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exercise categories

core stabilization marching, floor bridge, floor prone cobra, prone iso-ab
core strength ball crunch, back extensions, reverse crunch, cable rotations
core power rotation chest pass, mb pullover throw, front mb oblique throw, woodchop throw
core power design 0-2 exercises, 2-3 sets, 8-12 reps, as fast as can be controlled, 0-60 sec rest
core strength design 0-4 exercises, 2-4 sets, 8-12 reps, medium tempo(3/2/1- 1/1/1), 0-60sec rest
core stabilization design 1-4 exercises, 1-4 sets, 12-20 reps, slow tempo(4/2/1), 0-90 sec rest
balance stabilization single-leg balance, single-leg balance reach, single-leg hip internal/external rotation, single-leg lift and chop
balance strength single-leg squat, single-leg squat touchdown, single-leg romanian deadlift, step-up to balance, lunge to balance
balance power multiplanar hop with stabilization, box hop-up with stabilization, box hop-down with stabilization
balance stabilization design 1-4 exercises, 1-3 sets, 12-20(or 6-10 single-leg), slow(4/2/1)tempo, 0-90 sec rest
balance strength design 0-4 exercises, 2-3 sets, 8-12 reps, medium(3/2/1- 1/1/1)tempo, 0-60 sec rest
balance power design 0-2 exercises,2-3 sets, 8-12 reps, controlled(hold the landing position for 3-5s), 0-60sec rest
reactive stabilization squat jump with stabilization, box jump-up with stabilization, box jump-down with stabilization, multiplanar jump with stabilization
reactive strength squat jump, tuck jump, butt kick, power step-up
reactive power ice skater, single-leg power step-up, proprieceptive plyometrics: cones and hurdles
reactive stabilization design 0-2 exercises, 1-3 sets, 5-8 reps, controlled(hold stabilization position for 3-5 sec), 0-90 sec rest
reactive strength design 0-4 exercises, 2-3 sets, 8-10 reps, medium(repeating), 0-60 sec rest
reactive power design 0-2 exercises, 2-3 sets, 8-12 reps, as fast as possible, 0-60 sec rest
SAQ stabilization design 4-6 speed ladder drills, 1-2 sets, half ladder, 0-60s rest,1-2 cone drills, 1-2 sets, half ladder, 0-90s rest
SAQ strength design 6-9 speed ladder drills, 3-4 sets, half ladder, 0-60s rest, 1-2 cone drills, 2-3 sets, half ladder, 0-90s rest
SAQ power design 6-9 speed ladder drills, 3-6 sets, half ladder, 0-60s rest, 2-4 cone drills, 3-6 sets, half ladder, 0-90s rest
speed ladder drills one-ins, two-ins, side shuffle, in-in-out-out, in-in-out(zigzag),ali shuffle
cone drills 5-10-5 drill, box drill, T-drill, L.E.F.T. drill
Total body stabilization exercises(resistance training) ball squat-curl to press, multiplanar step-up balance to overhead press
total body strength exercises(resistance training) lunge to two-arm dumbell press, squat to two-arm press
total body power exercises(resistance training) two-arm push press, barbell clean
chest stabilization exercises(resistance training) ball dumbell chest press, push up
chest strength exercises(resistance training) flat dumbell chest press, barbell bench press
chest power exercises(resistance training) two-arm MB chest pass, rotation chest pass
back stabilization exercises(resistance training) standing cable row, ball dumbell row
back strength exercises(resistance training) seated cable row, seated lat pulldown
back power exercises(resistance training) MB pullover throw, woodchop throw
shoulder stabilization exercises(resistance training) single-leh dumbell scaption, seated stability ball military press
shoulder strength exercises(resistance training) seated dumbell shoulder press, seated shoulder press machine
shoulder power exercises(resistance training) MB scoop toss, MB side oblique throw
bicep stabilization exercises(resistance training) single-leg dumbell curl, single-leg barbell curl
bicep strength exercises(resistance training) seated two-arm dumbell bicep curl, bicep curl machine
tricep stabilization exercise(resistance training) supine ball dumbell tricep extentions, prone ball dumbell tricep extentions
tricep strength exercises(resistance training) cable pushdown, supine bench barbell tricep extension
leg stabilization exercises(resistance training) ball squat, multiplanar step-up to balance
leg strength exercises(resistance training) leg press, barbell squat
leg power exercises(resistance training) squat jump, tuck jump
Created by: kresels