1. Pro Conditioning Generation II ‐ Complete exercise collection, sorted by name.

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MajorName MinorName 1 Abdominal Brace Alternate Leg Extensions 2 Abdominal Brace
Alternate Leg Extensions ‐ Arms Overhead 3 Abdominal Brace Alternate Straight Leg
Raises 4 Abdominal Brace Arms Overhead ‐ Lying 5 Abdominal Brace Back Dish 6
Abdominal Brace Double Leg Extensions 7 Abdominal Brace Double Leg Lowers 8
Abdominal Brace Flutter Kick ‐ Arms Overhead 9 Abdominal Brace Foot Slides 10
Abdominal Brace Large Leg Circles 11 Abdominal Brace Leg Curls ‐ Alternate 12
Abdominal Brace Leg Fall Out 13 Abdominal Brace Leg Lower ‐ Figure 8 14 Abdominal
Brace Neutral Spine Setting 15 Abdominal Brace Push Up ‐ Kneeling 16 Abdominal
Brace Single Leg Extension 17 Abdominal Brace Single Leg Extension 18 Abdominal
Brace Single Leg Extension ‐ Knees Up 19 Abdominal Brace Single Leg Lift 20
Abdominal Crunch Alternate Heel Touches 21 Abdominal Crunch Exercise Ball 22
Abdominal Crunch Feet Flat 23 Abdominal Crunch Knees Up 24 Abdominal Crunch
Medicine Ball 25 Abdominal Crunch Mini Curl Ups ‐ Cross Legged 26 Abdominal Crunch
Mini Curl Ups ‐ Legs Up 27 Abdominal Crunch Toe Touches 28 Abdominal Crunch Toe
Touches ‐ Medicine Ball 29 Abdominal Curl Up Straight Legs 30 Abdominal Curl Up
Straight Legs ‐ Rotation 31 Abdominal Double Crunch 32 Abdominal Double Crunch
Rotation 33 Adductor Stretch Kneeling 34 Adductor Stretch Lying 35 Adductor Stretch
Partner Assisted 36 Adductor Stretch PNF with Partner 37 Adductor Stretch Seated 38
Adductor Stretch Semi Kneeling 39 Adductor Stretch Stretchband 40 Adductor Stretch
Towel 41 Alternate Back Slaps Dynamic Stretch 42 Ankle Bounces 43 Ankle Bounces
Torso Rotations 44 Ankle Dorsi Flexion Elastic Cord 45 Ankle Dorsi Flexion Standing
46 Ankle Eversion Elastic Cord 47 Ankle Inversion Elastic Cord 48 Ankle Mobility
Circles 49 Ankle Plantar Flexion Swimmers Ankle Stretch 50 Ankle Plantar Flexion ‐
Knee Bent Elastic Cord 51 Ankle Plantar Flexion ‐ Knee Straight Elastic Cord 52
Anterior Shin Stretch Kneeling 53 Arabesque Single Leg Quarter Squats
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2. 54 Arabesque Torso Rotations 55 Arabesque Touchdowns 56 Arabesque Position Hold
57 Arm Grinder 20s Efforts ‐ 40s Rest 58 Arm Grinder 5s Efforts ‐ 15s Rest 59 Arm
Grinder 90s Efforts ‐ 30s Rest 60 Back Extension 61 Back Extension Exercise Ball 62
Back Extension Front Dish 63 Back Extension Lying 64 Back Extension Rotation 65
Back Extension & Rotation Exercise Ball 66 Backward 3 Out, 1 In ‐ Ladder 67
Backward Run Long Steps 68 Backward Run Small Steps 69 Backward Zigzag 70 Backward
Zigzag Turn & Run 71 Band Walk Forward ‐ Elastic Cord 72 Band Walk Sideways ‐
Elastic Cord 73 Bench Press Alternate Arm ‐ Dumbbell 74 Bench Press Barbell 75
Bench Press Close Grip 76 Bench Press Dumbbell 77 Bench Press Single Arm ‐
Dumbbell 78 Bench Press Wide Grip 79 Bench Pull 80 Bench Pull Alternate Arm ‐
Dumbbell 81 Bench Pull Dumbbell 82 Bench Throw Smith Machine 83 Bent Over Row 84
Bent Over Row Cable 85 Bent Over Row Dumbbell 86 Bent Over Row Single Arm ‐ Cable
87 Bent Over Row Single Arm Rotation ‐ Cable 88 Bicep Curl Alternate Arm ‐ Hammer
Grip 89 Bicep Curl Cable 90 Bicep Curl Hammer Grip ‐ Dumbbells 91 Bicep Curl Palms
Down 92 Bicep Curl Palms Up 93 Bicep Curl Preacher 94 Bicep Curl Screw 95 Bike 15s
Efforts ‐ 45s Rest 96 Bike 20s Efforts ‐ 40s Rest 97 Bike 30s Out of Seat ‐ 30s In
Seat 98 Bike 5s Efforts ‐ 15s Rest 99 Bike 90s Efforts ‐ 30s Rest 100 Bike
Continuous or Program 101 Bodyblade® Arm By Side 102 Bodyblade® Elbow Bent ‐
Abduction 103 Bodyblade® Elbow Bent ‐ Adduction 104 Bodyblade® Elbow Bent ‐ Lateral
Raise 105 Bodyblade® Front 106 Bodyblade® Front Raise 107 Bodyblade® Horizontal
Movement 108 Bodyblade® Overhead www.proconditioning.com
3. 109 Bodyblade® Side 110 Bounding Alternate Legs 111 Box Jumps Sequence 112
Boxing 2 Minute Rounds ‐ 1 Minute Rest 113 Boxing 30s Efforts ‐ 30s Rest 114 Boxing
90s Effort ‐ 30s Rest 115 Bridge Double Leg 116 Bridge Feet On Exercise Ball 117
