Macalester College Athletics

Exercises
0-45-90 Delt Raises
1 Arm Med Ball Slams
3 Way Delt Raises
3 Way Lunges
3 Way Wrists
90-90 external rotation
90/90 Hip Stretch
90/90 Waiter/Waitress Carry
Alternating Bent Over Row
Alternating DB Bicep Curls
Alternating Hammer Curls
Alternating Standing DB Shoulder Press
Ankle Alphabet
Ankle band Series
Arm Slides
Arnold Press
Around the World
Assisted Band Lunges
Assisted Med Ball 1 arm alt. push up
Assisted Med Ball Push up
Assisted Push Up
Back Squat
Balance Swings
Bam Bams
Band 90/90
Band Abduction Series
Band Calf Stretch
Band Dorsiflexion
Band External Rotation
Band Hamstring Stretch
Band Hip Flexor
Band Hip Snaps
Band Internal Rotation
Band IT Band Stretch
Band Knee Drive
Band Lat Stretch
Band Neck
Band Pull Aparts
Band Rotational Hold
Band Shoulder Stretches
Band Tri Pushdown
Barbell Hip Extension
Barbell Pullover
Bear Squat
Bench Dip
Bench Press / Chest Press
Bench Press Throws
Bent Knee Calf Raise
Bent Over Torso Rotation
Bent over row
Bent Over Row Floor
Bent over row under grip
Body Weight Lunge
Body Weight Squat
Bumper Plate Hold
Cable Eccentric External Rotation
Cable External Rotation
Cable Front Delt Pull
Cable Glute Kicks
Cable Internal Rotation
Cable Rear Delt Pull
Cable Reverse Lunge
Cable Rotational Hold
Calf Stretch
Chin Ups
Clap push up 
Clean (floor)
Clean (power position)
Clean and Jerk
Clean First Pull (floor)
Clean Shrug/First Pull (floor)
Clean Shrug/First Pull (power)
Clean Squat (floor)
Clean Warm-upComplex Warm-up
Close Grip Bench Press
Contralateral Hip Extension & Hip Flexion
Couch Stretch
Crossover 90/90
Crossover Bands
Crossover Rear Delts
Crossover Step Up
Cuban Press
Cuff Series
Curtsy Lunge
DB 1-1-2 bent over row
DB 1-1-2 Standing Shoulder Press
Db 1 arm bent over row
DB 45 degree Delt Raise
DB alternating bench press
DB bench press / DB chest press
DB Bench 1-1-2
DB bent over shoulder press
DB Bicep Curls
DB Bicep Curl to Press
DB Calf Raise
DB Chest Press
DB Clean (power position)
DB Cross Walk
DB Crossover Lunge
DB Fly
DB Front Delt Raise
DB Front Delt Raise and Pull
DB Front Delt raise with lateral drop
DB Hammer Curls
DB Hip Swings
DB Hold
DB Incline Bench Press  
DB Incline Bench 1-1-2
DB incline flies
DB Lateral Delt Raise
DB Lateral Lunge
DB Lunge
DB Lying Tricep Extension
DB Overhead Carry
Db Pull over
DB Push Jerk
DB Push Press
DB Push Up with Row
DB Rear Delt Raise
DB reverse Curl
DB Reverse Fly
DB Scissor Jumps
DB Series
DB Side Bend
DB Shrugs
DB Single Arm Bench Press
DB Single Arm Bent Over Row
DB Single Arm Fly
DB Single Arm Incline Bench Press
DB Single Arm Push Jerk
DB Single Leg Alternating Shoulder Press
DB Single Leg Squat
DB Snatch (power position)
DB Split Jumps
DB Squat Jumps
DB Step-Ups
DB Suitcase Deadlift
DB Upright Row
DB Waiter's Walk
DB Wiper Press
DB Wrist Curls
Deadlift
Diamond Push Up
Dip
Drop Snatch
Eccentric Bench
Eccentric Glute/Ham
Eccentric Internal Rotation
Empty Bottle
Explosive Push-ups
Explosive Step-Ups
