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Complete Index Sections Upper Extremity Lower Extremity Trunk Medicine Ball Sport Routine Index Upper Extremity Closed Chain: Wall Push-Off Wall Push-Off: Assisted Gymball On Wall: Side to Side Gymball On Wall: Up and Down Gymball On Wall: Clockwise / Counterclockwise Gymball On Wall: Partner Resistance Wall Push-Up: Double Arm Wall Push-Up: Single Arm Wall Push-Up Plus: Double Arm Wall Push-Up Plus: Single Arm Wall Push-Up: Double Arm (Gymball) Wall Push-Up: Single Arm (Gymball) Wall Push-Up Plus: Double Arm (Gymball) Wall Push-Up Plus: Single Arm (Gymball) Push-Up: Four Point Push-Up: Three Point Push-Up Plus: Four Point Push-Up Plus: Three Point Push-Up: On Toes Push-Up Plus: On Toes Push-Up: Diamond Push-Up Plus: Diamond Push-Up: Clap Push-Up: Two Balls Push-Up: Ball Gymball Walkout Gymball: Foam Roller Rollout Gymball Walkout: With Push-Up Gymball: Foam Roller Push-Up Gymball Walkout: With Travel Gymball Walkout: With Knee Tuck Gymball: Foam Roller Knee Tuck Gymball Walkout: With Knee Tuck (Alternate) Gymball: Foam Roller Knee Tuck (Alternate) Hand On Ball: Side to Side Hand On Ball: Front to Back Hand On Ball: Diagonal Hand On Ball: Circle (Clockwise / Counterclockwise) Hand On Ball: Partner Resist Hand On Ball: Push-Up Resistance: 90/90 Internal Rotation (Slow / Fast) Resistance: 90/90 External Rotation (Slow / Fast) Resistance: PNF D1 Flexion Resistance: PNF D1 Extension Resistance: PNF D2 Flexion Resistance: PNF D2 Extension Resistance: Forehand Resistance: Backhand Resistance: Single Arm Punch Resistance: Arm Punch (Alternate) Back to top Lower Extremity Drop / Hold Mini Squat: Double Leg Mini Squat: 1.5 Legs Mini Squat: Single Leg Squat: Single Leg Squat: Double Leg (Supported) Squat: Single Leg (Supported) Band Walk: Side Stepping Band Walk: Box Stepping Band Walk: Diamond Stepping Band Walk: Circle Stepping Band Walk: Zig Zag Fast Feet Skip Squat Jump Jump: Knee Tuck Jump: Split Jump: Scissor Jump: Shuffle Bound: Double Leg Bound: Single Leg Bound: Single Leg (Alternate) Bound: Incline Bound: Decline Bound: Lateral Speed Hop: Double Leg Speed Hop: Single Leg Line Jump: Forward / Backward Line Jump: Sideways Line Jump: Box Line Jump: Diagonal Cone Jump: Foreward / Backward Cone Jump: Sideways Cone Jump: Diagonal Band Hop: Lateral Band Hop: Rotational Band Hop: Quick Feet Resistive Cord: Forward Walk Resistive Cord: Backward Walk Resistive Cord: Side Lunge Resistive Cord: Arc Walk Resisted Walking: Forward Resisted Walking: Lateral Resisted Walking: Retro Resistive Cord: Forward Run Resistive Cord: Retro Run Resistive Cord: Side Shuffle Resistive Cord: Karioka Run Resisted Run: Forward Resisted Run: Lateral Resisted Run: Retro Resistive Cord: Step-Up — Front Resistive Cord: Step-Up — Lateral Resistive Cord: Step-Up — Retro Resistive Cord: Forward Jump Resistive Cord: Side Jump Resistive Cord: Pitch Wind-Up Resistive Cord: Pull-Down Resistive Cord: Reverse Pitch Wind-Up Box Drill: Step-Down — Forward (2 Foot Jump, 2 Foot Land) Box Drill: Step-Down — Forward (2 Foot Jump, 1 Foot Land) Box Drill: Step-Down — Forward (1 Foot Jump, 1 Foot Land) Box Drill: Step-Down — Side (2 Foot Jump, 2 Foot Land) Box Drill: Step-Down — Side (2 Foot Jump, 1 Foot Land) Box Drill: Step-Down — Side (1 Foot Jump, 1 Foot Land) Box Jump: Turn Box Jump: Double Leg Box Jump: Forward / Backward Box Jump: Sideways Box Jump: Depth Jump Box Jump: Single Leg Stride Box Jump: Stride Crossover Box Jump: Quick Leap Ladder Drill: Gallop Ladder Drill: Lateral Shuffle Ladder Drill: Lateral Jump (Alternate) Ladder Drill: In-In-Out Ladder Drill: Up-Over-In Ladder Drill: Jump (2 Forward, 1 Back) Ladder Drill: Lateral Jump (2 Forward, 1 Back) Ladder Drill: Rotational Hop Ladder Drill: Hopscotch Back to top Trunk Bar Twist Dumbbell Swing Diagonal: Standing Flexion: With Tubing Extension: With Tubing Flexion: With Tubing (Diagonal) Extension: With Tubing (Diagonal) Rotation: With Tubing (Standing) Rotation: With Tubing (Kneeling) Rotation: With Tubing (Sitting) Gymball: Sit / Balance Gymball: Kneeling Gymball: Hip Hinge (Double Leg) Gymball: Hip Hinge (Single Leg) Gymball: Bridging (Double Leg) Gymball: Bridging (Single Leg) Gymball: Hamstring Curl (Double Leg) Gymball: Hamstring Curl (Single Leg) Gymball: V Sit-Up Gymball: Raise / Lower — Balance Gymball: Hip Lift (Sidelying) Gymball: Hip Lift / Leg Lift (Sidelying) Gymball: Prop On Forearms Gymball: Bench Press Back to top Medicine Ball Lower Extremity: Squat (Behind Head) Lower Extremity: Squat (Front) Lower Extremity: Squat (Over Head) Lower Extremity: Squat / Jump Lower Extremity: Squat / Jump / Toss Lower Extremity: Lunge (Forward) Lower Extremity: Lunge (Backward) Lower Extremity: Lunge (Lateral) Lower Extremity: Lunge (45° Forward) Lower Extremity: Lunge (45° Backward) Lower Extremity: Lunge / Reach (Forward) Lower Extremity: Lunge / Reach (Backward) Lower Extremity: Lunge / Reach (Lateral) Lower Extremity: Lunge / Reach (45° Forward) Lower Extremity: Lunge / Reach (45° Backward) Lower Extremity: Hip Drive Upper Extremity: Chest Pass (Kneeling) Upper Extremity: Chest Pass (Half-Kneeling) Upper Extremity: Chest Pass (Standing) Upper Extremity: Chest Pass / Lunge (Standing) Upper Extremity: Soccer Throw (Kneeling) Upper Extremity: Soccer Throw (Half-Kneeling) Upper Extremity: Soccer Throw (Standing) Upper Extremity: Soccer Throw / Lunge (Standing) Upper Extremity: Soccer Throw / Push-Up (Kneeling) Upper Extremity: 90/90 Throw (Kneeling) Upper Extremity: 90/90 Throw (Half-Kneeling) Upper Extremity: 90/90 Throw (Standing) Upper Extremity: 90/90 Throw (Split Stance) Upper Extremity: 90/90 Reverse Throw (Kneeling) Upper Extremity: 90/90 Reverse Throw (Half-Kneeling) Upper Extremity: 90/90 Reverse Throw (Standing) Upper Extremity: 90/90 Reverse Throw (Split Stance) Upper Extremity: Bench Press Upper Extremity: Drop (Double Arm) Upper Extremity: Drop (Single Arm) Partner Drill: Drop / Toss Upper Extremity: Catch / Stretch Upper Extremity: Catch / Stretch / Throw Trunk: Circle Trunk: Front Chop Trunk: Hip Chop Trunk: Knee Chop Trunk: Ankle Chop Trunk: Sit-Up Trunk: Sit-Up (Over Head) Trunk: Flexion / Extension (Sitting) Trunk: Flexion / Extension (Standing) Trunk: Lateral Bend (Standing) Wall Tap: Over Head Trunk: Rotation Trunk: Extension (Prone) Trunk: Extension With Rotation (Prone) Trunk: Leg Lift (Supine) Ball Walkover Gymball: Walkout With Step Over Partner Drill: Sit-Up / Ball Toss Partner Drill: Sit-Up / Ball Toss (Diagonal) Partner Drill: Sit-Up / Ball Toss Partner Drill: Half Twist (Standing) Partner Drill: Half Twist (Kneeling) Partner Drill: Half Twist (Sitting) Partner Drill: Full Twist (Standing) Partner Drill: Lateral Pass Partner Drill: Rotational Pass (Two-Handed) Partner Drill: Overhead Pass (Incline Bench) Back to top Sports Routines Baseball/Softball (Infield/Outfield) - Early Baseball/Softball (Infield/Outfield) - Middle Baseball/Softball (Infield/Outfield) - Late Baseball/Softball (Pitcher) - Early Baseball/Softball (Pitcher) - Middle Baseball/Softball (Pitcher) - Late Basketball - Early Basketball - Middle Basketball - Late Cheerleading - Early Cheerleading - Middle Cheerleading - Late Football (Backs/Receivers) - Early Football (Backs/Receivers) - Middle Football (Backs/Receivers) - Late Football (Lineman) - Early Football (Lineman) - Middle Football (Lineman) - Late Golf - Early Golf - Middle Hockey - Early Hockey - Middle Hockey - Late Skiing - Early Skiing - Middle Skiing - Late Soccer - Early Soccer - Middle Soccer - Late Tennis - Early Tennis - Middle Tennis - Late Track and Field (Implements) - Early Track and Field (Implements) - Middle Track and Field (Implements) - Late Track and Field (Jumps) - Early Track and Field (Jumps) - Middle Track and Field (Jumps) - Late Track and Field (Sprints) - Early Track and Field (Sprints) - Middle Track and Field (Sprints) - Late Volleyball - Early Volleyball - Middle Volleyball - Late Back to top Back to Kit