Bridge Feet On Wall 118 Bridge Feet On Wall With Rotation 119 Bridge Single Leg 120
Bridge Single Leg On Box 121 Bridge Single Leg On Exercise Ball 122 Bridge Single
Leg On Hands 123 Bridge ‐ Single Leg Foot On Wall 124 Bridge & Hold Alternate Leg
Extensions 125 Bridge & Hold Shoulders On Exercise Ball 126 Burpees 127 Butt Kicks
128 Calf & Hamstring ‐ Neural Stretch Stretchband 129 Calf Raise On Leg Press
Machine 130 Calf Raise Seated 131 Calf Raise Single Leg 132 Calf Raise Single Leg
Dumbbell 133 Calf Stretch 3 Point 134 Calf Stretch Forward lunge 135 Calf Stretch
Lunge 136 Calf Stretch Lunge to Wall 137 Calf Stretch Lunge to Wall ‐ Bent Knee 138
Calf Stretch Toes On Wall 139 Calf Stretch Toes On Wall ‐ Knee Bent 140 Carioca 141
Carioca High Step 142 Carioca Ladder 143 Chest Press Exercise Ball 144 Chest Press
Machine 145 Chest Press ‐ Adduction Single Arm ‐ Elastic Cord 146 Chest Throw Lying
‐ Medicine Ball 147 Chest Throw Seated ‐ Medicine Ball 148 Chin Up 149 Chin Up
Reverse Grip 150 Clean 151 Clean Hang 152 Clean Hang ‐ Dumbbells 153 Clean Power
154 Clean Pull 155 Clean & Press Dumbbells ‐ Hang 156 Cobra Stretch 157 Cross
Trainer 90s Effort ‐ 30s Rest 158 Cross Trainer Continuous or Program 159 Cross‐
Trainer 20s Effort ‐ 40s Rest 160 Curl & Press Alternate Arm ‐ Dumbbell 161 Curl &
Press Dumbbells 162 Deadlift 163 Deadlift Single Arm & Leg ‐ Dumbbell
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4. 164 Deadlift Stiff Leg 165 Deadlift Wide Stance 166 Deadlift With Rotation
Single Arm & Leg ‐ Dumbbell 167 Decline Bench Press Barbell 168 Decline Bench Press
Dumbbell 169 Depth Hops 170 Depth Jumps 171 Diagonal Flutters Elastic Cord 172
Diagonal Raise Cable 173 Diagonal Raise Dumbbell 174 Diagonal Raise Elastic Cord
175 Dips Box 176 Dips Parallel Bars 177 Downward Dog 178 Downward Dog Single Leg
179 Elbow to Knee Crunch 180 Elbow to Knee Crunch Alternate Leg Extensions 181
Elbow to Knee Crunch Alternate Side 182 Elbow to Knee Crunch Exercise Ball 183
Floor Press 184 Fly Flat Bench 185 Fly Incline Bench 186 Foot ‐ Massage Golf Ball
187 Foot ‐ Towel Scrunch 188 Foot Evertor Stretch Stretchband 189 Foot Stretch
Kneeling 190 Foot Taps 191 Forward 1 Each Square ‐ Ladder 192 Forward 2 Each Square
‐ Ladder 193 Forward 3 Out, 1 In ‐ Alternate Sides ‐ Ladder 194 Forward 3 Out, 1 In
‐ Each Square ‐ Ladder 195 Forward 3 Out, 1 In ‐ Second Square ‐ Ladder 196 Forward
‐ 2 Each Square Shuffle to Cones ‐ Ladder 197 Forward ‐ A Skip 198 Forward ‐ A Skip
Harness 199 Forward Hops 3 Each Leg ‐ Ladder 200 Forward Hops 3 Each Leg ‐ Ladder
201 Forward Hops 3 In, 1 Out ‐ Ladder 202 Forward Run Straight Legs 203 Forward
Skips Straight Legs 204 Forward Zigzag 2 In, 1 Out ‐ Ladder 205 Forward Zigzag 2
In, 1 Out ‐ Wide ‐ Ladder 206 Forward Zigzag 2 In, 2 Out ‐ Ladder 207 Forward
Zigzag 2 Out, 1 In ‐ Behind ‐ Ladder 208 Forward Zigzag 2 Out, 1 In ‐ In Front ‐
Ladder 209 Forward Zigzag Jumps 2 In, 2 Out ‐ Ladder 210 Forward Zigzag Jumps 2
In, 2 Out ‐ Ladder 211 Forward‐Backward 4 Up, 1 Back ‐ Ladder 212 Front Raise Cable
213 Front Raise Dumbbell 214 Front Raise Elastic Cord 215 Front Raise Medicine Ball
216 Front Raise Medicine Ball ‐ Lying Over Exercise Ball 217 Front Raise Single
Arm ‐ Dumbbell 218 Front Raise Single Arm & Leg ‐ Dumbbell www.proconditioning.com
5. 219 Glute & Low Back Stretch Lying 220 Glute & Low Back Stretch Partner Assisted
221 Glute Hamstring Raise 222 Glute Stretch Lying ‐ Legs Crossed 223 Glute Stretch
Partner Assisted 224 Glute Stretch PNF with Partner 225 Glute Stretch Seated 226
Glute Stretch Seated ‐ Legs Crossed 227 Glute Stretch Seated ‐ Overhead 228 Glute
Stretch Seated 90‐90 229 Glute Stretch Seated Hug 230 Glute Stretch Seated With
Rotation 231 Glute Stretch Standing ‐ Bench 232 Glute Stretch Stretchband 233 Glute
Stretch Thigh Hug 234 Good Morning 235 Hamstring Stretch Bent Leg ‐ Partner
Assisted 236 Hamstring Stretch Bent Leg ‐ PNF with Partner 237 Hamstring Stretch
Bent Leg ‐ Stretchband 238 Hamstring Stretch Exercise Ball 239 Hamstring Stretch