Fire Hydrants
Forearm seriesForearm series(baseball)
Front Foot Elevated Split Squat
Front Raise to Lat Drop
Front Squat
Goblet Slide Board Lateral Lunge
Goblet Squat
Good Morning
Glute/Hams
Glute/Ham + Back Extension
Glute Ham Raise
Goblet Elevated Split Squat
Goblet Lateral Lunge
Goblet Single Leg Squat
Goblet Slide Board Lateral Lunge
Goblet Slide Board Reverse Lunge
Goblet Squat
Goblet Step-Up
Good Morning
Half Kneeling Cable Ext Rotation (Scapular Plane)
Half Kneeling DB Press
Half Kneeling Cable External Rotation
Half Kneeling Internal Rotation
Half Kneeling Landmine Press
Half Kneeling MB Side Toss
Half Squat
Half Moons w/ Wide Stance w/ Plate
Hammer Curls
Hamstring Wall Stretch
Heel Drops
High Pulls
Hip Airplane
Hip Extension Over Bench
Hip Flips
Hip Hikes
Hip to Shoulder Med Ball Hand off
I,Y,T,W,A
Incline Bench press
Isometric Back Extension
Isometric Hip Flexion
Isometric Manual Hamstrings
Jerk Drops
JM Press
Jump Push up
Kneeling Cable Crunch
Kneeling Hip Toss
Kneeling Side to Side Crunch
Lateral Lunge
Lat pull down
Lateral pull up
Lateral Step up
Leg Press
Lunge
Lunge + Knee Drive
Lunge Hold
Lunge into S.L RDL
Lunge with Band Rotation Hold
Lunge with Low Rotation
Lunge with Rotation
Lying 90-90
Lying Back Extension
Lying DB Fly
Lying Delt Raise and Pull
Lying External Rotation
Lying Med Ball Throws
Lying Straight Bar Tricep Extension
Lying Thoracic Mobility
Machine Hamstring Curl
Manual Neck
Med Ball 1 arm alternating Push up
Med Ball 1 arm Push up
Med Ball Ankle Shoulder Wall Touch
Med Ball Bound Throws
Med Ball Deceleration Catch
Med Ball Drop Throws
Med Ball Glute/Ham Bridge
Med Ball Hamstring Kicks
Med Ball Horizontal Hip Toss
Med Ball Horizontal Lunge Toss
Med Ball Overhead Hip Toss
Med Ball Overhead Lunges
Med Ball Push up
Med Ball Reverse Overhead Toss
Med Ball Horizontal Shot Put
Med Ball Shot Put
Med Ball Shot Put with Step
Med Ball Shoulder Press Throws
Med Ball Squat Toss
Messi Squat
Overhead Backs w/ Non Release w/ Plate
Overhead Lunges
Overhead Squat
Overhead Tricep Extension
Pause Squat
Pause Bench
Pigeon Stretch
Pinch Grip Plate Hold
Plate Overhead Lunges
Pro/Sup Lying Tricep Extension
Prone I Y T
Prone Plate Switch
Prone Trap Raise
Pullup
Push Jerk
Push Press
Push Press Behind the Neck
Push Up
Push Up Series
Push Up with Rhomboid Contraction
Rack Clean (Above Knee)
Rack Shrug
RDL + First Pull
RDL(Romanian Deadlift)
Reverse grip lat pull down
Reverse Lunge
Reverse Lunge into Single Leg RDL
Rhomboid Contraction
Scap Band Series
Seated Ankle Circles
Seated DB Alternating Shoulder Press
Seated DB neutral Grip Shoulder Press
Seated DB Shoulder Press
Seated Heel Raise
Seated Hip Flexion
Seated One arm Alternating DB Shoulder Press
Seated Single Arm DB Shoulder Press
Seated row
Seated Rhomboid Contraction
Seated Straight Bar Shoulder Press
Seated Straight Bar Twist
Shoulder Press
Side Lying 90/90
Side Lying Abduction
Single Arm Arnold Press
Single Arm Band Chest Press
Single Arm Bench Press
Single Arm Bentover Row
