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Gently shift your weight from side to side, slightly bending the knee of the leg youâre moving towards while keeping the opposite leg straight. Continue for the indicated time before relaxing. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["Standing straight, with your feet shoulder width apart.","Shift your weight from one foot to the other, keeping your movement controlled as you shift from side to side.","Each repetition includes moving your weight over both feet.","Put as much weight on the affected side as you are comfortable with, aiming to increase it as you progress."]},{"id":"EHE-10","name":"Plantar fascia taping","variation":"","video":{"playbackId":"G700Y4EqGbEu4kH2HO3p8HNEsJF86Sr5P5q901m4H01ZgQ","thumbnailTimestamp":97.82,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Taping","primarySubtype":null,"primaryTypes":["Taping"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Tape"],"equipmentShown":["Chair","Tape"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":null,"instructions":"Sitting with the affected foot on your opposite thigh, begin by pulling your foot back, bringing your toes toward your shin, and holding that position while applying the tape. Start by applying the first strip of tape lightly around the foot, just under the base of your toes. For the second strip, begin at the base of your little toe, run it down the side of your foot to your heel, wrap it around it, and cross it diagonally over the sole of your foot, securing it tightly back at the base of the little toe where you started. Repeat this process with a third strip, starting at the base of your big toe, running it down to the heel, wrapping it around the heel, and crossing it diagonally over the sole to secure it tightly back at the base of the big toe. Then, from the base of your toes, apply a strip from the outside of your foot across to the inside, pulling it tightly. Repeat this three to four times, depending on your foot size, overlapping each strip by half each time. Finally, secure the ends by applying a strip from the heel along both sides of your foot, attaching it at the base of the toes, and finish by wrapping strips around the bottom and top of the base of your toes.","t
1ips":"To safely remove the tape and avoid skin irritation, be gentle and methodical. Start by tearing the tape in the middle, right on the top of your foot. Then, carefully peel the tape off while holding the skin down with your other hand, making sure to go slowly and avoid pulling too hard. This approach will help protect your skin from any potential damage as you remove the tape.","steps":["In a sitting position, with your foot on the opposite leg.","Pull your foot back toward your shin and hold it there while applying the tape.","Apply the first strip of tape lightly around your foot, under the base of your toes.","Apply the second strip from the base of the little toe to the heel, cross it over, and secure it tightly back at the base of the little toe.","Apply the third strip from the base of the big toe to the heel, crossing it over and securing it back at the base of the big toe.","Next, from the base of your toes, apply a strip from the outside of your foot across to the inside, pulling it tightly.","Repeat this three to four times, depending on the size of your foot, overlapping each strip by half.","Cover the ends by applying a strip from the heel along both sides of your foot, attaching it at the base of the toes.","Lastly, apply the final strips around the bottom and the top of the base of your toes"]},{"id":"EHE-1000","name":"Landmine row","variation":"With barbell","video":{"playbackId":"4kTF0200QaSNNoCRpjBqle65QSmfVmvb87eUUCHk2VmXs","thumbnailTimestamp":5.96,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":["Elbow","Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell"],"equipmentShown":["Barbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart and the barbell positioned between your legs. Hinge at the hips and lean your torso forward to about a 45 degree angle, grabbing the barbell with both hands. Keeping your back straight and your core engaged, pull the barbell toward your stomach, driving your elbows back and squeezing your shoulder blades together. Then slowly extend your arms to return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, avoiding rounding your back or shrugging your shoulders.","tips":null,"steps":[]},{"id":"EHE-1004","name":"Isometric seated hamstring curl","variation":"","video":{"playbackId":"z5XjywDVg5ZQfHmRXa4C6Py6RaGnCBstYg02UhrMPTAQ","thumbnailTimestamp":16.11,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Seated leg curl machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting in the hamstring curl machine with your back pressed firmly against the seat, with the ankle pad just above your ankles. Curl both legs downward together until you reach the desired knee angle. Then remove the non-working leg from the pad and hold the weight with the working leg for the indicated time to complete one repetition. After each hold, use both legs together to return to the starting position. Focus on keeping the hold steady and controlled, staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1016","name":"Rowing machine","variation":"","video":{"playbackId":"7rsCopHx38vzR00IL59JV2UGavfbz7CHSf7qxG5ZNgUE","thumbnailTimestamp":8.03,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":["Core","Hip","Shoulder"],"primaryType":"Cardio","primarySubtype":null,"primaryTypes":["Cardio"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Rowing machine"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":600,"instructions":"Sitting on a rowing machine with your feet secured in the footrests and your hands holding the handle with your palms facing down. Keeping your back straight and your core engaged, push through your legs, and pull the handle toward your lower chest. Then slowly reverse the movement, extending your arms and bending your knees to return to the starting position. Continue rowing in a smooth, steady rhythm for the indicated time, focusing on keeping the movement controlled and coordinated, driving primarily with your legs, then finishing with your back and arms.","tips":null,"steps":[]},{"id":"EHE-1019","name":"Air bike","variation":"","video":{"playbackId":"ofHdcnJN01ZC8Vs5JoXsIQ01WjqUUMoHzfY1g01AZpHK1E","thumbnailTimestamp":7.38,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Shoulder","Hip","Knee"],"primaryType":"Cardio","primarySubtype":null,"primaryTypes":["Cardio"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Air bike"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":600,"instructions":"Sitting comfortably on an air bike with your feet secured on the pedals and your hands holding the handles. Keeping your back straight and your core engaged, begin pedaling while simultaneously pushing and pulling the handles in a smooth, steady rhythm. Continue for the indicated time before relaxing, focusing on maintaining a controlled pace and consistent effort. Gradually increase the intensity or duration as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-102","name":"Standing hip extension","variation":"Bodyweight","video":{"playbackId":"BaPP02XnK6LMsFEUT45EIzi7y01V02xSm00vX1ZtIBak4Co","thumbnailTimestamp":4.44,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight near a wall or a stable chair for support. Keeping your hips aligned, raise the working leg back toward the ceiling, as far as youâre comfortable. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your hips stay in line and that you donât round your lower back.","tips":null,"steps":["Standing straight, facing a wall or a chair.","Keeping your knee straight, raise the heel of the working leg toward the ceiling.","Then lower it back to the starting position.","Make sure your hips stay in line and that you donât round your lower back.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-1024","name":"Sled push","variation":"","video":{"playbackId":"elp8j7LPVAOABb6QM016kFtklozbvJerWfaicfUZqL4o","thumbnailTimestamp":4.85,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Shoulder","Hip","Knee"],"primaryType":"Cardio","primarySubtype":null,"primaryTypes":["Cardio"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Sled"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight behind a sled, holding the handles with your elbows bent and your hands close to your chest. Lean your torso forward, keeping your back straight and your core engaged and drive through your legs to push the sled forward, taking strong, controlled steps while keeping the pressure through your whole body. Continue pushing for the indicated time or distance before relaxing. Focus on generating power from your legs, rather than pushing with your arms.","tips":null,"steps":[]},{"id":"EHE-1025","name":"Sled pull","variation":"","video":{"playbackId":"00WO4F56cwYsskSidr8mlGvuUhmAArXP8KOzhHSNKqRY","thumbnailTimestamp":6.04,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Core","Knee"],"primaryType":"Cardio","primarySubtype":null,"primaryTypes":["Cardio"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Sled"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight facing a sled with straps and handles attached, holding the handles with your arms fully extended in front of you. Keeping your back straight and your core engaged, shift your weight back over your hips and walk backward, pulling the sled steadily with each step while keeping your arms extended. Continue walking backwards for the indicated time or distance before relaxing, focusing on generating power from your legs, rather than pulling with your arms.","tips":null,"steps":[]},{"id":"EHE-103","name":"Lateral walk","variation":"With resistance band around ankles","video":{"playbackId":"qMwBVIxMntuF02xKGl0201ea2XtjMO02v61BKLEPv02yUu4c","thumbnailTimestamp":20.06,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Looped resistance band"],"targetedMuscles":["Gluteus medius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart and a resistance band around your ankles. Begin by coming into a half squat, hinging at your hips and bending your knees slightly. Keeping your back straight and your core engaged, step the working leg to the side, followed by the other leg, ensuring you maintain tension in the band. Continue for the indicated number of steps, then repeat in the other direction before relaxing. Focus on keeping tension in the band throughout the exercise, taking small, controlled steps.","tips":null,"steps":["Standing straight with your feet hip width apart, place a resistance band around your ankles.","Now bend your knees slightly and take take small steps to the side, making sure that the band provides resistance as you move.","Repeat the indicated number of repetitions in both directions to complete one set."]},{"id":"EHE-1031","name":"Stationary cycling","variation":"","video":{"playbackId":"XMjYw00a3pzrrfQoYnjQ1OotyUYRzsudGlHBfxfdnz5I","thumbnailTimestamp":9.14,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Cardio","primarySubtype":null,"primaryTypes":["Cardio"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Stationary cycle"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":600,"instructions":"Sitting comfortably on a stationary bike with your feet secured on the pedals and your hands resting lightly on the handlebars. Keeping your back straight, begin pedaling in a smooth, steady rhythm at a comfortable resistance. Continue for the indicated time before relaxing, focusing on maintaining consistent pressure through the pedals and keeping the movement smooth and controlled. Gradually increase the resistance or duration as you progress, while staying within your comfort level.","tips":"Set the seat height so your knee stays slightly bent when the pedal is at its lowest point.","steps":[]}
1,{"id":"EHE-1032","name":"Incline backward walking","variation":"","video":{"playbackId":"Ag00ucoxuH8yDLZhTvKsny00Mn5VHisDf71KeQMCyExlc","thumbnailTimestamp":7.04,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Treadmill"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":600,"instructions":"Standing straight on a treadmill set to a comfortable incline and low speed, facing backward. Hold the handrails for support and begin walking backward in a steady rhythm, firmly pushing the belt away with your foot as you straighten your knee with each step. Continue for the indicated time before relaxing.","tips":null,"steps":[]},{"id":"EHE-1034","name":"Isometric spanish squat","variation":"","video":{"playbackId":"MDettOokUCSURWQKqy7A29VuRgy01MAF6A02AeIVN8CyM","thumbnailTimestamp":11.64,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":3,"defaultTime":30,"instructions":"Standing straight with your feet roughly shoulder-width apart and a firm resistance band anchored to a stationary object in front of you, secured around the back of your legs just below your knees. Step back to create tension in the band. Keeping your back straight and your core engaged, squat down until your knees are bent to about 90 degrees, leaning back into the band for support, as if you were sitting back into an invisible chair. Hold this position for the indicated time before pushing back to the starting position to complete one repetition. Focus on maintaining constant tension in the band, gradually increasing the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1036","name":"Jefferson curl","variation":"With kettlebell","video":{"playbackId":"rfXZfHGH7N7krdhCcmZ4YXabyqJl923HGZIrrHscr9Q","thumbnailTimestamp":20.72,"aspectRatio":0.5625},"primaryArea":["Core","Lower back"],"secondaryArea":["Hip","Upper back","Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Kettlebell","Box"],"equipmentShown":["Kettlebell","Box"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on a low box with your feet hip-width apart, holding a kettlebell with both hands in front of your thighs. Keeping your knees slightly bent, lower the kettlebell down, gently rolling your spine forward one vertebra at a time, as far as youâre comfortable, or until the kettlebell is just above the ground. Pause briefly at the bottom, then slowly reverse the movement, stacking your spine back up to return to the starting position. Focus on keeping the movement smooth and controlled, staying within your comfort level, and avoiding any sudden movements.","tips":null,"steps":[]},{"id":"EHE-1038","name":"Quadruped rock back","variation":"","video":{"playbackId":"lm7NqgWsTAZbc47zenXD75qdtIrJrxDAbUJES0201GuFc","thumbnailTimestamp":10.07,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Lower back"],"primaryType":"Mobility","primarySubtype":"Dynamic stretch","primaryTypes":["Mobility","Mobility.Dynamic stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Kneeling with your hands under your shoulders and your knees under your hips. Keeping your back straight and your core engaged, gently push your hips back toward your heels, as far as youâre comfortable. Pause briefly, then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-1043","name":"Chest fly","variation":"With weights","video":{"playbackId":"2Erj1H2IWvRI9F4DFnuG26zTknb7554nd012ZM02HzL5s","thumbnailTimestamp":11.23,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Dumbbell","Bench","Weight/s"],"equipmentShown":["Bench","Dumbbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back on a flat bench with your feet planted firmly on the ground holding a weight in each hand with your arms extended above your chest and
1your palms facing each other. Keeping your back pressed against the bench and your elbows slightly bent, slowly lower the weights out to the sides in a wide arc, as far as youâre comfortable. Then bring the weights back together above your chest to complete one repetition. Focus on keeping the movement smooth and controlled, avoiding locking out your elbows.","tips":null,"steps":[]},{"id":"EHE-1044","name":"Pause squat","variation":"With barbell","video":{"playbackId":"aOz02ShcqFiEIGYyGu00gSVzyNcyQ00zA022BZL6LLZsXO00","thumbnailTimestamp":15.68,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":["Core"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell"],"equipmentShown":["Barbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet roughly shoulder-width apart and the barbell positioned securely across your upper back, holding it firmly with both hands. Keeping your back straight and your core engaged, hinge at the hips, bring your chest forward, and squat down as far as youâre comfortable. Pause briefly at the bottom to eliminate momentum, then push through your heels to return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your knees track in line with your toes.","tips":null,"steps":[]},{"id":"EHE-1045","name":"Seated row","variation":"","video":{"playbackId":"CWeco4HiIekBGaY1r6tHXqAt702nHUavTTfNb6KW9caI","thumbnailTimestamp":17.32,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":["Shoulder","Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Seated row machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the seated row machine. Grab the handles with both hands and sit tall with your back straight and your core engaged. Keeping your chest pressed firmly against the chest pad, pull the handles back toward your chest, driving your elbows back and squeezing your shoulder blades together, as far as youâre comfortable. Then slowly extend your arms to return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled and avoid shrugging your shoulders.","tips":null,"steps":[]},{"id":"EHE-1047","name":"Battle ropes","variation":"","video":{"playbackId":"tUCkjvQa6011L5KV9zjLm00gl00fDNDV1rwOmJMOtJvN400","thumbnailTimestamp":7.48,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Shoulder","Upper back"],"primaryType":"Cardio","primarySubtype":null,"primaryTypes":["Cardio"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Battle ropes"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight with your feet shoulder-width apart and your knees slightly bent, holding the ends of the rope in each hand. Keeping your back straight and your core engaged, drive through your legs and arms together to whip both ropes up and down in a powerful, rhythmic motion. Then lower into a stable half-squat and move your arms in an alternating rhythm to create continuous waves through the ropes. Continue for the indicated time before relaxing, alternating between the patterns as desired. Focus on maintaining a steady rhythm and control throughout.","tips":null,"steps":[]},{"id":"EHE-1050","name":"Shoulder extension","variation":"With cables","video":{"playbackId":"thWYLAgOdAGm213GXKKfCwAjgPfM011Yclau00Ec4f6mA","thumbnailTimestamp":5.94,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back","Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Cables"],"equipmentShown":["Cables"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight facing the cable machine with the pulley positioned at the top, holding the handle in the working hand with your arm extended in front of you. Keeping your elbow straight, pull the handle down and back until your arm is alongside your body, or as far as youâre comfortable. Then slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, avoiding shrugging your shoulder.","tips":null,"steps":[]},{"id":"EHE-1051","name":"Shoulder adduction","variation":"With cables","video":{"playbackId":"GHsGVkoYpm9H5c6mNNA2LY68
1NZ8xjj9X1xaFMATTqIg","thumbnailTimestamp":6.43,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Cables"],"equipmentShown":["Cables"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with the working side facing the cable machine and the pulley positioned at the top, holding the handle in the working hand with your arm extended out to the side. Keeping your elbow straight, pull the handle down and in toward you until your arm rests alongside your body, or as far as youâre comfortable. Then slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, avoiding shrugging your shoulder.","tips":null,"steps":[]},{"id":"EHE-1052","name":"Standing rows","variation":"With cables","video":{"playbackId":"BR1baQQIk01ymDoE2HFgPGqAbgrtLpSIed57SpdfXe9I","thumbnailTimestamp":8.87,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":["Shoulder","Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Cables"],"equipmentShown":["Cables"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight facing the cable machine, with the pulley positioned at chest height, holding the handles with both hands. Keeping your back straight and your core engaged, pull the handles back toward your chest, driving your elbows back and squeezing your shoulder blades together, as far as youâre comfortable. Then slowly extend your arms to return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled and avoid shrugging your shoulders.","tips":null,"steps":[]},{"id":"EHE-1053","name":"Shoulder internal rotation","variation":"With cables","video":{"playbackId":"F9OLT4nJC9SYBz9GKx02G8IpAaZNWhnnJSWUtQ600mOOA","thumbnailTimestamp":8.88,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Cables"],"equipmentShown":["Cables"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with the working side facing the cable machine, the pulley positioned at elbow height, and a towel pinned between the working arm and your side. Hold the handle in your working hand with your elbow bent to 90 degrees and your arm rotated outward. Keeping your elbow pinned to your side, rotate your arm inward against the cableâs resistance, as far as youâre comfortable. Then slowly return to the starting position to complete one repetition. Focus on keeping your elbow bent to 90 degrees and avoiding any rotation through your body.","tips":null,"steps":[]},{"id":"EHE-1054","name":"Shoulder external rotation","variation":"With cables","video":{"playbackId":"Ffs8Jiai83z9EXj7ro99cGuTjF2hk5wI2k02A63wcq9k","thumbnailTimestamp":13.13,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Cables"],"equipmentShown":["Cables"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with the non-working side facing the cable machine, the pulley positioned at elbow height, and a towel pinned between the working arm and your side. Hold the handle in your working hand with your elbow bent to 90 degrees and your palm resting on your stomach. Keeping your elbow pinned to your side, rotate your arm outward against the cableâs resistance, as far as youâre comfortable. Then slowly return to the starting position to complete one repetition. Focus on keeping your elbow bent to 90 degrees and avoiding any rotation through your body.","tips":null,"steps":[]},{"id":"EHE-1055","name":"Hip flexion","variation":"With cables","video":{"playbackId":"7PmS2zbM00zguLezxYQnLqDnMpZgeN6gSgDWolSFXeS4","thumbnailTimestamp":6.94,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Cables"],"equipmentShown":["Cables"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your back to the cable machine, the ankle strap attached to the working leg and the pulley positioned at ankle height. Hold the machine or a dowel for support if needed. Keeping your hips aligned, raise the working leg in front of your body, bending your knee and bringing it to hip height, or as far as youâre comfortable. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]}
1,{"id":"EHE-1056","name":"Hip extension","variation":"With cables","video":{"playbackId":"7XzQ3FyEzwMzK8P9iNsjUQv021sRiuF1rCPua9zg22c00","thumbnailTimestamp":6.54,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee","Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Cables"],"equipmentShown":["Cables"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight facing the cable machine with the ankle strap attached to the working leg and the pulley positioned at ankle height. Hold the machine or a dowel for balance if needed. Keeping your hips aligned and the working leg straight, pull it back and raise it toward the ceiling, as far as youâre comfortable. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your hips stay in line and that you donât round your lower back.","tips":null,"steps":[]},{"id":"EHE-1057","name":"Hip abduction","variation":"With cables","video":{"playbackId":"PvjV3uCGOcqWAljZRyNeij5D7HcsyzQAwNFoOCYHeIo","thumbnailTimestamp":8.42,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Cables"],"equipmentShown":["Cables"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with the non-working side facing the cable machine, the ankle strap attached to the working leg and the pulley positioned at ankle height. Hold the machine or a dowel for balance if needed. Keeping your hips aligned and the working leg straight, raise it out to the side, as far as youâre comfortable. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring the knee of the working leg stays behind your hips throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-1058","name":"Hip adduction","variation":"With cables","video":{"playbackId":"11z7DiQwLuGY023PduGlaEVDfasugfiVTv4dbu6o5aZo","thumbnailTimestamp":6.49,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Cables"],"equipmentShown":["Cables"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with the working side facing the cable machine, the ankle strap attached to the working leg and the pulley positioned at ankle height. Hold the machine or a dowel for balance if needed. Start with the working leg slightly out to the side to keep tension in the cable. Keeping the working leg straight, pull it inward across your body, as far as youâre comfortable. Then slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-106","name":"Quad stretch","variation":"With knee push down","video":{"playbackId":"teMgBcB006eW74lAkXcT2wapCtQ00vw701BlzYqIqAOKGo","thumbnailTimestamp":23,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Lying on the non-working side, bend the knee of the working leg and grab your foot. Begin by pressing your top hip forward and pulling your foot back, feeling a stretch at the front of your thigh. Then place the heel of the non-working leg on top of the knee of the working leg, gently pushing it down to deepen the stretch, feeling it along the front and side of your thigh. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":["Lying on the non working side, bend the knee of the top leg and grab your foot.","Press your top hip forward and pull your foot back until you feel a stretch in the quadriceps muscle at the front of your thigh.","Then place the heel of your lower leg on the knee of the top leg and push it down to feel a stretch at the front and side of the quadriceps muscle.","Maintain a steady, static position, holding the stretch for the indicated amount of time."]},{"id":"EHE-1060","name":"Assisted shoulder abduction","variation":"With dowel","video":{"playbackId":"V001YSeBuB5iZtRT92wcmO67rGFW8DjG8Tr21PzwW6tk","thumbnailTimestamp":8.21,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Dowel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart, holding a dowel against the palm of the working hand. Keeping your arms extended, use the non-working arm to assist in raising the working arm by gently pressing the dowel into your palm, raising your arm out to the side, as far as youâre comfortable. Then slowly lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-1061","name":"Shoulder extension","variation":"With resistance band","video":{"playbackId":"uJ01QpVIUc1XtTOF7UAWdI2AuN7iGiCpdPF2WPIZXLOY","thumbnailTimestamp":7.64,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back","Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Mobility","secondarySubtype":"AROM","secondaryTypes":["Mobility","Mobility.AROM"],"equipmentNeeded":["Resistance band"],"equipmentShown":["Resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart and a resistance band attached to a stationary object in front of you above head height, holding the end with the working arm extended. Keeping your arm extended, pull it down and back until it reaches your side. Then slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, avoiding excessive shrugging of your shoulder.","tips":null,"steps":[]},{"id":"EHE-1062","name":"Supported external rotation at 90°","variation":"With resistance band","video":{"playbackId":"X6sIZH02whL6g02Cdp29Fqeyfyh99LYI8m102vgSdsELe4","thumbnailTimestamp":7.44,"as
1pectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Resistance band","Balance pad"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting beside a table with the working arm supported at shoulder height, and the elbow bent to 90 degrees. Hold a resistance band in the working hand, with the other end secured in front or held by the opposite hand. Rotate the arm backward against the bandâs resistance, raising the hand until it is directly above the elbow. Then slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-1063","name":"Supported internal rotation at 90°","variation":"With resistance band","video":{"playbackId":"eiW1txZjasmOWwxF5zzKmonV00WRDmBXByV7rzJqc00uU","thumbnailTimestamp":6.08,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Resistance band","Balance pad"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting beside a table with the working arm supported at shoulder height, and the elbow bent to 90 degrees. Hold a resistance band in the working hand with the other end attached to a stationary object behind you, starting with the hand directly above the elbow. Rotate the arm forward against the bandâs resistance, lowering the hand toward the table. Then slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-1065","name":"Isometric shoulder external rotation","variation":"With resistance band","video":{"playbackId":"OD00zbGWXpoMzVp6A3YlRB01uDKkaX4E00hVpZ01eEuyxOg","thumbnailTimestamp":11.96,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Resistance band","Chair","Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting comfortably with your arms resting on a table for support, elbows bent to 90 degrees, and a resistance band looped around both hands with light tension. Keeping your elbows stable, rotate both arms outward against the bandâs resistance. Hold for the indicated time before returning to the starting position to complete one repetition. Focus on keeping the tension steady and controlled, gradually increasing the duration or resistance as you progress.","tips":"\\n","steps":[]},{"id":"EHE-1067","name":"Scapular push-up","variation":"","video":{"playbackId":"ySoukJzQg4ZuPSzjFSBRbxDmjv5BmM4BPE00my1PnueI","thumbnailTimestamp":8.46,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Mobility","secondarySubtype":"AROM","secondaryTypes":["Mobility","Mobility.AROM"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":["Serratus anterior"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"In a high plank position with your hands roughly shoulder-width apart and your feet roughly hip-width apart. Keeping your arms fully extended, let your chest lower slightly toward the ground, bringing your shoulder blades together. Then press your chest away from the ground, driving your shoulder blades apart at the top to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your arms stay straight.","tips":null,"steps":[]},{"id":"EHE-1068","name":"Scapular push-up","variation":"Kneeling","video":{"playbackId":"1o00FWLbiII00ELVzKWDCXOIttLIvsC34Z6U02ItsUHGe00","thumbnailTimestamp":6.82,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Mobility","secondarySubtype":"AROM","secondaryTypes":["Mobility","Mobility.AROM"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":["Serratus anterior"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Kneeling with your hands under your shoulder and your knees under your hips. Keeping your arms fully extended, let your chest lower slightly toward the ground, bringing your shoulder blades together. Then press your chest away from the ground, driving your shoulder blades apart at the top to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your arms stay straight.","tips":null,"steps":[]},{"id":"EHE-1069","name":"Isometric knee extension","variation":"","video":{"playbackId":"tkbMyUQvVskXO027hfYWj4WqaWqi69RQxBQ01IK5Jglno","thumbnailTimestamp":16.59,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Knee extension machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting in the knee extension machine with your knees bent and the pad resting just above your ankles. Grab the handles with both hands for support and keep your back pressed firmly against the seat. Extend both legs together until you reach the desired knee angle. Then lower the non-working leg and hold the weight with the working leg for the indicated time to complete one repetition. After each hold, use both legs together to return to the starting position. Focus on keeping the hold steady and controlled, staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1070","name":"Isometric leg press","variation":"","video":{"playbackId":"W800gQ003xoO00XkJyQdCvRQWXGTj02kV8rLKL02WbihiqzA","thumbnailTimestamp":19.05,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee","Foot and ankle"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Leg press machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting in the leg press machine with your feet placed on the platform roughly hip-width apart and your knees bent at a comfortable angle. Grab the handles with both hands for support and keep your back pressed firmly against the seat. Press the platform away with both legs until you reach the desired knee angle. Then carefully remove the non-working leg and hold the weight with the working leg for the indicated time. After each hold, place the non-working leg back on the platform and use both legs together to return to the starting position. Focus on keeping the hold steady and controlled, staying within your comfort level.","tips":"Set the machine to a heavy enough weight so the platform stays still while you press against it.","steps":[]},{"id":"EHE-1072","name":"Shoulder abduction","variation":"With cables","video":{"playbackId":"W82qXcUOn75iSYwD016phnDaiLgJBBiz22i1Jb00c78So","thumbnailTimestamp":11.59,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Cables"],"equipmentShown":["Cables"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with the non-working side facing the cable machine and the pulley positioned at ankle height, holding the handle in the working hand. Keeping your elbow straight, raise the working arm out to the side until it reaches shoulder height, or as far as youâre comfortable. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, avoiding shrugging your shoulder.","tips":null,"steps":[]},{"id":"EHE-1073","name":"Straight leg hip flexion","variation":"With cables","video":{"playbackId":"euzT4l1fTYPyakh2Jng6RhA3r6ZdgaNqQqWixHRkYe00","thumbnailTimestamp":7.08,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Cables"],"equipmentShown":["Cables"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your back to the cable machine, the ankle strap attached to the working leg and the pulley positioned at ankle height. Hold the machine or a dowel for balance if needed. Keeping the working leg straight, raise it forward in front of your body, as far as youâre comfortable. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your hips stay in line.","tips":null,"steps":[]},{"id":"EHE-108","name":"Calf release","variation":"With foam roller","video":{"playbackId":"sYnFyBC1oxi1EaQwfUIi02q31pQXMknDDu3nTARdInH00","thumbnailTimestamp":18.77,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Foam rolling","primaryTypes":["Release","Release.Foam rolling"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Foam roller"],"equipmentShown":["Exercise mat","Foam roller"],"targetedMuscles":["Gastrocnemius","Soleus"],"defaultSets":1,"defaultReps":null,"defaultTime":180,"instructions":"Sitting on the ground with your working leg extended in front of you and your arms behind you for support. Place a foam roller under your calf muscle and apply pressure to it with your body weight. Firmly roll back and forth along the length of the muscle, targeting any tight or tender areas, focusing on both the outer and inner parts of the muscle. Continue for the indicated time before relaxing, taking deep breaths and allowing the tension in the muscle to gradually decrease.","tips":null,"steps":["Sitting on the ground, with your legs extended and your arms behind you for support.","Place a foam roller under your calf muscle.","Apply pressure to the foam roller with your bodyweight and slowly roll back and forth along the length of your calf muscle.","Start by focusing on the outer part, rolling for the indicated amount of time.","Then reposition the foam roller to target the inner part, rolling for the indicated amount of time once more to complete one repetition.","Take deep breaths, allowing the tension in the muscle to gradually decrease."]},{"id":"EHE-1081","name":"Straight leg pulldown","variation":"With cables","video":{"playbackId":"jVAiMfhMYFS29ONPzQcY5w49Rv701NqQEK1V9m3uM01sE","thumbnailTimestamp":9.31,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Cables"],"equipmentShown":["Cables"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your head toward the cable machine, the ankle strap attached to the working leg and the pulley positioned at the top of the machine. Start with the working leg extended upward above your hip. Keeping the leg straight, slowly pull it down toward the ground until your heel lightly touches, or as far as youâre comfortable. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-1089","name":"Hip circles","variation":"","video":{"playbackId":"9k4WLYPk6C5cW02ZRZ86eyKoj4Zyqi2l601MAgi01hhqe4","thumbnailTimestamp":6.26,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Lower back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight with your feet shoulder-width apart and your hands resting on your hips for support. Keeping your back straight, gently move your hips in a circular motion, bringing them forward, to the side, back, and around to the other side in a smooth arc. Continue for the indicated time before relaxing, reversing the direction of the circles when youâre halfway through. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-109","name":"Calf raises","variation":"Double leg on step","video":{"playbackId":"F5nMn78VZNU4Bq00QNI700C77z7ooiQNlXBXl7S3yWiVw","thumbnailTimestamp":16.18,"as
1pectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Step"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on a step, near a wall or a stable chair for support. Position your feet hip-width apart, allowing your heels to drop below the edge of the step. Keeping your knees straight, push through the balls of both feet to raise your heels up, as far as youâre comfortable. Then lower your heels back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Perform the heel raises on a step with both legs at the same time.","Position the balls of your feet at the edge of the step, ensuring that your heels are hanging off.","With straight knees, raise your heels up so youâre standing on your toes.","Then slowly lower your heels, allowing them to drop below the level of the step.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering.","As you progress you can start performing the exercise with a single leg at a time or use a loaded backpack to add more weight."]},{"id":"EHE-1093","name":"Isometric hip abduction","variation":"With resistance band","video":{"playbackId":"lOe9bULPHeBCb60101LcUqJegSKjrv5Jn00VzOnwpxSBUY","thumbnailTimestamp":6.82,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Exercise mat","Resistance band"],"targetedMuscles":["Gluteus medius"],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying on your back with your knees bent and a resistance band placed around your thighs just above your knees. Gently press your thighs outward against the bandâs resistance, creating tension without moving your legs. Hold this position for the indicated time before relaxing to complete one repetition. Focus on keeping the tension steady and hips level, gradually increasing the intensity as you progress while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1094","name":"Trap bar deadlift","variation":"","video":{"playbackId":"DJ01wg7YFwl6ocAaZxvbV4Vuglk7NGofAChXqcxlBoXc","thumbnailTimestamp":9.61,"aspectRatio":0.5625},"primaryArea":["Hip","Lower back"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell"],"equipmentShown":["Trap bar"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing inside a trap bar with your feet shoulder-width apart, holding the handles firmly with your arms fully extended. Set your hips back, bend your knees, and keep your chest up. Keeping your back straight and your core engaged, drive through your heels to stand tall, thrusting your hips forward at the top. Then slowly lower the trap bar back to the ground to complete one repetition. Focus on driving the movement with your hips, keeping your back straight and core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-110","name":"Calf raises","variation":"Single leg weighted on step","video":{"playbackId":"nsW01155SpMXUEmnhWM2E6RWjvMM9wJ8ylTQZE00od004E","thumbnailTimestamp":13.06,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Step","Backpack"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on a step, near a wall or a stable chair for support, wearing a loaded backpack. Position the working foot so your heel drops below the edge of the step and raise the non-working leg off the step. Keeping your knee straight, push through the ball of your foot to raise your heel up, as far as youâre comfortable. Then lower your heel back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Wear a loaded backpack to add more weight.","Perform the heel raises on a
1step with a single leg at a time.","Position the ball of your foot at the edge of the step, ensuring that your heel is hanging off.","With a straight knee, raise your heel up so youâre standing on your toes.","Then slowly lower your heel, allowing it to drop below the level of the step.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering.","As you progress you can increase the weight of the loaded backpack."]},{"id":"EHE-1101","name":"Incline walking","variation":"","video":{"playbackId":"RgBI8aiVhNpSTg9iHQEf6cGZnOE5GpSo6Z9kBJ00atGM","thumbnailTimestamp":11.29,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Cardio","primarySubtype":null,"primaryTypes":["Cardio"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Treadmill"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":600,"instructions":"Standing straight with your arms relaxed at your sides. Set the treadmill to the desired incline and begin walking at a comfortable pace, keeping your steps steady and controlled. Focus on maintaining an upright posture, swinging your arms naturally, and landing softly on your heels as you roll through to your toes. Continue for the indicated time before relaxing, gradually increasing the pace or duration as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1102","name":"Drop jump","variation":"Single leg forward rebound","video":{"playbackId":"eH3VuEoP6ZVe2x9n1ejoI4R92slcq7aqzKz3KYoOfOo","thumbnailTimestamp":3.04,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Foot and ankle","Hip"],"primaryType":"Jumps","primarySubtype":"Plyometric","primaryTypes":["Jumps","Jumps.Plyometric"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["Box"],"equipmentShown":["Box"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on top of a stable box with your feet shoulder-width apart. Step off the box and land softly on the working foot, bending your knee to absorb the impact. Immediately jump forward, as far as youâre comfortable, landing again on the same foot. Keep your chest upright and your core engaged as you control each landing. Then reset and return to the box to complete one repetition. Focus on landing with control, ensuring your knee tracks in line with your toes.","tips":null,"steps":[]},{"id":"EHE-1103","name":"Drop jump","variation":"Single leg side rebound","video":{"playbackId":"bMIIGLBpmlwbxytwOWJvEHlDe2y1pvquKpiFiFkuwVI","thumbnailTimestamp":5.67,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Foot and ankle","Hip"],"primaryType":"Jumps","primarySubtype":"Plyometric","primaryTypes":["Jumps","Jumps.Plyometric"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["Box"],"equipmentShown":["Box"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on top of a stable box with your feet shoulder-width apart. Step off the box and land softly on the working foot, bending your knee to absorb the impact. Immediately jump sideways, as far as youâre comfortable, landing again on the same foot. Keep your chest upright and your core engaged as you control each landing. Then reset and return to the box to complete one repetition. Continue for the indicated number of repetitions, alternating the rebound direction with each jump. Focus on landing with control, ensuring your knee tracks in line with your toes.","tips":null,"steps":[]},{"id":"EHE-1104","name":"Drop jump","variation":"Single leg balance pad rebound","video":{"playbackId":"G5UbdD6Cc5ArGYXvX8OtetIsHNMPfSxH5sMC2600OjuI","thumbnailTimestamp":2.97,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Foot and ankle","Hip"],"primaryType":"Jumps","primarySubtype":null,"primaryTypes":["Jumps"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["Box"],"equipmentShown":["Box"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on top of a stable box with your feet shoulder-width apart and a balance pad placed in front of you. Step off the box and land softly on the working foot, bending your knee to absorb the impact. Immediately jump onto the balance pad, landing softly on the same foot while keeping the non-working leg raised. Keep your chest upright and your core engaged as you control each landing. Then reset and return to the box to complete one repetition. Focus on landing with control, ensuring your knee tracks in line with your toes.","t
1ips":null,"steps":[]},{"id":"EHE-1105","name":"Drop jump","variation":"Single leg box jump rebound","video":{"playbackId":"ELZ0114Fe16gOuByJv01WDYJa9zUEV02401AtUs400P3aqOI","thumbnailTimestamp":4.26,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Foot and ankle","Hip"],"primaryType":"Jumps","primarySubtype":null,"primaryTypes":["Jumps"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["Box"],"equipmentShown":["Box"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on top of a stable box with your feet shoulder-width apart and a lower box placed in front of you. Step off the box and land softly on the working foot, bending your knee to absorb the impact. Immediately jump onto the lower box, landing softly on the same foot while keeping the non-working leg raised. Keep your chest upright and your core engaged as you control each landing. Then reset and return to the starting box to complete one repetition. Focus on landing with control, ensuring your knee tracks in line with your toes.","tips":null,"steps":[]},{"id":"EHE-1106","name":"Drop jump","variation":"Double leg box jump rebound single leg landing","video":{"playbackId":"4Soi6h4ITTMrWV01V5iZvmM01dQIVGI9KSdziVfTj700bU","thumbnailTimestamp":2.52,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Foot and ankle","Hip"],"primaryType":"Jumps","primarySubtype":"Plyometric","primaryTypes":["Jumps","Jumps.Plyometric"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["Box"],"equipmentShown":["Box"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on top of a stable box with your feet shoulder-width apart and a lower box placed in front of you. Step off the box and land softly on both feet, bending your knees to absorb the impact. Immediately jump onto the lower box, landing softly on the working foot while keeping the non-working leg raised. Keep your chest upright and your core engaged as you control each landing. Then reset and return to the starting box to complete one repetition. Focus on landing with control, ensuring your knees track in line with your toes.","tips":null,"steps":[]},{"id":"EHE-1107","name":"Drop jump","variation":"Double leg box jump rebound","video":{"playbackId":"dQYN6LZRruusQRDoKMBaXbouatDEKZsFri9vYdMJBEo","thumbnailTimestamp":2.69,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Foot and ankle","Hip"],"primaryType":"Jumps","primarySubtype":null,"primaryTypes":["Jumps"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["Box"],"equipmentShown":["Box"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on top of a stable box with your feet shoulder-width apart and a lower box placed in front of you. Step off the box and land softly on both feet, bending your knees to absorb the impact. Immediately jump onto the lower box, landing softly on both feet. Keep your chest upright and your core engaged as you control each landing. Then reset and return to the starting box to complete one repetition. Focus on landing with control, ensuring your knees track in line with your toes.","tips":null,"steps":[]},{"id":"EHE-1108","name":"Drop jump","variation":"Double leg vertical rebound","video":{"playbackId":"NQdEK1KRa21zRwvWZszWSUkaDXaMsVYRIlydeGMfLaI","thumbnailTimestamp":8.99,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Foot and ankle","Hip"],"primaryType":"Jumps","primarySubtype":"Plyometric","primaryTypes":["Jumps","Jumps.Plyometric"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["Box"],"equipmentShown":["Box"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on top of a stable box with your feet shoulder-width apart. Step off the box and land softly on both feet, bending your knees to absorb the impact. Immediately jump straight up, as high as youâre comfortable, using your arms for momentum, then land softly again on both feet. Keep your chest upright and your core engaged as you control each landing. Then reset and return to the box to complete one repetition. Focus on landing with control, ensuring your knees track in line with your toes.","t
1ips":null,"steps":[]},{"id":"EHE-1109","name":"Drop jump","variation":"Single leg landing","video":{"playbackId":"GfRvyBl02DU6UUtEUmFajljEA3fHHrUwMpifitv01rSPE","thumbnailTimestamp":4.58,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Foot and ankle","Hip"],"primaryType":"Jumps","primarySubtype":"Plyometric","primaryTypes":["Jumps","Jumps.Plyometric"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["Box"],"equipmentShown":["Box"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on top of a stable box with your feet shoulder-width apart. Step off the box and land softly on the working foot, bending your knee to absorb the impact while keeping the non-working leg raised. Keep your chest upright and your core engaged as you control the landing. Then reset and return to the box to complete one repetition. Focus on landing with control, ensuring your knee tracks in line with your toes.","tips":null,"steps":[]},{"id":"EHE-111","name":"Calf raises","variation":"Double leg weighted on step","video":{"playbackId":"nwKt9HyNOm8fgrrEs8DK5DyOSmfxn4bjqs2Gmmbi0154","thumbnailTimestamp":12.87,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Step","Backpack"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on a step, near a wall or a stable chair for support, wearing a loaded backpack. Position your feet hip-width apart, allowing your heels to drop below the edge of the step. Keeping your knees straight, push through the balls of both feet to raise your heels up, as far as youâre comfortable. Then lower your heels back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Wear a loaded backpack to add more weight.","Perform the heel raises on a step with both legs at the same time.","Position the balls of your feet at the edge of the step, ensuring that your heels are hanging off.","With straight knees, raise your heels up so youâre standing on your toes.","Then slowly lower your heels, allowing them to drop below the level of the step.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering.","As you progress you can perform the exercise with a single leg at a time or increase the weight of the loaded backpack."]},{"id":"EHE-1110","name":"Drop jump","variation":"Double leg landing","video":{"playbackId":"askgUZycJkGArq4u401Vp02YmejFauey5L8jlnQ15Yp01E","thumbnailTimestamp":7.91,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Foot and ankle","Hip"],"primaryType":"Jumps","primarySubtype":null,"primaryTypes":["Jumps"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["Box"],"equipmentShown":["Box"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on top of a stable box with your feet shoulder-width apart. Step off the box and land softly on both feet, bending your knees to absorb the impact. Keep your chest upright and your core engaged as you control the landing. Then reset and return to the box to complete one repetition. Focus on landing with control, ensuring your knees track in line with your toes.","tips":null,"steps":[]},{"id":"EHE-1111","name":"Pogo jumps","variation":"","video":{"playbackId":"Wjh6Fct7Pr1rFPEiP8HcKf4hSZh7aaFd102Gg2ALmDk4","thumbnailTimestamp":5.15,"aspectRatio":0.5625},"primaryArea":["Knee","Foot and ankle"],"secondaryArea":[],"primaryType":"Jumps","primarySubtype":"Plyometric","primaryTypes":["Jumps","Jumps.Plyometric"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight with your feet hip-width apart. Keeping your knees slightly bent and your core engaged, jump repeatedly in a quick, spring-like motion, pushing through the balls of your feet and pulling your toes up toward your shins during each jump. Make each ground contact short and reactive, immediately rebounding into the next jump. Continue for the indicated time before relaxing, focusing on staying light and rhythmic.","tips":null,"steps":[]},{"id":"EHE-1113","name":"Diagonal lateral bound","variation":"Single leg","video":{"playbackId":"OVncIovewh2zybl2HV601hmv46n7F00B9gyK5Z702xF4uo","thumbnailTimestamp":6.44,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Foot and ankle","Hip"],"primaryType":"Jumps","primarySubtype":null,"primaryTypes":["Jumps"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["Belt"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on the working leg with the non-working leg raised. Keeping your chest upright and your core engaged, jump diagonally side to side across a line on the floor, using your arms for momentum. Land on the same foot, bending your knee to absorb the impact, and briefly stabilize before each jump. Continue for the indicated number of jumps, then repeat in the opposite direction, jumping backward. Focus on keeping the landings controlled, ensuring your knee tracks in line with your toes.","t
1ips":null,"steps":[]},{"id":"EHE-1114","name":"Triple jump","variation":"Single leg forward","video":{"playbackId":"aEcYs02ZL7bDN2FdfzT002dVh2NLzxFTUNW025tooOfGhs","thumbnailTimestamp":4.27,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Foot and ankle","Hip"],"primaryType":"Jumps","primarySubtype":"Plyometric","primaryTypes":["Jumps","Jumps.Plyometric"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on the working leg with the non-working leg raised. Keeping your chest upright and your core engaged, perform three consecutive forward jumps on the working leg, using your arms for momentum. Land on the same foot after each jump, bending your knee to absorb the impact and immediately rebounding into the next jump. After the third jump, stabilize your landing and reset to complete one repetition. Focus on generating power with each rebound while keeping the landings controlled, ensuring your knee tracks in line with your toes.","tips":null,"steps":[]},{"id":"EHE-1116","name":"Step jumps","variation":"Side to side","video":{"playbackId":"Z4iNliHvxecDTOBDH4ULLMym4FPJfckCgt8eQZcOKSY","thumbnailTimestamp":7.97,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Foot and ankle","Hip"],"primaryType":"Jumps","primarySubtype":null,"primaryTypes":["Jumps"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Step"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight beside a low step or platform with one foot placed on top and the other on the ground next to it. Keeping your back straight and your core engaged, jump sideways over the step in a continuous rhythm, switching your foot positions each time so one lands on the step and the other on the ground. Keep the movement quick and light, landing softly with each jump. Continue jumping side to side for the indicated time before relaxing, focusing on maintaining a smooth, controlled rhythm throughout.","tips":null,"steps":[]},{"id":"EHE-1117","name":"Alternating lateral bound","variation":"Forward and backward","video":{"playbackId":"IuTeGR6jp5G13MJhw9TQ9vX9rr00cL1Fu8ld7KXQP2Yk","thumbnailTimestamp":9.76,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Foot and ankle","Hip"],"primaryType":"Jumps","primarySubtype":null,"primaryTypes":["Jumps"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart and your knees slightly bent. Shift your weight onto one leg and raise the other slightly off the ground. Keeping your back straight and your core engaged, jump diagonally forward to the side, using your arms for momentum. Land softly on the opposite foot, bending your knee to absorb the impact. Continue jumping side to side in a forward progression for the indicated number of jumps, then repeat the same pattern moving backward. Focus on landing with control, ensuring your knees track in line with your toes.","tips":null,"steps":[]},{"id":"EHE-1118","name":"Alternating lateral bound","variation":"","video":{"playbackId":"DbFSkiQf5nrVw4SrjeE27KNgES8ZiUFejbLKC3baSEU","thumbnailTimestamp":12.81,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Foot and ankle","Hip"],"primaryType":"Jumps","primarySubtype":null,"primaryTypes":["Jumps"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart and your knees slightly bent. Shift your weight onto one leg and raise the other slightly off the ground. Keeping your back straight and your core engaged, jump sideways as far as youâre comfortable, using your arms for momentum. Land softly on the opposite foot, bending your knee to absorb the impact. Then jump back in the other direction to return to the starting foot and complete one repetition. Continue jumping side to side for the indicated number of repetitions. Focus on landing with control, ensuring your knees track in line with your toes.","t
1ips":null,"steps":[]},{"id":"EHE-1119","name":"Single leg lateral bound","variation":"","video":{"playbackId":"IrXTAVEBYdEblHCaIufbkhD4Iagw6uFDPaGw2er01EsQ","thumbnailTimestamp":11.79,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Foot and ankle","Hip"],"primaryType":"Jumps","primarySubtype":null,"primaryTypes":["Jumps"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart and your knees slightly bent. Shift your weight onto the working leg and raise the non-working leg slightly off the ground. Keeping your back straight and your core engaged, jump sideways as far as youâre comfortable, using your arms for momentum. Land softly on the working foot, bending your knee to absorb the impact. Then jump back in the opposite direction, landing again on the same foot to complete one repetition. Focus on landing with control, ensuring your knee tracks in line with your toes.","tips":null,"steps":[]},{"id":"EHE-113","name":"Hamstring stretch","variation":"Single leg","video":{"playbackId":"SzZdzK3QW8W2MFk3OCP8xm00bYLqw01i021m0202jUd7Nbus","thumbnailTimestamp":18,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting on the ground, with the working leg extended straight out in front of you. Keeping your back straight, hinge at your hips and lean forward, feeling a stretch along the back of your thigh. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":["Sitting on the ground, with the working leg extended straight out in front of you.","Bend the knee of the non working leg and place the sole of your foot against your inner thigh.","Now keeping your back straight, lean forward to feel a stretch in the hamstring muscle at the back of your thigh.","Maintain a steady, static position, holding the stretch for the indicated amount of time."]},{"id":"EHE-114","name":"Hip flexor stretch","variation":"Kneeling","video":{"playbackId":"hy3vtOsgzSeiZ7X01Q4sx01qlTUy7CxWNv3hWp0133LsxA","thumbnailTimestamp":9.42,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Kneeling with the non-working leg bent to 90 degrees in front of you and the working leg back, resting your knee on the ground. Tilt your pelvis under you, pulling your tailbone toward your stomach, and gently press your hips forward, feeling a stretch along the front of the hip of the back leg. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":["In a kneeling position, bring the non working leg forward.","Tilt your pelvis under you and shift your weight forward to feel a stretch in the front of the hip of the back leg.","Maintain a steady, static position, holding the stretch for the indicated amount of time."]},{"id":"EHE-1148","name":"Kneeling shoulder taps","variation":"","video":{"playbackId":"Kq01deGnsIP3U9AA6XlITfuT2wDk3qIP7Dc002n02KM7TU","thumbnailTimestamp":8.13,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Kneeling with your hands under your shoulders and your knees under your hips. Keeping your back straight and your core engaged, alternate between tapping each shoulder with the opposite hand. Continue for the indicated time before relaxing, focusing on maintaining good form and stability, avoiding rotation through your hips or torso.","tips":null,"steps":[]}
1,{"id":"EHE-115","name":"Iliotibial band release","variation":"With massage ball","video":{"playbackId":"sqxWxjM01jhIF9Vm5G7Bc2zdURLjFh9hPe6PE01LFroLk","thumbnailTimestamp":39,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Release","primarySubtype":"Massage ball","primaryTypes":["Release","Release.Massage ball"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Massage ball","Exercise mat"],"targetedMuscles":["Tensor fasciae latae"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Lying on your side with the working leg extended, place a massage ball under the outer side of your hip at the point shown here. Gently shift your body weight onto the ball to apply pressure, holding for the indicated time. Then reposition yourself, bending your knee and placing the massage ball on the outer side of your thigh just above your knee, at the point shown here. Apply pressure by pressing your knee down onto the ball, holding for the indicated time before relaxing.","tips":null,"steps":["Lying on the ground, using your arms for support.","Place a massage ball under the outer side of your hip, on the point shown in the demonstration.","Apply pressure to the massage ball with your bodyweight, holding for the indicated amount of time.","Then reposition yourself, bending your knee and placing the massage ball on the outer side of your thigh, on the point shown in the demonstration.","Apply pressure to the massage ball by pressing your knee down, holding for the indicated amount of time to complete one repetition."]},{"id":"EHE-1151","name":"Drop push-up","variation":"","video":{"playbackId":"AyoVnSesDSVPsTGfYJBJLhKsBKE4wtzwFxYYzJITHg8","thumbnailTimestamp":7.69,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"In a high plank position with your hands roughly shoulder-width apart, and your feet roughly hip-width apart. Keeping a straight line from your head to your heels, quickly raise your hands off the ground, dropping down as far as youâre comfortable, catching yourself at the bottom of a push-up with your hands wider than shoulder-width apart. Then push yourself back to the starting position to complete one repetition. Focus on keeping your back straight and your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-1153","name":"Eccentric external rotation at 90°","variation":"With weight","video":{"playbackId":"tPVfCeSWqGdeqGCA5Y02n9rbH00028WdQUmJFIJ7vaZ4QI","thumbnailTimestamp":10.43,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Dumbbell","Weight/s"],"equipmentShown":["Dumbbell","Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your back against a wall and the working arm raised to shoulder height, with your elbow bent to 90 degrees and supported against the wall. Hold a weight in your working hand with your forearm pointing upward, using the non-working hand to assist the weight to the starting position. Keeping your elbow stable, slowly lower the weight forward and downward in a controlled motion, as far as youâre comfortable or until your forearm is parallel to the ground. Then use your non-working hand to help return the weight to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-1154","name":"Eccentric internal rotation at 90°","variation":"With weight","video":{"playbackId":"9OeoB3aMxjgm9y017DE1W5L5IbNL7PDJuY01Bek01bzRWQ","thumbnailTimestamp":8.58,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Dumbbell","Weight/s"],"equipmentShown":["Dumbbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with the working arm out to the side at shoulder height and your elbow bent to 90 degrees, so your forearm points upward. Place a small towel under your up