Inch Walk 240 Hamstring Stretch Inverted "V" 241 Hamstring Stretch Kneeling Lunge
242 Hamstring Stretch Lying 243 Hamstring Stretch Lying ‐ Neural 244 Hamstring
Stretch Lying ‐ Towel 245 Hamstring Stretch Seated 246 Hamstring Stretch Seated ‐
Stretchband 247 Hamstring Stretch Standing 248 Hamstring Stretch Straight Leg ‐
Partner Assisted 249 Hamstring Stretch Straight Leg ‐ PNF with Partner 250
Hamstring Stretch Straight Leg ‐ Stretchband 251 Hand & Finger Ball Squeeze 252
Hand & Finger Towel Twist 253 Hanging Knee Raise 254 Hanging Knee Raise Roman Chair
255 Hanging Knee Raise Twist ‐ Medicine Ball 256 Header 257 High Knee & Ankle
Harness 258 High Knee & Ankle Running Drill 259 High Knee Lifts 260 High Knee Lifts
Harness 261 Hip Abduction Kneeling 262 Hip Abduction Standing ‐ Cable 263 Hip
Abduction Standing ‐ Elastic Cord 264 Hip Abduction Standing ‐ Forward Flexed 265
Hip Abduction & Extension Kneeling 266 Hip Adduction Standing ‐ Cable 267 Hip
Adduction Standing ‐ Elastic Cord 268 Hip Adductor Release Leg Fall Out 269 Hip
Adductor Squeeze Knees Bent 270 Hip Adductor Squeeze Knees Extended 271 Hip
Adductor Squeeze Knees Slightly Bent 272 Hip Capsule Stretch 273 Hip Circles
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6. 274 Hip Extension Exercise Ball 275 Hip Extension Kneeling 276 Hip Extension
Kneeling ‐ Bent Knee 277 Hip Extension Lying ‐ Cable 278 Hip Extension Lying ‐
Elastic Cord 279 Hip Extension Off Bench 280 Hip Extension Standing ‐ Cable 281 Hip
Extension Standing ‐ Elastic Cord 282 Hip Extension Standing ‐ Exercise Ball 283
Hip Extension Standing ‐ Forward Flexed 284 Hip External Rotator Stretch Lying ‐
Partner Assisted 285 Hip External Rotator Stretch Lying ‐ PNF with Partner 286 Hip
External Rotator Stretch Seated 287 Hip Flexion Kneeling 288 Hip Flexion Lying ‐
Elastic Cord 289 Hip Flexion Standing ‐ Cable 290 Hip Flexion Standing ‐ Elastic
Cord 291 Hip Flexion Straight Leg ‐ Standing ‐ Elastic Cord 292 Hip Flexion & Knee
Extension Straight Leg ‐ Standing ‐ Elastic Cord 293 Hip Flexor ‐ Quadriceps
Stretch Bench 294 Hip Flexor ‐ Quadriceps Stretch Exercise Ball 295 Hip Flexor ‐
Quadriceps Stretch Kneeling 296 Hip Flexor ‐ Quadriceps Stretch Kneeling ‐ PNF 297
Hip Flexor ‐ Quadriceps Stretch Partner Assisted 298 Hip Flexor ‐ Quadriceps
Stretch PNF ‐ Stretchband 299 Hip Flexor ‐ Quadriceps Stretch PNF with Partner 300
Hip Flexor ‐ Quadriceps Stretch Seated 301 Hip Flexor ‐ Quadriceps Stretch
Stretchband #1 302 Hip Flexor ‐ Quadriceps Stretch Stretchband #2 303 Hip Flexor
Stretch Edge of Bench 304 Hip Flexor Stretch Exercise Ball 305 Hip Flexor Stretch
Hands on Floor 306 Hip Flexor Stretch Kneeling 307 Hip Flexor Stretch Lateral
Flexion 308 Hip Flexor Stretch Lying ‐ Partner Assisted 309 Hip Flexor Stretch
Lying ‐ PNF with Partner 310 Hip Flexor Stretch Off Bench 311 Hip Flexor Stretch
Partner Assisted 312 Hip Internal Rotation Side Lying 313 Hip Shrug Standing 314
Hop & Throw Medicine Ball 315 Hop Turns 180 Degree 316 Hop Turns 90 Degree 317
Hop, Turn & Stop Trampoline 318 Hops Forward 319 Hurdle Jumps 320 Incline Bench
Press Alternate Arm ‐ Dumbbell 321 Incline Bench Press Barbell 322 Incline Bench
Press Dumbbell 323 Incline Bench Press Single Arm ‐ Dumbbell 324 Jerk Power 325
Jerk Split 326 Jump to Box 327 Knee & Hip Flexion Standing 328 Knee Extension Ankle
Supported ‐ Seated www.proconditioning.com
7. 329 Knee Extension Knee Supported 330 Knee Extension Machine 331 Knee Extension
Thigh Supported ‐ Seated 332 Knee Extension Stretch Ankle Supported ‐ Passive 333
Knee Mobility Active Flexion & Extension 334 Knee Mobility Active Flexion &
Extension 335 Knee Mobility Assisted Flexion 336 Knee Mobility Assisted Flexion ‐
Kneeling 337 Knee Mobility Assisted Flexion ‐ On Chair 338 Knee Tuck Exercise Ball
339 Kneeling Punches Elastic Cord 340 Lat Pulldown 341 Lat Pulldown Behind Head 342
Lat Pulldown Parallel Grip 343 Lat Pulldown Reverse Grip 344 Lat Pulldown Single
Arm 345 Lateral 2 Each Square ‐ Ladder 346 Lateral Bounds 347 Lateral Hops 3 Up, 1
Back ‐ Ladder 348 Lateral Jumps 2 Each Square ‐ Ladder 349 Lateral Jumps 2 Each
