance on one leg.
Clock Walk Walk clockwise then counter clockwise.

Hands On Ground

Push Ups 1 Place ball under hips and perform push ups.

Push Ups 2 Place ball under knees and perform push ups.

Push Ups 3 Place ball under shins and perform push ups.

Push Ups 4 Place ball under toes and perform push ups.

Push Ups 5 Place ball under hips and perform push ups. Now lift one leg.

Push Ups 6 Place ball under knees and perform push ups. Now lift one leg.

Push Ups 7 Place ball under shins and perform push ups. Now lift one leg.

Push Ups 8 Place ball under toes and perform push ups. Now lift one leg.

Feet On Ground

Static 1 Hands on ball which is directly under your chest and chin. Lock your
On Knees arms for protraction. Elbows bent.

Static 2 Hands on ball which is directly under your chest and chin. Lock your
On Knees arms for protraction. Elbows are straight in preperation for a push up.

Dynamic Hands on ball which is directly under your chest and chin. Bend your
On Knees your arms until your chest touches the ball, then reverse.

Static Hands on ball which is directly under your chest and chin. Lock your
On Feet arms for protraction. Elbows bent.

Dynamic Hands on ball which is directly under your chest and chin. Bend your
On Feet your arms until your chest touches the ball, then reverse.

Dynamic Hands on ball which is directly under your chest and chin. Bend your
Feet On your arms until your chest touches the ball, then reverse.
Blocks

Dynamic 1 hand on ball which is directly under your chest and chin. Bend your
On Feet your arm until your chest touches the ball, then reverse.

Lateral 1 hand on ball which is directly under your chest and chin. Bend your
Rocking arm for protraction. Rock laterally side to side.

Hopping 1 Hop forward with your arms until the ball is under your feet.

Hopping 2 Hop sideways with your arms until the ball is under your feet.

Dynamic 1 hand on each ball which is directly under your chest and chin. Bend your
2 Balls your arms until your chest touches the ball, then reverse.

Dynamic 1 hand on each ball which is directly under your chest and chin. Bend your
2 Balls your arms until your chest touches the ball, then open your elbows and reverse.
Roll Out

Dynamic Feet are elevated, which puts more weight on the arms. Bend your
Ball on arms until your chest touches the ball, then reverse.
Blocks

Chest Using Bungee Cords

External Resistance follows a specific pattern.
1. Perform Simultaneous Movement Patterns.
2. Next is Alternating Movement Patterns.
3. Followed by Alternating Movement Patterns with Mobility.
4. Then use One Arm.
5. Lastly, use One Arm with Mobility.

Chest Press Shoulder blades on ball, feet flat on ground, traditional chest press
2 Arms using bungee cords.
Simultaneous

Chest Press Shoulder blades on ball, feet flat on ground, traditional chest press
2 Arms while alternating arms for unilateral movement using bungee cords.
Alternating

Chest Press Shoulder blades on ball, feet flat on ground, traditional chest press
1 Arm using only one arm using bungee cords.

Chest Press Shoulder blades on ball, feet flat on ground, traditional chest press
1 Arm using only one arm and rotating shoulder blade off the ball using bungee cords.
Mobility

Chest Fly Shoulder blades on ball, feet flat on ground, fly motion using
2 Arms bungee cords.
Simultaneous

Chest Fly Shoulder blades on ball, feet flat on ground, fly motion while alternating
2 Arms using bungee cords.
Alternating

Chest Fly Shoulder blades on ball, feet flat on ground, fly motion using one arm
1 Arm using bungee cords.

Chest Fly Shoulder blades on ball, feet flat on ground, fly motion using one arm
1 Arm rotating shoulder blade off the ball using bungee cords.
Mobility

Chest Press Shoulder blades on ball, feet flat on ground, traditional chest press
2 Arms using bungee cords, activates more shoulders.
Simultaneous
Incline

Chest Press Shoulder blades on ball, feet flat on ground, traditional chest press
2 Arms while alternating arms for unilateral movement using bungee cords
Alternating Activates more shoulders.
Incline

Chest Press Shoulder blades on ball, feet flat on ground, traditional chest press
1 Arm using only one arm using bungee cords, activates more shoulders.
Incline
Chest Press Shoulder blades on ball, feet flat on ground, traditional chest press
1 Arm using only one arm and rotating shoulder blade off the ball using bungee cords
Mobility Activates more shoulders.
Incline

Chest Fly Shoulder blades on ball, feet flat on ground, fly motion using
2 Arms bungee cords.
Simultaneous
Incline

Chest Fly Shoulder blades on ball, feet flat on ground, fly motion while alternating
2 Arms using bungee cords.
Alternating
Incline

Shoulders

Push Up This is an overhead press with only a fraction of your body weight.
Bent Knees Place your knees on the ball, rock forward and place your hands on
On Ball the ground, perform a hand press and rock back and forth.

Push Up Requires hamstring and core strength. The tighter the tuck, the more
Pike Press weight is placed on the shoulders and arms. Flex your hips while keeping
your legs straight and balance on your toes. Perform a hand press.

Push Up Requires hamstring and core strength. The tighter the tuck, the more
Pike Press weight is placed on the shoulders and arms. Flex your hips while keeping
1 Toe your leg straight and balance on your toe. Perform a hand press.

Explosive Squatting behind the ball, dive onto the ball with your knees landing on top
Diving and hands on the ground ready for a push up.
Push Up

Push Up Start with your abs on the ball, toes on the ground and hands on the ground.
Reverse Progress to your legs 45% in the air, then finally progress to your legs
Hyper 180% straight up as you walk your hands closer to the ball and do a push up.

Push Up Circuit course that takes you from the strongest to weakest lifting position.
Pike, Start with the push up postion, toes on the ball, progress to a two leg pike,
Reverse repeat the push up, progress to a reverse hyper, finally perform a
Hyper, knee tuck and perform a tuck press.
Knee Tuck

Shoulders External Resistance

Military Press Sitting on ball, perform military press with 2 arms simultaneous using
2 Arms bungee cords.
Simultaneous
Bungee Cord

Military Press Sitting on ball, perform military press with 2 arms alternating using
2 Arms bungee cords. Requires less flexibility.
Alternating
Bungee Cord

Military Press Sitting on ball, perform military press with 1 arm using
1 Arm bungee cords. Puts a great deal of contra-lateral stability demand on your core.
Bungee Cord

Military Press Sitting on ball, perform military press with 1 arm while elevating your
1 Arm shoulder and moving your weight to one hip using bungee cords.
Mobility Puts a great deal of contra-lateral stability demand on your core
Bungee Cord

Lateral Raise Sitting on ball, perform lateral raise with 2 arms simultaneous using bungee cords.
2 Arms Add asymmetrical loading to create additional stabilization needs.
Simultaneous Try to lift one leg while performing the lateral raises.
Bungee Cord

Lateral Raise Sitting on ball, perform lateral raise with 2 arms alternating using bungee cords.
2 Arms This moves the center of mass to the frontal plane and adds stability demands.
Alternating Add asymmetrical loading to create additional stabilization needs.
Bungee Cord Try to lift one leg while performing the lateral raises.

Lateral Raise Sitting on ball, perform lateral raise with 2 arms alternating with
2 Arms mobility using bungee cords.
Alternating This moves the center of mass to the frontal plane and adds stability demands.
Bungee Cord Add asymmetrical loading to create additional stabilization needs.
With Mobility Try to lift one leg while performing the lateral raises.

Lateral Raise Sitting on ball, perform 1 arm lateral raise using bungee cords.
1 Arm This allows unilateral loading by shifting the center of mass and increasing
Bungee Cord demands for stability. Try lifting one leg while performing the lateral raise.

Front Raise Sitting on ball, perform 1 arm front raise using bungee cord. This allows
1 Arm unilateral loading and shifts the center of mass to the sagital plane and the
Bungee Cord unilateral loading challenges the frontal plane.