Single Arm Bentover Straight Arm Pull Back
Single Arm Cable Tricep Extension
Single Arm Lat Pull down
Single Arm Slides
Single Arm Standing Pull Back
Single Kneeling Cable Rotation
Single Leg 1 Arm Bentover Row
Single Leg Ankle Squats
Single Leg Bench Bridges
Single Leg Bridges
Single Leg Calf Raises
Single Leg Crossover RDLs
Single Leg DB Bentover Row
Single Leg DB Alternating Shoulder Press
Single Leg Front Squat
Single Leg Jump Bridges
Single Leg Machine Hamstring Curls
Single Leg Med Ball Overhead Toss and Jump
Single Leg Press
Single Leg RDL
Single Leg RDL Crossover
Single Leg RDL Machine
Single Leg RDL with Bent Over Row
Single Leg Squat
Single Leg Squat Jumps
Single Leg Squat onto Bench
Single Leg TRX Squats
Slide Board Bridges
Smith Machine Calf Raises
Snatch 1st pull (power position)
Snatch (floor)
Snatch (power position)
Snatch Drop
Speed bench
Speed Squat
Split Jerk
Split Squat
Squat Hold
Squat Jumps
Squat with Knee Drive
Stability Ball Hamstring curls
Stability ball push Ups
Stability Ball single leg hamstring
Stability Ball Squeeze
Stability Ball Wall Squat
Standing Cable Row
Standing DB Shoulder Press
Standing Med Ball Side Toss w/ Step
Standing Single Arm Cable Row
Standing Single Arm DB Shoulder Press
Standing Straight Bar Shoulder Press
Standing Straight Bar Twist
Step Downs
Step Up
Step Up Jumps
Straight Bar Bicep Curls
Straight Bar Calf Raise
Straight Bar Front Lunges
Straight Bar Shrugs
Straight Bar Single Leg Squat
Straight Bar Step-ups
Straight Bar Wrist Curls
Stretch Hips
Stretch Upper Back (T-spine Smash)
Sumo Deadlift
Super Hero Hold with Shoulder Rotation
Tall Kneeling Cable Ext Rotation
Tall Kneeling Landmine Press
Thor's Hammer
Triangle push Ups
Tricep Push Down
TRX Hamstring Curls
TRX Push Ups
TRX Rear Delt Pull
TRX Rows
TRX Squat
TRX Tricep Extension
Upright Row
Walking High Knees
Walking Lunge
Walking Russian Twist with Plate
Wall Dorsiflexion
Wall Squat / Stability Ball Wall Squat
Weighted Bridges
Wide Grip Bench Press
Wrist Roller
Zottman Curls

Core
3 Pike Position
Active Plank
All 4 opposite arm leg
Alternating Hanging Knee Raises
Aqua Person
Arm Stands
Back Extension
Band Bridges
Bicycle
Bird Dog
Bottoms Up Carry
Bridge
Crunch Hold
Crunchy Frog
DB Cross Walk
DB Suitcase Deadlift
DB Waiter's Walk
Dying Bug
Extended Wood Chop
Figure 8
Flutter Kicks
Half Kneeling High to Low
Half Kneeling Low to High
Half Kneeling Sequential High to Low
Half Kneeling Sequential Low to High
Hanging Knee Raise
Hanging Knee Raise Hold
Hanging Leg Raise
Hanging Running Motion
Hanging Single Leg Knee Raise
Hanging Straight Leg Hold
Heel Touches
High Low Cable Twist 
Hip Extension Over Bench
Hip Ups
Hollow Body
Horizontal Med Ball Toss w/ Step
Inch Worm
Knee Raise
Kneeling Cable Crunch
Kneeling Cable side to side crunch  
Leg Drops
Leg Hold
Leg Hold with Abduction
Leg Hold with Big Kicks
Leg Hold with Leg Raise
Leg Hold with Single Leg Knee Raise
Leg Hold with Small Kicks
Leg Raise
Leg Raise with Crunch
Legendary Abs