Square & Spin ‐ Ladder 350 Lateral Jumps 2 Each Square & Spin ‐ Ladder 351 Lateral
Jumps Low Body Rotations 352 Lateral Jumps ‐ Rotation Ladder 353 Lateral Leg Rolls
Feet on Floor 354 Lateral Leg Rolls Feet Up 355 Lateral Leg Rolls Legs Crossed 356
Lateral Lunge 357 Lateral Lunge Medicine Ball 358 Lateral Raise 180 Degree 359
Lateral Raise Cable 360 Lateral Raise Dumbbell 361 Lateral Raise Elastic Cord 362
Lateral Raise Side Lying 363 Lateral Raise Single Arm ‐ Dumbbell 364 Lateral Raise
Single Arm & Leg ‐ Dumbbell 365 Lateral Shuffle Dynamic Stretch 366 Lateral Split
Jumps 367 Lateral Split Jumps 1 In, 1 Out ‐ Ladder 368 Lateral Thigh ‐ ITB Stretch
Stretchband 369 Lateral Thigh Stretch Side Lying 370 Lateral Thigh Stretch Wall 371
Lateral Zigzag 2 In, 2 Out ‐ Ladder 372 Latissimus Dorsi Stretch Kneeling ‐ Palms
Down 373 Latissimus Dorsi Stretch Kneeling ‐ Palms Up 374 Latissimus Dorsi Stretch
Kneeling ‐ Single Arm 375 Latissimus Dorsi Stretch Kneeling ‐ Wall 376 Latissimus
Dorsi Stretch Stretchband or Bench 377 Latissimus Dorsi Stretch Wall 378 Leg Curl
Double Leg On Exercise Ball 379 Leg Curl Drop & Catch ‐ Eccentric 380 Leg Curl Hip
Extension ‐ Exercise Ball 381 Leg Curl Lying 382 Leg Curl Machine 383 Leg Curl
Medicine Ball www.proconditioning.com
8. 384 Leg Curl Seated With Elastic Cord 385 Leg Curl Single Leg On Exercise Ball
386 Leg Curl Standing 387 Leg Press Double Leg 388 Leg Press Medicine Ball 389 Leg
Press Single Leg 390 Leg Press Single Leg ‐ Lockouts 391 Leg Swings Front To Back
392 Leg Swings Side To Side 393 Long Jump Standing 394 Low Back & Hamstring
Stretch Lying 395 Low Back Stretch Back Rocks 396 Low Back Stretch Back Roll 397
Low Back Stretch Exercise Ball 398 Low Back Stretch Extension 399 Low Back Stretch
Lying Twist ‐ Partner Assisted 400 Low Back Stretch Push ‐ Partner Assisted 401 Low
Back Stretch Seated ‐ Hand Under Knee 402 Low Back Stretch Seated ‐ Legs Out 403
Low Back Stretch Seated ‐ Partner Assisted 404 Low Back Stretch Standing 405 Low
Back Stretch Stretchband 406 Lunge Barbell 407 Lunge Body Weight 408 Lunge Dumbbell
409 Lunge Front 410 Lunge Overhead ‐ Medicine Ball 411 Lunge Partial Range of
Motion 412 Lunge Rotation ‐ Medicine Ball 413 Lunge Walking 414 Marching High Knees
415 Marching On Trampoline 416 Mini Hops Forward 417 Mini Hops Trampoline 418 Mini
Hurdle Hops Forward 419 Mini Hurdle Hops Forward ‐ Backward 420 Mini Hurdle Hops
Lateral Combination 421 Mini Hurdle Hops Side to Side 422 Mini Hurdle Jump‐Hop
Combination Lateral 423 Mini Hurdle Jumps Forward 424 Mini Hurdle Jumps Forward ‐
Backward 425 Mini Hurdle Jumps Lateral Combination 426 Mini Hurdle Jumps Side to
Side 427 Mirror ‐ Partner Channel 428 Mirror ‐ Partner Follow 429 Mirror ‐ Partner
Ladder 430 Mirror ‐ Partner Lateral Movement 431 Myofascial Release Latissimus
Dorsi 432 Myofascial Release Pectoralis Minor 433 Neck & Arm Stretch Neural 434
Neck & Arm Stretch Neural ‐ Hand on Wall 435 Neck Extensors Chin Tuck 436 Neck
Extensors Push & Resist 437 Neck Flexion Push & Resist 438 Neck Flexors Chin Tuck
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9. 439 Neck Flexors Chin Tuck ‐ Lying 440 Neck Flexors Chin Tuck With Rotation 441
Neck Lateral Flexors Push & Resist 442 Neck Stretch Forward Flexion ‐ Assisted 443
Neck Stretch Lateral Flexion 444 Neck Stretch Lateral Flexion 445 Neck Stretch
Lateral Flexion ‐ Assisted 446 Neck Stretch Rotation 447 Opposite Arm & Leg
Extension Kneeling 448 Opposite Arm & Leg Extension Lying 449 Overhead Throw
Medicine Ball 450 Overhead Throw Step ‐ Medicine Ball 451 Page Break 452 Pec Dec
Machine 453 Pectoral & Anterior Shoulder Stretch 454 Pectoral & Bicep Stretch Lying
Twist 455 Pectoral Stretch Arms Out ‐ Partner Assisted 456 Pectoral Stretch Arms
Out ‐ PNF with Partner 457 Pectoral Stretch Exercise Ball 458 Pectoral Stretch
Hands Behind Back 459 Pectoral Stretch Lying Twist 460 Pectoral Stretch Partner
Assisted 461 Pectoral Stretch PNF with Partner 462 Pectoral Stretch Towel Behind
463 Pectoral Stretch Towel Overhead 464 Pectoral Stretch Wall 465 Peroneal &
