Program Builder

Dead Bug

Glute Bridge

Straight Leg Raise

Knee-to-Chest Stretch

Ankle Pumps

Diaphragmatic Breathing

Cobra Stretch

Prone Hip Extension

Bird Dog

Cat-Cow

Child's Pose

Bodyweight Squat

Standing Hip Hinge

Standing Shoulder Flexion

Standing Quad Stretch

Standing Calf Raise

Wrist Flexor & Extensor Stretch

Seated Hamstring Reach

Half-Kneeling Hip Flexor Stretch

Chin Tuck

Neck Flexion & Extension

Supine Chin Tuck (Isometric)

Prone Neck Extension

Upper Trapezius Stretch

Cervical Rotation (AROM)

Shoulder Shrug

Seated Shoulder Shrug

Shoulder Rolls

Band Upright Row

Pendulum (Codman's)

Prone Y-T-W-I Raise

Scapular Push-Up

Band Shoulder External Rotation

Wall Slides

Clamshell

Side-Lying Hip Abduction

Open Book Stretch

Eccentric Wrist Extension

Plank Hold

Plank Body Saw

Superman

Pelvic Tilt

Reverse Plank

Push-Up

Mountain Climbers

Hollow-Body Hold

Boat Pose (V-Sit)

Pistol Squat

Donkey Kick

Fire Hydrant

Single-Leg Romanian Deadlift

Prone Quad Stretch

Heel Slides

Quad Sets (Isometric)

Short Arc Quad

Wall Sit

Thoracic Extension over Support

Sit-to-Stand

Step-Up to Balance

Step-Down (Eccentric)

Eccentric Heel Drop

Standing Calf Stretch

Long-Sit Calf Stretch (Strap)

Ankle Dorsiflexion Rocks

Single-Leg Balance

Tandem-Stance Balance

Single-Leg Balance with Reach

Neck Side Bend

Neck Retraction with Extension

Supine Neck Flexor Lift

Chin Tuck with Rotation

Supine Head Rolls

Quadruped Neck Nods

Neck Rotation Stretch

Neck Isometrics

Levator Scapulae Stretch

Scalene Stretch

Chin-to-Chest Stretch

Prone Swimmers

Prone External Rotation

Prone Cobra Hold

Prone Double Leg Lift

Prone Flutter Kicks

Standing Shoulder Abduction

Scaption Raise

Arm Circles

Standing Shoulder Extension

Shoulder Wall Crawl

Supine Shoulder Flexion

Floor Angels

Shoulder Isometric Flexion

Shoulder Isometric Abduction

Shoulder Isometric Extension

Shoulder Isometric External Rotation

Scapular Squeeze

Supine Serratus Punch

Elbow Flexion-Extension

Overhead Triceps Stretch

Overhead Triceps Extension

Wrist Pumps

Eccentric Wrist Flexion

Wrist Isometrics

Prayer Stretch

Quadruped Wrist Rocks

Quadruped Thoracic Rotation

Seated Thoracic Rotation

Standing Trunk Rotation

Standing Back Extension

Standing Thoracic Extension

Standing Cat-Cow

Quadruped Rock-Back

Wall Pelvic Tilt

Seated Pelvic Tilt

Standing Chest Opener

Wall Posture Hold

Standing Forward Fold

Table Slides

Abdominal Bracing

Supine Marching

Tabletop Hold

Supine Toe Taps

Bent-Knee Fallout

Abdominal Curl-Up

Rotational Curl-Up

Reverse Crunch

Wall Dead Bug

Standing Hip Abduction

Standing Hip Extension

Standing Hamstring Curl

Standing Straight-Leg Raise

Standing Leg Swing

Banded Hip Adduction

Hip Flexion Isometric

Prone Bent-Knee Hip Lift

Quadruped Straight-Leg Lift

Prone Hip Abduction

Prone Glute Squeeze

Supine Adductor Squeeze

Supine Abduction Press-Out

Wall Hip Abduction Isometric

Supine Hip Abduction Slides

Wall Push-Up

Incline Push-Up

Knee Push-Up

Push-Up Plus

Decline Push-Up

Pike Push-Up

Dive-Bomber Push-Up

Bench Dip

Side-Lying External Rotation

Side-Lying Quad Stretch

Side-Lying Leg Sweep

Side-Lying Hip Adduction

Femoral Nerve Glide

Band Row

Overhead Band Press

Band Lat Pulldown

Band Internal Rotation

Triceps Kickback

Band Triceps Pushdown

Band Pull-Apart

Band Face Pull

Band ER at 90° Abduction

Bent-Over Reverse Fly

Pallof Press

Wall Pec Stretch

Hand-Behind-Back Stretch

Thread the Needle

Downward Dog Stretch

Puppy Pose

Wall Lat Stretch

Supine Knee Rocks

Seated Sciatic Nerve Glide

Median Nerve Glide

Ulnar Nerve Glide

Radial Nerve Glide

Side Plank from Knees

Side Plank

Side Plank Hip Dips

Side Plank with Leg Raise

Forearm Plank

Plank Shoulder Taps

Plank Arm Reach

Plank Leg Raise

Bird Dog Crunch

Quadruped Hover (Bear Hold)

Quadruped Shoulder Taps

Reverse Plank Leg Raise

Tabletop Bridge

Long-Sitting Press-Up

Bridge March

Bridge with Knee Press-Out

Hip Thrust off a Bench

Hamstring Bridge

Eccentric Hamstring Slide

Split Squat

Rear-Foot-Elevated Split Squat

Reverse Lunge Tap

Forward Lunge Tap

Kickstand Hinge

Standing Hip Circles

Happy Baby Stretch

Quadruped Adductor Rock

Deep Squat Hold

Lunge with Rotation

Half-Kneeling Rocking

Wall Squat Slide

Spanish Squat

Sumo Squat

Terminal Knee Extension

Seated Knee Extension

Seated Knee Flexion

Prone Hamstring Curl

Hamstring Sets (Isometric)

Single-Leg Mini Squat

Wall Heel Slides

VMO Squeeze

Squat to Calf Raise

Seated Calf Raise

Toe Raises

Knee-to-Wall Ankle Mobilization

Banded Ankle Dorsiflexion

Step Calf Stretch

Soleus Wall Stretch

Standing March

Standing Weight Shifts

Tandem Stance Head Turns

Single-Leg Balance Head Turns

Standing Balance Head Tilts

Step Toe Taps

Half-Kneeling Balance Hold

Single-Leg Arm Swings

Supine Hamstring Strap Stretch

Standing Hamstring Stretch

Half-Kneeling Hamstring Stretch

Chair Hamstring Stretch

Standing Hip Flexor Stretch

Supine Glute Stretch