1per arm for support and hold a weight in your working hand directly above your elbow. Slowly lower the weight back and downward, as far as youâre comfortable. Then raise it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-1155","name":"Hip hike","variation":"","video":{"playbackId":"00eqjG0201vztkkfP8ZOxL02dK02gR602J4V2j3EomEjYJlrI","thumbnailTimestamp":10.4,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Step","Dowel"],"targetedMuscles":["Gluteus medius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing on the edge of a step with the working leg firmly planted and the non-working leg hanging off the side, holding a dowel or stable object for support. Keeping your back straight and your core engaged, let the hip on the non-working side drop, lowering the foot slightly toward the ground. Then contract the glute muscles of the working leg to raise the hip on the non-working side back up until your hips are level, or slightly higher, to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring the effort comes from the working leg.","tips":null,"steps":[]},{"id":"EHE-1156","name":"Staggered sit to stand","variation":"","video":{"playbackId":"dYQrXKcv1y6pnapLwYSFyJbFJv6yLWafWX500k4MevsY","thumbnailTimestamp":8.95,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on a stable chair with your feet shoulder-width apart and staggered, with the working leg slightly back. Keeping your back straight and your core engaged, lean your chest forward, push through your heels, and stand up tall, placing as much weight as youâre comfortable with on the working leg. Then slowly bend your knees and lower yourself back down to the chair to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the weight you place on the working leg as you progress.","tips":null,"steps":[]},{"id":"EHE-1162","name":"Supine internal rotation at 90°","variation":"With resistance band","video":{"playbackId":"xcfwoa1ZWJttk600uPf02hyZpLsbz4IrEJ3elk5Jai18A","thumbnailTimestamp":5.22,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Resistance band","Towel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with a resistance band attached to a stationary object above you, holding the end in your working hand. Position your arm out to the side at shoulder height with your elbow bent to 90 degrees so your forearm points upward, with a towel under your upper arm for support. Rotate your arm forward and downward against the bandâs resistance, as far as youâre comfortable. Then slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-1166","name":"Isometric clock reach","variation":"","video":{"playbackId":"M02ZeZxaNXZn005PpoMQnl01YFSm2f4iKgJjuN01oSFn00I8","thumbnailTimestamp":7.43,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Core","Foot and ankle"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Cones"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing on the working leg with your knee bent, and the non-working leg raised slightly off the ground. Keeping your back straight and your core engaged, reach the non-working leg forward, out to the side, backward, and across your body, as if tracing the points of a clock, bringing it back toward you between each reach. Gently tap the ground at each point without putting weight on the reaching leg. Continue for the indicated time before relaxing, focusing on keeping the working knee bent and stable, maintaining balance and control throughout.","tips":null,"steps":[]},{"id":"EHE-1168","name":"Clock reach","variation":"","video":{"playbackId":"UESXsb1KqegVkbWWdF21e9mk004uOHyUoLUyYtVF00tZw","thumbnailTimestamp":8.79,"as
1pectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip","Core"],"primaryType":"Balance","primarySubtype":null,"primaryTypes":["Balance"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Cones"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing on the working leg with the non-working leg raised slightly off the ground. Keeping your back straight and your core engaged, squat down on the working leg while reaching the non-working leg forward, out to the side, backward, and across your body, as if tracing the points of a clock, returning to the starting position between each reach. Gently tap the ground at each point without putting weight on the reaching leg. Continue for the indicated time before relaxing, focusing on maintaining balance and control throughout.","tips":null,"steps":[]},{"id":"EHE-1169","name":"Clock jumps","variation":"Alternating legs","video":{"playbackId":"IoCxEKI5tryBoDnhYTZ6NXMYy1snXsACgZwBOEOsGyw","thumbnailTimestamp":6.64,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Foot and ankle","Hip"],"primaryType":"Jumps","primarySubtype":"Plyometric","primaryTypes":["Jumps","Jumps.Plyometric"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["Cones"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing on the non-working leg with the working leg raised off the ground. Keeping your chest upright and your core engaged, jump forward and land softly on the working foot, bending your knee to absorb the impact. Then jump back to the starting position and repeat to the side, and backwards. After completing all three directions, switch legs and repeat on the other side to complete one repetition. Focus on controlling each landing, maintaining balance, and keeping your knee in line with your toes.","tips":null,"steps":[]},{"id":"EHE-1170","name":"Clock jumps","variation":"Single leg","video":{"playbackId":"tF4RHSgQG3wvz9I88VRwaK9SNphsqSohj1LKjVec21E","thumbnailTimestamp":6.85,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Foot and ankle","Hip"],"primaryType":"Jumps","primarySubtype":"Plyometric","primaryTypes":["Jumps","Jumps.Plyometric"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["Cones"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing on the working leg with the non-working leg raised off the ground. Keeping your chest upright and your core engaged, jump forward and land softly on the same foot, bending your knee to absorb the impact. Then jump back to the starting position and repeat in all four directions to complete one repetition. Focus on controlling each landing, maintaining balance, and keeping your knee in line with your toes.","tips":null,"steps":[]},{"id":"EHE-1172","name":"Supported hip extension","variation":"Bent knee","video":{"playbackId":"802l00KPkDaLCfRUDyVVY6RtrOKW8CZkuNJ7LeVjyXGpw","thumbnailTimestamp":7.85,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Leaning forward with your forearms resting on a table and your hips supported. Keeping your hips aligned and your knee bent at 90 degrees, raise the working leg out behind you, as far as youâre comfortable. Then slowly lower it to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your hips stay in line and that you donât round your lower back.","tips":null,"steps":[]},{"id":"EHE-1173","name":"Supported hip extension","variation":"Straight leg","video":{"playbackId":"XQVpVyCmguE6o3JAOMiy3Lfi02cJ8q3deQbsuYBbc4Qg","thumbnailTimestamp":6.81,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee","Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Leaning forward with your forearms resting on a table and your hips supported. Keeping your hips aligned, raise the working leg straight out behind you, as far as youâre comfortable. Then slowly lower it to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your hips stay in line and that you donât round your lower back.","tips":null,"steps":[]},{"id":"EHE-1176","name":"Prone leg hang","variation":"","video":{"playbackId":"97TA7w8tiw5FD2DPiFIFAT01BeNZFYBAcnxYwQmzgZv00","thumbnailTimestamp":8.11,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"PROM","primaryTypes":["Mobility","Mobility.PROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench"],"equipmentShown":["Bench"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":180,"instructions":"Lying face down on a bench or bed with the affected leg hanging off the edge so that your knee is just past it. Keep the leg relaxed and as straight as youâre comfortable, letting gravity gently extend your knee, holding the position for the indicated time. You should feel a gentle stretch that may be slightly uncomfortable but still within a tolerable range. Periodically bend your knee to ease the stretch, and follow up with general movement afterward to help reduce any stiffness.","tips":null,"steps":[]},{"id":"EHE-1177","name":"Reverse lunge slide","variation":"","video":{"playbackId":"pKucvqWy802S9JRA2KN3bQLIygHCQZKPQu72P0247ueI00","thumbnailTimestamp":7.56,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":["Foot and ankle"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Towel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart and a towel or slider placed under the non-working foot. Keeping your back straight and your core engaged, slide the non-working leg backward, lowering your hips as far as youâre comfortable or until the back knee is just above the ground. Then slide the non-working leg forward to return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, driving through the heel of the working leg, and gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-1179","name":"Side steps","variation":"Forward and backward","video":{"playbackId":"URDSCiIO02NJmUzvjHIS9CxIXra2HFtxR7LIHbaashwk","thumbnailTimestamp":7.34,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight with your feet shoulder-width apart and a resistance band placed around your thighs just above your knees. Hinge at the hips and bend your knees slightly, coming into a half-squat position. Keeping tension in the band, step one foot forward and out to the side, bring the other foot forward to follow then repeat to the other side. Continue for several steps maintaining a steady rhythm, then reverse the direction and step backward in the same pattern. Continue for the indicated time before relaxing. Focus on keeping the movement controlled, maintaining constant tension in the band, and ensuring your knees track in line with your toes.","t
1ips":null,"steps":[]},{"id":"EHE-118","name":"Glute stretch","variation":"","video":{"playbackId":"zmQxMtUWv31F00VlsW4R86J6xCBQ7U702oml2aFJY2Ql8","thumbnailTimestamp":20,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting on the ground, with your legs extended straight out in front of you. Grab the knee of the working leg and cross it over the non-working leg, placing your foot flat on the ground. Then pull your leg closer to your body, feeling a stretch along your glute and hip area. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":["Sitting on the ground, with your legs extended straight out in front of you.","Grab the knee of the working leg and cross it over the non working leg, placing your foot flat on the ground.","Now pull your leg toward your body to feel a stretch in your glute muscles.","Maintain a steady, static position, holding the stretch for the indicated amount of time.","You can increase the stretch by pulling your knee closer to your body."]},{"id":"EHE-1182","name":"Shoulder stability circles","variation":"Arm extended","video":{"playbackId":"rQh1L4IABjFGDsH02uEUkUfMy3jvUddlt2d00c7J9mE3Y","thumbnailTimestamp":12.43,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Exercise ball"],"equipmentShown":["Exercise ball","Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight facing a wall with your feet shoulder-width apart, holding a small exercise ball against the wall in the palm of your working hand, with your arm extended straight out at shoulder height. Keeping your arm straight, press the ball into the wall and slowly move it in a circular motion. Continue for the indicated time before relaxing, reversing the direction of the circles halfway through. Focus on keeping the movement smooth and controlled, maintaining steady pressure into the ball throughout.","tips":null,"steps":[]},{"id":"EHE-1183","name":"Shoulder stability circles","variation":"Elbow bent","video":{"playbackId":"abpZze36wtXqxGM00700UwX57btmIcfRqXcQ91xCR01pTA","thumbnailTimestamp":12.21,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Exercise ball"],"equipmentShown":["Exercise ball","Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight facing a wall with your feet shoulder-width apart, holding a small exercise ball against the wall in the palm of your working hand, with your elbow bent to 90 degrees at your side. Keeping your arm in position, press the ball into the wall and slowly move it in a circular motion. Continue for the indicated time before relaxing, reversing the direction of the circles halfway through. Focus on keeping the movement smooth and controlled, maintaining steady pressure into the ball throughout.","tips":null,"steps":[]},{"id":"EHE-1184","name":"Runnerâs step up","variation":"High box","video":{"playbackId":"hNPmkcW5BlEVKaSfxL01iWtOBp01JNy02SUhDgwIlUVVJI","thumbnailTimestamp":7.03,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":["Foot and ankle"],"primaryType":"Strength","primarySubtype":"Plyometric","primaryTypes":["Strength","Strength.Plyometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Box"],"equipmentShown":["Box"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with the working leg placed firmly on a box in front of you. Keeping your back straight and your core engaged, push through the working leg to raise yourself up onto the step while driving the non-working knee up toward your chest in a running motion. Then slowly return to the starting position with control to complete one repetition. Focus on staying tall, generating power through the upward drive, and maintaining balance as you return.","t
1ips":null,"steps":[]},{"id":"EHE-1185","name":"Runnerâs step up","variation":"Low box","video":{"playbackId":"mnlE2GqvsepakDVgudgSQzrG8c1jcv3e7ujMPh5fNgw","thumbnailTimestamp":5.87,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":["Foot and ankle"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Box"],"equipmentShown":["Box"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with the working leg placed firmly on a low box or step in front of you. Keeping your back straight and your core engaged, push through the working leg to raise yourself up onto the step while driving the non-working knee up toward your chest in a running motion. Then slowly return to the starting position with control to complete one repetition. Focus on staying tall, generating power through the upward drive, and maintaining balance as you return.","tips":null,"steps":[]},{"id":"EHE-1186","name":"Quad activation","variation":"With elevation","video":{"playbackId":"fiCtUjYhYYSCslkjJmi5uV1d5cXbmlEWZTRTptKcz6s","thumbnailTimestamp":3.17,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat","Box","Pillow"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying on your back with the affected leg extended and elevated on a comfortable support so the knee is slightly bent. Keeping your knee in place, gently contract the quadriceps muscle at the front of your thigh without straightening your leg. Hold the contraction for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1187","name":"Quad contractions","variation":"With support under knee","video":{"playbackId":"dxvwI86lZOzjkrRKVIhYK29iCy4bQNsYUZFJtS2CJAE","thumbnailTimestamp":3.74,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Towel","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting on the ground with the working leg extended in front of you and a rolled-up towel placed under your knee. Keeping your knee in place, gently contract the quadriceps muscle at the front of your thigh without straightening your leg. Hold the contraction for the indicated time before relaxing to complete one repetition. Focus on activating the muscle, gradually increasing the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1189","name":"Isometric shoulder extension","variation":"","video":{"playbackId":"8eaHIHWF3QleX95N47DJuEPtPNaL9lQjIXbay3HxDMo","thumbnailTimestamp":7.11,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Standing straight with your back against a wall and the working arm bent to 90 degrees at your side. Keeping your back straight, press your elbow back into the wall, holding the contraction for the indicated time before relaxing to complete one repetition. Focus on keeping the pressure steady and controlled, gradually increasing the intensity as you progress while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1193","name":"Supine external rotation at 90°","variation":"With resistance band","video":{"playbackId":"lM019800c7765F00kOVr02mX7r8Xsx92YSdoJUJTyPxlsgQ","thumbnailTimestamp":6.79,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Resistance band","Towel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with a resistance band attached to a stationary object below you, holding the end in your working hand. Position your arm out to the side at shoulder height with your elbow bent to 90 degrees so your forearm points upward, with a towel under your up
1per arm for support. Rotate your arm backward and downward against the bandâs resistance, as far as youâre comfortable. Then slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-12","name":"Ankle isometrics","variation":"All directions","video":{"playbackId":"nIOk00aH1asO4F264oR02TYr00Gs01aBJ4yaUz9V02HMfMY4","thumbnailTimestamp":6.76,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting with the affected ankle stabilized in a neutral position on your opposite thigh. Use your hand to apply resistance to the top, bottom, and sides of your foot, pressing your foot against the resistance without moving. Repeat this in all four directions, holding each position for the indicated time to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":["In a sitting position, with your ankle stabilized in a neutral position on the opposite thigh.","Use your hand to apply resistance to the bottom, top and sides of your foot, pressing your foot against the resistance without moving it.","Repeat in all four directions, holding for 6 seconds each time to complete one repetition.","Make sure your foot doesnât move and decrease the resistance if itâs painful."]},{"id":"EHE-120","name":"Sciatic nerve glide","variation":"","video":{"playbackId":"G01lOWtdiLIZS1lPAhG7026pdvvGk2riEpoUKzpPQH1Qc","thumbnailTimestamp":11.29,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Mobility","primarySubtype":null,"primaryTypes":["Mobility"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back, bend the knee of the working leg and bring it toward your chest, holding it with both hands behind your thigh. Begin by pulling your toes toward your shin, and holding that position throughout the exercise. Gently straighten your leg as far as youâre comfortable, feeling a stretch along the back of your knee. Hold briefly, then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":"If you experience tingling, numbness, or pins and needles during this exercise, try reducing the range of motion or the intensity. If the sensation continues, itâs best to pause.","steps":["Lying on your back, bend the knee of the working leg and bring it toward your chest, holding it with both hands behind your thigh.","Pull your toes toward your shin and hold them there throughout the whole movement.","Then straighten your knee as far as you can, moving within a comfortable range without pain.","Hold the position for 2 seconds, then return to the starting position to complete one repetition."]},{"id":"EHE-1205","name":"Scapular clock","variation":"With resistance band","video":{"playbackId":"300dWQfte3sIly1doSkiCJpv6jgFejYrF4P2antlbM3Y","thumbnailTimestamp":10.7,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Resistance band","Wall"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight facing a wall with a resistance band placed around your wrists and your arms extended in front of you at shoulder height. Place your hands against the wall, keeping light tension in the band. Keeping your arms extended, slowly move one hand around the wall as if tracing the points of a clock, reaching upward, outward, and downward against the bandâs resistance, returning to the starting position between each direction. Then repeat the same pattern with the other hand. Continue for the indicated time before relaxing, focusing on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-121","name":"Hamstring stretch","variation":"Double leg","video":{"playbackId":"YtX00KRKHV4CdS2vnD6s02aeNYFsxkCa00I4oMgqFFOC6c","thumbnailTimestamp":6,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting on the ground, with your legs extended straight out in front of you. Keeping your back straight, hinge at your hips and lean forward, reaching your arms toward your toes, feeling a stretch along the back of your thighs. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":["Sitting on the ground, with both legs extended straight out in front of you.","Lean forward with your back straight to feel a stretch in the hamstring muscles at the back of your thighs.","Take a deep breath and try to relax into the stretch.","Maintain a steady, static position, holding the stretch for the indicated amount of time."]},{"id":"EHE-122","name":"Active ankle inversion","variation":"","video":{"playbackId":"BYPAiIgq01IK100lhdzsroc2ISwa7rWOSpA00fExKpqxTw","thumbnailTimestamp":5.31,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Tilbialis posterior"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with your heels on the ground. Rotate your feet inward, toward the midline of your body, as far as youâre comfortable, ensuring the movement comes from your ankles. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["In a sitting or lying position.","Rotate both feet inward, toward the midline of your body and back in a controlled motion.","Start slowly, moving within a comfortable range without pain, ensuring the movement comes only from the foot and ankle.","Repeat for the indicated number of repetitions."]},{"id":"EHE-1221","name":"Jogging","variation":"","video":{"playbackId":"K2UJ00SMoRsaWiObpOs5YnrrS5HOxCfyftkfbea00eO28","thumbnailTimestamp":10.26,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee","Foot and ankle"],"primaryType":"Cardio","primarySubtype":null,"primaryTypes":["Cardio"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Treadmill"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":600,"instructions":"Standing straight with your arms relaxed at your sides. Begin jogging at a light, steady pace, keeping your steps soft and controlled. Focus on maintaining an upright posture, swinging your arms naturally, and keeping your core engaged. Continue jogging for the indicated time before relaxing, gradually increasing the pace or duration as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1225","name":"Incline bench press","variation":"With weights","video":{"playbackId":"TIz02hL0000mc4kgZWOK7UgED1MYm19wUW5m6wrjvi02C00o","thumbnailTimestamp":13.04,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Dumbbell","Weight/s"],"equipmentShown":["Dumbbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back on an incline bench, with your feet planted firmly on the ground, holding a weight in each hand above your chest with your arms extended and your palms facing forward. Keeping your back pressed against the bench and your core engaged, slowly lower the weights down toward your chest, bending your elbows as far as youâre comfortable. Then press the weights back up to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring you donât flare your elbows out.","tips":null,"steps":[]},{"id":"EHE-1226","name":"Bench press","variation":"With weights","video":{"playbackId":"r9XPu01o01J5R4N301BLOQskRnIf01Y7h7tUrGc9UH4xnNw","thumbnailTimestamp":15.13,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Dumbbell","Bench","Weight/s"],"equipmentShown":["Bench","Dumbbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back on a flat bench with your feet planted firmly on the ground, holding a weight in each hand above your chest with your arms extended and your palms facing forward. Keeping your back pressed against the bench and your core engaged, slowly lower the weights down toward your chest, bending your elbows as far as youâre comfortable. Then press the weights back up to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring you donât flare your elbows out.","tips":null,"steps":[]},{"id":"EHE-1227","name":"Sumo squat","variation":"With weight","video":{"playbackId":"L73HdTO5CUx4019IPGvLhHRqw9MBsejC1rN3LzddvF01k","thumbnailTimestamp":11.26,"aspectRatio":0.5625},"primaryArea":["Hip","Lower back"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Dumbbell","Weight/s"],"equipmentShown":["Dumbbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet wider than shoulder-width apart and your toes pointed slightly outward, holding a weight with both hands so it hangs naturally between your legs. Keeping your back straight and your core engaged, hinge slightly at the hips, bring your chest forward, and squat down, as far as youâre comfortable. Then push through your heels to return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your knees track in line with your toes and keeping the weight close to your body throughout.\\n","tips":null,"steps":[]},{"id":"EHE-1228","name":"Incline chest fly","variation":"With weights","video":{"playbackId":"kCpPRHflxTdbAjym01ATnGur82MBiVroFyIx9LwATOXY","thumbnailTimestamp":10.26,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Dumbbell","Bench","Weight/s"],"equipmentShown":["Bench","Dumbbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back on an incline bench with your feet planted firmly on the ground holding a weight in each hand with your arms extended above your chest and
1your palms facing each other. Keeping your back pressed against the bench and your elbows slightly bent, slowly lower the weights out to the sides in a wide arc, as far as youâre comfortable. Then bring the weights back together above your chest to complete one repetition. Focus on keeping the movement smooth and controlled, avoiding locking out your elbows.","tips":null,"steps":[]},{"id":"EHE-123","name":"Ankle plantar flexion","variation":"With resistance band","video":{"playbackId":"YbD02lGqCQ3s00neYwq8VMvZqiAzKZ005E02U42E9N00x1Vk","thumbnailTimestamp":17.95,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Exercise mat","Looped resistance band"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on the ground with your legs extended, loop a resistance band around the base of your toes, and pull it back, creating tension in the band. Press your foot away from your body, against the bandâs resistance. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Sitting on the ground, with your legs extended, place a resistance band around the working foot, as close to your toes as possible.","Pull the band back until you feel tension in it.","Then push your foot away from your body, against the resistance of the band, ensuring the movement comes only from the foot and ankle.","Each repetition consists of a controlled push, a 2 second hold, and a controlled return."]},{"id":"EHE-1230","name":"Front raises","variation":"With weights","video":{"playbackId":"vXOpRdsPkvuTq01p4ezC4fOrtewrejNkbzgMdJquXu7A","thumbnailTimestamp":6.57,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Dumbbell","Weight/s"],"equipmentShown":["Dumbbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart, holding a weight in each hand with your arms resting in front of your thighs and your palms facing your body. Keeping your back straight and your core engaged, raise the weights straight in front of you to shoulder height, maintaining a slight bend in your elbows. Then slowly lower them back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-1231","name":"Thruster","variation":"With barbell","video":{"playbackId":"KEodBKfB5XfH6LgtfkZOQvfFeFLkhKbC5tW00vtjGkpc","thumbnailTimestamp":8.08,"aspectRatio":0.5625},"primaryArea":["Shoulder","Hip"],"secondaryArea":["Elbow","Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell"],"equipmentShown":["Barbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet shoulder-width apart and the barbell positioned across the front of your shoulders, holding it with your palms facing forward. Keeping your back straight and your core engaged, squat down, as far as youâre comfortable. Then drive up through your legs and, in one continuous motion, press the barbell overhead until your arms are fully extended. Then lower it back to shoulder height to complete one repetition. Focus on keeping your chest upright during the squat, using your legs to generate power, and pressing smoothly overhead without pausing.","tips":null,"steps":[]},{"id":"EHE-1233","name":"Spanish squat","variation":"With weight","video":{"playbackId":"kA401zB7g6F775ZwYw3DFwPiJFmnvthUVwHn4a26Yl01k","thumbnailTimestamp":17.16,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band","Dumbbell","Weight/s"],"equipmentShown":["Resistance band","Dumbbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet roughly shoulder-width apart and a firm resistance band anchored to a stationary object in front of you, secured around the back of your legs just below your knees, holding a weight at your chest. Step back to create tension in the band. Keeping your back straight and your core engaged, squat down until your knees are bent to about 90 degrees, leaning back into the band for support, as if you were sitting back into an invisible chair. Pause briefly, then push back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring you maintain constant tension in the band.","tips":null,"steps":[]},{"id":"EHE-1235","name":"Sit to stand","variation":"","video":{"playbackId":"zeo1sVGOMZ8DvoeobL1V9yhkuM7029z91iKoj24z6EPI","thumbnailTimestamp":7.96,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":["Foot and ankle","Core"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on a stable chair with your feet flat on the ground, shoulder-width apart, and your hands resting lightly on your thighs. Keeping your back straight and your core engaged, lean your chest forward, push through your heels, and stand up tall. Then slowly bend your knees and lower yourself back down to the chair to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":"You can use a chair with armrests for additional support if needed.","steps":[]},{"id":"EHE-1236","name":"Standing postural awareness","variation":"Pelvic tilt","video":{"playbackId":"KJwKXk4iFrvf2ZiiabMQQJQISU01nKLdgIHUIjwnjPYU","thumbnailTimestamp":9.68,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back","Upper back","Neck"],"primaryType":null,"primarySubtype":null,"primaryTypes":[],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight with your feet hip-width apart and your knees slightly bent. Place one hand on your chest and hold it there throughout the exercise, letting the other rest at your side. Gently tilt your pelvis forward to create a small ar