Low High Cable Twist
Lying Back Extension
Lying Knee Touches
Med Ball Chest Punch
Med Ball Dead bug Crunch
Med Ball Diagnol Slam
Med Ball Feet Toss
Med Ball Half Kneeling Side Toss
Med Ball Horizontal Toss
Med Ball Kneeling Overhead Toss
Med Ball Leg Raises
Med Ball Leg Throws
Med Ball Overhead Partner Toss
Med Ball Side Throws
Med Ball Side Toss with Step
Med Ball Side Touch
Med Ball Side Touch-Advanced
Med Ball Side Touch Ladder
Med Ball Sit Ups  
Med Ball Vertical Slam
Med Ball Wood Chops
Multi’s
Overhead Cable Hold
Pallof Press
Partner Med ball Hand offs
Partner Leg Throws
Pike
Pike Hold
Pike Hold with Arm Action
Pike Hold with Med Ball Hand Off
Plank
Plank with Abduction
Plank with Glute Kick
Plate abs
Prone Plate Switch
Push Up Alternating Knee Tuck
Push Up Opposite Arm Leg
Push Up Plank Walk
Push Up Plank with Abduction
Push Up Plank with Alternating Row
Push up Plank with Front Raise
Push Up Plank with Glute Kick
Push Up with Rhomboid Contraction
Quadruped Hip Extension
Reverse Chops
Reverse Chops with Plate
Reverse Crunch
Reverse Crunch to Dead Bug
Reverse Dying Bug
Reverse Hyper Ext.
Roll Outs
Roll Ups
Rotating Med Ball Slam
Scissor Kicks
Seated Cable Twist
Seated Plate Twist
Seated Russian Twist
Seated Straight Arm Wood Chop
Seated Wood Chop
Side Crunches
Side Touches
Side Plank
Side Plank with Abduction
Side Plank with Abduction Hold
Side Plank with Glute Kick
Side Plank with Hip Dips
Side Plank with Shoulder Rotation
Side Plank with twist
Single Leg Bridge
Single Leg Med Ball Horizontal Toss
Single Leg Pike 
Sit Up
Sit Up Hold
Sit Up Twist
Sit Up with Rotation
Spiderman + Twist
Stability Ball Back extension
Stability Ball Cable Rotation
Stability ball Crunches
Stability Ball Flutter Kicks
Stability Ball Glute Kicks
Stability Ball Knee Raises
Stability Ball Knee Tucks
Stability Ball Knee Tuck Twist
Stability Ball leg raises
Stability Ball Overhead Situp Throws
Stability Ball Pikes
Stability Ball Plank
Stability Ball Plank with Glute Kick
Stability Ball Roll outs
Stability Ball Russian Twist
Stability Ball Transfers
Standing Band Rotation
Standing Cable Hold
Standing Cable Rotation
Standing Russian Twist 
Standing Straight Bar Twist
Standing Wood Chop
Stir the Pot
Straight arm Crunches
Straight Arm Crunches with Leg Hold 
Straight Leg Sit Ups w/ 5 count down
Strength Axle
Suitcase Carry
Super Hero
Super Hero Hold
Super Hero Hold with Shoulder Rotation
Super Hero with W's
Super Hero Streamline
Tall Kneeling Cable Press
Tall Kneeling Cable Press to Overhead Reach
Timed Abs
Transition Plank
TRX Alternating Abduction
TRX Alternating Knee Tucks
TRX Front Raise
TRX Knee Tucks
TRX Pikes
TRX Plank
TRX Rollouts
TRX Side Dips
Turkish Get Up
Wall Press Dead Bug
Weighted Back Extension
Weighted Dead Bug
Weighted Side Touches
Weighted Sit Ups
Wood Chops


Warm Ups
Hip Mobility Warm Up
Complex Warm Up
Hurdle Warm Up
Hurdle Warm Up (Rack)
Plate Warm Up
Power Clean Warm Up
Shoulder Warm Up
Shoulder Warm Up (Baseball & Softball)