Finger Training

finger tendon glides

finger curls with stick + band

Hangboard Training - Pulls with different edge sizes​

Upper Back (Scapular) Exercises

bent over row dumbbell using wall

Whole Body Exercises

Deadlift (conventional)

Pull-Up Progressions

​​JUMP PULLUPS

BAND ASSISTED PULLUPS

Bodyweight pullups

Eccentric pullups

One arm assisted pullups

WEIGHTED PULLUPS

Wrist Exercises

Wrist flexor isometric dumbbell

wrist extensor isometric dumbbell

wrist flex/ext dumbbell

banded wrist radial/ulnar deviation

WEIGHTED WRIST ALPHABETS

Ankle Exercises

Calf raise On climbing wall

calf raise single leg

inversion with band

eversion with band

dorsiflexion with band

toe hook against wall​

​

Stretches

standing hamstring stretch

bicep stretch​

neck stretch #1 (lev scap)

​neck stretch #2 (Lev scap+UFT)

Neck stretch #3 (extensors)

frog stretch (hips)

Pigeon Pose (hips)

​Big toe Mtp stretch

Balance Exercises

Single leg balance

Balance on a wobbleboard

Star pattern steps

single leg balance on yoga block

star pattern single leg hopping

single leg wobbleboard

Single leg balance bosu ball With
​ball toss

Shoulder Exercises

banded external rotation 0 & 90 deg 

shoulder press dumbbell

​eccentric shoulder flexion dumbbell

shoulder abduction dumbbell

Shoulder Flexion + abduction band

alternating overhead press

sidelie isometric shoulder external rotation

Elbow Exercises

skullcrushers on bench dumbbell

palm up/palm down band

tricep pulldown dumbbell

bicep curl palm up dumbbell

bicep curl palm down dumbbell

ECCENTRIC BICEP CURL DUMBBELL

Hip Exercises

 bridge double leg

Knee Exercises

Prone Hamstring curls w/ band

Lunge pauses with dumbbell knee
​taps

Core Exercises

​Trunk rotations band

inverted trx plank

plank mountain climbers

pullover heel taps

modified pullover heel taps

deadbug heel taps