Featured Exercise

Foam Roll Hip
Improve mobility and recovery with this restorative exercise.

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Additional Exercises

Activity Primers

Activity Primers are active warm-up exercises that take the place of traditional stretching prior to activity. They are designed to improve brain to muscle connections.

 Bridge Single Leg Bridge Medicine Ball Torso Rotation Opposing Arm/Leg Extension Hand Walk Forward Lunge Stretch Hip Rotations Inverted Hamstring Stretch

Core Exercises

Core Exercises accelerate, decelerate, and dynamically stabilize the body during movement. Without a fully functioning core, efficient movement is not possible.

  BOSU Lateral Leg Lift BOSU Opposing/Arm Leg Extension BOSU Side Bridge Torso Rotation-Resistance Band Bosu Crossover Kneeling Balance Side Bridge Fitball Hip Extension Wood Chop Medicine Ball Rotational Pike on BOSU

Lower Body Exercises

These exercises focus on the quadriceps, hamstrings, glutes, calves and their surrounding muscle groups.

Band Walk Fit Ball Squat Lateral Step Up BOSU Single Leg Balance Single Leg Fit Ball Curl Fit Ball Leg Curl Step Up Split Squat Wall Sit Dumbbell Stiff Leg Deadlift Single Leg Squat Lateral Lunge Walking Lunge Single Leg Step Squat Three Plane Lunge Bulgarian Squat Barbell Squat Barbell Romanian Deadlift

Plyometrics

These exercises use explosive movements to develop muscular power and the ability to generate a large amount of force quickly.

  Depth Jump to Lateral Shuffle Split Squat Jump Alternating Split Squat Jump Four Square Plyometric 180 Degree Depth Jump Box Jump Linear Step Ladder Drill Single Leg Pad Hop Lateral Bound Lateral Step Ladder Drill Three Step Hurdle Drill Ski Tuck Jump Overhead Medicine Ball Throw Lateral BOSU Bound

Total Body

These exercises take advantage of using lower body, core, and upper body muscles to improve total body strength. They provide this biggest bang for the buck so to speak.

BOSU Push Up-Feet on Ball Overhead Medicine Ball Squat BOSU Push Up-One Foot on Ball BOSU Ski Tuck Dumbbell Deadlift Split Squat to Lateral Raise Band Squat Single Arm Dumbbell Deadlift Overhead Medicine Ball Lunge Hanging High Pull Hand Walk to Push Up Balance and Reach Lateral Lunge Touch and Go Barbell Front Squat to Press Barbell Front Squat Single Arm Snatch

Upper Body

Upper body exercises focus on the muscles of the chest, shoulders, arms, back and their surrounding muscle groups.

 Fit Ball Alternating Dumbbell Row Front Raise-Resistance Band Fit Ball Alternating Dumbbell Shoulder Press Dumbbell Chest Flye Dumbbell Bench Press Bench Press-Resistance Band Alternating Dumbbell Bench Press Standing Y's Standing T's Band Pull Push Up to Pike External Rotation with Resistance Band Fit Ball Dumbbell Chest Press Dumbbell Lateral Raise Single Leg Medicine Ball Toss on Balance Disc Prone Dumbbell Row-Bench Dumbbell Front Raise Barbell Bench Press BOSU Crossover Barbell Row Scapular Retraction-Reistance Band BOSU Push-up

Restoration

Restoration exercises focus on helping muscles recover while increasing flexibility and improving movement patterns.

 Foam Roll Quad-Medial Foam Roll Quad-Lateral Foam Roll Lat Standing Calf Stretch Neck Stretch Standing Achilles Stretch Foam Roll Hip