Combo Sitting on ball, perform 1 arm front raise and one arm lateral raise. This
Front-Lateral challenges the frontal and sagital planes in an alternating and
Combo simultaneous manor. Add asymmetrical loading to create additional
Bungee Cord stabilization requirements. Try lifting one leg when performing the combo.

Upright Row Sitting on ball, perform upright row while reaching from ground and bringing
2 Arm Inside to chest. Place working hand inside your knee. This adds additional rotational
Alternating demands for the core. Make sure your back is stabilized in the lordotic position.
Bungee Cord

Upright Row Sitting on ball, perform upright row while reaching from ground and bringing
2 Arm Outside to chest. Place working hand outside your knee. This works the upper back
Alternating and posterior deltoid. Make sure your back is stabilized in the lordotic position.
Bungee Cord

Upright Row Sitting on ball, perform upright row with 1 arm while reaching from ground and
1 Arm Inside bringing to chest. Place working hand inside your knee.
Bungee Cord Increases rotational mobility and core.

1 Arm Sitting on ball, perform upright row with 1 arm while reaching from ground and
Explosive bringing to chest. Provides a stabilization-limited modality to
Bungee Cord practice upper body explosive training. Place working hand inside your knee.
Perform a lawn mower type pulling effect with hand ending up over head.

1 Arm Sitting on ball, perform 1 arm diagonal swing. This is great for the
Diagonal accelerators and decelerators of the arm while still challenging the core.
Swing This also works the eccentric loading phase. Good for sports that include
throwing. Swing in a diagonal direction with upper body rotation.
2 Arm Sitting on ball, perform 2 arm diagonal swing. Work the forehand and back hand.
Diagonal This allows you to concentrate on unilateral development.
Swing Swing in a horizontal fashion, allowing upper body rotation.

2 Arm Sitting on ball, perform 2 arm diagonal figure 8 swings. Works the wrists,
Figure 8 shoulders and core.
Diagonal

Internal Sitting on ball, perform an internal rotator cuff movement. Keep elbow
Rotator Cuff tight against rib cage while pulling band from outside the body to inside
Bungee Cord the body.

Ankle Resistance Bands

Lying On Bring knee to chest, bring leg straight up, turn toe to outside and
Back bring leg straight up, bring leg out to side.

Lying On Bring knee to chest, bring leg straight up-heels, repeat with toes pointed,
Side bring leg forward, bring leg to the rear.

Standing Clubs in hands out to the sides, touch opposite elbow to knee and repeat.
Oblique

All Fours Bent knee, straight leg, perform raises and lateral movements.

Standing From a standing postion, perform rear leg curls.
Leg Curls

Jumping Perform jumping jack movements with legs, in and out, front and back.
Jacks

Shadow Perform movements similar to boxing movements with your hands and feet.
Boxing

Lunge Perform lunge walks forwards, backwards, 45% in all directions.
Walks

Lateral Perform lateral side steps in a deep squat postion.
Side Steps

Monster Perform monster walks and Martial Arts walks using the reverse “C” motion.
Walks

Side to Side Jumping side to side with isometric pauses between directions.
Jumps

Reaction Moving in direction the coach points to as the whistle is blown.
Drills to
Whistle

Standing While standing, perform knee ups with opposite elbow to knee.
Opposite Great for trunk rotation and obliques.
Elbow-Knee

Martial Arts Perform all Martial Arts kicks.
Kicks

Back
These exercises are designed to strengthen the back and shoulders. This is considered
“training from the inside out.”

Reverse Fly Kneel in front of ball with your hips on ball. Hold your arms out 180% to
Iso Lift High the sides and depress your scapulae while retracting your arms up and down.

Reverse Fly Kneel in front of ball with your hips on ball. Hold your arms out 90% to
Iso Lift the sides and depress your scapulae while retracting your arms up and down.
Medium

Reverse Fly Kneel in front of ball with your hips on ball. Hold your arms out 45% to
Iso Lift Low the sides and depress your scapulae while retracting your arms up and down.
and Back

Standing Wall Stand in front of the wall with the ball in your hands placed on the wall at chest
Roll Outs level. This targets the ventral musculature to decelerate shoulder flexion and
spinal extension. You are now in a standing push up position.
Roll your arms over the ball until your body is fully extended avoiding pressure
in the lower back.

Knee-Elbow Kneel in front of the ball with your elbows on the ball in front of you. Roll your
Roll Outs arms over the ball until your body is fully extended avoiding pressure in the
lower back.

Knee-Hands Kneel in front of the ball with your hands on the ball in front of you. Roll your
Roll Outs arms over the ball until your body is fully extended avoiding pressure in the
lower back. The longer the moment arm is, the more intense the exercise.

Toe-Elbow Toes on the ground with your elbows on the ball in front of you. Roll your
Roll Outs arms over the ball until your body is fully extended avoiding pressure in the
lower back. The longer the moment arm is, the more intensity the exercise.

Toe-Straight Toes on the ground with your hands on the ball in front of you. Roll your
Arm arms over the ball until your body is fully extended avoiding pressure in the
Roll Outs lower back. Your body is full extended in a 180% parallel position.

Toe-Straight Toes on the ground with your hands on the ball in front of you. Roll your
Arm arms over the ball until your body is fully extended avoiding pressure in the
Roll Outs lower back. Your body is full extended in a 180% parallel position as you pull
Bungee Cord against the bungee cord for the ultimate resistance.

Knee-Toe Kneel in front of the ball with your hands on the ball in front of you. Flex your
Combo hips so the upper body is parallel to the floor. Perform a rowing and pulling
Roll Outs motion with your arms over the ball.
Bungee Cord

Basic Seated Sitting on ball, perform a rowing movement with two arms as you keep your
Row Bungee shoulder blades down. Try single leg for additional balance demands.
Cord

High Elbow Sitting on ball, perform a rowing movement with elbows up as you keep your
Row Bungee shoulder blades down. Try single leg for additional balance demands
Cord Places more demand on upper back and posterior deltoids.

Compound Sitting on ball, perform a rowing movement with elbows up as you lean forward
Row Bungee and pull your body back. This allows for larger muscles to work and larger loads.
Cord Try all three movement- basic seated row, high elbow row and lean forward and
pull back row.

2 Arms Chest on ball, toes on ground, perform 2 arm simultaneous row. Posterior
Simultaneous deltoid is challenged. Use bungee cords for resistance.
Chest on Ball
Row

2 Arms Chest on ball, toes on ground, perform 2 arm alternating row. Posterior
Alternating deltoid is challenged. Use bungee cords for resistance.
Chest on Ball
Row

1 Arm Chest on ball, toes on ground, perform 1 arm row. Posterior
Chest on Ball deltoid is challenged. Use bungee cord for resistance.
Row

1 Arm Chest on ball, toes on ground, perform 1 arm mobility row. Posterior
Mobility deltoid is challenged. Add rotational motion at the end of the pull.
Chest on Ball Use bungee cord for resistance.
Row

1 Arm Hand on ball, feet on ground, perform 1 arm upright row.
Hand on Ball Make a triangle base between the hand and feet.
Upright Row Use bungee cord for resistance.

1 Arm Hand on ball, feet on ground, perform 1 arm upright row.
Hand on Ball Same side foot as hand is back for stabilization needs.
Upright Row Use bungee cord for resistance.
Staggered 1

1 Arm Hand on ball, feet on ground, perform 1 arm upright row.
Hand on Ball Same side foot as hand is back further for stabilization needs.
Upright Row Use bungee cord for resistance.
Staggered 2

Diagonal Shoulder blades on ball, feet on ground, perform a diagonal cross over
Supine Cross with bungee cord. This challenges the upper back and posterior deltoid.
Over Bungee Add rotation at the end of the pull. Use bungee cord.
Cord

Balance and Stability

Pelvic Tilts Sitting on ball, feet on ground, hand out in front of you, move your pelvic
hips from side to side. Use your core muscles to move your hips.
Stay up straight.

