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Table of Content

Endurance 

Run

Hike

Bicycle

Rowing

Weights

Circuits

Cross-training

 

 

 

 

Flexibility / Mobility

Neck

Forward 

Side arm straight or hand behind lower back

Shoulder Roll – shurg

wing span

 

Shoulder

Arms in L – floor 

Puppy pose

Standing forward hands locked – sitting

Quadruped shoulder circles

tall kneeling arm raise to the side

Bands circles

tree pose

 

Biceps

Grabbing behind

On fours hands backwards

Standing forward hands locked

 

Triceps

Elbow on the wall or hand behind head

Hands cross on traps

Elbows on bench on your knees

 

Forearm

Grab your finger with your hand – back and front

Back hands against each other

Arms circles

 

Upper Back

Arms up go to the one side

arms up to wall or on table/bench

Cat dog

Child’s Pose

 

Flexibility / Mobility

Lower Back

Cobra

Twists

Single Knee to Chest

Lower back rotational

Quadruped Torso Rotation

 

Hips

Deep squat

Butterfly Stretch

Hurdles

Pigeon Stretch

Side to side lunges

One leg next to arm

internal external rotation

squat with knee drops

lying hip rotations

 

Hamstrings

Standing Hamstring Stretch

Lying hamstring

Foam roller

Standing Hamstring

 

Quads

Lying Quad Stretch

Simple Quad Stretch

Kneeling Quad Stretch

On knees upper back on floor

Foam roller

 

Calfs

Stretch calfs

One leg over the other

 

Full

Mountain

Recommended:

Yoga

 

Power 

Horizontal Jump

 

Medicine ball:

Laying down chest throw

single arm slam

overhead squat slam

toss – rational chest

2 on each hand start

reverse slam – Reverse Scoop Throw

wall ball

Weighted superman

Knees to feel slam

Jump slam

 

Plyometrics

Weights

Cross-Training

Power Lifting

 

 

 

Strength 

Cords

Calisthenics

Pull-ups

Dips – bench

Push ups

squats 

lunges

wall sit

crunches

flutter kicks

mountain climber

planks

leg raises

Weights

Cross-Training

Power Lifting

Sit on Heels

Sit on your heels

Ankle circles

Sit on your heels

Calf Stretch

stand on a higher platform or a wall

Push wall

Standing Heel Lifts

stand on a higher platform or a wall

Push wall

Ankle flexion (plantar)

Band on plantar foot and move it forward

Ankle flexion (dorsiflexion)

Band on foot and move it backwards

Toe-heel walks

walk on your feet

Standing Dorsiflexion Wall Mobilization

Put your foot on the wall and move it forward

Standing Dorsiflexion Wall Mobilization

Put your foot on the wall and move it forward

Standing Dorsiflexion Wall Mobilization

Put your foot on the wall and move it forward

Dorsiflexion Toes Raises

seat and bring your foot up

Standing Deficit Dorsiflexion Toe Raises

Goblet squat 

Do a deep squat ankle stretch move to each side

weighted optional

 

 

Box stretch

Put your foot on a box or bench and move it forward

 

Fins

Use fins

 

Banded joint Mobilization

On 1 knee Band on ankle move to front – 

optional weight on knee

 

Foam Roller

Use a foam roller on you calves

Grab Foot

Grab the point of your foot and stretch it

 

ABC 

Moving forward 1 leg up, the other leg stays down

Moving forward 1 leg back, the other leg stays down

Combine 1 leg up, 1 leg back

Move side away 1 leg up

Open and close legs while moving forward and backwards

Clap

Clap touch right front foot, clap left front foot, clap left back foot, clap right back foot

Arm circles

 one arm goes one way the other the opposite way

Fast Feet

Fast Feet but on higher surface

variations

go around the ball or object in the middle

 

Bailarinas

Do bailarinas

variations 

bring one foot up

Jumping Jacks

Alternate arms front and lateral

or

alternate feet 

Worms

go to plank with your arms then go up with your feet

Mario Bros

Jump with left foot bring right arm up, alternate

Jog Backwards

Jog backwards

One foot hop

Arm up oppsite leg up

Jump Rope

Jump the rope

Variations

Running

Crossing

Double

 

Single-Leg  

Bring one foot up, keep the balance in the other

Variations

Single leg balance with look up

Leg Swings

Rock the boat leg up

Back to front kick

Tree pose 

Single-Leg Dead Lift

variations

with band

Tightrope walk

Walk on a straight line

Bird Dog

On four lift 1 arm and opposite leg

Skaters hops

Jump to one leg then jump to the other

 

Skater lunges

Upside Down Kettlebell

Upside Down Kettlebell press

Warrior 3

Warrior 3 yoga pose

https://www.google.com/search?q=Warrior+3+pose&rlz=1C5CHFA_enUS889US889&sxsrf=ALeKk02kPYzc_f4mdHbmgYSsFUbit3VX4g:1594432231579&source=lnms&tbm=isch&sa=X&ved=2ahUKEwjQiaD2isTqAhUFW60KHUy9BlwQ_AUoAXoECAwQAw&biw=1498&bih=889

Plank Shoulder Tap

Alternating Shoulder Tap Plank

Plank to Push-Up

from plank to pushup

Side Plank

Side plank pose

How To Do Side Plank Pose With Leg Lift

Supporter handstand

handstand but elbows on ground

 

Handstand

stand on your hands

 

Plank with elbows on a stability ball

Plank with elbows on a stability ball

 

Foam pad – BOSU:

Dead Bug, Squats, Balancing Reverse Lunges