Exercise Gallery

Back

Back exercise includes: Wide Grip Belly Row, Bent Over Rows – Barbell, Modified Pull up, Band Assisted Pull Up, Seated Row, Face Pulls, 1 Arm Row, 1 Arm 1 Leg Row, 1 Arm Stiff Pushdown, Pull Up, One Leg Row, Push Pull, Lat Pulldown.

Files to download:

• 2 back.pdf

Biceps

Biceps exercises

Files to download:

• 9 biceps.pdf

Calf

Calf exercises

Files to download:

• 18 calf.pdf

Cool Down Static Stretches

Cool down static stretching techniques

Files to download:

• basic_stretches.pdf
• general full body stretch.pdf
• golf static stretches.pdf
• squash static cool down.pdf

Chest

Chest exercises

Files to download:

• 1 chest.pdf

Core

Core exercises

Files to download:

• 3 core.pdf

Forearm

Forearm exercises

Files to download:

• 11 forearm.pdf

General Exercises for Diabetic Patients

It is important for patients to avoid over head movements or sudden position changes. Do not go from sitting to standing immediately, do exercises in groups of 3. Either a standing group, floor group or seated group. Check with your doctor before exercising.

Files to download:

• diabetic[1].pdf

General Full Body Stretching

Stretches in this document include: Warrior Stretch with Twist, Standing Hamstring Stretch, Hip Lunge, Quad Stretch, Adductor Stretch, Mid-Back Stretch, Posterior Capsule Stretch, Seated Hamstring Stretch, Pec Door Stretch

Files to download:

• general_full_body_stretch.pdf

General Sports Exercises

General Sport exercises for golfers and squash players.

Files to download:

• general_golf_exercise.pdf
• general squash exercise.pdf
• golf dynamic warm up exercises.pdf
• squash routine day 1.pdf
• squash day 2 balance.pdf
• squash day 3.pdf

General Strength Training

General Strength training includes: foam roller exercises, home exercises and more.

Files to download:

• chest back day 1.xls
• arms core day 2.xls
• legs-shoulders day 3.xls
• arms core day 2.xls
• chest back day 3.xls
• legs-shoulders day 12.xls
• foam roller exercises.pdf
• home exercise.pdf

Glute Medius

Glute Medius exercises

Files to download:

• 16 hamstring.pdf

Glutes max

Glute max exercises

Files to download:

• 15 glute max.pdf

Hamstrings

Hamstring exercises

Files to download:

• 14 hamstrings.pdf

Infraspinatus

Infraspinatus exercises

Files to download:

• 3 infraspinatus.pdf

Knee VMO

Knee VMO exercises

Files to download:

• 17 knee VMO.pdf

Low back

Low back exercises

Files to download:

• 4 low back.pdf

Olympic lifting and athletic training

Olympic lifting and athletic training exercises.

Files to download:

• footballpdf.pdf

Quadraceps

Quadraceps exercises

Files to download:

• 13 quadraceps.pdf

Serratus

Serratus exercises

Files to download:

• 5 serratus.pdf

Shoulders

Shoulder exercises

Files to download:

• 8 shoulders.pdf

Squash Training Routine

3-day exercise routine for squash players

Files to download:

• Day 1 – Squash Routine.pdf
• Day 2 – Squash Routine.pdf
• Day 3 – Squash Routine.pdf

Strength Training – Routine 1

Excel worksheet templates

Files to download:

• Day_1_-_Chest_and_Back_r1.xls
• Day_2_-_Arms_and_Core_r1.xls
• Day_3_-_Legs_and_Shoulders_r1.xls

Strength Training – Routine 2

Excel workout templates for Strength Training Routine 2

Files to download:

• Day_1_-_Legs_and_Shoulders_r2.xls
• Day_2_-_Arms_and_Core_r2.xls
• Day_3_-_Chest_and_Back_r2.xls

Teres minor

Teres minor exercises

Files to download:

• 6 teres minor.pdf

Theraputic Exercise

Theraputic exercise includes: balance exercises, basic shoulder strengthening, core shoulder exercises, foam roller flexibility, general low back exercises and general posture exercises.

Files to download:

• balance.pdf
• basic shoulder strengthening.pdf
• core shoulder.pdf
• foam roller flexibility exercises.pdf
• general low back exercises .pdf
• general posture exercise.pdf

Traps

Traps exercises

Files to download:

• 7 traps.pdf

Triceps

Tricep exercies

Files to download:

• 10 triceps.pdf

Warm up dynamic and active stretches

Warm up dynamic and active stretches: general dynamic stretches, general foam roller movements, golf warm up, lax warm up, and squash dynamic warm up.

Files to download:

• lax warm up.pdf
• general foam roller movements.pdf
• general dynamic stretches.pdf
• golf warm up.pdf
• squash dynamic warm up.pdf

Weight loss

Weight loss exercises includes:  a 3 day circuit routine training.

Files to download:

• day1.pdf
• day 2.pdf
• day 3.pdf

Posture

Files to download:

• posture.pdf