Hamstring Stretch Seated 466 Pike Exercise Ball 467 Pilates Hundreds 468 Piriformis
Stretch 469 Plank Elbows & Toes 470 Plank Feet On Exercise Ball 471 Plank Forearms
& One Heel 472 Plank Hands & Heels 473 Plank Hands & Heels ‐ Alternate Leg Lift 474
Plank Hands & Toes 475 Plank Hands on Wobble Board 476 Plank Heels On Exercise Ball
477 Plank Leg to Side 478 Plank One Arm & One Leg 479 Plank One Arm & Toes 480
Plank One Hand on Wobble Board 481 Plank One Heel On Exercise Ball 482 Plank One
Leg 483 Posterior Chain Stretch Stretchband 484 Posterior Shoulder & Neck Stretch
485 Posterior Shoulder Stretch Arm Across Body 486 Posterior Shoulder Stretch Arm
Across Body 487 Posterior Shoulder Stretch Hands Behind Head 488 Posterior Shoulder
Stretch Hands On Shoulders 489 Posterior Shoulder Stretch Overhead 490 Posterior
Shoulder Stretch Stretchband 491 Posterior Shoulder Stretch Thigh Hug 492 Posterior
Shoulder Stretch Torso Rotation 493 Posterior Shoulder Stretch with
RotatioStretchband www.proconditioning.com
10. 494 Power Hops Height 495 Power Hops Travelling 496 Pull Up Palms Down 497 Pull
Up Palms Up 498 Pulldown Straight Arm 499 Pullover Barbell 500 Pullover Dumbbell
501 Pullover Stability Ball ‐ Medicine Ball 502 Pullover & Throw Medicine Ball 503
Pullover & Throw Standing ‐ Medicine Ball 504 Pullover On Exercise Ball Medicine
Ball 505 Push Press 506 Push Up 507 Push Up Box Alternate 508 Push Up Box Drop 509
Push Up Clap 510 Push Up Feet On Exercise Ball 511 Push Up Hands On Exercise Ball
512 Push Up Hands On Exercise Ball ‐ Feet Elevated 513 Push Up Hands On Wobble
Board 514 Push Up Kneeling 515 Push Up Kneeling ‐ Restricted Depth 516 Push Up
Medicine Ball 517 Push Up Medicine Ball Alternate 518 Push Up With Torso Rotation
519 Push Up & Single Arm Row Dumbbell 520 Push Up to Side Plank 521 Quadriceps &
Hamstrings Co‐ContractiSeated 522 Quadriceps Stretch Lying 523 Quadriceps Stretch
Side Lying 524 Quadriceps Stretch Standing 525 Quadriceps Stretch Stretchband 526
Rebound Jumps 527 Reverse Crunch 528 Reverse Crunch Leg Thrust 529 Reverse Fly Bent
Over 530 Reverse Fly Lying 531 Reverse Fly Lying ‐ Thumbs Up 532 Reverse Fly
Standing ‐ Elastic Cord 533 Reverse Fly Three Way 534 Reverse Fly Three Way,
Standing 535 Roll Out Barbell ‐ Kneeling 536 Roll Out Barbell ‐ Standing 537 Roll
Out Exercise Ball 538 Roll Out Wheel ‐ Kneeling 539 Round Arm Punches Bent Over ‐
Elastic Cord 540 Round Arm Punches Standing ‐ Elastic Cord 541 Rowing 15s Effort ‐
45s Rest 542 Rowing 20s Effort ‐ 40s Rest 543 Rowing 500m Efforts 544 Rowing 60s
Effort ‐ 60s Rest 545 Run 100m Efforts ‐ Run Every 60s 546 Run 150m Efforts ‐ Run
Every 2 Minutes 547 Run 200m Efforts ‐ Run Every 2 Minutes 548 Run 50m Efforts ‐
Run Every 30s www.proconditioning.com
11. 549 Run Alternate 100m & 200m Efforts ‐ Run Every 60s 550 Run Mixed Terrain 551
Run Treadmill 552 Run & Walk 100m Run ‐ 50m Walk 553 Run & Walk 30s Run ‐ 30s Walk
554 Run & Walk 60s Run ‐ 60s Walk 555 Running Trampoline 556 Scapular Retraction A
Set ‐ Combined Back Extension 557 Scapular Retraction A Set ‐ Exercise Ball 558
Scapular Retraction Elastic Cord 559 Scapular Retraction T Set 560 Scapular
Retraction T Set ‐ Exercise Ball 561 Scapular Retraction T Set ‐ Standing ‐ Elastic
Cords 562 Scapular Retraction T Set with Dumbbell 563 Scapular Retraction W Set ‐
Combined Back Extension 564 Scapular Retraction W Set ‐ Exercise Ball 565 Scapular
Retraction Y Set ‐ Exercise Ball 566 Scapular Retraction & External Rotatio Bent
Over 567 Scapular Retraction & External Rotatio On Exercise Ball 568 Scapular
Setting 10s Holds 569 Seated Abdominal Brace Exercise Ball 570 Seated Abdominal
Brace Exercise Ball ‐ Single Leg 571 Seated Abdominal Brace Exercise Ball ‐ Single
Leg ‐ Arms Overhead 572 Seated Arm Swing 573 Seated Row 574 Seated Row Single Arm
575 Seated Row Single Arm ‐ Rotation 576 Shoulder Adduction Hand to Hip ‐ Elastic
Cord 577 Shoulder Capsule & Pectoral Stretch Doorway #1 578 Shoulder Capsule &
Pectoral Stretch Doorway #2 579 Shoulder Capsule Stretch Hands on Head 580 Shoulder
