Body Balance for Performance Exercise Library
Wednesday, August 18th, 2010
Releasing & Stretching for mobility and range of motion
Releasing and Stretching Exercises
Tuesday, October 20th, 2009| Upper Body Releases and Stretches | |||
 Chest Stretch Over Ball |  Chest Stretch Over Foam Roll |  Chest Stretch Over Pillow | |
 Prayer Stretch |  Twisting Prayer Stretch |  Scalene Stretch | |
 Stick Work | |||||
Lower Body Releases and Stretches | |||||
 Butterfly Stretch
|  90-90 Piriformis Hip Stretch |  Cross Under Piriformis |  Double Knee to Chest |  Cross Over Piriformis |  ITB Release with Ball |
 ITB Release Foam Roller |  Kneeling Hip Flexor Stretch |  90 90 Piriformis Stretch with Ball |  Piriformis Accupressure |  Quadriped Hip Flexor Stretch |  Search and Destroy |
 Standing Piriformis Stretch |  Supine Cross Over Piriformis |  Hamstring Stretches |  Supine Hip Flexor Stretch |  Single Knee to Chest | |
| Spine and Torso Releasing and Stretches | |||||
 Supine Trunk Rotation |  Trunk Rotation Legs Crossed |  Prone Press-up |  Scorpions |  Side Lying Trunk Rotation |  Side Stretch on Ball |
 Side Stretch on Pillow |  Side Stretch on Ball Knee Down |  Spine Extension on Ball |  Spine Flexion on Ball |  Static Back |  Static Back Accupressure |
 Straddle Rotation | |||||
Re-education and Stability
Monday, August 29th, 2011| Glutes and Hip Re-education | ||
 Prone Hip Extension |  Supine Adductor Squeeze | Deer in the Headlights |
 Bridge with Leg Extension |  Bridge with March |  3 Position Bridge |
Supine Bridge |  Bridge Leg Extension |  Assisted Single Leg Bridge |  Single Leg Bridge - Core Activation |  RNT Single Leg Bridge |  Straight Knee Hip Rotation |
 Bent Knee Hip Rotation |  Hip Windshield Wipers |  Bridge on Ball |  Supine One Leg Bridge on Ball |  Hip Lifts |  Bridge on Ball Bent to Straight Knee |
Bridge on Ball Marching | Straight Leg Bridge on Ball | Straight Leg Bridge March on Ball | One Leg Bridge Bent to Straight Knee |  Supine Push Pull |  Reach and Glide |
| Squat Progressions | |||||
 Criss Cross Deep Squat |  Deep Squat Arm Reach |  Deep Squat Heels Up Arm Raise |  Deep Squat Lat Raise |  Dumbbell Deep Squat |  Wall Sit with Arm Slide |
| Core – Abdominals – Trunk Rotation | |||||
 Lower Abdominal Level One |  Lower Abdominal Levels 2-4 |  Lower Abdominal Level 5 |  Lower Abdominal Level 6-7 |  Supine to Prone Rolling Lower Body |  Supine to Prone Rolling Upper Body |
 Prone to Supine Rolling Lower Body |  Prone to Supine Rolling Upper Body |  Starfish Pattern One |  Starfish Pattern Two |  Assisted Curl-up | Abd Abdominal Hollow |
 Pelvic Tilts Supine |  Supine Chop |  Supine Flexion and Extension |  Supine Lift |  Side Lying Rotation |  Open Books |
 Cats and Dogs |  Bird Dog Hip Extension |  Bird Dog Arm Raise |  Bird Dog Opposite Arm/Leg |  4-Point Opposite Arm/Leg |  Assisted Straight Leg Raise |
 Straight Leg Raise Core Activation |  Assisted Side Leg Raise Core Activation |  Gentle Ab Roller |  Around the Worlds |  Deadbug Sequence |  Tall Kneeling Diagonals |
 Tall Kneeling D1 Extension |  Tall Kneeling D1 Flexion |  Tall Kneeling Flexion and Extension |  Tall Kneeling D2 Extension |  Tall Kneeling D2 Flexion |  Tall Kneeling Lift |
 Tall Kneeling Chop |  Half Kneeling Chop No Rotation |  Chop Half Kneeling Rotation |  Half Kneeling Chop |  Half Kneeling Lift |  Lifts No Rotation Half Kneeling |
 Lifts Half Kneeling Rotations |  Half Kneeling D2 Extension |  Half Kneeling D2 Flexion |  Half Kneeling D1 Extension |  Half Kneeling D1 Flexion |  Half Kneeling Rotation |
 Chop Lunge Stance No Rotations |  Chop Rotation Lunge Stance |  Seated Spine Rotations |  Leg Lowering |  Dynamic Hamstring |  Toe Touch Heels Up |
 Toe Touch Toes Up |  Toe Touch Progression |  RNT Single Leg Toe Touch | |||
| Shoulders – Shoulder Blades and Thoracic Spine | |||||
 Foam Roll Scap Stability |  Foam Roll Scap Depression |  Reach Roll Lift Down |  Reach Roll Lift Up |  Prayer Stretch Arm Lift |  I-Y-T-W Swiss Ball |
 L's on Swiss Ball |  W's on Swiss Ball |  Y's on Swiss Ball |  T's on Swiss Ball |  Resisted All Fours Diagonals |  Resisted Scap Diagonals |
 Resisted All Fours Hip Extension |  Resisted All Fours |  Resisted All Fours Reach |  The Twist |  The Twist 2 |  Reach Roll Lift Assisted
|
 Superman |  Up Lift Hold |  Prone Over Ball Extension |  Shoulder Swivels | ||
| Balance and Posture | |||||