Knee Lifts Sitting on ball, feet on ground, hands on hips, lift one foot off the ground
and then the other foot off the ground. Lift slowly and stay up straight.

Leg Lifts Sitting on ball, feet on ground, hands on hips, lift one foot up 90%
and then the other foot up 90%. Lift slowly and stay up straight.

Balance on Roll out into a push up position with ball hands on ground and knees on ball.
4 Points Bring your knees to your chest until you are sitting on your lower legs and your
hands are close to the ball. Extend your legs to a 90-degree flexion at the
knees while your hands remain on the ball.

Balance on From the balance on 4 points, shift your weight back and extend your upper
2 Points body to an up-right position. Extend the hips fully and balance on your knees
and not the shins.

Balance on From the balance on 2 points, on the knees, release one leg and balance
1 Point on on your shin of the support leg. You can use the heel of the free leg to help
Knee you balance until you gain control. This requires hip and quad strength.

Balance Sitting on ball, feet on ground, hands in the air, lift both feet off the ground.
Sitting Keep your core tight and stay up straight.

Shoulders on Shoulders on ball, feet on ground, lift one leg 90% while your hips are
Ball 1 Leg Up at shoulder level.

Push Up Push up with toes on ball, hands on medicine ball in front of you.
Hands on Perform a plyometric push up off the medicine ball.
Medicine Ball

Push Up Push up with toes on ball, hands on medicine ball in front of you.
Hands on Perform a plyometric push up off the medicine ball with one hand and then switch
Medicine Ball to the other hand. This is the cross country push up.
Alternating

Push Up Push up with toes on ball, hands on bio foam in front of you.
Hands on Perform a plyometric push up off the bio foam.
Bio Foam

Leg and Hips

Wall Squats Place ball on wall at your belt line with feet 12 inches in front of the ball.
2 Legs Squat down until legs are 90%. Feet are shoulder width apart. Keep
the back straight and hands out in front of you.

Wall Squats Place ball on wall at your belt line with feet 12 inches in front of the ball.
1 Leg Squat down until leg is 90%. Your balance leg is centered with body. Keep
the back straight and hands out in front of you. Develops unilateral work.

Wall Squats Place ball on wall at your belt line with feet 12 inches in front of the ball.
1 Leg Squat down until leg is 90%. Your balance leg is centered with body. Keep
Extended the back straight and hands out in front of you. Extend your other leg 90%
in front of your body. Develops unilateral work.

Wall Squats Place ball on wall at your belt line with feet 12 inches in front of the ball.
2 Legs Squat down until legs are 90%. Feet are shoulder width apart. Keep
Facing Wall the back straight and hands down in front of you. Great for forward locomotion.

Wall Squats Place ball on wall at your belt line with feet 12 inches in front of the ball.
1 Leg Squat down until leg is 90%. Your balance leg is centered with body. Keep
Facing Wall the back straight and hands down in front of you. Develops unilateral work.
Great for forward locomotion and for the acceleration phase of running.
Keep heels up and hips back similar to blast off a running block.

Wall Squats Place ball on wall at your belt line with feet 12 inches in front of the ball.
2 Legs Squat down until legs are 90%. Feet are shoulder width apart. Keep
Facing the back straight and one hand on ball and other on hip.
Lateral Develops lateral stability for change of direction and good for skiing.

Wall Squats Place ball on wall at your belt line with feet 12 inches in front of the ball.
1 Leg Squat down until leg is 90%. Your balance leg is centered with body. Keep
Facing the back straight and one hand on ball and other on hip. Develops unilateral work.
Lateral
Outside Leg

Wall Squats Place ball on wall at your belt line with feet 12 inches in front of the ball.
1 Leg Squat down until leg is 90%. Your balance leg is centered with body. Keep
Facing the back straight and one hand on ball and other on hip. Develops unilateral work.
Lateral Great for kickers of any kind and for change of direction.
Inside Leg

Squat Stand on one foot and place the ball under the ankle of the back leg.
1 Leg on Ball Make sure the balance leg is facing forward and keep the knee in the same
Behind Body direction and over the toe. Squat down to 90% and raise up.

Squat Stand on one foot and place the ball under the ankle of the back leg.
1 Leg on Ball Make sure the balance leg is facing forward and keep the knee in the same
Behind Body direction and over the toe. Squat down to 90% and raise up.
With Mobility Add mobility and anterior reaches as you roll your rear leg up and down.
This is considered the ultimate in single leg work.

Squat Stand on one foot and place the ball on the side of the ankle of the back leg.
1 Leg on Ball Make sure the balance leg is facing forward and keep the knee in the same
Lateral direction and over the toe. Squat down to 90% and raise up.

Squat Stand on one foot and place the ball on the side of the ankle of the back leg.
1 Leg on Ball Make sure the balance leg is facing forward and keep the knee in the same
Lateral direction and over the toe. Squat down to 90% and raise up.
With Mobility Add mobility and reaches as you roll your leg up and down.
This is considered the ultimate in single leg work with amulti-planar stimulus.

Squat Stand on one foot and place the ball on the side of the ankle of the back leg.
1 Leg on Ball Make sure the balance leg is facing forward and keep the knee in the same
Lateral direction and over the toe. Squat down to 90% and raise up.
With Mobility Add mobility and reaches as you roll your leg up and down.
Circles This is considered the ultimate in single leg work with amulti-planar stimulus.
Circle clockwise and counter clockwise and figure 8’s.

Prone Balance on two elbows and your knees with the ball under your insteps.
Knee Make sure to keep a straight line between your shoulders and your knees.
Extensions Make sure the ball is close to your knees when you begin. Extend your legs
without breaking the alignment of your body. Keep your hips in line
with your shoulders and chin lifted.

Prone Balance on two elbows and 1 knee with the ball under your instep.
Knee Make sure to keep a straight line between your shoulders and your knee.
Extensions Make sure the ball is close to your knees when you begin. Extend your leg
1 Foot without breaking the alignment of your body. Keep your hips in line
with your shoulders and chin lifted.

Prone Balance on two elbows and 1 knee with the ball under your instep.
Knee Make sure to keep a straight line between your shoulders and your knee.
Extensions Make sure the ball is close to your knees when you begin. Extend your leg
1 Toe without breaking the alignment of your body. Keep your hips in line
with your shoulders and chin lifted.

Leg Curl Lay down facing up with the ball under the ankles. Lift the hips up and perform
2 Legs a bridge. Bring your heels towards your butt.
Supine Toes up works the gastroc muscle for the lower leg. Pointing your toes
works the hamstrings.

Leg Curl Lay down facing up with the ball under your ankle. Lift the hips up and perform
1 Leg a bridge. Bring your heel towards your butt.
Supine Toe up works the gastroc muscle for the lower leg. Pointing your toe
works the hamstrings.

Leg Curl Lay down facing up with the ball under your ankle. Lift the hips up and perform
1 Leg a bridge. Bring your heel towards your butt.
Supine Toe up works the gastroc muscle for the lower leg. Pointing your toe
Mobility works the hamstrings. Extend the free leg for mobility.
This resembles a running pattern.

Leg Press Sit on the ball and walk the feet forward while leaning back. Keep your body
2 Legs Sitting straight. Perform a squat with your feet flat on the ground shoulder width apart.
On Ball Rocking back on your heels at the end of the press makes it more difficult.
You can also narrow the stance for further balance demands.

Leg Press Sit on the ball and walk the feet forward while leaning back. Keep your body
1 Leg Sitting straight. Perform a squat with 1 foot flat on the ground in the middle of your body.
On Ball Rocking back on your heel at the end of the press makes it more difficult.
Mobility

Legs External Resistance

Leg Press Sit on the ball and walk the feet forward while leaning back. Keep your body
2 Legs straight. Perform a squat with your feet flat on the ground shoulder width apart.
Bungee Cord Rocking back on your heels at the end of the press makes it more difficult.
You can also narrow the stance for further balance demands.
Pull on the bungee cord as you lean back. This provides resistance
parallel to the line of force production.

