NASM Exercises

Total Body-Stabilization

• Ball Squat, Curl to Press
• Multiplaner Step–Up Balance, Curl, to Overhead Press

Total Body-Strength

• Lunge to Two-Arm Dumbbell Press
• Squat, Curl, to Two-Arm Press

Total Body-Power

• Two-Arm Push Press
• Barbell Clean

Chest-Stabilization

• Ball Dumbbell Chest Press
• Push-Up

Chest-Strength

• Flat Dumbbell Chest Press
• Barbell Bench Press

Chest-Power

• Two-Arm Medicine Ball Chest Pass
• Rotation Chest Pass

Back-Stabilization

• Standing Cable Row
• Ball Dumbbell Row

Back-Strength

• Seated Cable Row
• Seated Lat Pulldown

Back-Power

• Medicine Ball Pullover Throw

Shoulder-Stabilization

• Single-Leg Dumbbell Scaption
• Seated Stability Ball Military Press

Shoulder-Strength

• Seated Dumbbell Shoulder Press
• Seated Shoulder Press Machine

Shoulder-Power

• Front Medicine Ball Oblique Throw
• Overhead Medicine Ball Throw

Biceps-Stabilization

• Single-Leg Dumbbell Curl
• Single-Leg Barbell Curl

Biceps-Strength

• Seated Two-Arm Dumbbell Biceps Curl
• Biceps Curl Machine

Triceps-Stabilization

• Supine Ball Dumbbell Triceps
• Prone Ball Dumbbell Triceps Extensions

Triceps-Stregth

• Cable Pushdown
• Supine Bench Barbell Triceps Extension

Leg-Stabilization

• Ball Squat
• Multiplaner Step-Up to Balance

Leg-Strength

• Leg Press (Hip Sled)
• Barbell Squat

Leg-Power

• Squat Jump
• Tuck Jump

Stretches For Myofascial Release

• Gastrocnemius/Soleus (Calves)
• Tensor Facsia Latae (TFL)/Iliotibial (IT) Band
• Adductors
• Piriformis
• Latissimus Dorsi

Static Stretches

• Static Gastrocnemius Stretch
• Static Standing TFL Stretch
• Static Kneeling Hip Flexor Stretch
• Static Standing Adductor Stretch
• Static Latissimus Dorsi Ball Stretch
• Static Pectoral Stretch
• Static Upper Trapezius/Scalene Stretch

Active-Isolated Stretches

• Active Gastrocnemius Stretch with Pronation and Supination
• Active Supine Biceps Femoris Stretch
• Active Standing TFL Stetch
• Active Kneeling Hip Flexor Stretch
• Active Standing Adductor Stretch
• Active Latissimus Dorsi Ball Stretch
• Active Pectoral Stretch
• Active Upper Trapezius/Scalene Stretch

Dynamic Stretches

• Prisoner Squat
• Multiplaner Lunge with Reach
• Single-Leg Squat Touchdown
• Tube Walking: Side-to-Side
• Medicine Ball Lift and Chop

Stage Training

• Stage 1
• Stage 2
• Stage 3

Circuit Training

Core-Stabilization

• Marching
• Two-Leg Floor Bridge
• Floor Prone Cobra
• Prone Iso-Abs (Plank)

Core-Stregth

• Ball Crunch
• Back Extension
• Reverse Crunch
• Cable Rotation

Core-Power

• Rotation Chest Pass
• Ball Medicine Ball Pullover Throw
• Front Medicine Ball Oblique Throw
• Soccer Throw

Balance-Stabilization

• Single-Leg Balance
• Single-Leg Balance Reach
• Single-Leg Hip Rotation
• Single-Leg Lift and Chop
• Single-Leg Throw and Catch

Balance-Strength

• Single-Leg Squat
• Single-Leg Squat Touchdown
• Single-Leg Romanian Deadlift
• Multiplanar Step-Up to Balance
• Multiplaner Lunge to Balance

Balance-Power

• Multiplanar Hop with Stabilization (all three planes)
• Multiplanar Single-Leg Box Hop-Up with Stabilization
• Multiplanar Single-Leg Box Hop-Down with Stabilization

Plyometric-Stabilization

• Squat Jump with Stabilization
• Box Jump-Up with Stabilization
• Box Jump-Down with Stabilization
• Multiplaner Jump with Stabilization

Plyometric-Strength

• Squat Jump
• Tuck Jump
• Butt Kick
• Power Step-Up

Plyometric-Power

• Ice Skaters
• Single-Leg Power Step-Up
• Proprioceptive Plyometrics

SAQ Speed Ladder Drills

SAQ Cone Drills

• 5-10-5 Drill
• Modified Box Drill
• T-Drill
• Box Drill
• L.E.F.T. Drill