1ch in your lower back. Pause briefly, then slowly tilt it backward to flatten your lower back slightly. Notice how your chest remains steady under your hand as your pelvis moves. Continue flowing gently between these positions, exploring what feels most natural, and finding a supported mid-range posture that feels comfortable and sustainable. Once you find that position, hold it for the indicated time, breathing steadily throughout.","tips":null,"steps":[]},{"id":"EHE-1237","name":"Pelvic tilt","variation":"Against a wall","video":{"playbackId":"HslchhHsnmQPIs4LUuG27amcUuCHrAnLdph94WfNxJU","thumbnailTimestamp":9.6,"aspectRatio":0.5625},"primaryArea":["Hip","Core","Lower back"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your back against a wall, and your feet hip-width apart, slightly in front of you. Keeping your shoulders in line with your hips, tilt your pelvis forward, arching your lower back away from the wall, as far as youâre comfortable. Then tilt your pelvis backward, pulling your tailbone toward your stomach and pressing your lower back gently into the wall, before returning to the starting position to complete one repetition. Flow naturally between the positions, focusing on keeping the movement smooth and controlled, and breathing steadily.","tips":null,"steps":[]},{"id":"EHE-1239","name":"Seated postural awareness","variation":"Pelvic tilt","video":{"playbackId":"SzSa9rBB02sMxg45MhG2rQL9IHhM2LWHEqSc3ln3KzN4","thumbnailTimestamp":8.84,"aspectRatio":0.5625},"primaryArea":["Core","Lower back"],"secondaryArea":["Upper back","Neck"],"primaryType":null,"primarySubtype":null,"primaryTypes":[],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting comfortably with your feet flat on the ground. Place one hand on your chest and hold it there throughout the exercise. Gently tilt your pelvis forward to create a small arch in your lower back. Pause briefly, then slowly tilt it backward to flatten your lower back slightly. Notice how your chest remains steady under your hand as your pelvis moves. Continue flowing gently between these positions, exploring what feels most natural, and finding a supported mid-range posture that feels comfortable and sustainable. Once you find that position, hold it for the indicated time, breathing steadily throughout.","tips":null,"steps":[]},{"id":"EHE-124","name":"Walking lunge","variation":"Bodyweight","video":{"playbackId":"gmRUlMFsMYDfjzqBzyLSKvIidPR02Ycjo8ZGFp5PgqBQ","thumbnailTimestamp":15.94,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your feet shoulder-width apart. Keeping your back straight and your core engaged, take a step forward and lower your hips down, as far as youâre comfortable or until the back knee is just above the ground. Then push through the front foot to bring your back leg forward, raising yourself back up before stepping into the next lunge. Continue walking forward for the indicated number of repetitions, alternating legs with each step. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Standing straight, with your feet shoulder width apart.","Take a step forward and lower your body until the back knee is just above the ground.","Push through the front foot, raise yourself up and bring the back leg forward, taking a step into the next lunge.","Continue walking forward for the indicated number of repetitions, alternating legs with each step."]},{"id":"EHE-1240","name":"Prone deep core activation","variation":"","video":{"playbackId":"o01oMwgLSd027D7KIQlW6wTfPv9S2AFwGMtLRmSsk7ots","thumbnailTimestamp":11.35,"aspectRatio":0.5625},"primaryArea":["Core","Lower back"],"secondaryArea":["Pelvic floor"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Pillow"],"targetedMuscles":["Multifidus"],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying face down with a pillow under your hips for support and your arms resting comfortably by your sides. Place your fingers just to the side of your spine in the lower back area so you can feel the muscles beneath. Keeping your back in a neutral position, gently contract your pelvic floor muscles, as if you were trying to stop the flow of urine and draw them slightly upward toward your belly button. At the same time, gently contract the muscles under your hand by activating your lower back, without arching or moving your spine. You should feel a subtle contraction in the small muscles under your fingers. Hold this gentle contraction for the indicated time, then relax before repeating. Focus on keeping the contraction small and controlled, avoiding tension in your glutes or legs.","tips":null,"steps":[]},{"id":"EHE-1241","name":"Side-lying deep core activation","variation":"","video":{"playbackId":"RYnrPyUBAAom900X602Zu702JPATYHWRems00012sHi02F1jQ","thumbnailTimestamp":23.1,"aspectRatio":0.5625},"primaryArea":["Core","Lower back"],"secondaryArea":["Pelvic floor"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Pillow"],"targetedMuscles":["Multifidus"],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying on your side with a pillow under your head and another one between your knees for comfort. Place your fingers just beside your spine in the lower back so you can feel the muscles beneath. Keeping your back in a neutral position, gently contract your pelvic floor muscles, as if you were trying to stop the flow of urine, drawing them slightly upward toward your belly button. At the same time, gently tighten the muscles under your hand without arching your back or moving your spine. You should feel a subtle contraction in the muscles beneath your hand. Gently hold the contraction for the indicated time, then relax before repeating. Focus on keeping the contraction gentle and controlled, avoiding tension in your glutes or legs.","tips":null,"steps":[]},{"id":"EHE-1244","name":"Weight shift","variation":"With forward reach","video":{"playbackId":"vBDB6Z4iIwuo8CvkoWBOFn01HRxR6W463rRUH3fOCeHM","thumbnailTimestamp":22.92,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Knee","Lower back","Upper back","Neck"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight with your feet hip-width apart in a staggered stance and your arms relaxed by your sides. Keeping a slight bend in your knees and your pelvis in a comfortable mid-range position, gently shift your weight forward over your front foot, then backward over your back foot, allowing your body to lean naturally. As you progress, begin extending your arms forward as you lean. Continue for the indicated time before relaxing. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1245","name":"Weight shift","variation":"With side reach","video":{"playbackId":"xdIpoGIO1Av3wqGTm4FQU26zplMiWJZyM6MrkJDqvGE","thumbnailTimestamp":27.35,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Knee","Lower back","Upper back","Neck"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight with your feet shoulder-width apart and your hands resting on your hips. Keeping a slight bend in your knees and your pelvis in a comfortable mid-range position, gently shift your weight from side to side, bending the knee on the side youâre shifting toward while keeping the opposite leg straighter. As you progress, begin extending the arm on the same side youâre leaning toward out to the side with each shift. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1246","name":"Femoral nerve glide","variation":"","video":{"playbackId":"q698O5xLvvx02fk02e01Ifq00FgVvnaeREnYSkGTvroiZjI","thumbnailTimestamp":10.56,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":["Lower back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Pillow"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight near a wall or a stable chair for support. Bend the knee of the working leg, bringing your heel toward your glutes while simultaneously pointing your toes upward and gently extending your neck by looking up toward the ceiling, as far as youâre comfortable. Then return to the starting position to complete one repetition. Flow naturally between the positions, focusing on smooth and controlled movements.","tips":null,"steps":[]},{"id":"EHE-1247","name":"Bird dog","variation":"Arms only","video":{"playbackId":"yLamiywjl3ugD00m
1nwbIkZgy693bW2WYaIC00CCHEoYjg","thumbnailTimestamp":14.71,"aspectRatio":0.5625},"primaryArea":["Lower back","Core"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Mobility","secondarySubtype":"AROM","secondaryTypes":["Mobility","Mobility.AROM"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Kneeling with your hands under your shoulders and your knees under your hips. Gently press the ground away through your arms to create stability across your upper back, keeping your shoulder blades wide, and hold your pelvis in a comfortable mid-range position. Keeping your core engaged, slowly extend one arm forward, as far as youâre comfortable. Then return to the starting position and repeat on the other side to complete one repetition. Continue alternating sides for the indicated number of repetitions before relaxing. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress, aiming to extend your arm fully in front of you.","tips":"You can place an exercise ball or firm cushion under your stomach for added support.","steps":[]},{"id":"EHE-1248","name":"Conventional deadlift ","variation":"With dowel","video":{"playbackId":"mW1Pcn4BeOrWc5bSn4H63tVhxhpVPRljCPipRc3jXcQ","thumbnailTimestamp":11,"aspectRatio":0.5625},"primaryArea":["Hip","Lower back"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Dowel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet shoulder-width apart, holding a dowel in front of your thighs with your arms fully extended. Keeping your back straight and your core engaged, hinge at the hips and slide the dowel down the front of your thighs, allowing your knees to bend slightly as it passes them. Continue lowering the dowel along your shins until it reaches about mid-shin. Pause briefly, then drive through your heels to stand tall, thrusting your hips forward at the top. Focus on driving the movement with your hips, holding the dowel close to your body, and keeping your back straight and core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-125","name":"Thigh squeeze","variation":"With bent knees","video":{"playbackId":"85H01J2y3hOPzkWOnzdMyEAIGWiVmULvHbyA8lo02HNB00","thumbnailTimestamp":17,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Foam roller"],"equipmentShown":["Exercise mat","Foam roller"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying on your back with your legs bent and a foam roller placed between your thighs, just above your knees. Using your inner thigh muscles, squeeze the foam roller firmly, holding for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":["Lying on your back, with your knees bent and your feet flat on the ground, hip width apart.","Place a foam roller between your knees.","Now squeeze the foam roller firmly between your knees, holding for 6 seconds before relaxing to complete one repetition.","Focus on using your inner thigh muscles as you squeeze."]},{"id":"EHE-1261","name":"Isometric Copenhagen side plank","variation":"With straight leg","video":{"playbackId":"vPr00EQO7Dg3T8YQ5I702wOhuVimSE4WBMoi1HukhF01vA","thumbnailTimestamp":21.23,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Core"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench"],"equipmentShown":["Exercise mat","Bench"],"targetedMuscles":["Adductor longus","Adductor brevis","Adductor magnus"],"defaultSets":2,"defaultReps":5,"defaultTime":10,"instructions":"In a side plank position with the working leg straight and placed on a bench, holding the non-working leg beneath it. Keeping your core engaged, hold your hips up, maintaining a straight line from your head to your feet. Hold this position for the indicated time before relaxing to complete one repetition. Focus on keeping the hold steady and controlled, gradually increasing the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1262","name":"Isometric Copenhagen side plank","variation":"With bent knee","video":{"playbackId":"oypqyFgxrWFhUcj019SUMExGeVMAMyICham6h5irUUJQ","thumbnailTimestamp":13.95,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Core"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench"],"equipmentShown":["Exercise mat","Bench"],"targetedMuscles":["Adductor longus","Adductor brevis","Adductor magnus"],"defaultSets":2,"defaultReps":5,"defaultTime":10,"instructions":"In a side plank position with the working leg placed on a bench and your knee bent, holding the non-working leg beneath it. Keeping your core engaged, hold your hips up, maintaining a straight line from your head to your knee. Hold this position for the indicated time before relaxing to complete one repetition. Focus on keeping the hold steady and controlled, gradually increasing the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1263","name":"Prone hamstring curl","variation":"With resistance band","video":{"playbackId":"o5K2PJlSkGDj9iRND00IeogFeeAjByUd33EILAcY5NbA","thumbnailTimestamp":4.88,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Resistance band","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down with a resistance band secured to a stationary object behind you at ankle height and the other end attached around the ankle of the working leg. Keeping your hips pressed to the ground, curl the working leg by bending your knee and bringing your heel toward your glutes, as far as youâre comfortable. Then slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-1264","name":"Knees over toes rocking","variation":"","video":{"playbackId":"CyhG2bzql58lZmWtNXliggUNi2Sm02T01IUvAHEeAVGnA","thumbnailTimestamp":7.48,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Mobility","secondarySubtype":"AROM","secondaryTypes":["Mobility","Mobility.AROM"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":["Gastrocnemius","Tibialis anterior"],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight with your feet hip-width apart and your hands resting on your hips for support. Keeping your heels firmly planted on the ground, gently shift your weight forward, bending your knees over your toes, as far as youâre comfortable, then rock back to the starting position. Continue rocking smoothly between positions for the indicated time, focusing on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-1265","name":"Lumbar self traction","variation":"","video":{"playbackId":"fPs9mmvk33VA2gbMHC8Zo1ERq54QehqufduEioLDOl00","thumbnailTimestamp":7.13,"aspectRatio":0.5625},"primaryArea":["Lower back"],"secondaryArea":[],"primaryType":"Release","primarySubtype":null,"primaryTypes":["Release"],"secondaryType":"Mobility","secondarySubtype":null,"secondaryTypes":["Mobility"],"equipmentNeeded":["None"],"equipmentShown":["Table"],"targetedMuscles":[],"defaultSets":1,"defaultReps":5,"defaultTime":5,"instructions":"Standing in a staggered stance in front of a stable table, with both hands on the edge for support. Keeping your arms extended to support your up
1per body, gently shift your weight downward, letting your hips and legs relax to create a gentle stretch or decompression in your lower back. Hold this position for the indicated time before slowly returning to standing to complete one repetition. Focus on relaxing and releasing tension through your lower back while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1269","name":"Seated chin tuck","variation":"","video":{"playbackId":"9qINGavzDoYr9OoVH01menKst01XkNMk6qvUjCaGvvrJ4","thumbnailTimestamp":13.37,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting comfortably with your feet flat on the ground and your shoulders relaxed. Gently tuck your chin back toward your throat in a small nodding motion, as if lengthening the back of your neck. Hold briefly, then slowly return, allowing a slight upward nod before starting the next repetition. Focus on keeping the movement smooth and controlled. You can place one hand lightly on the front of your neck, ensuring the muscles you feel remain relaxed throughout the exercise. ","tips":null,"steps":[]},{"id":"EHE-1274","name":"Isometric hip flexion","variation":"","video":{"playbackId":"hxtdnpOlpCMfNqxDVz500k2pnYlhoXnTx8jXhk1RjnsY","thumbnailTimestamp":7.48,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying on your back with the working leg raised so your knee is directly above your hip and bent to 90 degrees. Place your hand on top of your thigh to provide resistance. Keeping your back flat and your hips aligned, press the thigh upward into your hand while resisting the movement, holding for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":"If you have had a hip replacement, itâs important to avoid moving your hip past 90 degrees of flexion to minimize the risk of complications.","steps":[]},{"id":"EHE-1275","name":"Hamstring stretch","variation":"With a belt","video":{"playbackId":"M9bTQhVObnRPrkLadKFuHs2BvioQGasejJnYJdwVVMU","thumbnailTimestamp":6.66,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Belt","Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Lying on your back with your legs extended and a belt or strap looped around the foot of the working leg, holding the ends in your hands. Keeping your back flat on the ground, gently pull the strap to raise the leg upward while keeping it as straight as youâre comfortable, feeling a stretch along the back of your thigh. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":[]},{"id":"EHE-1277","name":"Knee mobilization","variation":"With stationary cycle","video":{"playbackId":"TN6fDefr5wGJHLaO00AJy34zgELrq8b5km9ww4ORi9cg","thumbnailTimestamp":12.11,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Stationary cycle"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":180,"instructions":"Sitting comfortably on a stationary bike with the seat adjusted as high as youâre comfortable to reduce knee bend, your feet secured on the pedals and your hands resting lightly on the handlebars. Set the resistance to the lowest setting and begin pedaling gently in a smooth, steady rhythm, focusing on bending and straightening your knees as far as youâre comfortable. You should feel a gentle stretch that may be slightly uncomfortable but still within a tolerable range. Continue for the indicated time, keeping the movement smooth and controlled. As you progress, gradually lower the seat to increase the knee bend, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1279","name":"Side steps","variation":"","video":{"playbackId":"vXyWKzCReVbCq6zp0099C300JeVQPkFoyP3EaGuDxi8pM","thumbnailTimestamp":7.26,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight with your feet shoulder-width apart and a resistance band placed around your thighs just above your knees. Hinge at the hips and bend your knees slightly, coming into a half-squat position. Keeping tension in the band, step one foot to the side, follow with the other, then repeat in the opposite direction, maintaining a steady rhythm. Continue for the indicated time before relaxing. Focus on keeping the movement controlled, maintaining constant tension in the band, and ensuring your knees track in line with your toes.","t
1ips":null,"steps":[]},{"id":"EHE-1281","name":"Sit to stand","variation":"Single leg","video":{"playbackId":"NurAVLeCxKWczcVbGrUsbmJ01fSDHs4lLPb2Qk6O7NKU","thumbnailTimestamp":4.67,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight in front of a stable chair with the working leg firmly planted and the non-working leg raised off the ground. Keeping your back straight and your core engaged, hinge at the hips, bring your chest forward, and squat down, lowering yourself with control until you are fully seated on the chair. Then push through the heel of the working leg to raise yourself back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your knee tracks in line with your toes.","tips":null,"steps":[]},{"id":"EHE-1284","name":"Marching in place","variation":"","video":{"playbackId":"hdggFb7o8EOH3VZqUFRjppU6UgrUvdybJuULd5rRcrU","thumbnailTimestamp":5.36,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Core","Knee","Foot and ankle"],"primaryType":"Cardio","primarySubtype":null,"primaryTypes":["Cardio"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight with your feet hip-width apart and your arms relaxed at your sides. Keeping your back straight and your core engaged, raise one knee toward your chest while driving the opposite arm forward. Then return to the starting position and immediately repeat on the other side. Continue alternating sides in a steady rhythm for the indicated time before relaxing. Focus on keeping the movement smooth and controlled while maintaining an upright posture throughout.","tips":null,"steps":[]},{"id":"EHE-1285","name":"Median nerve glide","variation":"","video":{"playbackId":"XiVRg00VqKu9c4fUmjGfgsyTmv32G2MW6SuZzW2ddwJ4","thumbnailTimestamp":14.68,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow","Wrist and hand","Neck"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting comfortably beside a stable surface set at a comfortable height to support your arm, with the elbow bent and palm facing up. Keeping your shoulders relaxed, straighten your elbow while extending your wrist and fingers. At the same time, gently tilt your head toward the working arm. Then return your arm and head to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, flowing naturally between the positions while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1286","name":"Ulnar nerve glide","variation":"","video":{"playbackId":"4SSGe01aq02isfvUf83H6z02nw02N3xCfEt3AmzmTsB017BA","thumbnailTimestamp":12.93,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow","Wrist and hand","Neck"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting comfortably beside a stable surface set at a comfortable height to support your arm, with your elbow and wrist extended so youâre looking at the back of your hand. Keeping your wrist extended, gently bend your elbow, bringing your hand toward your head so your palm faces up and your fingers lightly tap your cheek. At the same time, gently tilt your head down toward the working arm. Then return your arm and head to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, flowing naturally between positions while staying within your comfort level. As you progress, you can lightly pinch your index finger and thumb together to form a circle, bringing it toward your cheek so your palm faces up and looking down through the opening at the top.","t
1ips":null,"steps":[]},{"id":"EHE-1287","name":"Radial nerve glide","variation":"","video":{"playbackId":"vjYhjIoFrcDU8YNLrKWH01ZxXx5AyUL9QRFSlE6FnZt8","thumbnailTimestamp":11.63,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow","Wrist and hand","Neck"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight in a staggered stance with your shoulders relaxed and the working arm bent to 90 degrees at your side, palm facing up. Place your thumb in your palm, form a gentle fist, bend your wrist, and rotate it inward toward your body. Keeping your hand in this position, extend your arm down and slightly out to your side until you feel a mild stretch along the back of your forearm. At the same time, turn your head toward the working arm, tracking your hand with your eyes. Then return your arm and head to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, flowing naturally between positions while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1289","name":"Partial range knee extension","variation":"Bottom range","video":{"playbackId":"8hUuZCHvisOlnCePtBLgnijZT65H9qkdgGoiQl5agUk","thumbnailTimestamp":16.41,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Knee extension machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the knee extension machine with your knees bent and the pad resting just above your ankles. Grab the handles with both hands for support and keep your back pressed firmly against the seat. Extend your legs by straightening your knees only through the lower part of the movement, working within a comfortable range, then lower your legs back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1290","name":"Partial range leg press","variation":"Top range","video":{"playbackId":"mbnUQnGp1hshe00ZFzjz1N1tpwi1FHxfP01B8UuVix7X4","thumbnailTimestamp":13.53,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee","Foot and ankle"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Leg press machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the leg press machine with your feet placed on the platform roughly hip-width apart and the machine adjusted so you start with your legs nearly straight. Grab the handles for support and keep your back pressed firmly against the seat. Press the platform away by extending your legs only through the top part of the movement, working within a comfortable range. Then slowly bend your knees and return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your knees stay in line with your toes.","tips":null,"steps":[]},{"id":"EHE-1293","name":"Partial range seated hamstring curl","variation":"Bottom range","video":{"playbackId":"CFSWlmcn01Cx8G8whH1unsY40102oMHGbNa01aX2I02PheiU","thumbnailTimestamp":10.82,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Seated leg curl machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the hamstring curl machine with your back pressed firmly against the seat, with the ankle pad just above your ankles, and the machine adjusted so you start with your knees bent. From this position, curl your legs downward, working within a comfortable range. Then slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1295","name":"Roman chair","variation":"Single leg","video":{"playbackId":"lzlRAYRlnz2VwyPcspzBplVpW9VKXgcrz8s01kMQL3Vw","thumbnailTimestamp":8.77,"aspectRatio":0.5625},"primaryArea":["Hip","Core"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Roman chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Position yourself in a Roman chair with your hips supported, the working leg secured, and
1your arms crossed over your chest. Keeping your back straight and your core engaged, hinge at the hips and slowly lower your torso forward, as far as youâre comfortable. Then extend at the hips to raise your torso until you form a straight line from your head to your heel. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-1296","name":"Seated postural awareness","variation":"","video":{"playbackId":"ebJ8wnhJo02j63F44ndklcW601HqzrW6NG3xbwBTM008ac","thumbnailTimestamp":9.65,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back","Upper back","Neck"],"primaryType":null,"primarySubtype":null,"primaryTypes":[],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting comfortably with your feet flat on the ground and your hands resting lightly on your thighs. Gently tilt your pelvis forward to create a small arch in your lower back and sit tall, allowing your spine to lengthen and your head to rise naturally as your shoulder blades draw slightly back and down. Pause briefly, then slowly return to your relaxed starting position. Continue flowing gently between these positions, exploring what feels most natural, and finding a supported mid-range posture that feels comfortable and sustainable. Once you find that position, hold it for the indicated time, breathing steadily and keeping your shoulders relaxed.","tips":null,"steps":[]},{"id":"EHE-1297","name":"Chin tuck","variation":"Supported on table","video":{"playbackId":"KSfK4mbOybj1HYc02gGroymutOEt2Bzj027wlKvI4Sg5A","thumbnailTimestamp":10.93,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting comfortably with your arms resting on a table for support and leaning forward so your elbows are under your shoulders. Press your arms against the table to create stability across your upper back, keeping your shoulder blades wide, and your head in line with your body. Then gently tuck your chin back toward your throat in a small nodding motion, feeling a subtle stretch at the back of your neck. Hold briefly, ensuring the muscles at the front of your neck remain relaxed, then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-13","name":"Calf raises","variation":"Double leg on ground","video":{"playbackId":"WzUQoPDsLiIFLJFn01oDkHhsMWq8VNKHB4pO02CZxrduQ","thumbnailTimestamp":8.09,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, near a wall or a stable chair for support with your feet hip-width apart. Keeping your knees straight, push through the balls of both feet to raise your heels up, as far as youâre comfortable. Then lower your heels back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Perform the heel raises on the ground with both legs at the same time.","With straight knees, raise your heels up so youâre standing on your toes.","Then slowly lower your heels back to the ground.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering.","As you progress you can start performing the exercise with a single leg at a time."]},{"id":"EHE-1302","name":"Side-lying scapular retraction","variation":"","video":{"playbackId":"4QVRq2XSrujHHw9qxdaWOySPIFJgOtWu02006k6re7QEU","thumbnailTimestamp":12.32,"as
1pectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":["Neck"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Pillow","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on the non-working side with a pillow under your head, resting the working arm on a pillow in front of you so itâs positioned slightly forward and upward, with the elbow slightly bent. Place the non-working hand on the area around your shoulder blade to feel the movement. From this position, gently draw your shoulder blade back and down toward your spine. Hold briefly, then relax and return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring it comes from your shoulder blade while keeping your shoulder and arm relaxed.","tips":null,"steps":[]},{"id":"EHE-1303","name":"Seated scapular retraction","variation":"","video":{"playbackId":"jnD3c102yiUGCNxLHWYq9xl01EP5huROXcktc5Pcw6B4Q","thumbnailTimestamp":8.32,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":["Neck"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting comfortably with your feet flat on the ground and your hands resting lightly on your thighs. Gently tilt your pelvis forward to create a small arch in your lower back and sit tall, allowing your head to rise naturally. Pause at the top, where your back feels supported and comfortable in a natural mid-range position. From this position, gently draw your shoulder blades back and down toward your spine, as far as you\'re comfortable. Hold briefly then relax to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring it comes from your shoulder blades while keeping your shoulders and arms relaxed.","tips":null,"steps":[]},{"id":"EHE-1304","name":"Shoulder flexion","variation":"With bent arm","video":{"playbackId":"Q6R00XmZ02ipXsDtnj24MY1cCyMYhNLIyiklKNp01UmE1A","thumbnailTimestamp":16.93,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Neck","Upper back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart in a staggered stance and your arms relaxed by your sides. Place the non-working hand on your chest to ensure it stays stable throughout the exercise. Start by bending the working arm to 90 degrees at your side with your thumb pointing upward. From this position, raise your arm straight out in front of you, as far as youâre comfortable, then slowly lower it back down to your side and extend your elbow to return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring it comes from your shoulder while keeping your chest stable. As you progress, gradually increase the range until you can raise your arm fully overhead.","tips":null,"steps":[]},{"id":"EHE-1307","name":"Chin tuck with rotation","variation":"Supported on table","video":{"playbackId":"QE027FaaavWusyhdJdZuqLBywaKDWSzCjhmS0049oNRLs","thumbnailTimestamp":10.89,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting comfortably with your arms resting on a table for support and leaning forward so your elbows are under your shoulders. Press your arms against the table to create stability across your upper back, keeping your shoulder blades wide, and your head in line with your body. Then gently tuck your chin back toward your throat in a small nodding motion, feeling a subtle stretch at the back of your neck. From this position, slowly turn your head to one side, only about half
1way toward your shoulder or as far as youâre comfortable, then rotate to the other side in a smooth, continuous motion to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring the muscles at the front of your neck remain relaxed throughout.","tips":null,"steps":[]},{"id":"EHE-1308","name":"Active neck flexion and extension","variation":"Supported on table","video":{"playbackId":"QcjG6brigmSFXMwRIT01X616PMigYny94jrnCWL5oik00","thumbnailTimestamp":10.61,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting comfortably with your arms resting on a table for support and leaning forward so your elbows are under your shoulders. Press your arms against the table to create stability across your upper back, keeping your shoulder blades wide, and your head in line with your body. Then gently tuck your chin back toward your throat in a small nodding motion, feeling a subtle stretch at the back of your neck. From this position, slowly lower your head as if looking down, bringing your chin toward your chest, then slowly raise your head to look slightly upward, moving only within a comfortable range. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1310","name":"Chin tuck with shoulder abduction","variation":"Supported on table","video":{"playbackId":"IQjakF4s9Te0202iOcHNMW2SrPD9qvCmXvkLrXKmR5GeQ","thumbnailTimestamp":15.56,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":["Shoulder"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting comfortably with your arms resting on a table for support and leaning forward so your elbows are under your shoulders. Press your arms against the table to create stability across your upper back, keeping your shoulder blades wide, and your head in line with your body. Then gently tuck your chin back toward your throat in a small nodding motion, feeling a subtle stretch at the back of your neck. From this position, slowly raise one arm out to the side as far as youâre comfortable, then lower it back to the starting position to complete one repetition. Continue for the indicated number of repetitions, alternating sides each time. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-1311","name":"Scapular wall slide","variation":"","video":{"playbackId":"2gwQezeGYV3pHw4V7qzBK5X01Dph009KwkCMnJrOm9i8E","thumbnailTimestamp":9.13,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Neck"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight facing a wall with your feet shoulder-width apart and your elbows and forearms resting against the wall at a comfortable height. Keeping your forearms pressed gently against the wall, slowly slide your arms upward, as far as youâre comfortable. Then slide your arms back down to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-1317","name":"Sciatic nerve glide","variation":"Seated","video":{"playbackId":"BdhVqEtDOjH1oLTJl1wPhqnJGRjVIoUrzk5f1027jk9s","thumbnailTimestamp":8.98,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":["Lower back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Pillow"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting comfortably with your feet flat on the ground and your hands resting lightly on your thighs. Keeping your toes gently pulled toward your shin, raise the working leg straight out in front of you, straightening your knee as far as youâre comfortable. At the same time, gently raise your chin, tilting your head back and looking slightly upward. Hold briefly, then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, flowing naturally between the positions while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1321","name":"Pogo jumps","variation":"Single leg","video":{"playbackId":"pwbmY5Xf3jGq2RJkRQ3ofjw6wcoaHyj02WykekRBTiik","thumbnailTimestamp":2.52,"aspectRatio":0.5625},"primaryArea":["Knee","Foot and ankle"],"secondaryArea":[],"primaryType":"Jumps","primarySubtype":"Plyometric","primaryTypes":["Jumps","Jumps.Plyometric"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight on the working leg with the non-working leg raised off the ground. Keeping your knee slightly bent and your core engaged, jump repeatedly in a quick, spring-like motion, pushing through the ball of your foot and pulling your toes up toward your shin during each jump. Make each ground contact short and reactive, immediately rebounding into the next jump. Continue for the indicated time before relaxing, focusing on staying light and rhythmic.","tips":null,"steps":[]},{"id":"EHE-1322","name":"Roman chair","variation":"With weight","video":{"playbackId":"gTcOxpESNNwqflPAPU7qEptKHyUODKORZd8xNhu9HUk","thumbnailTimestamp":10.09,"aspectRatio":0.5625},"primaryArea":["Hip","Core"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Roman chair","Weight plate"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Position yourself in a Roman chair with your hips supported, your feet secured, and
