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Hypertrophy Program Whole Body
MOBILIZATION PROGRAMS
Neck
SHOULDER
Shoulder Adduction
Shoulder Horizontal Abduction
Shoulder Extension
Shoulder Flexion
THORACIC
Thoracic Type 2
Thoracic Type 1
Thoracic Rotation
Thoracic Lateral Flexion
Thoracic Extension
BACK
HIPS
Lateral Hp Mobilization
Medial Hip Mobilization
Posterior Hip Mobilization
Anterior Hip mobilization
Hip Rotation Program
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Hip Vertical Translation Program
CALVES
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Pronation
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Forefoot Pronation
SELF ASSESSMENT
HIP REGION
PERFORMANCE TEST
JUMP TEST
ATHLETIC STANDARDS
PUSH-UP
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Precision Squat Test
LUNGE
Precision Lunge test
SHOULDER COMPLEX
THORACIC REGION
FOOT COMPLEX
JOINTS
TEMPOROMANDIBULAR
WRIST
ELBOW
SHOULDER
SCAPULA
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THORACIC
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SUBTALAR
MIDTARSALS
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CALVES
TRICEPS
BICEPS
SHOULDER
Lateral Shoulder
Posterior Shoulder
Anterior Shoulder
ABS
PECS
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MID BACK
LOWER BACK
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MEDIAL LEG
POSTERIOR LEG
ANTERIOR LEG
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LUNGE
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NECK
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P9 Lift @hip-shoulder 90 1-arm db
Let the hip work together with the shoulder
P9 Lunge agility anterior OS reach db
Wide stance to challenge the hip
P9 Lunge Lateral reach @ ankle 2-arm db
An exercise that will challenge your ability to lift from different positions
CALVES
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P9 Restore Subtalar Supination
Great way to train the foot to supinate coupled with internal rotation of the same side hip.
P9 Squat extension 0 2-arm db
Great exercise to strengthen the anterior part of the body
STT P9 Elevated Foot Reach OR Foot reach @ Floor Dot drivers with Mb
STT P9 Elevated Foot Reach OR Foot reach @ Floor Dot drivers with Mb
TRICEPS
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P9 Lift @ground-shoulder OS 1-arm db
Let the shoulder, thoracic and lower back work together
P9 Lift @hip-shoulder 90 1-arm db
Let the hip work together with the shoulder
P9 Lift @hip-shoulder rotational bilateral db
Challenges the way the hip is working together with shoulder/scapula
BICEPS
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P9 Lift @ground-shoulder OS 1-arm db
Let the shoulder, thoracic and lower back work together
P9 Lift @hip-shoulder rotational bilateral db
Challenges the way the hip is working together with shoulder/scapula
P9 Lunge agility anterior OS reach db
Wide stance to challenge the hip
SHOULDER
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P9 Lift @ hip-shoulder 180 alternating db
Thoracic spine rotations together with shoulder
P9 Lift @ankle-sh variation 1-arm db
Adding variation to lifting for shoulder strength is vital for shoulder health.
P9 Lift @floor-oh Hip ER 1-arm Db
Variation in where to lift from is a good way to increase lifting variability.
Lateral Shoulder
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P9 Lift @hip-shoulder rotational bilateral db
Challenges the way the hip is working together with shoulder/scapula
P9 Lift anterior @ hip-shoulder db
P9 Lift Squat SL @shoulder-OH 1-arm db
Posterior Shoulder
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P9 Lift @ground-shoulder OS 1-arm db
Let the shoulder, thoracic and lower back work together
P9 Lift Posterior @shoulder-head 1-arm db
Lifting the dumbell behind your head is an andvanced exercise that demands great flexiblity and elastic recoil from the anterior structures of the body.
P9 Lift Squat SL @shoulder-OH 1-arm db
Anterior Shoulder
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P9 Lift anterior @ hip-shoulder db
P9 Lift Posterior @shoulder-head 1-arm db
Lifting the dumbell behind your head is an andvanced exercise that demands great flexiblity and elastic recoil from the anterior structures of the body.
P9 Lift Squat SL @shoulder-OH 1-arm db
ABS
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P9 Lift Posterior @shoulder-head 1-arm db
Lifting the dumbell behind your head is an andvanced exercise that demands great flexiblity and elastic recoil from the anterior structures of the body.
P9 Press @armpit anterior alternating cable
Cable press alternating is a great way to add some rotaton to the press exercise.
P9 Press @hip 1-arm eb
Hips, abs and pecs together
PECS
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P9 Lift Posterior @shoulder-head 1-arm db
Lifting the dumbell behind your head is an andvanced exercise that demands great flexiblity and elastic recoil from the anterior structures of the body.
P9 Press @armpit anterior alternating cable
Cable press alternating is a great way to add some rotaton to the press exercise.
P9 Press @hip 1-arm eb
Hips, abs and pecs together
UPPER BACK
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P9 Lunge Anterior IR Reach @ ankle 1-arm db
Internally rotated leg means more power from glutes
P9 Lunge Anterior Reach @ ankle 2-arm db
Lunges and reaches is a great combination
P9 Lunge Anterior reach SS @ankle-hip db
Lunges and reaches to foot
MID BACK
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P9 Lunge agility lateral 1-arm os db
P9 Lunge Anterior Reach @ ankle 2-arm db
Lunges and reaches is a great combination
P9 Lunge lateral reach @ankle-hip SS 1-arm db
Really loades your glutes together with shoulder
LOWER BACK
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P9 Jump Hop Anterior IR
A variation to challenge the outer part of the hip
P9 Jump Vertical
Jumping is a great way to get explosive, landing should be soft and elastic - "bouncy". Different starting positions facilitates a variation of loading on the system.
P9 Lift @ground-shoulder OS 1-arm db
Let the shoulder, thoracic and lower back work together
OUTER LEG
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P9 Jump Hop Anterior IR
A variation to challenge the outer part of the hip
P9 Jump Hop Anterior on Platform
Challenges control, balance and speed
P9 Jump hop posterior meidal on platform
A great exercise for speed
MEDIAL LEG
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P9 Jump hop anterior-medial on platform
Challenges control, balance and speed
P9 Jump hop posterior meidal on platform
A great exercise for speed
P9 Jump Joop 2-1 Posterior on platform
From two legs to one leg and back
POSTERIOR LEG
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P9 Jump Hop Anterior on Platform
Challenges control, balance and speed
P9 Jump hop anterior-medial on platform
Challenges control, balance and speed
P9 Jump hop posterior meidal on platform
A great exercise for speed
ANTERIOR LEG
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P9 Jump Hop Anterior on Platform
Challenges control, balance and speed
P9 Jump hop anterior-medial on platform
Challenges control, balance and speed
P9 Jump Joop 90 2-1 reach os @ ankle
With the opposite hand reach you really load your hip