Brittle Master 1958 wrote:
I know most here don't post their stretching and strengthening, but I think there is a case to be made for being up-front about it.
Okay, here we go.
Basic Exercises I. (7x a week.)
Cram shell with resistance band.
Reverse cram shell with resistance band.
Monster walk with resistance band.
Side step with resistance band.
Hip flextion with resistance band.
Fire hydrants with resistance band.
Single leg glute bridge with ankle weight.
Side-lying hip abduction with ankle weight.
Side-lying hip adduction with ankle weight.
Hip extension with ankle weight.
Leg curl with ankle weight.
Leg swing (lateral and forward/backward) with ankle weight.
Basic exercises II (6x a week.)
Single leg knee tuck with a Swiss ball.
Single leg bridge with a Swiss ball and a weight plate.
Single leg leg curl with a Swiss ball.
"Rotisserie Chicken" with a Swiss ball.
"Wiper blades" with a Swiss ball.
"Rock'n roll" with a Swiss ball.
Hip extension with a Swiss ball.
Torso rotation with a Swiss ball and dumbbells.
Eccentric hamstring curls.
"Towel curl" with a gliding disk.
Single leg reverse plank.
Zelcher squat with a weight plate.
Side lunges with a dumbbell.
Pistol squat on a stepper.
Single leg curl on a machine.
Eccentric forward pull with a cable machine.
Medicine ball exercises. (2x a week.)
pass through.
full extension crunches.
Russian twists.
:"hot salsa."
Mountain climber.
Pushups.
Boss ball exercises. (2x a week.)
Dead bug with dumbbels.
single leg deadlift (on both sides.)
Torso rotation with a med ball.
Weight machines. (2x a week.)
Compound row.
Lat pull down.
Bicep curl.
Tricep extension.
Seated dips.
Torso rotation.
Lower back.
Abdominal.
Hip abduction / adduction.
Hip extension.
Calf raise.
Runner pull.
Pull through
Glute press (with a leg curl machine).
Free weight. (2x a week.)
Bench press with a barbell.
Back squat with a barbell.
Deadlift with a trap bar.
Hip thrust with a barbell.
Overhead press with dumbbells.
High bench step up with dumbbells.
Backward lunges with dumbbells and a gliding disk
Single leg deadlift with dumbbells.
Pull ups and dips circuit.
Additional exercises. (2x a week.)
Rotating plank with a dumbbell.
Back extension and side bend on a machine with a weight plate.
Crunch on a table with a med ball or a weight plate.
Hanging leg raise with a dumbbell.
Eccentric heel drop with a dumbbell.
Single leg deadlift with a dowel bar.
Toe walk with ankle dorsiflextion.
Eccentric toe reach.
I hope I listed everything.