1your arms crossed over your chest holding a weight. Keeping your back straight and your core engaged, hinge at the hips and slowly lower your torso forward, as far as youâre comfortable. Then extend at the hips to raise your torso until you form a straight line from your head to your heels. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-1324","name":"Upright row","variation":"With weights","video":{"playbackId":"Xl11X5QmrsW00wrMqfwo01U02bdtucLxHDtE6WsXT44NPw","thumbnailTimestamp":6.59,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Dumbbell"],"equipmentShown":["Dumbbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart, holding a weight in each hand in front of your thighs with your palms facing your body. Keeping your back straight and your core engaged, pull the weights straight up along your body toward your chest, leading with your elbows. Then slowly lower the weights back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled and avoid shrugging your shoulders excessively.","tips":null,"steps":[]},{"id":"EHE-1325","name":"Hip cable clock","variation":"With support","video":{"playbackId":"GyWjMA502K8vgRZ7LJ6AOrqJ29gqJ4SGbVubjHHDns9c","thumbnailTimestamp":15.39,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Cables"],"equipmentShown":["Cables"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight facing the cable machine with the ankle strap attached to the working leg and the pulley positioned at ankle height. Hold the machine or a dowel for balance if needed. Keeping your hips aligned and the working leg straight, raise it back toward the ceiling, ensuring you donât round your lower back. Then turn so the non-working side faces the machine and raise the leg out to the side, keeping the knee behind your hips. Next, turn your back to the machine and raise the working leg forward in front of your body. Finally, with the working side facing the machine and the leg slightly out to the side to maintain tension, pull it in toward the midline of your body. Perform the indicated repetitions in each direction before repositioning for the next, focusing on smooth, controlled movements.","tips":null,"steps":[]},{"id":"EHE-1326","name":"Hamstring glider","variation":"","video":{"playbackId":"6mqQlaXAqJKJ6SRXAAxzDiT5Pz7kY1A01yAhMH4aZLYU","thumbnailTimestamp":10.34,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Barbell","Towel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart, holding a barbell securely in front of you. Place a towel or slider under the non-working leg. Keeping the heel of the working leg firmly planted and your knee slightly bent, slide the non-working leg backward while lowering your hips as far as youâre comfortable. Then push through the heel of the working leg to pull yourself back, sliding the non-working leg forward to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-1328","name":"Isometric Roman chair","variation":"Single leg","video":{"playbackId":"01QkviBcA1U6mS01zcQX1T8PUez5Y9mrwhLc914Qp75WE","thumbnailTimestamp":8.54,"aspectRatio":0.5625},"primaryArea":["Hip","Core"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Roman chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Position yourself in a Roman chair with your hips supported, the working leg secured, and
1your arms crossed over your chest. Keeping your core engaged, extend your hips forming a straight line from your head to your heel. Hold this position for the indicated time before relaxing to complete one repetition. Focus on keeping the hold steady and controlled, gradually increasing the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1329","name":"Partial range hip adduction","variation":"With cables","video":{"playbackId":"cTVhxkz02JKLBGpJTm3Kkhx9ghzPQZm7AeHi0066Gqjpw","thumbnailTimestamp":9.24,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Cables"],"equipmentShown":["Cables"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with the working side facing the cable machine, the ankle strap attached to the working leg and the pulley positioned at ankle height. Hold the machine or a dowel for balance if needed. Start with the working leg slightly out to the side to keep tension in the cable. Keeping the working leg straight, pull it inward toward the midline of your body without crossing it, as far as youâre comfortable. Then slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-1331","name":"Seated calf raise","variation":"","video":{"playbackId":"DIxNlGFpEaQoZfHaXoQHRR00fvQBZT500ZZ6roPpjwoKw","thumbnailTimestamp":14.57,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Seated calf raise machine"],"targetedMuscles":["Soleus"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the seated calf raise machine with your knees bent and the balls of your feet placed on the edge of the platform, with your heels hanging off. Rest your thighs under the pads and grab the handles for support. Press through the balls of your feet to raise your heels as high as comfortable. Then slowly lower your heels back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-1332","name":"Partial range knee mobilization","variation":"With stationary cycle","video":{"playbackId":"0054jfFJhHRbONXbzdcZT8FEYM02kWjnPp4hvDlsuz2Z00","thumbnailTimestamp":12.38,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Stationary cycle"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting comfortably on a stationary bike with the seat adjusted as high as youâre comfortable to reduce knee bend, your feet secured on the pedals and your hands resting lightly on the handlebars. Set the resistance to the lowest setting and gently pedal partway forward, bending your knee only as far as youâre comfortable. Then reverse the motion and pedal partway backward to return to the starting position. Continue alternating forward and backward in a smooth, steady rhythm for the indicated time. You should feel a gentle stretch that may be slightly uncomfortable but still within a tolerable range. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1333","name":"Supine clamshell","variation":"With a resistance band","video":{"playbackId":"GDE1xvBdjPny9uFMyNa202PlefRxR8k33SPDkONJZEJA","thumbnailTimestamp":12.77,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Resistance band","Exercise mat"],"targetedMuscles":["Gluteus medius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your knees bent, feet flat on the ground, and a resistance band placed around your thighs just above your knees. Keeping your feet planted on the ground, gently rotate your knees outward against the bandâs resistance, as far as youâre comfortable. Then slowly return your knees to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1335","name":"Intervals","variation":"","video":{"playbackId":"02RW02rRIs6PHIyDHGxv74AXjB6dIDBQ354AEQ5GmFi6g","thumbnailTimestamp":3.25,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee","Foot and ankle"],"primaryType":"Cardio","primarySubtype":null,"primaryTypes":["Cardio"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Treadmill"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":600,"instructions":"Standing straight with your arms relaxed at your sides. Begin walking at a comfortable pace, then increase your speed to the desired intensity, such as jogging, running, or sprinting, for the indicated time. Return to walking to re
1cover, then repeat for the indicated number of intervals. Focus on maintaining an upright posture and keeping your steps smooth and controlled, gradually increasing the pace or duration of the intervals as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1336","name":"Bird dog","variation":"Legs only","video":{"playbackId":"tyUbwOOMOHNXmz29qsQ4zsS7f00PYVcnw5Mc00yiOJG900","thumbnailTimestamp":15.02,"aspectRatio":0.5625},"primaryArea":["Lower back","Core"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Mobility","secondarySubtype":"AROM","secondaryTypes":["Mobility","Mobility.AROM"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Kneeling with your hands under your shoulders and your knees under your hips. Gently press the ground away through your arms to create stability across your upper back, keeping your shoulder blades wide, and hold your pelvis in a comfortable mid-range position. Keeping your core engaged, slowly extend one leg straight back, sliding it along the ground as far as youâre comfortable. Then return to the starting position and repeat on the other side to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range until you can extend and raise your leg fully behind you.","tips":"You can place an exercise ball or firm cushion under your stomach for added support.","steps":[]},{"id":"EHE-1338","name":"Sciatic nerve glide","variation":"Side-lying","video":{"playbackId":"f6Ot2fyuHGLwz47QapbPoYJCFz7qZM01yD7olft2i00tE","thumbnailTimestamp":12.8,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":["Lower back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Pillow","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on the non-working side with your knees bent and stacked and a pillow placed between them for comfort. Keeping your toes gently pulled toward your shin, extend the top leg straight out in front of you, straightening your knee as far as youâre comfortable. At the same time, gently raise your chin, tilting your head back and looking slightly upward. Hold briefly, then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, flowing naturally between the positions while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-134","name":"Step over","variation":"With heel tap","video":{"playbackId":"JE2PxkCvE89MOUcnNbLRN5hwd3mpwumsnqNXMj5hC00I","thumbnailTimestamp":6.06,"aspectRatio":0.5625},"primaryArea":["Foot and ankle","Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["Chair","Step"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight near a wall or a stable chair for support, with the working foot on a low step or a book in front of you. Shift your weight onto the front foot and raise the back foot off the ground, bringing it over the step and slowly lowering it toward the ground in front of you, allowing your heel to touch the ground without putting any weight on it. Then reverse the movement, returning to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your knee tracks in line with your toes.","tips":null,"steps":["Standing straight, with the working leg on a low step or book.","Keep the non working leg on the ground behind you.","Shift your weight onto the front foot while raising the back foot off the ground.","Now bring it over the step and lower it toward the ground in front of you, allowing your heel to touch the ground without putting any weight on it.","Then slowly return to the starting position to complete one repetition."]},{"id":"EHE-1343","name":"Scapular push-up","variation":"Against wall","video":{"playbackId":"zcpCZ9whB47sSivoMEGMQ3DHOpFVZA54ZRv2sJHc8kg","thumbnailTimestamp":6.78,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Mobility","secondarySubtype":"AROM","secondaryTypes":["Mobility","Mobility.AROM"],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":["Serratus anterior"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight facing a wall, place your hands on the wall at shoulder height and shoulder-width apart. Keeping your arms fully extended, let your chest move slightly toward the wall, bringing your shoulder blades together. Then press your chest away from the wall, driving your shoulder blades apart at the top to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your arms stay straight.","tips":null,"steps":[]},{"id":"EHE-1345","name":"Tandem balance","variation":"On unstable surface","video":{"playbackId":"B42n8a3NhcBiKm601I00VCLj9GGTf025SshDMXxare2p6o","thumbnailTimestamp":5.78,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Balance","primarySubtype":null,"primaryTypes":["Balance"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Balance pad","Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight on a balance pad near a wall or stable chair for support. Place one foot directly in front of the other so the heel of the front foot touches the toes of the back foot, or as close as youâre comfortable. Hold balance for the indicated time before relaxing. Focus on maintaining good form and stability, gradually narrowing your stance or increasing the duration as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1346","name":"Tandem walk","variation":"","video":{"playbackId":"9ynfsprawV3IyXzGZLpJSOcVWDn2m2M9I02bRP3pYQqU","thumbnailTimestamp":13.76,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Balance","primarySubtype":null,"primaryTypes":["Balance"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight near a wall or stable surface for support. Place one foot directly in front of the other so the heel of your front foot is touching, or nearly touching, the toes of your back foot. From this position, begin walking forward slowly in a straight line using a heel-to-toe pattern. Continue walking for the indicated number of steps before relaxing. Focus on maintaining good form and stability, keeping your steps smooth, steady, and controlled.","tips":null,"steps":[]},{"id":"EHE-1347","name":"Incline reverse fly","variation":"With weights","video":{"playbackId":"J24vtIBqTPlsDyg01y6nMmxzRWsHE6Q00VWyH3DsZBCKA","thumbnailTimestamp":10.85,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Dumbbell","Bench","Weight/s"],"equipmentShown":["Bench","Dumbbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down on an incline bench holding a weight in each hand, with your arms hanging straight down below your shoulders and your palms facing each other. Keeping your back straight and your elbows slightly bent, raise your arms out to the sides in a wide arc, as far as youâre comfortable, squeezing your shoulder blades together at the top. Then slowly lower the weights back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled and avoid shrugging your shoulders excessively.","tips":null,"steps":[]},{"id":"EHE-1348","name":"Double leg balance","variation":"","video":{"playbackId":"IFknInJ7MNcCpYuEuo01Io5fYxmrdIkJT00ilEKNZJ5OY","thumbnailTimestamp":7.8,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Balance","primarySubtype":null,"primaryTypes":["Balance"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight near a wall or a stable chair for support. Place your feet together, or as close as youâre comfortable and hold balance for the indicated time. Focus on maintaining good form and stability, gradually narrowing your stance or increasing the duration as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1349","name":"Double leg balance","variation":"On unstable surface","video":{"playbackId":"w6GPGjQLc4zAmSS1bbX4p4swjubvOF2sQFGUIFVB0118","thumbnailTimestamp":5.48,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Balance","primarySubtype":null,"primaryTypes":["Balance"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Balance pad"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight on a balance pad near a wall or a stable chair for support. Place your feet together, or as close as youâre comfortable and hold balance for the indicated time. Focus on maintaining good form and stability, gradually narrowing your stance or increasing the duration as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-135","name":"Standing hip flexion","variation":"With resistance band","video":{"playbackId":"hkQMg54M3KYm77cT9NwsT2S1zmbSJU19FUNOAdug00vI","thumbnailTimestamp":6.64,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Chair","Looped resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight near a wall or a stable chair for support, with a resistance band around your feet. Keeping your hips aligned, raise the working leg up to hip height, or as far as youâre comfortable, against the bandâs resistance. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":"If you have had a hip replacement, itâs important to avoid moving your hip past 90 degrees of flexion to minimize the risk of complications.","steps":["Standing straight, with your feet hip width apart.","Place a resistance band around your feet, as close to your toes as possible.","Now raise the working leg off the ground against the resistance of the band, flexing your hip as you bring your knee up toward your chest.","Then lower it back to the starting position.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-1350","name":"Semi tandem balance","variation":"","video":{"playbackId":"zCLhEKtQ3Zd1Wn1s7TO01qTWmAOc49qxbJRfhpR2ox1Q","thumbnailTimestamp":4.23,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Balance","primarySubtype":null,"primaryTypes":["Balance"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight near a wall or a stable chair for support. Place one foot slightly in front and to the side of the other, so the heel of the front foot is aligned with the arch of the back foot, or as close as youâre comfortable. Hold balance for the indicated time before relaxing. Focus on maintaining good form and stability, gradually narrowing your stance or increasing the duration as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1351","name":"Semi tandem balance","variation":"On unstable surface","video":{"playbackId":"8vq2WjtT4MOKlLHDzWQ7dNrYXqM02yMnAtZ2oGY018Rio","thumbnailTimestamp":5.35,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Balance","primarySubtype":null,"primaryTypes":["Balance"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Balance pad","Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight on a balance pad near a wall or a stable chair for support. Place one foot slightly in front and to the side of the other, so the heel of the front foot is aligned with the arch of the back foot, or as close as youâre comfortable. Hold balance for the indicated time before relaxing. Focus on maintaining good form and stability, gradually narrowing your stance or increasing the duration as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1353","name":"Prone hamstring curl","variation":"","video":{"playbackId":"YAxR01fnSDt01YMHiEtS401vXMPKhjOUBl7902qXU602A1hY","thumbnailTimestamp":23.09,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Prone leg curl machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down on the hamstring curl machine with your legs extended and the pad resting just above your ankles. Grab the handles with both hands for support and keep your hips pressed firmly against the bench. Curl both legs upward by bending your knees, bringing your heels toward your glutes, as far as youâre comfortable. Then slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your hips stay down throughout.","tips":null,"steps":[]},{"id":"EHE-1354","name":"Single leg prone hamstring curl","variation":"","video":{"playbackId":"f76tFct00WvQ2urTMVoLWkS7E01VY7HWnt02ZTarkwPoNE","thumbnailTimestamp":20.85,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Prone leg curl machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down on the hamstring curl machine with your legs extended and the pad resting just above your ankles. Grab the handles with both hands for support and keep your hips pressed firmly against the bench. Curl the working leg upward by bending your knee, bringing your heel toward your glutes, as far as youâre comfortable, while keeping the non-working leg relaxed. The
1n slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your hips stay down throughout.","tips":null,"steps":[]},{"id":"EHE-1355","name":"Eccentric prone hamstring curl","variation":"","video":{"playbackId":"vRvy3f00imSapQ1ZoB00f2NjLs902aXKfnnYC502HcAbgjg","thumbnailTimestamp":13.55,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Prone leg curl machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down on the hamstring curl machine with your legs extended and the pad resting just above your ankles. Grab the handles with both hands for support and keep your hips pressed firmly against the bench. Curl both legs upward by bending your knees, bringing your heels toward your glutes as far as youâre comfortable. Then lower the non-working leg and slowly return the weight to the starting position using only the working leg to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your hips stay down throughout.","tips":null,"steps":[]},{"id":"EHE-1356","name":"Isometric prone hamstring curl","variation":"","video":{"playbackId":"HvjySvVE000201qw2XX241RpAMXWoDsSgHmYiGLTo7KPMM","thumbnailTimestamp":13.05,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Prone leg curl machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying face down on the hamstring curl machine with your legs extended and the pad resting just above your ankles. Grab the handles with both hands for support and keep your hips pressed firmly against the bench. Curl both legs upward by bending your knees until you reach the desired knee angle. Then lower the non-working leg and hold the weight with the working leg for the indicated time. After each hold, use both legs together to return to the starting position. Focus on keeping the hold steady and controlled, ensuring your hips stay down throughout.","tips":null,"steps":[]},{"id":"EHE-1357","name":"Partial range prone hamstring curl","variation":"Top range","video":{"playbackId":"u6ek02EOsuFE8BPbTEweUrOKjd6fcmvB5H01QnD4lLoIM","thumbnailTimestamp":13.15,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Prone leg curl machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down on the hamstring curl machine with your legs extended and the pad resting just above your ankles. Grab the handles with both hands for support and keep your hips pressed firmly against the bench. Curl your legs upward by bending your knees only through the lower part of the movement, working within a comfortable range. Then slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1358","name":"Partial range calf raise","variation":"With heel elevation","video":{"playbackId":"CsxDf9pFpa2WryBjs41Yik8LXtlkGm2FgKewimBJtqs","thumbnailTimestamp":3.62,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Step","Chair"],"targetedMuscles":["Soleus"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with your feet hip-width apart and your heels elevated on a small step or book. Push through the balls of your feet to raise your heels up, as far as youâre comfortable. Then lower them back down to the step to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-1359","name":"Walk on toes","variation":"Partial range","video":{"playbackId":"ZQCfyyU1IQPTzFNVqWO01b01sP4wPW5lx597cTypwIB00Q","thumbnailTimestamp":10.35,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight with your feet hip-width apart. Raise your heels slightly off the ground, or as far as youâre comfortable, balancing on the balls of your feet. Keeping your heels lightly raised, walk forward for the indicated number of steps before relaxing. Focus on taking small, controlled steps and gradually increasing the range as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-136","name":"Hamstring bridge","variation":"Double leg on ground","video":{"playbackId":"eiWrgEPG6XOAwqpW7bAk5Fmz9txEjHiVnqJN5z9VBGQ","thumbnailTimestamp":10.7,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your knees bent as wide as youâre comfortable, and your heels on the ground, hip-width apart. Press through your heels to raise your hips toward the ceiling, forming a straight line from your shoulders to your knees. Then lower your hips back to the starting position to complete one repetition. Gradually increase the angle of your knees as you progress to target the hamstrings more effectively, while staying within your comfort level.","tips":null,"steps":["Lying on your back with your knees bent at a wide angle and your feet flat on the ground.","Raise your hips toward the ceiling forming a straight line from your shoulders to your knees.","Then lower yourself back to the starting position.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-1360","name":"Hamstring bridge catch","variation":"","video":{"playbackId":"02zVUnXoxdxbOPagsOVEFqu4WYdCHGq009ups3PjjObOc","thumbnailTimestamp":8.96,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench"],"equipmentShown":["Bench","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with the non-working leg bent and your foot flat on the ground, holding the working leg straight above your hips. Raise your hips, forming a straight line from your shoulders to your knee, and explosively snap the working leg down onto the bench while raising the opposite leg off the ground. Catch your weight with the working leg on the bench, then reset to the starting position to complete one repetition. Focus on moving explosively while keeping your hips level and controlling the cat
1ch.","tips":null,"steps":[]},{"id":"EHE-1361","name":"Ankle mobilization","variation":"With resistance band","video":{"playbackId":"NBQl00vSME5CnuIS5eigtPYDCvVqFrAIH9BC8h4D3IPA","thumbnailTimestamp":13.91,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight near a wall or a stable chair for support, place your working foot firmly on a box in front of you with a resistance band looped just above your ankle and anchored behind you around your back foot. Keeping your heel firmly planted on the box, lean forward, gently moving your knee over your toes and allowing your ankle to bend as far as youâre comfortable while the band provides backward pull. Hold briefly before returning to the starting position. Continue for the indicated time before relaxing. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-1362","name":"Shoulder flexion","variation":"With straight arm","video":{"playbackId":"e1ktZxESraBVgsMhMFrL8d9C5LHZspiX9b00R8lAVA2Q","thumbnailTimestamp":20.5,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Neck","Upper back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart in a staggered stance and your arms relaxed by your sides. Place the non-working hand on your chest to ensure it stays stable throughout the exercise. Keeping the working arm straight with your thumb pointing upward, slowly raise it straight out in front of you, as far as youâre comfortable. Then lower it back down to your side to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring it comes from your shoulder while keeping your chest stable. As you progress, gradually increase the range until you can raise your arm fully overhead.","tips":null,"steps":[]},{"id":"EHE-1363","name":"Scapular push-up","variation":"With support","video":{"playbackId":"02exyJ3hU2a9iIbsegXI84w00N3QFbzvcFojym2ryu3JU","thumbnailTimestamp":9.89,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Mobility","secondarySubtype":"AROM","secondaryTypes":["Mobility","Mobility.AROM"],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table"],"targetedMuscles":["Serratus anterior"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting comfortably with your arms resting on a table for support and leaning forward so your elbows are under your shoulders. Keeping your arms supported and your back straight, let your chest lower slightly toward the table, bringing your shoulder blades together. Then press your chest gently away from the table, driving your shoulder blades apart to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring it comes from your shoulder blades.","tips":null,"steps":[]},{"id":"EHE-1364","name":"Chin tuck with rotation","variation":"Kneeling","video":{"playbackId":"Tpq47h6SZ7ENsSN5iiWkEXvno9k01XvFLRoJwJcfSQvA","thumbnailTimestamp":21,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Kneeling with your hands under your shoulders and your knees under your hips. Gently press the ground away through your arms to create stability across your upper back, keeping your shoulder blades wide, and hold your pelvis in a comfortable mid-range position. Gently tuck your chin back toward your throat in a small nodding motion, feeling a subtle stretch at the back of your neck. From this position, slowly turn your head to one side, only about half
1way toward your shoulder or as far as youâre comfortable, then rotate to the other side in a smooth, continuous motion to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring the muscles at the front of your neck remain relaxed throughout.","tips":null,"steps":[]},{"id":"EHE-1365","name":"Active neck flexion and extension","variation":"Kneeling","video":{"playbackId":"LlbYfcw7kStkXO5AcQw00LwpNEU988m3QZdDBtXS3sBY","thumbnailTimestamp":25.5,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Kneeling with your hands under your shoulders and your knees under your hips. Gently press the ground away through your arms to create stability across your upper back, keeping your shoulder blades wide, and hold your pelvis in a comfortable mid-range position. Then gently tuck your chin back toward your throat in a small nodding motion, feeling a subtle stretch at the back of your neck. From this position, slowly lower your head as if looking down, bringing your chin toward your chest, then gently raise your head to look slightly upward, moving only within a comfortable range. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1366","name":"Chin tuck","variation":"Kneeling","video":{"playbackId":"5QT4NApyAn4kJDC8nCpgEftcaTiuvZ02dNYUtxm8fB01I","thumbnailTimestamp":14.98,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Kneeling with your hands under your shoulders and your knees under your hips. Gently press the ground away through your arms to create stability across your upper back, keeping your shoulder blades wide, and hold your pelvis in a comfortable mid-range position. Then gently tuck your chin back toward your throat in a small nodding motion, feeling a subtle stretch at the back of your neck. Hold briefly, ensuring the muscles at the front of your neck remain relaxed, then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-1367","name":"Chin tuck with shoulder abduction","variation":"Kneeling","video":{"playbackId":"F8VvQfhWcYvZRrXE00mBmT7UrGQe02Fh8aU92w5TFfQmM","thumbnailTimestamp":25.58,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":["Shoulder"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Kneeling with your hands under your shoulders and your knees under your hips. Gently press the ground away through your arms to create stability across your upper back, keeping your shoulder blades wide, and hold your pelvis in a comfortable mid-range position. Then gently tuck your chin back toward your throat in a small nodding motion, feeling a subtle stretch at the back of your neck. From this position, slowly raise one arm out to the side as far as youâre comfortable, then lower it back to the starting position to complete one repetition. Continue for the indicated number of repetitions, alternating sides each time. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-1368","name":"Chin tuck with shoulder flexion","variation":"Supported on table","video":{"playbackId":"x8t022r3beXDAs9spDjTwdok7qpMtoNJi02np1VG8T4Xg","thumbnailTimestamp":17.75,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":["Shoulder"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting comfortably with your arms resting on a table for support and leaning forward so your elbows are under your shoulders. Press your arms against the table to create stability across your upper back, keeping your shoulder blades wide, and your head in line with your body. Then gently tuck your chin back toward your throat in a small nodding motion, feeling a subtle stretch at the back of your neck. From this position, slowly raise one arm straight out in front of you, as far as youâre comfortable, then lower it back to the starting position to complete one repetition. Continue for the indicated number of repetitions, alternating sides each time. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress, aiming to extend your arm fully in front of you.","tips":null,"steps":[]},{"id":"EHE-137","name":"Glute bridge","variation":"With walkout","video":{"playbackId":"n6INifYUQ6w5QHkcaUGooxx8nq0201QtETLucM1UZvecg","thumbnailTimestamp":16,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your knees bent and your feet flat on the ground, hip-width apart. Begin by raising your hips toward the ceiling, forming a straight line from your shoulders to your knees. Keeping your hips raised, take small steps with your feet, walking them out away from your body, as far as youâre comfortable, or until your legs are completely extended, without lowering your hips to the ground. Then walk your feet back toward your glutes, returning to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["Lying on your back with your knees bent and your feet flat on the ground.","Raise your hips toward the ceiling forming a straight line from your shoulders to your knees and hold that position.","Now without allowing your hips to drop, take small steps forward, extending your legs as far as youâre comfortable with.","Hold the extended position for 2 seconds.","Then take small steps backward, returning to the starting position to complete one repetition."]},{"id":"EHE-1370","name":"Sternocleidomastoid self massage","variation":"","video":{"playbackId":"yUkcPaVcKcqDuMiv4jvDAnmTkSAe2eSoEkPhzO2JI7k","thumbnailTimestamp":7.97,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Self massage","primaryTypes":["Release","Release.Self massage"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Sternocleidomastoid"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting comfortably with your back straight and shoulders relaxed. Using your thumb and fingers on the working side, grasp the long muscle along the front and side of your neck, running from just below your ear toward your collarbone. Apply firm pressure and hold, then slowly turn your head slightly toward the same-side shoulder. Relax your grip and return your head to the starting position before repeating. Continue for the indicated time, taking slow, deep breaths and gradually working along the length of the muscle, focusing on any tight or tender areas.","tips":null,"steps":[]},{"id":"EHE-1371","name":"Latissimus self massage","variation":"","video":{"playbackId":"pWN02gagJsSou3TR2VDW1ZbRZlvbKFXMpbP6O6yMQ8Yc","thumbnailTimestamp":16.89,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":["Shoulder"],"primaryType":"Release","primarySubtype":"Self massage","primaryTypes":["Release","Release.Self massage"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table"],"targetedMuscles":["Latissimus dorsi"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting comfortably with the arm of the working side resting on a table, allowing the shoulder to relax. Using your opposite hand, reach across your body toward the side of your ribcage until you feel a broad, flat muscle just below your armpit along the side of your back. Grasp this area firmly with your fingers and apply steady pressure, holding briefly before releasing. Continue for the indicated time, taking slow, deep breaths and gradually working along the length of the muscle, focusing on any tight or tender areas.","tips":null,"steps":[]}
