AMD - Essential Recovery Manual

Exercise List
ACTIVATION

ACTIVATION (cont.)

SMR

GLUTE ACTIVATION

QUAD ACTIVATION

FOAM ROLLER / LaX BALL

X-Band Walks

Walking on Foam

LaX - Pectorals, Delts

Band Abduction Squats

Walking on Foam with Weight

Foam - Pectorals, Delts

Plate Pushes

Terminal Knee Extensions (TKE)

Foam - Thoracic Extension

Supine Bridges

Banded Terminal Knee Extensions (TKE)

Foam - Rhomboids, Trapezius, Spinal Erectors, Lattisimus Dorsi

One-Leg Supine Bridging

Bodyweight Lunges

Foam - Lattismus Dorsi

One-Leg Supine Bridge with Hold

Bulgarian Split Squats with Dumbbells

Foam - Triceps Brachii

Supine Bridge with Med Ball

Overhead Plate Lunges

LaX - Piriformis, Gluteals

Supine Bridge with Elastic Band

One Leg Squat to Bench (or Box)

Foam - Piriformis, Gluteals, Iliotibial (IT) Band

Supine Bridge on Swiss Ball

Step-Ups

Foam - Piriformis

One-Leg Supine Bridge on Swiss Ball

Step-Up with Dumbbells

Foam - Hip Flexors, Tensor Fascia Lata, Quadriceps

One-Leg Hack Sled Press

Sled Dragging Backward

LaX - Iliotibial (IT) Band

Half Birddog

Sled Dragging Forward

Birddog

Foam - Hamstrings
Foam - Hip Addcutors

Full Birddog with Perturbation

MOBILITY

Foam - Peroneals

Full Birddog with Dumbbell

HIP MOBILITY

Foam - Tibialis Anterior

Bowler Lunges

Hip Adductor Stretch

LaX - Peroneals

Donkey Kicks

Hip Flexor and Quadriceps Stretch

Foam - Gastrocs, Soleus

A,B,Cs

Lunge and Reach

LaX - Plantar Fascia

Banded Good Mornings

Hip and Glute Stretch 1

Band Good Mornings with Iron Cross

Hip and Glute Stretch 2

Hip and Glute Stretch 3

SHOULDER ACTIVATION

Hip / Glute / Piriformis Stretch

Bodyblade / PVC External Rotation Pattern

Seated Sumo Stretch

Bodyblade / PVC Transverse Flexion Pattern

Standing Sumo Stretch

Bodyblade / PVC Side Laterals Pattern

Hip Adductor / Quad / Ankle Stretch

Reach, Roll and Lift

Chair Exercise

Face Pulls

Cradle Walks

Face Pulls with External Rotation

Face Pulls with External Rotation Low
Pulley

Striders

Band Retractions

Tin Man

Band Dislocates

Inch Worms Strider with Rotation

Rotator Cuff Y

SHOULDER / PEC STRETCHES

Rotator Cuff T

Band Dislocates

Rotator Cuff W

Band Presses

Inch Worms Striders

Rotator Cuff L

Pectoral Wall Stretches - 3 Versions

Rotator Cuff L with External Rotation

Pectoral Stretch 1

Prone Internal Rotations

Pectoral Stretch 2

Seated External Rotations

Horizontal Adduction Stretch

Cuban Press

Shoulder / Tricep Stretch

Side Lying Posterior Flyes

Shoulder / Lat Stretch

Side Lying Posterior Flyes Thumb Down

Shoulder / Lat Stretch with Bands 1

Side Lying External Rotations

Shoulder / Lat Stretch with Bands 2

Band External Rotations

Pectoral Stretch with Bands

Band Abduction / External Rotations

Partner Pectoral / Shoulder Stretch 1

Push Up Plus

Partner Pectoral / Shoulder Stretch 2

Hand Walking on Foam

Seated DB Clean to External Rotation

Side Lying Posterior Capsule Stretch

Posterior Capsule Stretch with Lacrosse
Ball

Multi-Directional Pull Aparts

Quadraped Extension with Rotation