Elevation & Internal RotationStretch 581 Shoulder Extension Hand on Wall 582
Shoulder External Rotation 45 Degrees Abduction ‐ Elastic Cord 583 Shoulder
External Rotation Abduction ‐ Cable 584 Shoulder External Rotation Abduction ‐
Dumbbell 585 Shoulder External Rotation Abduction ‐ Elastic Cord 586 Shoulder
External Rotation Adduction ‐ Cable 587 Shoulder External Rotation Adduction ‐
Dumbbell 588 Shoulder External Rotation Adduction ‐ Elastic Cord 589 Shoulder
External Rotation Adduction ‐ Isometric 590 Shoulder External Rotation Hand Lift ‐
Lying 591 Shoulder External Rotation Supine ‐ Elastic Cord 592 Shoulder External
Rotation Stretch Dumbbell 593 Shoulder External Rotator Stretch Abduction ‐ Partner
Assisted 594 Shoulder External Rotator Stretch Overhead 595 Shoulder External
Rotator Stretch Stretchband #1 596 Shoulder External Rotator Stretch Stretchband #2
597 Shoulder External Rotators Stretch Hand on Hip 598 Shoulder External Rotators
Stretch Side Lying 599 Shoulder Flutters Back & Forth 600 Shoulder Flutters Up &
Down 601 Shoulder Internal Rotation 45 Degrees Abduction ‐ Elastic Cord 602
Shoulder Internal Rotation Abduction ‐ Cable 603 Shoulder Internal Rotation
Abduction ‐ Dumbbell www.proconditioning.com
12. 604 Shoulder Internal Rotation Abduction ‐ Elastic Cord 605 Shoulder Internal
Rotation Adduction 606 Shoulder Internal Rotation Adduction ‐ Cable 607 Shoulder
Internal Rotation Adduction ‐ Isometric 608 Shoulder Internal Rotation Lying ‐
Elbow Lifts 609 Shoulder Internal Rotation Stretch Dumbbell 610 Shoulder Internal
Rotation Stretch Hand Behind Back 611 Shoulder Internal Rotation Stretch Hands
Behind Back 612 Shoulder Mobility Assisted Abduction with Pulley 613 Shoulder
Mobility Assisted Flexion ‐ On Hands & Knees 614 Shoulder Mobility Assisted Flexion
with Pulley 615 Shoulder Mobility Circular Swings 616 Shoulder Mobility Cradle
Stretch 617 Shoulder Mobility External Rotation ‐ Abduction 618 Shoulder Mobility
External Rotation ‐ Adduction 619 Shoulder Mobility Fingers Up The Wall 620
Shoulder Mobility Pendulum Swings 621 Shoulder Press Alternate Arm ‐ Dumbbell 622
Shoulder Press Back Against Wall 623 Shoulder Press Barbell 624 Shoulder Press
Dumbbell 625 Shoulder Press Lying 626 Shoulder Press Machine 627 Shoulder Press
Single Arm ‐ Dumbbell 628 Shoulder Press Single Arm ‐ Seated ‐ Dumbbell 629
Shoulder Press Single Arm & Leg ‐ Dumbbell 630 Shoulder Rotation ‐ Abduction
Dumbbell Oscillations 631 Shoulder Rotation ‐ Adduction Dumbbell Oscillations 632
Shoulder Shrugs Barbell 633 Shoulder Shrugs Circles 634 Shoulder Shrugs Dumbbell
635 Shoulder Stability Ball on Wall ‐ Arm To Side 636 Shoulder Stability Ball on
Wall ‐ Back to Wall 637 Shoulder Stability Ball on Wall ‐ Bent Arm 638 Shoulder
Stability Ball on Wall ‐ Straight Arm 639 Shoulder Stability Bounce Ball on Wall
640 Shoulder Stability Dumbbell ‐ Drop & Catch 641 Shoulder Stability Dumbbell
Circles 642 Shoulder Stability One Arm ‐ Stability Ball 643 Shoulder Stability One
Hand on Wobble Board 644 Shoulder Stability One Hand on Wobble Board ‐ Kneeling
645 Shoulder Stability Wall Press 646 Shoulder Stability Wobble Board 647 Shoulder
Stability Wobble Board ‐ Kneeling 648 Shuffle Zigzag 649 Side ‐ A Skip 650 Side
Bend Dumbbell 651 Side Crunch Exercise Ball 652 Side Lying Double Leg Lift 653 Side
Lying Dumbbell Raise 654 Side Lying Hip External Rotation 655 Side Lying Leg Lift
Arm Raises 656 Side Lying Leg Lifts 5 Second Holds 657 Side Lying Leg Lifts Hip
Abduction 658 Side Lying Leg Lifts Hip Adduction www.proconditioning.com
13. 659 Side Lying Leg Swings 660 Side Pass Full Turn ‐ Partner ‐ Medicine Ball 661
Side Pass Half Turn ‐ Partner ‐ Medicine Ball 662 Side Pass Medicine Ball ‐
Kneeling 663 Side Pass Medicine Ball ‐ Split Stance 664 Side Pass Standing ‐
Medicine Ball 665 Side Plank Forearm & Foot 666 Side Plank Hip & Knee Flexion 667
Side Plank Hip Lifts 668 Side Plank Hip Lifts ‐ Star Position 669 Side Plank Star
Position 670 Side Shuffle 671 Single Arm ‐ Torso Rotation Against Wall 672 Single
Arm Row Dumbbell 673 Single Arm Row Elastic Cord 674 Single Arm Snatch Hang ‐