1,{"id":"EHE-1372","name":"Neck self massage","variation":"With massage ball","video":{"playbackId":"UiDFuqfEfxI02Fz00uiI9j8avMn7Qfx5aNrjItNEVgVIw","thumbnailTimestamp":15.3,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Massage ball","primaryTypes":["Release","Release.Massage ball"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Massage ball","Wall"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight with your back against a wall. Place a massage ball between the wall and the muscles at the back of your neck. Gently lean into the ball to apply pressure on any tight or tender spots, avoiding direct pressure on the spine. You can adjust the ballâs position by slowly bending your knees or gently rotating your head. Hold the pressure for the indicated time, taking slow, deep breaths and allowing the tension in the muscle to gradually decrease.","tips":null,"steps":[]},{"id":"EHE-1375","name":"Scorpion kick","variation":"","video":{"playbackId":"v4I3Vqt2Qg2iok902zk01R63Suzz801F02vGF01xrctweiI4","thumbnailTimestamp":12.46,"aspectRatio":0.5625},"primaryArea":["Lower back"],"secondaryArea":["Hip"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down on the ground with your arms extended straight out to the sides. Bend one knee and raise the leg off the ground, then reach it across your body toward the opposite side, gently rotating your hips as you lower your foot toward the ground, as far as youâre comfortable. Then slowly return to the starting position and repeat on the other side to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress, while keeping your chest as close to the ground as youâre comfortable.","tips":null,"steps":[]},{"id":"EHE-1376","name":"Gait training","variation":"Weight-bearing","video":{"playbackId":"KIqxMsFAUA47oox00o01q1gnSmGHulAcW8RcWen3S6whI","thumbnailTimestamp":5.84,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee","Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Mobility","secondarySubtype":null,"secondaryTypes":["Mobility"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight with your feet hip-width apart and your arms relaxed at your sides. Walk forward in small, deliberate steps, placing as much weight on the affected side as youâre comfortable with, aiming to distribute your weight evenly between both sides as you build confidence. Continue walking for the indicated time before relaxing. As you progress, gradually increase the weight on the affected side and lengthen your stride, focusing on walking as naturally and smoothly as possible without limping, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-138","name":"Lying hip flexion","variation":"With straight leg","video":{"playbackId":"br2X02Em7DGpGxNcUe01G9Pe4DTeVtpejOcd3CHYTfkW4","thumbnailTimestamp":12,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back, with the working leg extended straight out. Keeping your knee straight, raise the working leg toward the ceiling, as far as youâre comfortable. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":"If you have had a hip replacement, itâs important to avoid moving your hip past 90 degrees of flexion to minimize the risk of complications.","steps":["Lying on your back, with the non working leg bent and the working leg extended straight out.","Keeping the working leg straight, raise it up toward the ceiling.","Then lower it back to the starting position.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-1380","name":"Seated hamstring stretch","variation":"","video":{"playbackId":"6dWeZQQSA1Ibgnc31A00jdTVIzQKiUBULuSBppjdNz02c","thumbnailTimestamp":7.89,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting tall on a stable chair with the working leg extended straight out in front of you and the heel resting on the floor. Keeping your back straight and the knee slightly bent, hinge at the hips and lean forward until you feel a stretch along the back of your thigh. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":[]},{"id":"EHE-1381","name":"Isometric calf raise","variation":"With barbell","video":{"playbackId":"lMQCc6pHvnARco8db8BM1qw8KlLt7LiufEnD02pjj9Ro","thumbnailTimestamp":8.53,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell"],"equipmentShown":["Barbell"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Standing straight in front of a racked and loaded barbell. Position yourself under the bar so it rests across your upper back and raise the non-working leg off the ground, bringing your knee toward your chest. Keeping the working leg straight, press through the ball of your foot to raise your heel, driving upward into the barbell without moving it. Hold for the indicated time, then slowly lower your heel back down to complete one repetition. Continue alternating sides until you complete the indicated number of repetitions on each leg. Focus on generating steady, controlled tension through the calf, gradually increasing the intensity as you progress while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1382","name":"Explosive calf raise","variation":"With knee drive","video":{"playbackId":"mHgUOLed7ddQpMt01Fh5dtUgxU01cwAp4m5sNV3Fj8Spo","thumbnailTimestamp":8.92,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell"],"equipmentShown":["Barbell"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, holding a racked barbell in front of you for support. Place the working foot on a step
1so your heel hangs off the edge. Reach the non-working leg back behind you, bending the knee of the working leg. Then in one motion, drive the non-working knee forward while explosively pressing through the ball of the working foot to raise your heel up, as high as youâre comfortable. Then lower your heel back to the starting position to complete one repetition. Continue for the indicated number of repetitions, finding a steady rhythm and focusing on generating as much power as youâre comfortable with, gradually increasing the intensity as you progress.","tips":null,"steps":[]},{"id":"EHE-1383","name":"Thomas stretch","variation":"","video":{"playbackId":"OjYW3rvs00rj7Jf9Z7jEohCbFxIhh5xwtWox3Zi6q02rA","thumbnailTimestamp":5.71,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee","Lower back"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench"],"equipmentShown":["Bench"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Lying on your back on a bench or bed with your hips close to the edge. Hold the non-working leg toward your chest with both hands, allowing the working leg to hang relaxed off the edge, feeling a stretch along the front of your hip and thigh. Hold the stretch for the indicated time before relaxing. Focus on keeping the hanging leg relaxed and letting gravity gently deepen the stretch.","tips":null,"steps":[]},{"id":"EHE-1384","name":"Shoulder wall walks","variation":"","video":{"playbackId":"l00frPssaKFqGGVumIIV00wFa02K3IiHlT4ywQ5GF02MajI","thumbnailTimestamp":6.94,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight facing a wall, place the working hand against it at about shoulder height. Keeping your back straight, slowly walk your hand upward along the wall, allowing your shoulder to flex passively, as far as youâre comfortable. Pause briefly, then walk your hand back down to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, avoiding shrugging your shoulder and gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-1386","name":"Prone hamstring curl","variation":"With cables","video":{"playbackId":"yGd02cOc4IZxZOVMIh2nj4TbbRDsy52r2JMiUI1JIOM4","thumbnailTimestamp":11.7,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Cables"],"equipmentShown":["Resistance band","Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down with your feet toward the cable machine, the ankle strap attached to the working leg and the pulley positioned at ankle height. Keeping your hips pressed to the ground, curl the working leg by bending your knee and bringing your heel toward your glutes, as far as youâre comfortable. Then slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-1387","name":"Heel elevated squat","variation":"","video":{"playbackId":"4QRdfwvYyA8VN3Oj7jSZmzXFsgYKiQRzLByt7IjKhys","thumbnailTimestamp":5.52,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":["Core"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wedge"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your heels raised on a stable wedge and your feet roughly shoulder-width apart. Keeping your back straight and your core engaged, hinge at the hips, bring your chest forward, and squat down as far as youâre comfortable. Then push back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your knees track in line with your toes, and gradually increasing the depth of the squat as you progress.","tips":null,"steps":[]},{"id":"EHE-1388","name":"Heel elevated goblet squat","variation":"With weight","video":{"playbackId":"G027AA9avCzrq9neSa00No01n02s0101qaxZevkorJsrj1UE4","thumbnailTimestamp":8.2,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Core","Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Dumbbell","Weight/s"],"equipmentShown":["Wedge","Dumbbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your heels raised on a stable wedge and your feet roughly shoulder-width apart, holding a weight at your chest. Keeping your back straight and your core engaged, hinge at the hips, bring your chest forward, and squat down as far as youâre comfortable. Then push back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your knees track in line with your toes, and gradually increasing the depth of the squat as you progress.","tips":null,"steps":[]},{"id":"EHE-1389","name":"Lying core activation","variation":"Half foam roller","video":{"playbackId":"26ZW3l4NiOb2ztPiZyR023FkLviRR1OfoFyeaDT4Wmqk","thumbnailTimestamp":16.8,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back","Upper back","Neck","Pelvic floor"],"primaryType":"Balance","primarySubtype":null,"primaryTypes":["Balance"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Foam roller"],"equipmentShown":["Exercise mat","Foam roller"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Lying on your back on the flat side of a half foam roller placed lengthwise under your spine, with your head and tailbone fully supported. Bend your knees and place your feet flat on the ground, hip-width apart, with your hands resting comfortably on your stomach. Begin by gently engaging the muscles you would use to stop the flow of urine, drawing them upward toward your belly button. Hold balance for the indicated time, focusing on keeping your body steady on the roller while avoiding tension in your glutes or thighs. As you progress, you can gradually bring your feet closer together.","tips":null,"steps":[]},{"id":"EHE-139","name":"Lying hip flexion","variation":"With bent knee","video":{"playbackId":"FB00CWRuVwZNXJrapLQ5LuKsBmPF7nol3J022dQGGZLT00","thumbnailTimestamp":9,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your knees bent and your feet flat on the ground, hip-width apart. Keeping your knee bent, raise the working leg off the ground, bringing your knee above your hips. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":"If you have had a hip replacement, itâs important to avoid moving your hip past 90 degrees of flexion to minimize the risk of complications.","steps":["Lying on your back, with your knees bent and feet flat on the ground.","Keeping your knee bent, raise the working leg toward your chest until your knee is directly over your hips.","Then lower it back to the starting position.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-1390","name":"Hip cable clock","variation":" Standing leg stability","video":{"playbackId":"z5KaZ602uYcn02UqDF5Ojq002DgzdJBSOIq6JjLs5CErzQ","thumbnailTimestamp":13.73,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["Cables"],"equipmentShown":["Cables"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight facing the cable machine with the ankle strap attached to the mov
1ing leg and the pulley positioned at ankle height. Hold balance on the standing leg with the knee slightly bent and your core engaged. Keeping the moving leg straight, raise it back toward the ceiling, avoiding rounding your lower back. Then turn so the standing side faces the machine and raise the moving leg out to the side, keeping the knee behind your hips. Next, turn your back to the machine and raise the moving leg forward in front of your body. Finally, with the moving side facing the machine and the leg slightly out to the side to maintain tension, pull it in toward the midline of your body. Perform the indicated repetitions in each direction before repositioning, focusing on smooth, controlled movements while maintaining stability on the standing leg.","tips":null,"steps":[]},{"id":"EHE-1391","name":"Hip flexion knee drive","variation":"With cables","video":{"playbackId":"3025uZiKRm5SSi7QttZJP2DLlf5hpJ01c1glQUw3jvw7o","thumbnailTimestamp":8.88,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":"Plyometric","primaryTypes":["Strength","Strength.Plyometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Cables"],"equipmentShown":["Cables"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your back to the cable machine, the ankle strap attached to the working leg and the pulley positioned at ankle height. Keeping your back straight and your core engaged, drive the knee of the working leg up toward your chest in a smooth, explosive motion, coordinating your arms in a running motion. Then return to the starting position with control to complete one repetition. Focus on staying tall, maintaining balance, and generating power through the upward drive while controlling the return.","t
1ips":null,"steps":[]},{"id":"EHE-1392","name":"Isometric straight leg pulldown","variation":"With cables","video":{"playbackId":"UD5hfLr02oCAuHZ01Ls5iHbmzPUBxpFh789fb7KmVhc9w","thumbnailTimestamp":9.54,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Cables"],"equipmentShown":["Cables"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying on your back with your head toward the cable machine, the ankle strap attached to the working leg and the pulley positioned at the top of the machine. Start with the working leg extended upward above your hip. Keeping the leg straight, pull it down toward the ground until your heel is just above it, or as far as youâre comfortable. Hold the position for the indicated time, then slowly return to the starting position to complete one repetition. Focus on keeping the hold steady and controlled, gradually increasing the intensity as you progress.","tips":null,"steps":[]},{"id":"EHE-1393","name":"Hamstring stretch with belt","variation":"With straight leg raise","video":{"playbackId":"wiive77gERAYqdZM02T2fgqo8a500XKfMwiwHHimwY1RY","thumbnailTimestamp":6.15,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Belt","Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Lying on your back with your legs extended and a belt or strap looped around the foot of the working leg, holding the ends in your hands. Keeping your back flat on the ground, gently pull the strap to raise the working leg upward while keeping it as straight as youâre comfortable, feeling a stretch along the back of your thigh. Hold the stretch for the indicated time while actively raising and lowering the opposite leg, keeping it straight throughout the movement.","tips":null,"steps":[]},{"id":"EHE-1394","name":"Standing Y lifts","variation":"Partial range","video":{"playbackId":"CoXNL5fjgs7dhnLsdTx4r5keeYHFQEf00nRE00014wvpxk","thumbnailTimestamp":14.7,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Neck","Upper back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart in a staggered stance and your arms relaxed by your sides. Start by bending the working arm to 90 degrees at your side with your thumb pointing upward, and rotate it outward. From this position, raise your arm up at a 45-degree angle from your body, as far as youâre comfortable, then lower it back and slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring it comes from your shoulder while keeping your chest stable. As you progress, gradually increase the range until you can raise your arm fully overhead.","tips":null,"steps":[]},{"id":"EHE-1398","name":"Alternating arm reach","variation":"Half foam roller","video":{"playbackId":"oeBuHndIIdJyUmWcmugOBH6toAgeml2XQLcy9tRMCRE","thumbnailTimestamp":26.64,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back","Upper back","Neck","Pelvic floor"],"primaryType":"Balance","primarySubtype":null,"primaryTypes":["Balance"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Foam roller"],"equipmentShown":["Foam roller","Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Lying on your back on the flat side of a half foam roller placed lengthwise under your spine, with your head and tailbone fully supported. Bend your knees and place your feet flat on the ground, hip-width apart. Gently engage the muscles you would use to stop the flow of urine, drawing them upward toward your belly button, and raise both arms straight toward the ceiling, holding them above your shoulders. From this position, slowly lower one arm out to the side, as far as youâre comfortable, then return it to the starting position. Repeat with the other arm and continue alternating, holding balance for the indicated time. Focus on keeping your body steady on the roller while avoiding tension in your glutes or thighs. As you progress, you can gradually bring your feet closer together.","tips":null,"steps":[]},{"id":"EHE-1399","name":"Alternating leg reach","variation":"Half foam roller","video":{"playbackId":"wZ4khIYZtaYTX1bHjV
15kGzl02tjbXTlMlYN3cCqnUMR4","thumbnailTimestamp":27.45,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back","Upper back","Neck","Pelvic floor"],"primaryType":"Balance","primarySubtype":null,"primaryTypes":["Balance"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Foam roller"],"equipmentShown":["Foam roller","Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Lying on your back on the flat side of a half foam roller placed lengthwise under your spine, with your head and tailbone fully supported. Bend your knees and place your feet flat on the ground, hip-width apart, with your hands resting comfortably on your stomach. Begin by focusing on the muscles you would use to stop the flow of urine. Gently contract these muscles, as if pulling them up toward your belly button. Then slowly raise one leg off the ground, extending it as far as youâre comfortable, then slowly lower it back down. Repeat on the other side and continue alternating for the indicated time. Focus on keeping your body steady on the roller, avoiding tension in your glutes or thighs. As you progress, you can gradually bring your feet closer together.","tips":null,"steps":[]},{"id":"EHE-14","name":"Hip abduction","variation":"Bodyweight","video":{"playbackId":"Fl0201anpn1y8f1woQPaM1djzCg8xqyU4DIZc01AJ00S1us","thumbnailTimestamp":7.37,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":["Gluteus medius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on the non-working side with your lower leg bent. Keeping the working leg straight, raise it toward the ceiling, as far as youâre comfortable. Then lower it back to the starting position to complete one repetition. Focus on keeping the knee of the working leg behind your hips throughout the exercise.","tips":null,"steps":["Lying on your side, with your lower leg bent.","Keeping your knee straight, raise the working leg up toward the ceiling.","Then lower it back to the starting position.","Make sure you keep the knee of the working leg behind your hips throughout the whole movement.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-140","name":"Hip abduction slide","variation":"Lying on back","video":{"playbackId":"u9013MWV3lJkGSBAQA1isvFd7nVCosMUGyPoTxaCpX0100","thumbnailTimestamp":8.93,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with the non-working leg bent. Keeping the working leg straight, slowly slide it out to the side, away from the midline of your body, as far as youâre comfortable. Then slide it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["Lying on your back, with the non working leg bent.","Keeping the working leg straight, slowly slide it out to the side, away from the midline of your body.","Then slide it back to the starting position.","Each repetition consists of a controlled slide out, a 2 second hold, and a controlled slide back to the starting position.","Start slowly, moving within a comfortable range without pain."]},{"id":"EHE-1400","name":"Hanging self traction","variation":"","video":{"playbackId":"wMLyIoRlWg00QDiUi258TaixWBgLuHDzhZ9MEVBtoXFc","thumbnailTimestamp":8.65,"aspectRatio":0.5625},"primaryArea":["Lower back"],"secondaryArea":["Upper back"],"primaryType":"Release","primarySubtype":null,"primaryTypes":["Release"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Hanging bar"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Grab the bar with both hands and let your body hang freely, with your feet either off the ground or lightly touching for support. Allow your hips and legs relax to create a gentle stretch or decompression in your lower back. Hold this position for the indicated time before slowly returning to standing to complete one repetition. Focus on relaxing and releasing tension through your lower back while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1401","name":"Ballerina stretch","variation":"","video":{"playbackId":"2qbl3JRYrzszmYRnC02IUljSqaEwLyZlmPkWdY4p02pU8","thumbnailTimestamp":14.34,"aspectRatio":0.5625},"primaryArea":["Upper back","Neck"],"secondaryArea":["Shoulder"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart in a staggered stance and your arms relaxed by your sides. Raise the working arm upward and gently sweep it behind you in a wide arc. As your arm passes over your shoulder, follow it with your eyes, allowing your torso and neck to rotate naturally as your gaze tracks your elbow, keeping your chin slightly tucked throughout. Then reverse the movement and return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gently rotating through your upper back while staying within a comfortable range.","tips":null,"steps":[]},{"id":"EHE-1402","name":"Box squat touch","variation":"With barbell","video":{"playbackId":"utFAaI02Up8nIeiBr75FDfslRVu5plaXp6VHcqSvGy8Y","thumbnailTimestamp":11.21,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":["Core"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell","Box"],"equipmentShown":["Barbell","Box"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet roughly shoulder-width apart and the barbell positioned
1securely across your upper back, holding it firmly with both hands, with a stable box placed behind you at a comfortable height. Keeping your back straight and your core engaged, hinge at the hips, bring your chest forward, and slowly squat down until you lightly touch the box with your glutes, without putting any weight on it. Then push through your heels to return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your knees track in line with your toes and avoiding bouncing off the box.","tips":null,"steps":[]},{"id":"EHE-1403","name":"Reverse lunge","variation":"With barbell","video":{"playbackId":"01EDpWZT416sw7ylz8p32E9nQUMMyfyI6Wo01BNAbGaIg","thumbnailTimestamp":9.5,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":["Foot and ankle"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell"],"equipmentShown":["Barbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet roughly shoulder-width apart and the barbell positioned securely across your upper back, holding it firmly with both hands. Step backward with one leg and lower yourself down until your back knee is just above the ground, or lightly taps it without putting weight on it. Then push through the front foot to return to the starting position to complete one repetition. Continue alternating sides until you complete the indicated number of repetitions on each leg. Focus on keeping the movement smooth and controlled, ensuring your front knee tracks in line with your toes.","tips":null,"steps":[]},{"id":"EHE-1404","name":"Overhead squat","variation":"With barbell","video":{"playbackId":"X00RBxd3NhpJQ2LfK8RatVTjmDiboG1IkY4EOkbIfJTg","thumbnailTimestamp":12.47,"aspectRatio":0.5625},"primaryArea":["Shoulder","Hip"],"secondaryArea":["Elbow","Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell"],"equipmentShown":["Barbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet roughly shoulder-width apart and the barbell held securely overhead with your arms fully extended, keeping your elbows locked out. Keeping your back straight and your core engaged, hinge at the hips, bring your chest forward, and squat down as far as youâre comfortable. Then push through your heels to return to the starting position to complete one repetition. Focus on keeping the barbell stable overhead, ensuring your knees track in line with your toes and avoiding rounding your back.","tips":null,"steps":[]},{"id":"EHE-1405","name":"Spanish squat","variation":"","video":{"playbackId":"ImjY7Zc7vGxAAfh701d95h602wtz3i7sCaQUgtM7AU028E","thumbnailTimestamp":10.88,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet roughly shoulder-width apart and a firm resistance band anchored to a stationary object in front of you, secured around the back of your legs just below your knees. Step back to create tension in the band. Keeping your back straight and your core engaged, squat down until your knees are bent to about 90 degrees, leaning back into the band for support, as if you were sitting back into an invisible chair. Pause briefly, then push back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring you maintain constant tension in the band.","tips":null,"steps":[]},{"id":"EHE-1406","name":"Isometric spanish squat","variation":"With weight","video":{"playbackId":"Us7c01ZCmn9gX5qIt1sUqA02G01QtbVhTGAN48FLtIlJOk","thumbnailTimestamp":12.63,"as
1pectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band","Dumbbell","Weight/s"],"equipmentShown":["Resistance band","Dumbbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":3,"defaultTime":30,"instructions":"Standing straight with your feet roughly shoulder-width apart and a firm resistance band anchored to a stationary object in front of you, secured around the back of your legs just below your knees, holding a weight at your chest. Step back to create tension in the band. Keeping your back straight and your core engaged, squat down until your knees are bent to about 90 degrees, leaning back into the band for support, as if you were sitting back into an invisible chair. Hold this position for the indicated time before pushing back to the starting position to complete one repetition. Focus on maintaining constant tension in the band, gradually increasing the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1407","name":"Trap bar jumps","variation":"","video":{"playbackId":"hpx665juBCr5Oy7wgHtYvvn6iB2E5Anrn5jLp1lzwXc","thumbnailTimestamp":7.09,"aspectRatio":0.5625},"primaryArea":["Hip","Lower back"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell"],"equipmentShown":["Trap bar"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing inside a trap bar with your feet shoulder-width apart, holding the handles firmly with your arms fully extended. Set your hips back, bend your knees, and keep your chest up. Keeping your back straight and your core engaged, drive explosively through your legs to jump straight up while holding the trap bar. Land softly on the balls of your feet, bending your knees to absorb the impact, then reset and repeat for the indicated number of repetitions. Focus on generating as much power as youâre comfortable with each jump, gradually increasing the intensity as you progress.","tips":null,"steps":[]},{"id":"EHE-1408","name":"Landmine press","variation":"With barbell","video":{"playbackId":"ft00gkiB7MuIwjBnTqUrI01Ty1Qn2hDyVogx4YfDERPxs","thumbnailTimestamp":11.58,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell"],"equipmentShown":["Barbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing in a staggered stance with your feet shoulder-width apart, holding the end of the barbell with the working hand at shoulder height. Keeping your back straight and your core engaged, press the barbell upward and forward until your arm is fully extended. Then slowly lower it back to shoulder height to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-1409","name":"Roman chair","variation":"Single leg with weight","video":{"playbackId":"8YvvZ012UWOiZwsC00hTeFhJrqkGZmLmdBXMF011xDgaQ8","thumbnailTimestamp":8.94,"aspectRatio":0.5625},"primaryArea":["Hip","Core"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Roman chair","Weight plate"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Position yourself in a Roman chair with your hips supported, the working leg secured, and your arms crossed over your chest holding a weight. Keeping your back straight and your core engaged, hinge at the hips and slowly lower your torso forward, as far as youâre comfortable. Then extend at the hips to raise your torso until you form a straight line from your head to your heel. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-141","name":"Knee fall out","variation":"","video":{"playbackId":"RKFg495sU5R3uSKmq1LHkpmhysqt00pIJFrGhiYCUP00c","thumbnailTimestamp":10,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back, with your knees bent and feet flat on the ground, hip-width apart. Keeping your feet on the ground, gently lower both knees out to the side, as far as youâre comfortable. Then bring them back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["Lying on your back, with your knees bent and feet flat on the ground.","Rotate both knees outward, lowering them down to the ground as far as youâre comfortable with.","Then bring them back to the starting position, without letting them touch.","Each repetition consists of a controlled rotation outward, a brief hold at the bottom, and a controlled return to the starting position."]},{"id":"EHE-1410","name":"Staggered chair squat","variation":"","video":{"playbackId":"00rag28O7GQhs100lCWlMee008ci17xJcHUvP3i4ial01gU","thumbnailTimestamp":8.77,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight in front of a stable chair with your feet shoulder-width apart and staggered, with the working leg slightly back. Keeping your back straight and your core engaged, hinge at the hips, bring your chest forward, and squat down, as far as youâre comfortable or until you reach the chair without putting weight on it, placing as much weight as youâre comfortable with on the working leg. Then push through your heels to return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the weight you place on the working leg as you progress.","tips":null,"steps":[]},{"id":"EHE-1411","name":"Air bike","variation":"Arms only","video":{"playbackId":"LSkL3z9RqPKS5oH1P2tQIIwNmMJ01wDU2OAf3F6WZJ94","thumbnailTimestamp":7.62,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Core","Elbow"],"primaryType":"Cardio","primarySubtype":null,"primaryTypes":["Cardio"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Air bike"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":600,"instructions":"Sitting comfortably on an air bike with your feet resting on the footrests and your hands holding the handles. Keeping your back straight and your core engaged, push and pull the handles in a smooth, steady rhythm. Continue for the indicated time before relaxing, focusing on maintaining control and consistent effort through your arms and shoulders. Gradually increase the intensity or duration as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-1412","name":"Rowing machine","variation":"Single leg","video":{"playbackId":"znm01sBTozP02aQCqScPMahuXOlK7M24CsBU6b5elngUU","thumbnailTimestamp":8.57,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":["Core","Hip","Shoulder"],"primaryType":"Cardio","primarySubtype":null,"primaryTypes":["Cardio"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Rowing machine"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":600,"instructions":"Sitting on a rowing machine with the working leg secured in the footrest and the affected leg resting to the side of the machine on a towel or slider, holding the handle with your palms facing down. Keeping your back straight and your core engaged, push through the working leg while pulling the handle toward your lower chest. Then slowly reverse the movement, extending your arms and bending your knee to return to the starting position. Continue rowing in a smooth, steady rhythm for the indicated time, focusing on keeping the movement controlled and coordinated while keeping the affected leg relaxed and supported.","tips":null,"steps":[]},{"id":"EHE-1414","name":"Partial range knee extension","variation":"Top range","video":{"playbackId":"VadULrWsn8004Q6CU2AuhcbHuCH
