PUBLIC EXERCISE CATALOGUE

Exercises everyone can browse.

Names, general instructions and classification tags are shared. Club videos, club notes, sessions and athlete records are never included.

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This catalogue is not an individual programme, diagnosis or return-to-play decision. A qualified practitioner must confirm technique, dosage, contraindications and suitability before an athlete uses an exercise.

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Muscle groupJoint / body areaExercise purposeMovement typeSort by

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Equipment

Combine words such as “hamstring strength knee compound”. Every word must match the same exercise.

222 matching exercises · 222 public exercises

StrengthCPCompound

Strength

45-degree back extension

Back extension bench

Spinal extensorsGlutealsHamstringsHipSpine / trunk

Strength

MobilityEXOther

Mobility

90/90 hip switches

Mat

GlutealsAdductorsAbductorsHipSpine / trunk

Mobility · Preparation

ConditioningWBWhole-body / conditioning

Conditioning

Air bike intervals

Air bike

Whole bodyShoulderElbow

Conditioning

MobilityEXOther

Mobility

Ankle dorsiflexion rock

Wall

CalvesAnkle / footKnee

Mobility · Preparation

PowerCPCompound

Power

Ankle pogo jumps

Floor

CalvesQuadricepsGlutealsAnkle / footKnee

Power / plyometrics · Preparation

RehabilitationCPCompound

Rehabilitation

Askling diver

Mat or stable support

HamstringsGlutealsTrunk / coreHipKnee

Strength · Mobility

RehabilitationCPCompound

Rehabilitation

Askling extender

Mat or stable support

HamstringsGlutealsTrunk / coreHipKnee

Strength · Mobility

RehabilitationCPCompound

Rehabilitation

Askling slider

Slider and fixed support

HamstringsGlutealsTrunk / coreHipKnee

Strength · Mobility

RehabilitationCPCompound

Rehabilitation

Assisted shoulder flexion with stick

Stick or dowel

DeltoidsPectoralsUpper backShoulderElbow

Mobility · Rehabilitation

StrengthCPCompound

Strength

B-stance Romanian deadlift

Bodyweight, dumbbells or barbell

HamstringsGlutealsSpinal extensorsHipKnee

Strength · Stability / control

StrengthCPCompound

Strength

B-stance Romanian deadlift isometric

Bodyweight, dumbbells or barbell

HamstringsGlutealsSpinal extensorsHipKnee

Strength · Stability / control

ConditioningWBWhole-body / conditioning

Conditioning

Backward sled drag

Weighted sled and straps

QuadricepsGlutealsCalvesShoulderElbow

Strength · Conditioning

RehabilitationSJSingle-joint / isolation

Rehabilitation

Band ankle dorsiflexion

Resistance band

CalvesAnkle / foot

Strength · Rehabilitation

RehabilitationSJSingle-joint / isolation

Rehabilitation

Band ankle eversion

Resistance band

CalvesAnkle / foot

Strength · Stability / control

RehabilitationSJSingle-joint / isolation

Rehabilitation

Band ankle inversion

Resistance band

CalvesAnkle / foot

Strength · Stability / control

PreparationEXOther

Preparation

Band pull-apart

Resistance band

Upper backDeltoidsShoulder

Preparation

RehabilitationSJSingle-joint / isolation

Rehabilitation

Band terminal knee extension

Resistance band

QuadricepsKnee

Rehabilitation · Strength

PowerCPCompound

Power