Wall Squats Place ball on wall at your belt line with feet 12 inches in front of the ball.
2 Legs Squat down until legs are 90%. Feet are shoulder width apart. Keep
Bungee Cord the back straight and hands out in front of you.
Pull on the bungee cord as you flex your hips and engage the upper body
by supporting the external resistance at the shoulder level.

Wall Squats Place ball on wall at your belt line with feet 12 inches in front of the ball.
2 Legs Squat down until legs are 90%. Feet are shoulder width apart. Keep
Facing Wall the back straight and hands down in front of you. Great for forward locomotion.
Bungee Cord Pull on the bungee cord as you flex your hips. Symetrical loading is used here.
Stay on the balls of your feet and keep your back in the lordotic position.

Wall Squats Place ball on wall at your belt line with feet 12 inches in front of the ball.
2 Legs Squat down until legs are 90%. Feet are shoulder width apart. Keep
Facing the back straight and one hand on ball and other on hip.
Lateral Develops lateral stability for change of direction and good for skiing.
Bungee Cord Pull on one bungee cord as you flex your hips.

Wall Squats Place ball on wall at your belt line with feet 12 inches in front of the ball.
1 Leg Squat down until leg is 90%. Your balance leg is centered with body. Keep
Facing the back straight and one hand on ball and other on hip. Develops unilateral work.
Lateral Place ball on wall at your belt line with feet 12 inches in front of the ball.
Outside Leg Pull on one bungee cord as you flex your hips.
Bungee Cord

Wall Squats Place ball on wall at your belt line with feet 12 inches in front of the ball.
1 Leg Squat down until leg is 90%. Your balance leg is centered with body. Keep
Facing the back straight and one hand on ball and other on hip. Develops unilateral work.
Lateral Great for kickers of any kind and for change of direction.
Inside Leg Pull on one bungee cord as you flex your hips.
Bungee Cord

Squat Stand on one foot and place the ball under the ankle of the back leg.
1 Leg on Ball Make sure the balance leg is facing forward and keep the knee in the same
Behind Body direction and over the toe. Squat down to 90% and raise up.
With Mobility Add mobility and anterior reaches as you roll your rear leg up and down.
Bungee Cord This is considered the ultimate in single leg work.
Pull on one bungee cord as you straighten your leg. The further away the
resistance is from the mainline of your body, the greater strength required.

Squat Stand on one foot and place the ball on the side of the ankle of the back leg.
1 Leg on Ball Make sure the balance leg is facing forward and keep the knee in the same
Lateral direction and over the toe. Squat down to 90% and raise up.
With Mobility Add mobility and reaches as you roll your leg up and down.
Bungee Cord This is considered the ultimate in single leg work with a multi-planar stimulus.
Pull on one bungee cord as your straighten your leg. Keep the resistance
to the outside of your foot as it increases the motion in the transverse plane.

Multi Muscle Work with Resistance

Wall Squats Perform a wall squat with 2 legs on the ground and ball behind your back.
2 Legs Perform bicep curls simultaneous or alternating on the accent or decent.
Bicep Curls Use the bunge cord for regular, hammer or reverse curls.
Bunge Cord

Wall Squats Perform a wall squat with 2 legs on the ground and ball behind your back.
2 Legs Perform shoulder press simultaneous or alternating on the accent or decent.
Shoulders Pressing during the ascent phase requires less shoulder flexibility.
Bunge Cord Pressing during the decent phase requires more shoulder flexibility.

Wall Squats Perform a wall squat with 2 legs on the ground and ball behind your back.
2 Legs Perform shoulder press then bicep curl on varing phases.
Shoulders Curling can take place during the accent and shoulder press during the decent.
Bicep Combo
Bungee Cord

Wall Squats Perform a wall squat with 2 legs on the ground and ball behind your back.
2 Legs Perform shoulder press with 1 hand and bicep curl with the other hand.
Shoulders This forms a contra-lateral movement and requires more stabilization
Bicep and balance.
Alternating
Bungee Cord

Wall Squats Perform a wall squat with 2 legs on the ground and ball behind your back.
2 Legs Perform lateral raises alternating the raise during the accent and decent.
Lateral Raise Try the contra-lateral pattern for a real challenge.
Bungee Cord

Wall Squats Perform a wall squat with 2 legs on the ground and ball behind your back.
2 Legs Perform a lateral raise and front raise together during the accent and decent.
Alternating
Front-Lateral
Raises
Bungee Cord

Squat 1 Leg Stand on one foot and place the ball under the ankle of the back leg.
Ball Behind Make sure the balance leg is facing forward and keep the knee in the same
Body direction and over the toe. Squat down to 90% and raise up.
Shoulder Perform a shoulder press on the accent portion of the squat.
Press
Bungee Cord

Squat 1 Leg Stand on one foot and place the ball on the side of the ankle of the back leg.
Ball Lateral Make sure the balance leg is facing forward and keep the knee in the same
To Body direction and over the toe. Squat down to 90% and raise up.
Diagonal Perform a diagonal cross over on the accent portion of the squat
Crossover This is an explosive exercise. It increases the load in the transverse plane.
Bungee Cord Great for rotational movements such as backhand in tennis.

Lunge With Perform a lunge with left leg forward, knee bent at 90% and back leg
Chest Press bent slightly. Hold bungee cords in hands as you extend your arms
forward while bringing your hands to the center line of your body.
Press out as you lunge down. Alternate by pressing out as you rise.

Squat Curls Perform a squat with toes facing forwards and knees bent at 90% angle.
Hold bungee cords in hands as you perform bicep curls while stepping on
the bungee cord. Curl as you squat. Alternate by curling as you rise.

Squat Tricep Perform a squat with toes facing forwards and knees bent at 90% angle.
Pushdowns Hold bungee cords in hands as you perform tricep push downs with bungee
cords extended from above. Push down as you squat. Alternate by pushing
down as you rise.

Harness Perform a lunge with left leg forward, knee bent at 90% and back leg
Stepping bent slightly. Wrap belt around waist with bungee cord attached.
Lunge Step with left leg. Alternate with right leg.

Squat Perform a squat with toes facing forwards and knees bent at 90% angle.
Military Press Hold bungee cords in hands as you perform a military press with bungee
cords as you step on the bungee cord. Push down as you squat.
Alternate by pushing down as you rise.

Diagonal Perform a diagonal chop from a lunge position. Left leg is forward, knee bent
Chop Lift at 90% and back leg bent slightly. Hold bungee cord in your right hand as you
step on bungee cord and lift right arm diagonally over your shoulder.

Stepping Perform a lunge with left leg forward, knee bent at 90% and back leg bent.
Lunge Hold bungee cords in hands as you perform a military press with bungee
Military Press cords as you step on the bungee cord. Push down as you squat.
Alternate by pushing down as you rise.

Swimmer Start with your arms extended 180% in front of your body. Hold bungee cords
Stroke in hands. Knees are bent slightly. Lower your arms to your sides as you keep
them straight.

Front Pulls Hands shoulder width apart with palms facing down, pull away from body.
Abductor

Rear Pulls Hands shoulder width apart with palms facing up, pull away from body.
Abductor

Push-Ups

Primary Muscles Used: Pectorals, Anterior Deltoid, Triceps.
Secondary Muscles Used (Stabilizers): Abdominals, Quadriceps.
Movements Similar to Push-Ups: Chest Pass, Bench Press, Reverse Punch, Overhead Serve.
Three Planes: Regular, Incline, Decline

Regular.
Incline.
Decline.
One leg up, alternate legs.
Speed, 10 reps-10 sets.
Blue block incline.
Blue block decline.
Blue block one leg up, alternate.
Blue block incline one leg up, alternate.
Blue block decline one leg up, alternate.
60 second max rep.
Hop-ups, in place, moving forward, moving backward, moving left and right.
Unstable with one hand on blue block and one hand on floor.
Unstable with one hand on medicine ball and one hand on floor.
Isometric hold in upward position, 3 inches lower and 1 inch off the floor.
Plyometric explosive clapping.
Plyometric explosive using blue block up and down.
Plyometric explosive using blue block moving left and right.
Plyometric explosive using blue block moving left and right cross country.
Head to head team.
Marine style 1-10 cumulative with salutes between.
Declining counting from 20-1 cumulative.
Standing wall.
Slap High-five alternating with partner head to head.
The “Z” while crossing left hand to right shoulder and right hand to left shoulder.
Resistive- 30 second hold, 30 second partner pushes on back.
Cirlce of death- 7 push ups counting by one holding and waiting for your turn.