1xbVRrgqcr00yFlPt5A","thumbnailTimestamp":15.77,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Knee extension machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the knee extension machine with the pad resting just above your ankles and the machine adjusted so you start with your knees almost fully extended. Grab the handles with both hands for support and keep your back pressed firmly against the seat. Extend your legs by straightening your knees only through the top part of the movement, working within a comfortable range, then lower your legs back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-1415","name":"Single leg calf press","variation":"","video":{"playbackId":"27J8g8cv2xi61DTcz7KaajcmT01EbzTzpAqqOdi5tgd4","thumbnailTimestamp":15.91,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Leg press machine"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the leg press machine with the working leg extended and the ball of your foot placed on the lower edge of the platform, with your heel hanging off. Grab the handles with both hands for support and keep your back pressed firmly against the seat. Keeping your leg extended, press the platform away, pushing through the ball of your foot. Then slowly lower the platform back to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]}
1,{"id":"EHE-1416","name":"Eccentric calf press ","variation":"","video":{"playbackId":"roo9tmOM3gZ02WDhztIFTNtTt5Ci94IjwP1y02sbi6sKU","thumbnailTimestamp":16.81,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Leg press machine"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the leg press machine with your legs extended and the balls of your feet placed on the lower edge of the platform, with your heels hanging off. Grab the handles with both hands for support and keep your back pressed firmly against the seat. Keeping your legs extended, press the platform away by pushing through the balls of both feet. Then remove the non-working foot and slowly lower the platform back with the working foot to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-1417","name":"Single leg seated calf raise","variation":"","video":{"playbackId":"ZTAfcOd1YNpKTfckXog00NMg00702t9cIiuSHnZlyWJkxQ","thumbnailTimestamp":13.98,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Seated calf raise machine"],"targetedMuscles":["Soleus"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the seated calf raise machine with your knees bent and the ball of your working foot placed on the edge of the platform, with your heel hanging off. Rest your thighs under the pads and grab the handles for support. Press through the ball of your foot to raise your heel as high as comfortable. Then slowly lower your heel back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-1418","name":"Isometric seated calf raise","variation":"","video":{"playbackId":"u02W01wilNo9nEWNHxgcFT01YzPaiUm5okwqon3p13XVxc","thumbnailTimestamp":13.1,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Seated calf raise machine"],"targetedMuscles":["Soleus"],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting in the seated calf raise machine with your knees bent and the balls of your feet placed on the edge of the platform, with your heels hanging off. Rest your thighs under the pads and grab the handles for support. Press through the balls of your feet to raise your heels as high as comfortable and hold the top position for the indicated time. After each hold, slowly lower your heels back to the starting position. Focus on keeping the hold steady and controlled.","tips":null,"steps":[]},{"id":"EHE-1419","name":"Hanging alternating knee raise","variation":"","video":{"playbackId":"qYI8u3FAh5Htq9Iaqn1mrBoSsMM01mojBr3vANpM8ydk","thumbnailTimestamp":10.45,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Hanging bar"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Grabbing the bar with both hands, let your body hang with your arms extended. Keeping your core engaged, drive one knee toward your chest in a controlled motion, then lower it as you raise the opposite knee. Continue alternating legs for the indicated time. Focus on maintaining control throughout the movement.","tips":null,"steps":[]},{"id":"EHE-142","name":"Glute activation","variation":"","video":{"playbackId":"IAL2Lcnj7hbZ9TtMI1aKkQMBJ6wphmt67h3uBp6lo9o","thumbnailTimestamp":8,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying on your back with your legs extended straight out. Keeping your back in a neutral position, gently contract your glutes, squeezing them as firmly as youâre comfortable. Hold the contraction for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":"If you\'re confined to bed after surgery, perform this exercise regularly throughout the day to assist your recovery.","steps":["Lying on your back, with your legs extended straight out.","Contract your glutes, squeezing them together as firmly as you can.","Hold the contraction for 3 seconds before relaxing to complete one repetition."]},{"id":"EHE-143","name":"Hip abduction slide","variation":"Standing","video":{"playbackId":"WlYSuiZ62SAU019dUEU8iNCA1hRYxuaq5TEqz7Uz7Jws","thumbnailTimestamp":7.61,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Towel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight facing a stable chair for support, with your feet shoulder-width apart, and a towel placed under the foot of the working leg. Keeping the working leg straight, gently slide it out to the side, away from the midline of your body, as far as youâre comfortable, while bending the knee of the supporting leg. Then slide it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["Standing straight with your weight on the non working leg.","Slide the working leg out to the side, away from the midline of your body, bending the knee of the supporting leg.","Then slide it back to the starting position to complete one repetition.","Start slowly, moving within a comfortable range without pain."]},{"id":"EHE-144","name":"Hip adduction","variation":"Bodyweight","video":{"playbackId":"HCW3pstn
1M4ZBtqZvPdAoIOXhijuEod36Kn8ltrFuwec","thumbnailTimestamp":8,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your side, with the non-working leg bent and crossed over the working leg. Keeping your knee straight, raise the working leg toward the ceiling, as far as youâre comfortable. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your hips stay in line.","tips":null,"steps":["Lying on your side, with your top leg bent and resting on the ground.","Keeping the lower leg straight, raise it up toward the ceiling.","Then lower it back to the starting position.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-145","name":"Bent knee eccentric calf raises","variation":"Weighted on step","video":{"playbackId":"qxA1PgbCYOZxlbWqvnMzvcgg01kXdj8CvvUtkncjsGaA","thumbnailTimestamp":24.36,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Step","Chair","Backpack"],"targetedMuscles":["Soleus"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on a step, near a wall or a stable chair for support, wearing a loaded backpack. Position the balls of your feet on the edge of the step and raise your heels so youâre standing on your toes. Shift your weight onto the working leg while raising the non-working leg off the step. Bend your standing knee, and slowly lower your body, allowing your heel to drop below the level of the step, as far as youâre comfortable. Then return to the starting position with both legs to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Wear a loaded backpack to add more weight.","Perform the heel raises on a step, positioning the balls of your feet at the edge of the step, ensuring that your heels are hanging off.","With both legs, raise your heels up so youâre standing on your toes.","Now shift your weight onto the working leg while raising the other one off the step.","Then bend your knee and slowly lower your body down, allowing your heel to drop below the level of the step.","Return to the top position with both legs to complete one repetition.","As you progress you can increase the weight of the loaded backpack."]},{"id":"EHE-146","name":"Eccentric calf raises","variation":"Weighted on step","video":{"playbackId":"EpODup4hy44jLd8pgwepn02SYqsrnlw600wIpEcSw3Hhs","thumbnailTimestamp":18.57,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Step","Chair","Backpack"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on a step, near a wall or a stable chair for support, wearing a loaded backpack. Position the balls of your feet on the edge of the step and raise your heels so youâre standing on your toes. Shift your weight onto the working leg while raising the non-working leg off the step. Keeping the working leg straight, slowly lower your body, allowing your heel to drop below the level of the step, as far as youâre comfortable. Then return to the starting position with both legs to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Wear a loaded backpack to add more weight.","Perform the heel raises on a
1step, positioning the balls of your feet at the edge of the step, ensuring that your heels are hanging off.","With both legs, raise your heels up so youâre standing on your toes.","Now shift your weight onto the working leg while raising the other one off the step.","Then slowly lower your body down, allowing your heel to drop below the level of the step.","Return to the top position with both legs to complete one repetition.","As you progress you can increase the weight of the loaded backpack."]},{"id":"EHE-147","name":"Bent knee eccentric calf raises","variation":"On step","video":{"playbackId":"E9IhXKjy5lLE3bjH2bBRRnAWpNQQT7MIdxMCFdGgbfw","thumbnailTimestamp":20.29,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Step","Chair"],"targetedMuscles":["Soleus"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on a step, near a wall or a stable chair for support. Position the balls of your feet on the edge of the step and raise your heels so youâre standing on your toes. Bend your knees and shift your weight onto the working leg while raising the non-working leg off the step. Keeping your knee bent, slowly lower your body, allowing your heel to drop below the level of the step, as far as youâre comfortable. Then return to the starting position with both legs to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Perform the heel raises on a step, positioning the balls of your feet at the edge of the step, ensuring that your heels are hanging off.","With both legs, raise your heels up so youâre standing on your toes.","Now bend your knees and shift your weight onto the working leg while raising the other one off the step.","Then slowly lower your body down, allowing your heel to drop below the level of the step.","Return to the starting position with both legs to complete one repetition.","As you progress you can use a loaded backpack to add more weight."]},{"id":"EHE-148","name":"Eccentric calf raises","variation":"On step","video":{"playbackId":"LVuoHuOS9BpfvGuhcW4YQE01x53xnl5AOjb014bGK5Ibw","thumbnailTimestamp":17.32,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Step","Chair"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on a step, near a wall or a stable chair for support. Position the balls of your feet on the edge of the step and raise your heels so youâre standing on your toes. Shift your weight onto the working leg while raising the non-working leg off the step. Keeping the working leg straight, slowly lower your body, allowing your heel to drop below the level of the step, as far as youâre comfortable. Then return to the starting position with both legs to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Perform the heel raises on a step, positioning the balls of your feet at the edge of the step, ensuring that your heels are hanging off.","With both legs, raise your heels up so youâre standing on your toes.","Now shift your weight onto the working leg while raising the other one off the step.","Then slowly lower your body down, allowing your heel to drop below the level of the step.","Return to the top position with both legs to complete one repetition.","As you progress you can use a loaded backpack to add more weight."]},{"id":"EHE-149","name":"Explosive calf raises","variation":"Single leg","video":{"playbackId":"wuT2NE02zM01BavzR02IJwKMaJQxsmj9cruxcs6mMM7Lgg","thumbnailTimestamp":6.8,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, near a wall or a stable chair for support, with the non-working leg raised off the ground. Keeping your knee straight, raise your heel up as fast as you can, so youâre standing on your toes, using the non-working leg for momentum. Then quickly lower your heel back to the ground to complete one repetition. Focus on generating as much power as youâre comfortable, gradually increasing the intensity as you progress.","tips":null,"steps":["Perform the heel raises on the ground with a single leg at a time.","With a straight knee, raise your heel up as fast as you can, so youâre standing on your toes, using your other leg for momentum.","Then quickly lower your heel back to the ground and start the next repetition.","Each repetition consists of an explosive raise, and an immediate lowering.","As you progress you can use a loaded backpack to add more weight."]},{"id":"EHE-15","name":"Heel elevated squat","variation":"","video":{"playbackId":"Z4mOU3XPidMzV3eCA1pj5LTN1TVRhdckph3Tr1Du1h4","thumbnailTimestamp":14.9,"aspectRatio":0.5625},"primaryArea":["Knee","Foot and ankle","Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet shoulder-width apart, facing a stable chair for support. Raise your heels up, as high as youâre comfortable, balancing on the balls of your feet. Keeping your heels high, squat down as far as youâre comfortable, using your hands for balance as needed. Then push back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your heels remain high throughout the exercise.","tips":null,"steps":["Standing straight, facing a chair, with your feet shoulder width apart.","Raise your heels so youâre standing on your toes.","Hinge at the hips, bring your chest forward, and squat down as far as you are comfortable with, using your hands for balance as needed.","Then push back to the starting position.","Each repetition consists of a controlled lowering, a 2 second hold at the bottom, and a drive to push back to the starting position."]},{"id":"EHE-150","name":"Explosive calf raises","variation":"Double leg","video":{"playbackId":"8rrlPqecViTc7acUhiotiypuYLpAjaskj2IxvPTXCgs","thumbnailTimestamp":6.
114,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, near a wall or a stable chair for support. Keeping your knees straight, raise your heels up as fast as you can, so youâre standing on your toes. Then quickly lower your heels back to the ground to complete one repetition. Focus on generating as much power as youâre comfortable, gradually increasing the intensity as you progress.","tips":null,"steps":["Perform the heel raises on the ground with both legs at the same time.","With straight knees, raise your heels up as fast as you can, so youâre standing on your toes.","Then quickly lower your heels back to the ground and start the next repetition.","Each repetition consists of an explosive raise, and an immediate lowering.","As you progress you can start performing the exercise with a single leg at a time."]},{"id":"EHE-151","name":"Sitting heel slide","variation":"","video":{"playbackId":"N6cmd41IXmUPxWlxK1gcnC00ruQdigUL02A3B2JLTbhrc","thumbnailTimestamp":16,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Towel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with the working leg extended in front of you and a towel placed under your foot. Keeping your foot flat on the towel, gently slide your heel back toward your body, bending your knee as far as youâre comfortable. Then slide it forward, returning to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["In a sitting position, with the working leg extended in front of you and a towel placed under your foot to reduce friction.","Gently, slide your heel toward your body, bending the knee.","Then slide it back out to the starting position to complete one repetition.","Start slowly, moving within a comfortable range without pain."]},{"id":"EHE-152","name":"Lying knee flexion","variation":"Bodyweight","video":{"playbackId":"OIxlgkoRtl8RvjDREB8VwM3yYMU2ViKiqmWZnJPqTkU","thumbnailTimestamp":8,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down with your legs extended. Gently bend the knee of the working leg, bringing your heel toward your glutes, as far as youâre comfortable. Then lower your leg back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Lying face down on the ground, with your legs straight.","Bend the knee of the working leg, bringing your heel toward your glutes.","Then lower it back to the starting position.","Each repetition consists of a controlled bend, a 2 second hold, and a controlled lowering."]},{"id":"EHE-153","name":"Lying heel slide","variation":"","video":{"playbackId":"ORpb7wMmz02S01Myr02Xf1015FypqZF026RiKbj4l785dh9U","thumbnailTimestamp":8.47,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat","Towel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your legs extended straight out and a towel placed under the heel of the working leg. Slowly slide your heel back, as far as youâre comfortable, bringing it toward your glutes. Then slide it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["Lying on your back, with your legs extended straight out.","Bend the knee of the working leg and drag your heel along the ground, bringing it toward your glutes.","Then return it back to the starting position.","Each repetition consists of a controlled drag, a 2 second hold, and a controlled return.","Start slowly, moving within a comfortable range without pain."]},{"id":"EHE-154","name":"Quad activation","variation":"Lying on back","video":{"playbackId":"8Z02dzfOoSumeF49tm8eWgEfJxDNMAldmBuhd4gV9lPM","thumbnailTimestamp":12,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying on your back, with your legs extended straight out. Gently contract the quadriceps muscles at the front of your thighs, squeezing them as firmly as youâre comfortable, pressing the back of your knees down. Hold the contraction for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":"If you\'re confined to bed after surgery, perform this exercise regularly throughout the day to assist your recovery.","steps":["Lying on your back, with your legs extended straight out.","Contract your quads as firmly as you can, pushing the back of your knees into the ground or bed.","Hold the contraction for 3 seconds before relaxing to complete one repetition."]},{"id":"EHE-155","name":"Sitting knee extension ","variation":"Bodyweight","video":{"playbackId":"KdUXS02JesPuygf9mumLYuZOAUStC3T5YWTcDPRmQBEo","thumbnailTimestamp":9,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with your feet flat on the ground. Raise the working leg straight out in front of you, extending your knee as far as youâre comfortable. Then lower your leg back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["In a sitting position, raise the working leg straight out in front of you, keeping your knee as straight as possible without locking it.","Then lower it back to the starting position.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-156","name":"Knee extension","variation":"With foam roller","video":{"playbackId":"Gg8Y4270202R2aRj1u4pXI0192comvOeTJm9h4wDNCKAYo","thumbnailTimestamp":7,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Foam roller"],"equipmentShown":["Exercise mat","Foam roller"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting on the ground with the working-leg extended, and a foam roller placed under your knee. Gently press the back of your knee into the foam roller, extending your leg and raising your heel off the ground. Hold for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":["Sitting on the ground, place a foam roller or a pillow under the knee of the working leg.","Now contract the quadriceps muscle at the front of your thigh, straightening your knee and raising your heel off the ground.","Then lower it back to the starting position.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-157","name":"Sitting knee extension","variation":"With resistance band","video":{"playbackId":"1PItSiNGglO01rZBishuV5kI3gKXIhdN1LIlW793vBmg","thumbnailTimestamp":22,"as
1pectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Chair","Looped resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with your feet flat on the ground, place a resistance band around your ankles and slide the non-working leg under the chair, creating tension in the band. Raise the working leg against the bandâs resistance, extending your knee as far as youâre comfortable. Then lower your leg back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["In a sitting position, place a resistance band around your ankles.","Slide the non working leg under the chair until you feel tension in the band.","Now raise the working leg straight out in front of you, keeping your knee as straight as possible without locking it.","Then lower it back to the starting position.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-158","name":"Copenhagen side plank","variation":"With bent knee","video":{"playbackId":"PsSk8G7rs95WQwGRnNt3pg7n4t01l7qgS7sy02800ik384","thumbnailTimestamp":7.26,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Core"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench"],"equipmentShown":["Exercise mat","Bench"],"targetedMuscles":["Adductor longus","Adductor brevis","Adductor magnus"],"defaultSets":2,"defaultReps":5,"defaultTime":null,"instructions":"In a side plank position, with the working leg placed on a bench with your knee bent, holding the non-working leg beneath it. Keeping your core engaged, slowly lower your hips as far as youâre comfortable, or until they are just above the ground. Then raise yourself back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the depth as you progress.","tips":"Start with a shorter range of motion, especially if you\'re new to this exercise, then gradually increase the depth and intensity as you progress.","steps":["Position yourself on the non working side with your lower forearm resting on the ground.","Place the non working leg under the chair and the working leg on top of it, with your knee bent.","Now raise your hips off the ground, coming into a side plank position, supported by your forearm and the top leg.","Then lower your hips down toward the ground and hold briefly before contracting the inner thigh muscles of the top leg to raise your hips back up, returning to the starting side plank position.","Each repetition consists of a controlled lowering, a brief hold at the bottom, and a drive to push back to the starting position."]},{"id":"EHE-159","name":"Copenhagen side plank","variation":"With straight leg","video":{"playbackId":"78X7Q5f4gq30101sVAyESsK9PJkoHZk021FAO026ca02SOTE","thumbnailTimestamp":5.69,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Core"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench"],"equipmentShown":["Exercise mat","Bench"],"targetedMuscles":["Adductor longus","Adductor brevis","Adductor magnus"],"defaultSets":2,"defaultReps":5,"defaultTime":null,"instructions":"In a side plank position, with the working leg placed on a bench, holding the non-working leg beneath it. Keeping your core engaged, slowly lower your hips as far as youâre comfortable, or until they are just above the ground. Then raise yourself back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the depth as you progress.","tips":"Start with a shorter range of motion, especially if you\'re new to this exercise, then gradually increase the depth and intensity as you progress.","steps":["Position yourself on the non working side with your lower forearm resting on the ground.","Keeping your legs extended, place the non working leg under the chair and the working leg on top of it.","Now raise your hips off the ground, coming into a side plank position, supported by your forearm and the top leg.","Then lower your hips down toward the ground and hold briefly before contracting the inner thigh muscles of the top leg to raise your hips back up, returning to the starting side plank position.","Each repetition consists of a controlled lowering, a brief hold at the bottom, and a drive to push back to the starting position."]},{"id":"EHE-160","name":"Single leg balance","variation":"With bent knee","video":{"playbackId":"f3Ye6j00U7w8dQFYepHeu8e8nMRs2TiaoQ11TWR6iXiI","thumbnailTimestamp":9,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Balance","primarySubtype":null,"primaryTypes":["Balance"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight, near a wall or a stable chair for support. Begin by raising the non-working leg off the ground, then bend the knee of the working leg, and hold balance for the indicated time before relaxing. Focus on maintaining good form and stability, gradually increasing the duration as you progress, while staying within your comfort level.","tips":null,"steps":["Standing straight, raise one foot off the ground and bend the knee of the supporting leg to approximately 3
10 degrees.","Then hold balance for the indicated amount of time.","Focus on maintaining good form and stability."]},{"id":"EHE-161","name":"Step-up","variation":"With support","video":{"playbackId":"ZrLlFZxETA01ViTq01V5MOxSWb7gYGCpbyOwoI6zqVfzE","thumbnailTimestamp":8.47,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip","Foot and ankle"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["Step","Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with the working leg on a step in front of you, near a wall or a stable chair for support. Push through your front foot to raise yourself up onto the step, so you are standing tall at the top. Then step back down to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, using the support as needed.","tips":null,"steps":["Standing straight facing a step, with your feet shoulder width apart.","Place the working leg on the step, and push through it to raise your body up onto the step.","Then step back down to the starting position to complete one repetition.","Focus on controlling the movement as you step up, ensuring your front knee doesnât collapse inward."]},{"id":"EHE-162","name":"Towel calf raises","variation":"Single leg on step weighted","video":{"playbackId":"t2FhMigAx802T64yQYGxXyauLYVhS9X02b6EZtCDbUNr00","thumbnailTimestamp":16.78,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Step","Towel","Backpack","Chair"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on a step, near a wall or a stable chair for support, wearing a loaded backpack. Place the ball of the working foot on a rolled up towel, ensuring your toes are extended over the elevated part of the towel and your heel is hanging off the step. Push through the ball of your foot to raise your heel up, as far as youâre comfortable. Then lower your heel, allowing it to drop below the level of the step, to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Wear a loaded backpack to add more weight.","Perform the heel raises on a step with a single leg at a time.","Roll up a towel, put it on the step and place your toes over it, ensuring your toes are extended and that your heel is hanging off the step.","With a straight knee, raise your heel up so youâre standing on your toes.","Then slowly lower your heel, allowing it to drop below the level of the step.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering.","As you progress you can increase the weight of the loaded backpack."]},{"id":"EHE-163","name":"Towel calf raises","variation":"Double leg weighted on step","video":{"playbackId":"5bdBjBh5qCv601Jdu00tOHCW01iEjGl1CNGMpeH00vgOZF8","thumbnailTimestamp":20.14,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Step","Towel","Backpack","Chair"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on a step, near a wall or a stable chair for support, wearing a loaded backpack. Place the balls of your feet on a rolled-up towel, roughly hip-width apart, ensuring your toes are extended over the elevated part of the towel and your heels are hanging off the step. Push through the balls of both feet to raise your heels up, as far as youâre comfortable. Then lower your heels, allowing them to drop below the level of the step, to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Wear a loaded backpack to add more weight.","Perform the heel raises on a