Dumbbells 675 Single Leg Balance Catch & Throw 676 Single Leg Balance Diagonals 677
Single Leg Balance Eyes Open ‐ Eyes Closed 678 Single Leg Balance Foam Roller or
Towel 679 Single Leg Balance Foot Touchdowns 680 Single Leg Balance Mini Trampoline
681 Single Leg Balance Wobble Board 682 Single Leg Landing 683 Single Leg Landing
On Mini Trampoline 684 Sit Up 685 Sit Up Exercise Ball 686 Sit Up Medicine Ball 687
Skipping Jump Rope 688 Slump Stretch Alternate Leg 689 Slump Stretch Knees Bent 690
Slump Stretch Rotation 691 Slump Stretch Straight Legs 692 Snatch 693 Snatch
Balance 694 Snatch Hang 695 Snatch Power 696 Snatch Pull 697 Spiderman Crawl
Dynamic 698 Spilt Squat Back Foot Elevated ‐ Weight Overhead 699 Split Jump Body
Weight 700 Split Jump Dumbbell 701 Split Squat Barbell 702 Split Squat Bench 703
Split Squat Body Weight 704 Split Squat Dumbbell 705 Split Squat Foot on Box ‐
Barbell or Dumbbell 706 Split Squat Gluteal Endurance 707 Split Squat Overhead ‐
Medicine Ball 708 Split Squat Partial Range of Motion 709 Split Squat Wobble Board
710 Sprint 10m ‐ Falling Start 711 Sprint 10m ‐ Standing Start 712 Sprint 20m ‐ Jog
Start 713 Sprint 20m ‐ Standing Start www.proconditioning.com
14. 714 Sprint 40m ‐ Jog Start 715 Sprint 40m ‐ Standing Start 716 Sprint Forward‐
Backward‐Forward 717 Sprint Multiple 2 Forward, 1 Backward 718 Sprint Multiple 2
Out, 1 Back 719 Sprint Multiple Forward‐Backward 720 Sprint Multiple Out & Back 721
Sprint Single Forward‐Backward 722 Sprint Stride Over Markers 723 Sprint Zigzag ‐
Narrow 724 Sprint Zigzag ‐ Wide 725 Squat Barbell 726 Squat Barbell ‐ Front 727
Squat Barbell ‐ Wide Stance 728 Squat Body Weight 729 Squat Dumbbell 730 Squat
Exercise Ball 731 Squat Exercise Ball ‐ Dumbbell 732 Squat Hack Squat Machine 733
Squat Medicine Ball 734 Squat Overhead ‐ Barbell 735 Squat Overhead ‐ Single
Dumbbell 736 Squat Single Leg 737 Squat Single Leg ‐ Quarter Squat 738 Squat
Single Leg ‐ Quarter Squat on Unstable Surface 739 Squat Single Leg ‐ Side Stance ‐
Exercise Ball 740 Squat Single Leg ‐ Sprinter 741 Squat Single Leg ‐ Wobble Board
or Foam Roller 742 Squat Sumo 743 Squat To Box ‐ Barbell 744 Squat Wobble Board or
Foam Roller 745 Squat ‐ Single Leg Sit Downs ‐ Eccentric 746 Squat ‐ Single Leg
Stand Ups 747 Squat Jump Body Weight 748 Squat Jump Deep Squat 749 Squat Jump Smith
Machine 750 Squat Jump & Overhead Throw Medicine Ball 751 Squat Jump & Throw
Medicine Ball 752 Squat Jumps & Throw Medicine Ball 753 Star Jumps 754 Step Down
Backward 755 Step Down Forward 756 Step Up Barbell 757 Step Up Body Weight 758 Step
Up Dumbbell 759 Step Up Explosive 760 Step Up Gluteal Endurance 761 Step Up Lateral
762 Step Up On Hands 763 Step Up Jumps 764 Step Up Jumps Dumbbell 765 Step Up Jumps
Lateral 766 Stepper 20s Effort ‐ 40s Rest 767 Stepper 90s Effort ‐ 30s Rest 768
Stepper Continuous or Program www.proconditioning.com
15. 769 Straight Leg Raise 770 Straight Leg Raise Co‐Contraction 771 Streamline
Position Stretch 772 Supine Plank On Hands Single Leg ‐ Trunk Rotation 773
Supported Row Machine 774 Swim Action Elastic Cords 775 T Grid Race 776 T Grid
Shuffle & Sprint 777 T Grid Sprint 778 T Grid Sprint & Shuffle 779 Thoracic &
Latissimus Dorsi Stretch Exercise Ball 780 Thoracic Spine Mobility Exercise Ball
781 Thoracic Spine Mobility Exercise Ball #2 782 Thoracic Spine Mobility Foam
Roller ‐ Dynamic 783 Thoracic Spine Mobility Foam Roller ‐ Static 784 Thoracic
Spine Mobility Rack or Towel 785 Throw & Catch Medicine Ball 786 Throw & Catch
Overhead ‐ Medicine Ball 787 Throw & Catch Single Arm ‐ Medicine Ball 788 Toe
Extensor Stretch 789 Torso Extension Kneeling Caterpillar Stretch 790 Torso
Extension Lying 791 Torso Extension Off Bench 792 Torso Extension & Rotation
Rotating Cobra Stretch 793 Torso Flexion & Extension Dynamic 794 Torso Rotation
Stretch Barbell 795 Torso Rotation Stretch Barbell ‐ Seated 796 Torso Rotations
Back to Back Medicine Ball Pass #1 797 Torso Rotations Back to Back Medicine Ball
Pass #2 798 Torso Rotations Cable 799 Torso Rotations Cable ‐ High to Low 800 Torso