Kick Backs and Spinal Flexions

Primary muscles used: Gluteus Maximus. Hamstring, Erector Spinae.
Secondary muscles used (stabilizers): Hip flexor, quadriceps.
Movements similar to the squat: jumping, basketball, martial arts, running, soccer.

Standing.
Standing holding onto a bar leaning slightly forward.
Standing using a bungee cord as resistance.
Lying face down.
Lying face down using a bunge cord as resistance.
Lying on your side.
Lying on your side using a bunge cord as resistance.
Repeat 1-7 above with bent knee to empahsise the gluteus maximus (8-14).
Abductor.
Standing.
Standing holding onto a bar leaning slightly forward.
Standing using a bungee cord as resistance.
Lying face down.
Lying face down using a bunge cord as resistance.
Lying on your side.
Lying on your side using a bunge cord as resistance.
Adductor.
Standing.
Standing holding onto a bar leaning slightly forward.
Standing using a bungee cord as resistance.
Lying face down.
Lying face down using a bunge cord as resistance.
Lying on your side.
Lying on your side using a bunge cord as resistance.
Bridging.
Feet flat on floor.
One foot flat on floor.
Feet up on bench.
One foot flat on bench.
Spinal flexion.
Alternate one arm and one leg-yoga.
Hands behind back-free willie.
Hands behind neck-jail bird.
Hands out at 90%-airplane.
Hands down palms facing up.
Hands out in front-superman.
Standing Yoga.
Runner stretch Yoga.

The Squat

Primary muscles used: Quadriceps, Gluteus Maximus and Medius, Hamstring, Hip Flexor.
Secondary muscles used (stabilizers): Gastrocnemeous.
Movements similar to the squat: jumping, basketball, martial arts, baseball, wrestling.

Regular, toes facing front.
Regular, toes facing out.
Regular, toes facing in.
Feet wider, toes facing out.
Feet narrow, toes facing front.
Jumping.
Smith Machine jumping.
Ball behind back on wall.
Ball behind back on wall, feet on blue block.
One leg squat, ball behing back.
One leg squat with opposite hand anterior opposite foot posterior.
Resistive- 30 second hold, 30 second partner pushes on shoulders.

The Lunge

Primary muscles used: Quadriceps, Gluteus Maximus, Hip Flexor.
Secondary muscles used (stabilizers): Hamstring, Gastrocnemious.
Movements similar to the lunge: jumping, sprinting, baseball, boxing, basketball, bowling.

Regular, hands on hips.
Incline, hands on hips.
Decline, hands on hips.
Regular, hands in air.
Incline, hands in air.
Decline, hands in air.
Blue block incline.
Blue block decline.
Stepping forward.
Stepping backward.
Stepping side to side 45%.
Jumping.
Jumping and switching legs.
Smith Machine jumping.
Smith Machine jumping and switching legs.

The Calf Raise

Primary muscles used: Gastrocnemius, Tibialis Anterior.
Secondary muscles used (stabilizers): Quadriceps, Hamstring, Hip Flexor.
Movements similar to the calf raise: jumping, basketball, martial arts, running, boxing.

Regular, toes facing front.
Regular, toes facing out.
Regular, toes facing in.
Jumping.
Smith Machine.
Ball behind back on wall.
Ball behind back on wall, feet on blue block.
One leg calf raise, ball behind back.

The Sit-Up

Primary muscles used: Abdominals.
Secondary muscles used (stabilizers): Quadriceps, hip flexors.
Movements similar to sit-ups: basball swing, head-butt in soccer, front kick in martial arts.

Pulse Up.
Pulse Up and twist.
Knees up.
Spindle crunch.
Lying oblique.
Straight Leg lift.
Legs up pulse up and twist.
Bicycle.
Legs up hips up.
Torture rack crunch.
Partner leg bent pulls.
Partner bench lying oblique.
Crunch.
Opposite elbows to knees.
Toe touch.
Knees to left.
Knees to right.
Push toes to sky.
60 second maximum reps.
Contracted side reach.
Leg side raises.
Isometric hold in upward position, 45% off the floor.
Slow crunches.
Straddle leg raise up.
Bent leg raise up.
Resistive- 30 seconds in air, 30 seconds partner pushes down.

Dyna Disk and Pilates Rollers

Stand On Standing on disk with both feet, perform a basic squat.
Disk

Stand On Standing on disk with both feet, perform a basic squat.
Disk-Ball Hold a medicine ball in both hands directly in front of your body as
you perform the squat. Additionally, hold the medicine ball over head.

Stand To Left Stand to the left of the disk, 12-18 inches away. Perform a stepping lunge
Of Disk sideways to the left and land on the disk with your left foot. Return to
original position.

Opposite Stand on disk with both feet. Reach hand to opposite knee with slight
Knee Reach bend of the knee.

Wall Squats Perform a wall squat with the disk behind your lower back. Hold the squat
2 Legs position at 90%.

Wall Squats Perform a wall squat with the disk behind your lower back. Hold the squat
1 Legs position at 90%. Raise the other leg up 90%.

Stepping Step lunge onto this disk. Repeat both sides.
Lunge

Stepping Jump lunge onto this disk. Repeat both sides.
Lunge
With Jump

Hamstring Stand on disk with both feet. Perform a standing hamstring stretch by reaching
Stretch down and touching the disk.
2 Legs

Hamstring Stand on disk with 1 foot. Perform a standing hamstring stretch by reaching
Stretch down and touching the disk.
1 Leg

Sitting Sit on disk. Hands are overhead and knees are off the ground. Twist side to
Oblique Twist side as you touch the ground next to your hips.

Sitting Sit on disk. Hands are overhead and knees are off the ground. Twist side to
Oblique Twist side as you touch the ground next to your hips.
Medicine Ball Hold a medicine ball in your hands directly in front of your body.

Superman Perform superman’s with abs on disk as you raise alternate arm and leg.
Abs On Disk

Push Up Disk Perform push ups with disk under both feet, under 1 foot, under both hand
Under Feet and under 1 hand.
And Hands

Heels On Place heels on disk and lift hips in the air. Lift on leg up for additional
Disk stabilization.

Anterior Place 1 leg on disk and opposite hand reaches forward. Bend the support
Reach leg slightly. This simulates a freeze frame for running.
Pulse up and down for additional stabilization.