 Seated Balance Leg Extension |  Assisted DF/PF |  Wall Sit Arm Slide |  Resisted PF/DF |  Elevated Heel Taps |  Seated Balance on Ball |
 Set-up 1 |  Set-up 2 |  Figure 4 Walks |  Feet Together Trunk Rotations |  Backswing/Follow Through on Beam |  Rotation on a Beam |
 Balance on a Beam |  Rotation Ball Between Knees |  Swiss Ball Kneeling |  Oscillations at the Top |  Address Posture Oscillations |  Rotations on Ball |
 Foam Roll Rotations |  Address on Foam Roll |  Address on Beam |  Turn on a Beam |  Core Single Leg Stance |  Stork Turns |
 Stork Turn Supported |  Lower Body Kinematic Sequence Drill |  Upper Body Kinematic Sequence Drill |  Ball Release Impact Drill |  Hip Twister Supported |  Hip Twister |
 Trunk Rotation Feet on Line |  Hip Lead Impact Drill |  Impact Position Hip Swivels |  Oscillation for Isometric Stabilization |  Leg Overs |  Butterfly Wings |
Rebuilding and Strengthening Exercises
Tuesday, October 20th, 2009Core and Abdominal Strength | ||
 Abdominal Roll Out on Arms |  Abdominal Roll Out on Legs |  Abdominal Roll Out 2 |
 Assisted Crunch |  Curl-up on a Ball |  Curl-up |
 Ball Wave |  Hammer Chop |  Jack Knife Sit-up |  Oblique Curl-up |  Plank |  Hip Swivels Push-up Position |
 Plank Alternating Leg |  Plank to Push-up |  Prone Plank |  Hip Twister |  Prone Walkouts |  Resisted Core Activation |
 Russian Twists |  Side Curl-up Over Ball |  Single Leg Side Plank |  Side Hip Lifts |  Side Planks |  V-Sit |
 Upper Abdominal Curl with Twist |  Straight Leg Raise |  Skiers |  Side Bounce Twist |
Upper Body Strength | |||||
 Address Posture Rowing with Tubing |  Advanced Push-ups |  Chest Dumbbell Flys |  IYTW with Tubing |  Pullover |  Push-ups on Ball |
 Reach Roll Lift Plank |  Single Arm Row Tubing |  Sitting Forearm Rotations |  Seated Rowing |  Seated Shoulder Ext. Rotation |  Seated Shoulder Int. Rotation |
 Split Stance Chop |  Squat Stance Chop |  Squat Stance Lift |  Standing D1 Extension Lunge |  Standing D1 Flexion Lunge |  Standing D2 Extension Lunge |
 Standing D2 Flexion Lunge |  Standing D2 Flexion and Extension |  Standing Internal Rotation |  Standing Wrist Ulnar Deviation |  Standing Wrist Radial Deviation |  Standing Rowing |
 Lifts in Lunge Stance |  Lifts Lunges Stance No Rotation |  Wrist Strength 1 |  Split Stance Lifts | ||
Lower Body Strength | |||||
 Address Posture Lunges |  Step-ups |  Backward Lunge |  Box Jumps |  Box Steps |  Double Leg Dead Lift |
 Lateral Bounding |  Lunges with Rotation |  Medicine Ball Power Swing |  Reverse Wood Chop |  Seated Rotation Tubing |  Clams |
 Single Leg Bridge |  Resisted Lunge |  Mountain Climber Resisted |  Resisted Single Leg Bridge |  RNT Step-up |  Side Leg Lifts |
 Single Leg Ball Squat |  Split Jumps |  Split Squat |  Ball Squat |  Spine Squat on Ball |  One Leg Supine Ball Squat |
 Wall Squat |  X-Walk |  Single Arm Single Leg Deadlift | |||
Conditioning Exercises
Wednesday, August 18th, 2010 Asst'd Mountain Climber |  Balance Matrix |  Dynamic Warm-up |
 Front Step-up Kick |  Hip Twist with Jump |  Inch Worm
|
 Lower Body Strength Matrix |  Side Jumps |  Side Step-ups
|  Stability Matrix One |  Stability Matrix Two |  Upper Body Strength Matrix |
 Turkish Get-ups |
Balance Exercises
Wednesday, August 18th, 2010 Front Leg Swings |  Single Leg Balance |  Steamboats |
 Simple Balance Matrix |
Golf Drills and Exercises
Wednesday, August 18th, 2010 Close the Gap |  Club Behind Spine |  Forward Shift Neutral Pelvis |
 Hip Bar Hinges |  Hitting Zone Drill |  Impact to Release Drill |
 Pelvic Tilt Golf Stance |  Pelvic Tilt Find Neutral - Golf Stance |  Set Impact Oscillations |  Set Release Oscillations |  Single Leg Address |  Swing Connection Drill |
 Swing Initiation Drill |  Torso Acceleration Drill |  Torso Backswing |  Single Leg Torso Rotation | ||
Exercise Matricies
Sunday, January 22nd, 2012 Animal Warmup |  Dynamic Flexiility |
 Lower Body Strength Matrix |  Simple Balance Matrix |  Stability Matrix One |  Stability Matrix Two |
 Total Body Matrix |  Upper Body Strength Matrix |  Turkish Get-up |
Junior Golf Circuits
Sunday, January 22nd, 2012 Aronimink Course |  Augusta Course |  Carnoustie Course |
 Celtic Manor Course |  Merion Course |  Pebble Beach Course |
 Pine Valley Course |  TPC Sawgrass Course |  St. Andrews Course |  Technology Course |
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