Rotations Cable ‐ Low to High 801 Torso Rotations Corkscrew ‐ Lying 802 Torso
Rotations Kneeling ‐ Medicine Ball 803 Torso Rotations Lying ‐ Alternate Leg
Extension 804 Torso Rotations Lying ‐ Bent Legs 805 Torso Rotations Lying ‐
Straight Legs 806 Torso Rotations Medicine Ball ‐ Low to High 807 Torso Rotations
Medicine Ball ‐ Standing 808 Torso Rotations Split Stance Side Medicine Ball Throw
809 Torso Rotations Standing Medicine Ball Side Throws 810 Torso Rotations V‐Sit ‐
Medicine Ball 811 Torso Rotations On Exercise Ball 812 Torso Rotations On Exercise
Ball Medicine Ball 813 Triceps Extension Kickbacks 814 Triceps Extension Lying ‐
Barbell 815 Triceps Extension Lying ‐ Cable 816 Triceps Extension Lying ‐ Dumbbell
817 Triceps Extension Overhead ‐ Cable 818 Triceps Extension Overhead ‐ Dumbbell
819 Triceps Extension Pushdown 820 Triceps Stretch Hand On Elbow 821 Triceps
Stretch Hand to Hand 822 Triceps Stretch Hand to Hand ‐ Lateral Flexion 823 Triple
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16. 824 Triple Extension Leg Drop 825 Triple Extension Manual Resistance 826 Triple
Jump Standing 827 Tuck Jumps 828 Upright Row Alternate Arm ‐ Dumbbell 829 Upright
Row Barbell 830 Upright Row Dumbbell 831 Upright Row Single Arm ‐ Dumbbell 832 V‐
Grid Sprint 833 V‐Grid Sprint Forward ‐ Backward 834 V‐Sit 835 V‐Sit #2 836 V‐Sit
Alternate ‐ Medicine Ball 837 V‐Sit Opposite Arm & Leg 838 V‐Sit Scissors 839 V‐Sit
Supported ‐ Leg Press 840 V‐Sit & Hold Arms To The Side 841 V‐Sit & Hold Seated
Throws ‐ Medicine Ball 842 V‐Sit & Hold Seated Throws ‐ Overhead Medicine Ball 843
Walk Continuous or Program 844 Wrist & Finger Extensor Stretch Single Side 845
Wrist & Finger Flexor Stretch 846 Wrist & Finger Flexor Stretch Kneeling 847 Wrist
& Finger Flexor Stretch Single Side 848 Wrist Abduction Dumbbell Hammer Curls 849
Wrist Extension Dumbbell 850 Wrist Flexion Dumbbell Curls 851 Y‐Grid Sprint 852 Y‐
Grid Sprint ‐ One Side 853 Yoga Ankle Back 854 Yoga Ankle Up 855 Yoga Bridge ‐
Double Leg 856 Yoga Bridge On Hands ‐ Eastern Intense Stretch I 857 Yoga Camel Pose
858 Yoga Cat & Dog Pose 859 Yoga Cat Stretch 860 Yoga Childs Pose ‐ Arms By Side
861 Yoga Childs Pose ‐ Arms Extended 862 Yoga Childs Pose ‐ Shoulder Stretch 863
Yoga Cow Face 864 Yoga Crane 865 Yoga Crane ‐ With Support 866 Yoga Downward Dog
867 Yoga Extended Side Angle ‐ Arm Inside Leg 868 Yoga Extended Side Angle ‐ Arm
Outside Leg 869 Yoga Extended Triangle 870 Yoga Extended Triangle ‐ Box 871 Yoga
Extreme Sideways #1 872 Yoga Extreme Sideways #2 873 Yoga Finger To Foot 874 Yoga
Forward Bend ‐ Seated 875 Yoga Forward Bend ‐ Shoulder Stretch 876 Yoga Forward
Bend ‐ Standing 877 Yoga Forward Bend ‐ Twist 878 Yoga Forward Bend ‐ Wide Stance
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17. 879 Yoga Gate 880 Yoga Half Moon 881 Yoga Half Tortoise 882 Yoga Head to Knee
883 Yoga Hip Warmer 884 Yoga Knee To Chest 885 Yoga Lunge 886 Yoga Marichi I 887
Yoga Marichi II 888 Yoga Morning Stretch 889 Yoga Neck Rolls 890 Yoga Neck Stretch
‐ Forward Flexion 891 Yoga Neck Stretch ‐ Lateral Flexion 892 Yoga Noose 893 Yoga
Pigeon I 894 Yoga Pigeon II ‐ Against Wall 895 Yoga Pigeon III ‐ Against Wall 896
Yoga Plank ‐ Eastern Intense Stretch II 897 Yoga Plow 898 Yoga Rabbit 899 Yoga
Reclining Finger to Foot 900 Yoga Revolved ‐ Half Moon ‐ Part 1 901 Yoga Revolved ‐
Half Moon ‐ Part 2 902 Yoga Revolved ‐ Half Moon ‐ Part 3 903 Yoga Revolved Abdomen
904 Yoga Runners 905 Yoga Seated A #1 906 Yoga Seated A #2 907 Yoga Seated Shoulder
Stretch 908 Yoga Seated Shoulder Stretch ‐ Strap 909 Yoga Seated Twist 910 Yoga
Shoulder Stand 911 Yoga Simple Back Bend #1 912 Yoga Simple Back Bend #2 913 Yoga
Squat ‐ Forward Reach 914 Yoga Squat ‐ Prayer 915 Yoga Squat Wide ‐ Side Stretch
916 Yoga Thread the Needle ‐ Part 1 917 Yoga Thread the Needle ‐ Part 2 918 Yoga
Tree 919 Yoga Upper Spine Warming 920 Yoga Upward Dog 921 Yoga Warrior I 922 Yoga
Warrior II 923 Yoga Warrior II ‐ Reversed 924 Yoga Warrior III
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