TV Crunch Perform TV crunch and Spindle crunch while sitting on disk.
Sit On Disk

Bicycles Perform bicycles while sitting on disk.
On Disk

1 Leg Squat Perform 1 leg squat with front leg on disk.

1 Leg Sweeps Perform 1 leg sweeps with one leg on disk and other leg sweeps abductor
then adductor.

Tranverse Jumping from ground to disk as disk is placed behind you and off to one side.
Jumping To Jump in the transverse plane onto the disk.
Disk

Medicine Ball Perform a medicine ball pass while standing on disk with both feet.
Pass

Tennis Ball Perform a tennis ball pass while standing on disk with both feet.
Pass Make sure to pass and catch the ball in all 4 quadrants.
4 Quadrants

Oblique Standing on disk with both feet, perform an oblique twist-cross over using
Cross Over a bungee cord. Great for baseball players.
On Disk

Athletic Conditioning
Plyometrics

Skipping High knees or power skip.
Butt Kick Posterior butt kick, lean forward.
Lateral Step Cross over and or lateral step, side step as in basketball.
Skip Back Skipping backwards on toes.
Quick Feet Using speed rope or blue block, step on block-off block-on block-off block.
High Step Using speed rope, stepping knees high in lateral movement.
2 Legs Hop Hope forwards, backwards, sideways with two legs together.
Cone Drill Run in and out of cones as you cut left and right.
Suicides Basketball suicides for 10 steps in each direction. Run forwards, then backwards,
then side shuffle left, then side shuffle right.
Wall Jumps Jump up and down as you touch a wall while reaching up with your hands.
Layup Bound Perform left side layup drills over and over again. Switch to right side.
Sprint Starts Sprint for 10 yards from a 3 point stance.
Chest Pass Stepping in 4 directions as you simulate a chest pass using a medicine ball.
Box Drop Drop a medicine ball from a box as coach stands on box. Quickly toss ball up
back to coach.
Depth Jump Step off box and cut to the left or right as coach blows whistle and points.
Lateral Step
Depth Jump Step off box and jump onto another box same or different height.
Over Barrier
Hexigon Drill Run and touch ground in 8 directions.
Cone Hops Hopping around cones in lateral movement with one leg.
Up Starts Lye on ground, raise up to a 3 point stance, sprint 10 yards and repeat.
Push Offs Single leg pushoffs in 4 directions.
Push Offs Push off with one leg as you hop and alternate to the other leg.
Alternating
Ankle Hops Keep ankles flexed as you hop up and down. Dorsi flexion hops.
Squat Jumps Bring both knees to chest and land softly in a half squat and repeat.
Lunge Jumps Jumping up from a lunge and landing in same position.
Split Lunge Jumping up from a lunge and landing opposite position and repeat.
Jumps
Hit And Roll Hit the ground on all fours, roll over to your back, continue to roll until you
end up on all fours again. Repeat both sides.
Forward-Back Run forwards, backwards, perform a push up and repeat.
Push Ups
Square Run Run forwards 10 steps, shuffle left 10 steps, run backwards 10 steps,
shuffle right 10 steps and switch sides.
Long Jump Perform a long jump from a half squat.
Long Jump Perform a long jump from a half squat and turn left side 90% until
Lateral Step you complete a full circle.
Mountain From a push up position, bring one knee to chest as your foot touches the
Climbers ground under your chest and repeat other side.
Squat Perform a squat as you extend your legs straight behind you, then
Thrusts bring your knees to your chest, then stand up straight and
clap your hands over your head.
Side Squat Squat as you step lateral to the left, then squat as you step lateral to the right.
Steps

Bungee Cord Gluteal Deltoid

Static One foot in front of the other, make sure your front knee is not extended
Forward beyond your toe. Bend down and place your rear leg one inch off the ground.
Lunges Keep back straight and hold for 30 seconds. The more the feet are apart,
the more the gluteus maximus gets worked. The closer the feet are, the
emphasis is placed on the quads. The quads of the front leg are stretched
along with the iliopsoas muscle of the rear leg.
Place the bungee cord on the front ankle fully stretched out.

Standing Hip Stand on left leg with bungee cord on right ankle. Perform abduction with
Abductions right leg about 2-3 feet in the air. Keep heel up and toe down as your hip is in
line with your ankle. This works the gluteus medius and deeper minimus.
This is good for running as the gluteus medius and minimus are important
for stabilizing your gait because they prevent the pelvis from tilting sideways.

Lying Down Lying down on your left side, perform a hip abduction with your right leg as you
Hip place the bungee cord on your right ankle. Lift your right leg 2-3 feet in the air.
Abductions Keep heel up and toe down as your hip is in line with your ankle. This works
the gluteus medius and the deeper minimus.

Lateral Thigh While on all fours, place the bungee cord on your right ankle. Lift your right
Raises on leg up while your knee is bent at a 90% angle and toe pointed. Similar to
Floor a dog at a tree postion. This works mostly the gluteus medius and minimus,
the tensor fascia lata and external rotator cuff of the hip.

Standing Hip Stand on your left leg and place the bungee cord on your right ankle.
Extensions Extend your right leg back 2-3 feet and keep your posture up right.
This works the gluteus maximus and a little of the hamstring group.

Floor Hip Kneel on your left leg and place both elbows on the ground.
Extensions Place the bungee cord on your right ankle. Lift your right leg 2-3 feet up
and point your toe or pull your toe back as you lift your leg. This works
the hamstrings and gluteus maximus. If you bend your right leg, only the
gluteus maximus is worked.

Prone Hip Lie on your stomach with both legs and elbows touching. Arch your upper body
Extensions while maintaining contact with the elbows. Place the bungee cord on your
right ankle. Lift your right leg 2-3 feet up and point the toes.
This works the gluteus maximus and a little of the hamstring group,
errector spinae and lumbosacral.

Pelvic Raises Lie on your back with your arms extended at 45% to your body with the palms
One Leg facing down. Bend your left leg and place the bugee cord on your left ankle.
Extend your right leg and lift off the ground 2-3 feet. Keep your right leg straight.
At the same time, lift your hips off the ground and hold for one second
before lowering. This works the hamstring group and the gluteus maximus.

Bungee Cord Legs

Basic Squat Stand with feet shoulder width apart and toes facing forward. Grab the
bungee cord and step on half of it and hold the handles. Squat down keeping
your back straight and knees at 90% angle making sure your knees don’t
extend beyond your toes. As you raise up, pull the bungee cord with both hands
to create reisistance. The squat works primarily the quadriceps, the glutes,
the adductor mass, the errector muscles of the back, the abdominals
and the hamstrings.

Squats With Stand with feet spread very wide apart and toes facing outward. Grab the
Legs Apart bungee cord and step on half of it and hold the handles. Squat down keeping
Sumo Squat your back straight and knees at 90% angle making sure your knees don’t
extend beyond your toes. As you raise up, pull the bungee cord with both hands
to create reisistance. The squat works primarily the quadriceps, the glutes,
the adductor mass, the lumbosacral group, the abdominals
and the hamstrings.

Alternating Stand with feet shoulder width apart and toes facing forwards. Place the bungee
Lateral cord on your right ankle. Perform a lateral lunge to the left making sure your
Lunges left knee bends at a 90% ankle and does not extend past your left toe. Your
hands are out in front of your body. The alternating lateral lung
works the quadriceps, especially the vasus lateralis, gulteus maximus and
stretches the adductor muscles of the thigh.

One Leg Stand on your left leg with your right leg bent and extended behind you with the
Squat bungee cord on your right ankle. Hold your hands out in front of your body.
Bend your left leg 45% making sure your knee does not extend past your toe.
The quadriceps and gluteus maximus are mainly worked.

Thigh Raises Stand with feet shoulder width apart and toes facing forwards. Place the bungee
cord on your right ankle. Perform a knee lift with your right leg and point your toe.
The rectus femoris, tensor fascia lata and hip flexors.
The rectus femoris, is the only part of the quadriceps that is considered
“biarticular.” That is because it covers both the knee joint and the hip joint.
It is considered a powerful extensor of the lower leg and powerful flexor
of the hip.

Adductors Lie on your right side and support your upper body with your right elbow and
On The Floor left hand in front also supporting your upper body. Place the bungee cord
on your right ankle. Bend your left knee and place your foot in front of your
body near your left hand. Lift your right leg 1-3 feet up in the air.
This works your adductor brevis, adductor minimus, adductor longus and
most of the focus is on the adductor magnus and gracilis.

Standing Stand with both feet on the ground shoulder width apart with toes facing forwards.
Leg Curls Hold on to a wall or bar for balance. Place the bungee cord on your right ankle.
Flex your right leg 90% so your heel is raised up in line with your hips.
This exercise works the hamstring group and a little of the gastrocnemius.
If you want to work more of the gastrocnemius, flex the foot during the curl.

