ACS - Accelerated Corrective Strategies

Exercise Guide
ACTIVATION GLUTE ACTIVATION X-Band Walks Band Abduction Squats Plate Pushes Supine Bridges One-Leg Supine Bridging One-Leg Supine Bridge with Hold Supine Bridge with Med Ball Supine Bridge with Elastic Band Supine Bridge on Swiss Ball One-Leg Supine Bridge on Swiss Ball One-Leg Hack Sled Press Half Birddog Birddog Full Birddog with Perturbation Full Birddog with Dumbbell Bowler Lunges Donkey Kicks A,B,C s Banded Good Mornings Band Good Mornings with Iron Cross SHOULDER ACTIVATION Bodyblade / PVC External Rotation Pattern Bodyblade / PVC Transverse Flexion Pattern Bodyblade / PVC Side Laterals Pattern Reach, Roll and Lift Face Pulls Face Pulls with External Rotation Face Pulls with External Rotation Low Pulley Band Retractions Band Dislocates Rotator Cuff Y Rotator Cuff T Rotator Cuff W Rotator Cuff L Rotator Cuff L with External Rotation Prone Internal Rotations Seated External Rotations Cuban Press Side Lying Posterior Flyes Side Lying Posterior Flyes Thumb Down Side Lying External Rotations Band External Rotations Band Abduction / External Rotations Push Up Plus Hand Walking on Foam Seated DB Clean to External Rotation Multi-Directional Pull Aparts MOBILITY HIP MOBILITY Hip Adductor Stretch Hip Flexor and Quadriceps Stretch Lunge and Reach Hip and Glute Stretch 1 Hip and Glute Stretch 2 Hip and Glute Stretch 3 Hip / Glute / Piriformis Stretch Seated Sumo Stretch Standing Sumo Stretch Hip Adductor / Quad / Ankle Stretch Chair Exercise Cradle Walks Striders Inch Worms Striders Tin Man Inch Worms Strider with Rotation SHOULDER / PEC STRETCHES Band Dislocates Band Presses Pectoral Wall Stretches - 3 Versions Pectoral Stretch 1 Pectoral Stretch 2 Horizontal Adduction Stretch Shoulder / Tricep Stretch Shoulder / Lat Stretch Shoulder / Lat Stretch with Bands 1 Shoulder / Lat Stretch with Bands 2 Pectoral Stretch with Bands Partner Pectoral / Shoulder Stretch 1 Partner Pectoral / Shoulder Stretch 2 Side Lying Posterior Capsule Stretch Posterior Capsule Stretch with Lacrosse Ball Quadraped Extension with Rotation ACTIVATION (cont.) QUAD ACTIVATION Walking on Foam Walking on Foam with Weight Terminal Knee Extensions (TKE) Banded Terminal Knee Extensions (TKE) Bodyweight Lunges Bulgarian Split Squats with Dumbbells Overhead Plate Lunges One Leg Squat to Bench (or Box) Step-Ups Step-Up with Dumbbells Sled Dragging Backward Sled Dragging Forward SMR FOAM ROLLER / LaX BALL LaX - Pectorals, Delts Foam - Pectorals, Delts Foam - Thoracic Extension Foam - Rhomboids, Trapezius, Spinal Erectors, Lattisimus Dorsi Foam - Lattismus Dorsi Foam - Triceps Brachii LaX - Piriformis, Gluteals Foam - Piriformis, Gluteals, Iliotibial (IT) Band Foam - Piriformis Foam - Hip Flexors, Tensor Fascia Lata, Quadriceps LaX - Iliotibial (IT) Band Foam - Hamstrings Foam - Hip Addcutors Foam - Peroneals Foam - Tibialis Anterior LaX - Peroneals Foam - Gastrocs, Soleus LaX - Plantar Fascia