Lying Lie on your stomach with both legs and elbows touching. Arch your upper body
Hamstring while maintaining contact with the elbows. Place the bungee cord on your
Curl right ankle. Flex your right leg 90% so your heel is raised up to the ceiling.
Continue the curl and try to touch your heel to your butt.
This works the hamstring group, as well as the gastrocnemius. Make sure
to tighten the muscles at the end of the flexion.
If you want to work more of the gastrocnemius, flex the foot during the curl.

Hamstring Kneel on your left leg and place both elbows on the ground.
On The Floor Place the bungee cord on your right ankle. Flex your right leg 90% so your heel
is raised up to the ceiling. Continue to curl and try to touch your heel to your butt.
This works the hamstring group, as well as the gastrocnemius. Make sure
to tighten the muscles at the end of the flexion.
If you want to work more of the gastrocnemius, flex the foot during the curl.

Bungee Cord Abdominals

Basic Lie on your back with your feet up 90% and hands behind your head. Bring
Crunches your knees to your chest the same time you roll your spine up.
Place the bungee cord on both your ankles for resistance. This works
the rectus abdominis, quadriceps and tensor fascia lata.

Crunches Lie on your back with your feet flat on the floor and hands behind your head.
Feet On Floor Lift your shoulders up and round your spine. Place the bungee cord on both
your ankles for resistance. This works the rectus muscles
of the abdomen and a little of the oblique muscles of the abdomen.
In order to avoid pulling your neck, do not cross the hands behind your head
but place them on each side of your head and open your elbows.

Full Torso Lie on your back with your feet flat on the floor and hands behind your head.
Raises Off Lift your shoulders up and round your spine. Place the bungee cord on both
The Floor your ankles for resistance. Make sure to come up all the way so your
torso is in a verticle position. This works the hip flexors, recutus abdominis and
obliques.

Half Lie on your back with your feet flat on the floor and torso pulled as close to
Crunches your thighs as possible. Hands are extended out in front of your body.
Tight Torso Lift your shoulders up and round your spine. This position works the hip
flexors, external and internal obliques, and the main work is the superior part
of the abdomen. Place th bungee cords on both ankles.

Feet Raised Lie on your back with your elbows supporting your upper body and feet extended
Leg straight out with your toes pulled back. As you bring your knees to your chest,
Extensions also bring your upper body in to meet your knees. Then, extend your feet as
you lower your upper body. Place the bungee cords on your ankles. This
works mainly the rectus absominis, internal and external obliques, hip flexor,
rectus femoris of the quadriceps and iliopsoas.

Pelvic Lifts Lie on your back with your hands on the floor 45% to the side. Lift your legs
up verticle so your feet are pointing to the ceiling. Place the bungee cords on
your ankles. Raise your hips off the floor by trying to raise your feet as high
as possible. This works the rectus abdominis and internal and external
obliques.

Oblique Lie on your back with your feet flat on the floor and hands extended in front of
Crunches your body. Lift your shoulders up and round your spine while your rotate your
Feet On Floor torso left and right. Place the bungee cords on your ankles.
Your hands should touch the outsides of your left and right
knees. This works the external and internal obliques, rectus abdominis, and
a little of the rectus femoris quadriceps, iliopsoas and tensor fascia lata.

Cycling Lie on your back with your left leg extended and toes pulled back. Bring your
right knee to your chest and clasp your hands behind your head with your
left elbow touching your right knee. Alternate left elbow with right leg and
reverse. Place the bungee cords on your ankles. This works
the internal and external obliques, rectus abdominis, hip flexor, rectus femoris
of the quadriceps, the sartorius and illopsoas muscles.
Sidelying Lie on your left side on the floor with both legs extended and right hand behind
Torso your head. Your left hand is on your right oblique. Place the bungee cords on
Flexions your ankles. Perform a lateral flexion of the torso as you lift your right shoulder
off the about 12 inches. This works mainly the external and internal obliques,
rectus abdominis on the flexion side and a little of the erector spine.

Standing Stand on both feet shoulder width apart. Hold onto the bungee cords with
Torso both hands. Rotate your pelvis to one side then another while keeping
Rotations your arms straight as the bungee cord offers maximum resistance.
Bend the knees slightly to avoid overstretching the ligaments. This works
the external and internal obliques and a little of the rectus abdominis.

Horizontal Lean on your elbows and place toes on the ground so you are in a 4 point
Stabilizations horizontal stance. Lift your chin slightly and make sure your hips stay level
with your shoulders. This static movement works the rectus muscles of
the abdomen, external and internal obliques and the serratus anterior muscles
which help keep the scapulae tight against the rib cage.
You can work the oblique muscles of the abdomen more intensly if you
rotate your body to the lateral position. Place the bungee cords on your ankles.

Bungee Cord Back

Torso Lie flat on your stomach with hands extended in front and feet straight behind
Extensions you. Place bungee cords on your ankles. Alternate left arm and right leg lifts.
This works the errector spinae group, especially the lumbar region. Also
works the gluteus maximus, the neck, and clavical portion of the trapezius.

Horizontal Kneel on the ground, place both hands on the ground and place the bungee
Stabilization cords on your ankles. Alternate left arm and right leg lifts. This works the
On All Fours gluteus maximus, errector spinae and deltoids when you lift your arms.

Spinal Lie flat on your stomach with hands behind your back and feet straight behind
Flexions you. Place bungee cords on ankles. Lift your upper torso and chin.
Free Willies This works the errector spinae group, especially the lumbar region.

Lat Pulldown Standing on both feet, place bungee cords in hands. Pull down and lean
back 25% as you flex and pull your elbows back as you squeeze your
shoulder blades together. This exercise works the center part of the lats,
the middle and lower portions of the trapezius, rhomboids, biceps,
brachialis and a little of the pectoralis.

Seated Sitting on the ground with your feet on the floor and knees bent, grab a hold
Rows of the bungee cords and place them in your hands. Pull your elbows back
as the stay close to your sides and also keep your elbows high as you pull
back for a variation. Keep your torso straight as you flex and pull
your elbows back as you squeeze your shoulder blades together.
This exercise works the lats, teres major, posterior deltoids, biceps,
brachialis, trapezius and rhomboid muscles.
The underhand grip isolates the lower portion of the trapezius,
rhomboids and biceps. The overhand grip isolates the posterior deltoids
and middle portion of the trapezius.

1 Arm Stand with your left leg in front of you slightly bend and your right leg behind you.
Iso Row Arch your back and lift your chin. Hold the bungee cord in your right hand and
step on the bungee cord with your left leg. Pull the bungee cord back as you flex
your elbow to a 90% angle. Make sure your arm travels away from your torso.
This works the lats, teres major, posterior deltoid, trapezius and rhomboids.
It works a little of the arm flexors, biceps, brachialis and brachioradialis.

Bent Over Stand with both feet on the ground shoulder width apart. Squat down 20% as
Rows you arch your back and lift your chin. Hold the bungee cord in your hands
as you step on the center of the cord. Pull the bungee cords up as you
flex your elbows to a 90% angle. Squeeze your shoulder blades together.
This works the lats, teres major, posterior deltoids, arm flexors, biceps,
brachialis, brachioradialis, rhomboids and trapezuis.

Upright Rows Stand with both feet on the ground shoulder width apart. Hold bungee cord
in your hands as you step on the center of the cords. Pull the bungee cords
up to your chin as your elbows are pointed to the ceiling. This works the
upper trapezius, medial and posterior deltoid, with a little of the anterior
deltoid, biceps and forearm flexors. The wider the placement of your hands,
the more deltoids are worked and less of the trapezius are worked.
Reverse Stand with both feet on the ground shoulder width apart. Hold bungee cord
Shoulder in your hands as you step on the center of the cord. Pull the bungee cord
Rolls/Shrugs up and rotate your shoulders back as you squeeze your shoulders together.
This works mainly the trapezius, posterior deltoids and rhomboids.

Bungee Cord Arms

Bicep Curls Stand with both feet on the ground shoulder width apart. Hold bungee cord
Traditional in your hands as you step on the center of the cords. Pull the bungee cord
up and flex your arms until your hands reach your chest. Keep your toros straight.
This works mainly the brachioradialis, brachialis, biceps, anterior deltoids,
upper pectoralis.and corachobrachialis.

Bicep Curls Stand with both feet on the ground shoulder width apart. Hold bungee cord
Hammer in your hands as you step on the center of the cord. Pull the bungee cord
up and flex your arms until your hands reach your chest. Keep your toros straight.
This works mainly the brachioradialis.

Bicep Curls Stand with both feet on the ground shoulder width apart. Hold bungee cord
Reverse in your hands as you step on the center of the cord. Pull the bungee cord
up and flex your arms until your hands reach your chest. Keep your toros straight.
This works mainly the brachioradialis and brachialis.

Tricep Standing on both feet, place bungee cord in hands. Pull down in overhand grip.
Pushdowns Make sure your arms are extended 180% at your sides. Keep torso straight.
And Reverse This islolates the triceps and the anconeus. Use an underhand grip to work
Pushdowns the medial head more intensely.

Tricep Stand with both feet on the ground shoulder width apart. Hold bungee cords
Extension in your hands above your head facing away from bungee cord attachment.
Standing Extend your arms 180% overhead making sure not to allow your deltoids to move.
This works the triceps brachii, medial, lateral and long heads.

Tricep Stand with both feet on the ground shoulder width apart. Hold bungee cord
Extension in your right hand above your head facing away from bungee cord attachment.
Standing Extend your arm 180% overhead making sure not to allow your deltoid to move.
1 Arm Support you right arm by having your left arm push back at the elbow.
This works the triceps brachii, medial, lateral and long heads.

Triceps Stand with your left leg in front of you slightly bend and your right leg behind you.
Kickbacks Arch your back and lift your chin. Hold the bungee cord in your right hand facing
the bungee cord attachment. Hold your right elbow up at a 90% angle.
Perform a tricep kickback. Make sure your arm travels away from your torso.
This works the entire triceps group.

Bungee Cord Shoulders

Front Press Stand with both feet on the ground shoulder width apart. Hold bungee cord
in your hands as you step on the center of the cord. Push the bungee cord
up and extend your arms until your hands are overhead. Keep your toros straight.
This works the anterior and medial deltoids, upper pectoralis, upper
trapezius, triceps and serratus anterior. The narrow grip works mainly the
anterior and upper pectoralis. The wide grip works mainly the anterior and
medial deltoids.

Lateral Raise Stand with both feet on the ground shoulder width apart. Hold bungee cord
in your hands as you step on the center of the cord. Raise the bungee cord
up and to the sides of your body, shoulder height. Keep your arms straight.
This isolates the medial deltoids. You have three starting positions to work with.
Hands to the sides, hands behind your back and hands in front of your thighs.

Bent Over Stand with both feet on the ground shoulder width apart. Squat down 20% as
Lateral Raise you arch your back and lift your chin. Hold the bungee cord in your hands
Cross Over as you step on the center loop of the cord. Lift the bungee cord up as you
straighten your arms. Squeeze your shoulder blades together.
This works the entire shoulder are, mostly the posterior deltoid and a little of the
trapezius, rhomboids, teres minor and infraspinatus.

Front Raises Stand with both feet on the ground shoulder width apart. Hold bungee cord
in your hands as you step on the center of the cord. Raise the bungee cord
up and to the front of your body, shoulder height. Keep your arms straight.
This isolates the anterior deltoids and a little of the upper pectoralis.

Hands Stand with both feet on the ground shoulder width apart. Hold bungee cord
Together in your hands clasped together as you step on the center of the cord.
Front Raises Raise the bungee cord (as both hands work together to form one grip)
up and to the front of your body, shoulder height. Keep your arms straight.
This isolates the anterior deltoids, a little of the upper pectoralis and the
short head of the bicep.

Bungee Cord Chest

Bench Press Stand with both feet on the ground shoulder width apart. Hold bungee cords
in your hands as you perform the bench press. Push the bungee cords
out and extend your arms until your hands are extended. Hands come to center.
This works the anterior deltoid, pectoralis and triceps.

Fly Stand with both feet on the ground shoulder width apart. Hold bungee cords
in your hands as you perform the fly. Bring the bungee cords
together toward the center of your body. Hands come to center.
This pectoralis major.

Basic Circuit Course #1

Perform 10 Repetitions

Regular Squat- Feet are shoulder width apart and bend.

Push Up Position- Thighs are on ball and hold for 10 seconds or bend the elbows.

Seated Rows- Resistance bands performing knuckles up, elbows out and bicep curls.

Shoulder Press- Sitting on ball, use NRG.

Crunch Abs- With knees bent, ball straight overhead, lift straight up, hold last rep.

Bridge- Hamstring, both heels on ball, hold last rep.

Oblique- Ball under knees lying down, rotate side to side, hold each count.

Knee Lifts- Sitting on ball, hands in air holding clubs, hold last rep.

Intermediate Circuit Course #1

Perform 12 Repetitions

Regular Lunge- Front foot on disk, hands on hips, alternate.

Push Up Position- Ankles are on ball and hold for 12 seconds or bend the elbows.

Seated Rows- On ball with resistance band performing knuckles up, elbows out & bicep curl.

Shoulder Press- Sitting on ball, bicep then shoulder press, use NRG.

Crunch Abs- Crunch-Crunch slow motion, hold last rep.

Superman- Ball under abs, toes on mat, hold last rep.

Oblique- Sitting on disk, NRG ball, rotate side-to-side, touch floor, and hold each count.

Knee Lifts- Back on ball, shoulder blades touching, hold last rep.

Advanced Circuit Course #1

Perform 15 Repetitions

Ball Lunge- One leg on ball behind body, hands on hips, lunge, alternate.

Chest Press- NRG with shoulder blades on ball.

Iso Rows- One hand on ball, cross pull opposite foot and hand with resistance band, alternate.

Shoulder Press- Pike position with toes on ball, hold for 15 seconds, bend elbows.

Crunch Abs- Crunch-Crunch slow motion with ankle resistance, hold each rep, hold last rep.

Bridge- One leg on ball, lift, alternate.

Lateral- Oblique on ball, top leg lifts, alternate point-flex, hold last rep.

Standing Iso Knee Lifts- Ankle resistance bands, alternate.

Ankle Resistance-
Lying on Back- knee, leg, turn toe, out to side.
Lying on Side- knee, leg, side lift, back.

Athletic Conditioning Course #1

Jumping Jacks- 25

Squat Thrusts- 25

Mountain Climbers- 25

Side Stepping Squats- 25

Jump Squats- 10

Athletic Conditioning Course #2

Jumping Jacks- 25

Squat Thrusts- 25

Mountain Climbers- 25

Jumping Alternating Lunges- 25

Jumping Front & Back- 25

Athletic Conditioning Course #3

Jumping Jacks- 25

Squat Thrusts- 25

Mountain Climbers- 25

Jumping Ankle Flexions- 25

Jumping Side to Side- 25

Static Passive Stretching
Sitting on the ground holding stretch for 10-30 seconds while breathing in through the nose
and out through the mouth.

1. split touch side to side.
2. split touch center.
3. split touch toes.
4. Butterfly.
5. toes out straight.
6. one leg over other 90%.
7. standing left leg on bar hamstring.
8. standing right leg on bar hamstring.
9. standing left leg on bar abductor.
10. standing right leg on bar abductor.
11. quad stretch holding toe.
12. quad stretch opposite leg on chair, front stance.
13. runner stretch, front stance push on hamstring.
14. runner stretch heel on wall, toe up calf stretch.
15. low front stance hands on floor quad stretch.
16. low front stance hands on floor abductor stretch.
17. knee down hands on quad.
18. knee down hands up lean back spinal extension.
19. repeat #1-7 static active stretches.

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