1step with both legs at the same time.","Roll up a towel, put it on the step and place your toes over it, making sure your toes are extended and that your heels are hanging off the step.","With straight knees, raise your heels up so youâre standing on your toes.","Then slowly lower your heels, allowing them to drop below the level of the step.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering.","As you progress you can perform the exercise with a single leg at a time or increase the weight of the loaded backpack."]},{"id":"EHE-164","name":"Towel calf raises","variation":"Single leg on step","video":{"playbackId":"EtU009vh7SbkJzK1UWCJKyqIIEuECrihyzpmOrSIy6Dw","thumbnailTimestamp":15.16,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Step","Towel","Chair"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on a step, near a wall or a stable chair for support. Place the ball of the working foot on a rolled up towel, ensuring your toes are extended over the elevated part of the towel and your heel is hanging off the step. Push through the ball of your foot to raise your heel up, as far as youâre comfortable. Then lower your heel, allowing it to drop below the level of the step, to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Perform the heel raises on a step with a single leg at a time.","Roll up a towel, put it on the step and place your toes over it, making sure your toes are extended and that your heel is hanging off the step.","With a straight knee, raise your heel up so youâre standing on your toes.","Then slowly lower your heel, allowing it to drop below the level of the step.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering.","As you progress you can use a loaded backpack to add more weight."]},{"id":"EHE-165","name":"Towel calf raises","variation":"Double leg on step","video":{"playbackId":"FYFXG01V4p4OLqgnSvu02MuL1nruobKpN5b3JtM501eu98","thumbnailTimestamp":11.17,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Step","Towel","Chair"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on a step, near a wall or a stable chair for support. Place the balls of your feet on a rolled-up towel, roughly hip-width apart, ensuring your toes are extended over the elevated part of the towel and your heels are hanging off the step. Push through the balls of both feet to raise your heels up, as far as youâre comfortable. Then lower your heels, allowing them to drop below the level of the step, to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Perform the heel raises on a step with both legs at the same time.","Roll up a towel, put it on the step and place your toes over it, making sure your toes are extended and that your heels are hanging off the step.","With straight knees, raise your heels up so youâre standing on your toes.","Then slowly lower your heels, allowing them to drop below the level of the step.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering.","As you progress you can start performing the exercise with a single leg at a time."]},{"id":"EHE-166","name":"Towel calf raises","variation":"Single leg on ground","video":{"playbackId":"9jX9VmDLjS7uBR66nWTMpqsowV2ubsPNxptero2eIWE","thumbnailTimestamp":14.56,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Towel","Chair"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, near a wall or a stable chair for support. Place the ball of the working foot on a rolled-up towel, ensuring your toes are extended over the elevated part of the towel. Push through the ball of your foot to raise your heel up, as far as youâre comfortable. Then lower your heel back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Perform the heel raises on the ground with a single leg at a time.","Roll up a towel, put it on the ground and place your toes over it, making sure your toes are extended.","With a straight knee, raise your heel up so youâre standing on your toes.","Then slowly lower your heel back to the ground.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering.","As you progress you can start performing the exercise on a step."]},{"id":"EHE-167","name":"Towel calf raises","variation":"Double leg on ground","video":{"playbackId":"HoAXMoFt2MmjwnpkJK2Q400Bt4GfbDB01tEh01EFJNeI4c","thumbnailTimestamp":14.49,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Towel","Chair"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, near a wall or a stable chair for support. Place the balls of your feet on a rolled-up towel, roughly hip-width apart, ensuring your toes are extended over the elevated part of the towel. Push through the balls of both feet to raise your heels up, as far as youâre comfortable. Then lower your heels back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Perform the heel raises on the ground with both legs at the same time.","Roll up a towel, put it on the ground and place your toes over it, making sure your toes are extended.","With straight knees, raise your heels up so youâre standing on your toes.","Then slowly lower your heels back to the ground.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering","As you progress you can start performing the exercise with a single leg at a time."]},{"id":"EHE-168","name":"Sitting knee flexion","variation":"With resistance band","video":{"playbackId":"V1AX7hEaNC01Y2Y9XhUDxvCJAsOUPDQC802dfjbq6EJSo","thumbnailTimestamp":14,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Chair","Looped resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on the edge of a chair with a resistance band around your ankles, and your legs extended straight out in front of you. Keeping the non-working leg still, bend the knee of the working leg, pulling your heel back against the bandâs resistance, as far as youâre comfortable. Then raise your leg back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["In a sitting position, place a resistance band around your ankles and raise both of your legs out in front of you.","Now, pull the working leg back under the chair, against the resistance of the band while keeping your other leg straight.","Then slowly return it back to the starting position.","Each repetition consists of a controlled pull, a 2 second hold at the bottom, and a controlled return to the starting position."]},{"id":"EHE-169","name":"Thigh squeeze","variation":"With multiple angles","video":{"playbackId":"lCxW02QdL2mXJ42XbiIW30296CPZft01aQh02A00EeUcn00h4","thumbnailTimestamp":28,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Foam roller"],"equipmentShown":["Exercise mat","Foam roller"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying on your back with your knees bent and held over your hips, place a foam roller between your thighs, just above your knees. Using your inner thigh muscles, squeeze the foam roller firmly, holding for the indicated time. Then, keeping your knees bent, lower your feet to the ground and squeeze the foam roller between your knees again, holding for the indicated time. Finally, extend your legs straight out on the ground and reposition the foam roller between your ankles. Squeeze the foam roller firmly between your ankles, holding for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":["Lying on your back, bend your knees, position them straight above your hips and place a foam roller between them.","Now squeeze the foam roller firmly between your knees for 6 seconds, engaging your inner thigh muscles.","Next, keeping your knees bent, place your feet flat on the ground, hip width apart, and squeeze the foam roller for another 6 seconds.","Finally, extend your legs straight out, place the foam roller between your ankles, and squeeze it for 6 seconds once more to complete one repetition."]},{"id":"EHE-171","name":"Tensor release","variation":"With massage ball","video":{"playbackId":"5cHxMj2ebQe7IxszSGNU7RHlxph9fbCqSWE2j67jX2c","thumbnailTimestamp":12,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Release","primarySubtype":"Massage ball","primaryTypes":["Release","Release.Massage ball"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Massage ball","Exercise mat"],"targetedMuscles":["Tensor fasciae latae"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Lying face down on the ground, using your forearms for support. Place a massage ball under the outer side of your hip, on the point shown here. Gently shift your body weight onto the ball, holding the pressure for the indicated time before relaxing. Take deep breaths, allowing the tension in the muscle to gradually decrease.","tips":null,"steps":["Lying face down on the ground, using your forearms for support.","Place a massage ball under the outer side of your hip, on the point shown in the demonstration.","Apply pressure to the massage ball with your bodyweight, holding for the indicated amount of time to complete one repetition.","Take deep breaths, allowing the tension in the muscle to gradually decrease."]},{"id":"EHE-173","name":"Figure four stretch","variation":"","video":{"playbackId":"ej8zkF7PdnT1lEFrcyUmQ6vmZ9PwtkF9VN02RdsXkk3s","thumbnailTimestamp":8.62,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Lower back"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":["Piriformis"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Lying on your back, cross the ankle of the working leg over the opposite knee, forming a âfigure fourâ shape. Reach your hands behind the thigh of the non-working leg and gently pull it toward your chest, feeling a stretch along your glutes and hip. Hold the stretch for the indicated time before relaxing. You can deepen the stretch by pulling the non-working leg closer to your chest.","tips":null,"steps":["Lying on your back, with your knees bent and feet flat on the ground.","Cross the foot of the working leg over the opposite knee.","Now grab the non working leg with both hands and pull it towards you, pushing the knee of the working leg away from your body to feel a stretch in your hip and glute area.","Maintain a steady, static position, holding the stretch for the indicated amount of time."]},{"id":"EHE-174","name":"Pigeon pose","variation":"","video":{"playbackId":"v9D01KV4NbsDCQ900LnD2EIXCQrzWY8UHIdiL6rtnkGFY","thumbnailTimestamp":21,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Kneeling with your hands under your shoulders. Bring the working leg forward, bending your knee and resting your shin on the ground, while extending the non-working leg straight behind you. Using your arms for support, gently lower your hips toward the ground and shift your weight over the front leg, feeling a stretch along your glutes and hip. Hold the stretch for the indicated time before relaxing. You can deepen the stretch by lowering yourself down onto y
1our forearms.","tips":null,"steps":["In a kneeling position, with your hands on the ground.","Straighten the non working leg while bringing the working leg forward, bending your knee and placing your shin on the ground.","Now keeping your forearms on the ground for support, gently lower yourself down to feel a stretch in your hip and glute area.","Maintain a steady, static position, holding the stretch for the indicated amount of time."]},{"id":"EHE-175","name":"Assisted knee flexion","variation":"Against wall","video":{"playbackId":"cXZgDfve5jhkaV02OnGawmHgial9CGYDUSbHDxwD00JM4","thumbnailTimestamp":12.49,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back, with your legs up against a wall and your knees slightly bent. Gently slide the heel of the working leg down the wall, bending your knee as far as youâre comfortable. Then slide it back up to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress, while staying within your comfort level.","tips":"Wear socks or use a towel to decrease the resistance against the wall.","steps":["Lying on your back, with your legs up against a wall and knees slightly bent.","Slide the heel of the working leg slowly down the wall, as far as you are comfortable with.","Then slide it back up to the starting position to complete one repetition.","Start slowly, moving within a comfortable range without pain, aiming to increase the range as you progress."]},{"id":"EHE-176","name":"Assisted knee flexion","variation":"With isometric contraction","video":{"playbackId":"IL6yk00g9Cnhtnm56OIJP202s6NoED8UvkR6nivhW3lyY","thumbnailTimestamp":11.82,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"PROM","primaryTypes":["Mobility","Mobility.PROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting comfortably, place the good leg on top of the affected leg. Gently extend the affected leg, pressing it against the resistance of the good leg, holding for a few seconds. Then use the good leg to press the affected leg back, bending your knee as far as youâre comfortable. Hold the end position for a few seconds before relaxing to complete one repetition. Keep the movement within a comfortable range, gradually increasing it as you progress.","tips":null,"steps":["In a sitting position, with the affected leg as far under the chair as possible, place the good leg in front of it.","Now extend the affected leg gently against the resistance of the good leg, holding for 5 seconds.","Then use the good leg to push the affected leg further under the chair to mobilize your knee, holding for 5 seconds to complete one repetition.","Start slowly, moving within a comfortable range without pain, aiming to increase the range as you progress."]},{"id":"EHE-179","name":"Terminal knee extension","variation":"With resistance band","video":{"playbackId":"9yO36KKrWkKUNYGBXVs00OJrIjaZyWB7knLm9lX1SMW4","thumbnailTimestamp":15.24,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["Resistance band"],"equipmentShown":["Looped resistance band","Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with a resistance band attached to a stationary object at knee height in front of the working leg. Place the band around the back of your knee and step back to create tension with your knee slightly bent. Extend your knee, pushing it back against the resistance of the band until your leg is fully extended. The
1n return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring that the tension in the band is maintained throughout the exercise.","tips":null,"steps":["Standing straight, facing a chair.","Secure a resistance band around the chair and place it around the working leg, behind your knee.","Step back with the working leg and bend your knee slightly, ensuring that thereâs tension in the band.","Now extend your knee as far back as you can, against the resistance of the band, moving within a comfortable range without pain.","Then slowly return to the starting position.","Each repetition consists of a controlled extension, a 2 second hold, and a controlled return."]},{"id":"EHE-18","name":"Calf release","variation":"With massage ball","video":{"playbackId":"ElfWupw2Q3lpeCYYneOXgGLvFnv5W46inOGvlAZp8T00","thumbnailTimestamp":8.42,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Massage ball","primaryTypes":["Release","Release.Massage ball"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Massage ball","Exercise mat"],"targetedMuscles":["Gastrocnemius","Soleus"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting on the ground with the working leg extended, place a massage ball under your calf muscle, on one of the points shown here. Gently shift your body weight onto the ball to apply pressure, holding for the indicated time on each point before relaxing. Take deep breaths, allowing the tension in the muscle to gradually decrease.","tips":null,"steps":["Sitting on the ground, with your legs extended and your arms behind you for support.","Place a massage ball under the calf muscle, on one of the points shown in the demonstration.","Apply pressure to the massage ball with your bodyweight, holding for the indicated amount of time on each point to complete one repetition.","Take deep breaths, allowing the tension in the muscle to gradually decrease."]},{"id":"EHE-182","name":"Eccentric hamstring slide","variation":"Double leg","video":{"playbackId":"00CdidLQnv7vYQ8uU201SOVZ9SFrdGfXluKvEj1PU5ylw","thumbnailTimestamp":11.42,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Towel","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your knees bent and your heels on the ground, with towels placed under each heel. Begin by raising your hips toward the ceiling, forming a straight line from your shoulders to your knees. Keeping your hips raised, slowly slide both heels out, as far as youâre comfortable, or until your legs are completely extended. Then relax and return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["Lying on your back, with your knees bent and your heels on the ground.","Raise your hips toward the ceiling forming a straight line from your shoulders to your knees.","Now slide both heels out against the ground as far as youâre comfortable with, or until your legs are completely extended.","Then return to the starting position to complete one repetition."]},{"id":"EHE-183","name":"Hamstring bridge","variation":"Single leg on bench","video":{"playbackId":"a01boJExQdMrW1JwOipV1BUorywKqgjXR022HrJV01feVM","thumbnailTimestamp":11.8,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench"],"equipmentShown":["Exercise mat","Bench"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with the working knee bent as wide as youâre comfortable, and your heel on a bench, holding the non-working leg above your hips. Press through your heel to raise your hips toward the ceiling, forming a straight line from your shoulders to your knee, ensuring your hips stay in line. Then lower your hips back to the starting position to complete one repetition. Gradually increase the angle of your knee as you progress to target the hamstrings more effectively, while staying within your comfort level.","tips":null,"steps":["Lying on your back, with the heel of the working leg placed on a chair or a bench.","Raise the non working leg off the ground, holding it above your hips.","Now driving through your heel, raise your hips toward the ceiling, forming a straight line from your shoulders to your knee.","Then lower yourself back to the starting position.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-184","name":"Kneeling hamstring slide","variation":"","video":{"playbackId":"RIV01E6pVXXkOfrGS5tla2GPCqiCqxeWHvBuO3cHpos00","thumbnailTimestamp":7.17,"aspectRatio":0.5625},"primaryArea":["Knee","Hip"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat","Chair","Towel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Kneeling with the working leg bent to 90 degrees in front of you and a towel placed under your heel. Gently slide your heel forward, as far as youâre comfortable or until your leg is fully extended. The
1n slide your heel back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["In a half kneeling position, with the working leg bent at 90 degrees in front of you.","Slide your heel out against the ground as far as youâre comfortable with, or until your leg is completely extended.","Then return to the starting position to complete one repetition."]},{"id":"EHE-185","name":"Isometric hip extension","variation":"Against wall","video":{"playbackId":"9xV00kJ1OGw6uRb01iLsfm4ksHe7M7utfTll4zpenb00qk","thumbnailTimestamp":6.76,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Standing straight, with your back against a wall. Keeping the working leg straight, raise it off the ground and press your heel firmly back against the wall. Hold for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":["Standing straight, with your back against a wall.","Raise the working leg off the ground.","Now keeping your leg straight, press your heel firmly back against the wall, contracting your glute and hamstrings.","Hold the contraction for 6 seconds before relaxing to complete one repetition."]},{"id":"EHE-186","name":"Isometric knee flexion","variation":"","video":{"playbackId":"Ie9yp00CTxiowJBGtEUFimkTO01shQNuoNq74p97mMVx4","thumbnailTimestamp":16,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying on your back with the working leg bent to 90 degrees, reseting your heel on a chair. Press your heel firmly into the chair, as if you were trying to bend your knee. Hold for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":["Lying on your back, place the working leg on a chair with your knee bent at 90 degrees.","Now press your heel firmly down into the chair, contracting the hamstring muscles at the back of your thigh.","Hold the contraction for 6 seconds before relaxing to complete one repetition."]},{"id":"EHE-189","name":"Standing hamstring stretch","variation":"With support","video":{"playbackId":"QIoLAYd3nXmVwn02in2xeWIa54l02sOMub01EDww02JfKNk","thumbnailTimestamp":8.99,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight near a wall or a stable chair for support. Place the working leg on top of a chair or an elevated surface in front of you. Keeping your leg slightly bent and your back straight, gently lean forward, feeling a stretch along the back of your thigh. Hold the stretch for the indicated time before relaxing. You can deepen the stretch by leaning further over your knee, while ensuring your back remains straight.","tips":null,"steps":["Standing straight, with your feet shoulder width apart.","Place the working leg on a chair or an elevated surface in front of you.","Keeping your leg slightly bent and your back straight, lean forward to feel a stretch in the hamstring muscle at the back of your thigh.","Maintain a steady, static position, holding the stretch for the indicated amount of time."]},{"id":"EHE-19","name":"Lying hip extension","variation":"With straight leg","video":{"playbackId":"rCo95vS027bnV4LamglZokwmqJyHyb4JtVej019uN6lPM","thumbnailTimestamp":13,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down with your legs extended. Keeping your knees straight and your hips on the ground, raise the working leg toward the ceiling, as far as youâre comfortable. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your hips stay in line and that you donât round your lower back.","tips":"You can place a pillow or a folded towel under your hips for comfort.","steps":["Lying face down, with your legs extended.","Keeping your knees straight, alternate raising each leg as high as you can toward the ceiling, while making sure that your hips stay in contact with the ground.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering with each leg."]},{"id":"EHE-190","name":"Standing hip abduction ","variation":"Bodyweight","video":{"playbackId":"6VBfWrIMQyYpB3HinlnwNL8LS5oFnImiJI00vtQK1oRs","thumbnailTimestamp":7.38,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, facing a wall or a stable chair for support. Keeping your hips aligned, raise the working leg out to the side, as far as youâre comfortable. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring the knee of the working leg stays behind your hips throughout the exercise.","tips":null,"steps":["Standing straight, facing a wall or a chair.","Keeping your knee straight, raise the heel of the working leg out to the side and toward the ceiling.","Then lower it back to the starting position.","Make sure your hips stay in line and that the knee of the working leg stays behind your hips throughout the whole movement.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-191","name":"Standing hip flexion","variation":"Bodyweight","video":{"playbackId":"IqoQuyIzWAQuGlt02PeVedu01lLgUWzgWl02I02lKsU01vM4","thumbnailTimestamp":5.65,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Iliopsoas"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight near a wall or a stable chair for support. Keeping your hips aligned, raise the working leg up to hip height or as far as youâre comfortable. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":"If you have had a hip replacement, itâs important to avoid moving your hip past 90 degrees of flexion to minimize the risk of complications.","steps":["Standing straight, with your feet hip width apart.","Raise the working leg off the ground, flexing your hip as you bring your knee up toward your chest.","Then lower it back to the starting position.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-192","name":"Bent knee eccentric calf raises","variation":"On ground","video":{"playbackId":"FRyPVwFqmotgxq3302yagLe8AXm02y02LxHWm2atklyDPk","thumbnailTimestamp":11.29,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Soleus"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, near a wall or a stable chair for support. Bend your knees and raise your heels up so youâre standing on your toes. Keeping your knees bent, shift as much of your weight as youâre comfortable onto the working leg and slowly lower your heel to the ground. Then return to the starting position with both legs to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the weight you place on the affected side as you progress.","tips":null,"steps":["Perform the heel raises on the ground.","With both legs, bend your knees and raise your heels up so youâre standing on your toes.","Now shift as much of your weight as you are comfortable with onto the working leg, keeping the rest of your weight on the other leg.","Then slowly lower your heel back to the ground.","Return to the top position with both legs to complete one repetition.","Put as much weight on the affected side as you are comfortable with, aiming to increase it as you progress."]},{"id":"EHE-193","name":"Eccentric calf raises","variation":"On ground","video":{"playbackId":"zudEYFM5Sy4uCfTWocAR9ieqWC3IM5dSSrQHxUZ01VyY","thumbnailTimestamp":7.73,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, near a wall or a stable chair for support. Raise your heels up so youâre standing on your toes. Keeping your knees straight, shift as much of your weight as youâre comfortable onto the working leg and slowly lower your heel to the ground. Then return to the starting position with both legs to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the weight you place on the affected side as you progress.","tips":null,"steps":["Perform the heel raises on the ground.","With both legs, raise your heels up so youâre standing on your toes.","Now shift as much of your weight as you are comfortable with onto the working leg, keeping the rest of your weight on the other leg.","Then slowly lower your heel back to the ground.","Return to the top position with both legs to complete one repetition.","Put as much weight on the affected side as you are comfortable with, aiming to increase it as you progress."]},{"id":"EHE-194","name":"Sitting hip adduction","variation":"With resistance band","video":{"playbackId":"U7Fb9k6Extv7D3cAxyzK7UMqiA8XJnuIABGNvmdiDWs","thumbnailTimestamp":9.92,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Chair","Long resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on the edge of a chair, with a resistance band attached to a stationary object at ankle height, looped around the ankle of the working leg. Begin with the working leg out to the side, ensuring there is tension in the band. Keeping your hips stable and your knee bent, pull the working leg toward the midline of your body, against the bandâs resistance. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["In a sitting position, place a resistance band around your ankle and attach it to the foot of the chair on the same side.","Turn your body to the side, away from the band and move your leg out until you feel tension in it.","Now pull your leg toward the other one, against the resistance of the band.","Then return it back to the starting position.","Each repetition consists of a controlled pull, a 2 second hold, and a controlled return."]},{"id":"EHE-195","name":"Clamshell","variation":"With resistance band","video":{"playbackId":"urAntSnxrLK502rmQGv0059CJRb3d9kix2jgMeezo41AQ","thumbnailTimestamp":13.81,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Exercise mat","Looped resistance band"],"targetedMuscles":["Gluteus medius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on the non-working side with your legs stacked and knees bent, place a resistance band around your thighs, just above your knees. Engage your core, raising your waist slightly off the ground. Keeping your feet in contact, raise your top leg toward the ceiling, against the bandâs resistance. Then lower it back to the starting position to complete one repetition.","tips":null,"steps":["Lying on your side with your legs stacked and your knees bent.","Place a resistance band around your thighs, above your knees.","Keeping your heels in contact, raise the knee of the upper leg toward the ceiling.","Then lower it back to the starting position.","Make sure your hips stay in line and that you keep the lower leg in contact with the ground.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-196","name":"Hip flexor stretch","variation":"Standing","video":{"playbackId":"kuQQlRswDBEHiOmSaospqphS7b6A02pFr014MyJ4Ytlm00","thumbnailTimestamp":7.1,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight with your feet hip-width apart. Step forward with the non-working leg, keeping the working leg on the ground behind you. Then tilt your pelvis under you, pulling your tailbone toward your stomach, and gently press your hips forward, feeling a stretch along the front of the hip of the back leg. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":["Standing straight, with your feet shoulder width apart.","Take a step forward with the non working leg, keeping your front foot flat on the ground.","Now tilt your pelvis under you and shift your weight forward to feel a stretch at the front of the hip of the back leg.","Maintain a steady, static position, holding the stretch for the indicated amount of time."]},{"id":"EHE-199","name":"Lateral squat","variation":"Bodyweight","video":{"playbackId":"HHF5FgOGPIM4ia9fEwZ13ywnlr6W9zTR97SP5SCebyI","thumbnailTimestamp":5.84,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet wider than shoulder-width apart. Keeping your back straight and your core engaged, hinge at the hips, bring your chest forward, and shift your weight to one leg, squatting down over it, as far as youâre comfortable, leaving the other leg s
1traight. Then push back to the starting position and repeat the movement on the other side to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Standing straight, with your feet slightly wider than shoulder width apart.","Shift your weight to one foot and squat down over it, keeping the other leg straight.","Then push back up to the starting position and repeat the movement on the other side to complete one repetition.","Put as much weight on the affected side as you are comfortable with, trying to increase the depth of the lunge as you progress."]},{"id":"EHE-2","name":"Walk on toes","variation":"","video":{"playbackId":"zgwIlCCabaFHENfmZDQW016e01l8ctkiSI1bHkkG1yUks","thumbnailTimestamp":5.79,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart. Raise your heels up, as far as youâre comfortable, balancing on the balls of your feet. Keeping your heels high, walk forward for the indicated number of steps. Then reverse the direction and walk backward for the same number of steps before relaxing. Focus on keeping your heels high throughout the exercise, taking small and controlled steps.","tips":null,"steps":["Standing straight, with your feet shoulder width apart.","Raise your heels up so youâre standing on your toes.","Keeping your heels as high as possible, walk forward and then backward for the indicated number of repetitions.","Each repetition equals one step, repeated in both directions to complete one set.","Focus on maintaining a steady pace, taking small and controlled steps."]},{"id":"EHE-20","name":"Active ankle eversion","variation":"","video":{"playbackId":"P1800ustFDiwXkkq4WY01nPk01lOFIRS4w6BMvjX4hmXoU","thumbnailTimestamp":4.23,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with your heels on the ground. Rotate your feet outward, away from the midline of your body, as far as youâre comfortable, ensuring the movement comes from your ankles. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["In a sitting or lying position.","Rotate both feet outward, away from the midline of your body and back in a controlled motion.","Start slowly, moving within a comfortable range without pain, ensuring the movement comes only from the foot and ankle.","Repeat for the indicated number of repetitions."]},{"id":"EHE-204","name":"Tibialis raises","variation":"Standing","video":{"playbackId":"3MXfV00OBloFXWErP9007XyLJzc82xPWnnvpws2l3CVCc","thumbnailTimestamp":16.63,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":["Tibialis anterior"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your back against a wall and your feet flat on the ground, positioned slightly away from you. Keeping your heels on the ground, raise your toes off the ground, bringing them toward your shins, as far as youâre comfortable. Then lower them back to the ground to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Standing straight, with your back against the wall and
1your feet positioned slightly away from it.","Keeping your weight on your heels, raise your toes as high as you can toward the ceiling.","Then lower them back to the ground.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-205","name":"Tibialis posterior release","variation":"With massage ball","video":{"playbackId":"pgge9lwt2Hx5RW1ouzolXZNa11NpcvSc00CcRFYFr1GE","thumbnailTimestamp":20,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Release","primarySubtype":"Massage ball","primaryTypes":["Release","Release.Massage ball"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Massage ball","Exercise mat"],"targetedMuscles":["Tilbialis posterior"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting on the ground with the working leg extended straight out in front of you. Place a massage ball on the inner side of your lower leg, along the inner border of the shin bone, on one of the points shown here. Bend your opposite knee, placing your foot on top of the working leg and apply pressure to the massage ball by pressing your foot down, holding for the indicated time on each point before relaxing. Take deep breaths, allowing the tension in the muscle to gradually decrease.","tips":null,"steps":["Sitting on the ground, with your legs extended.","Place a massage ball on the inner side of your lower leg, along the inner border of the shin bone, on one of the points shown in the demonstration.","Bend your opposite knee and place your foot on top of the working leg.","Then apply pressure to the massage ball by pressing your foot down, holding for the indicated amount of time on each point to complete one repetition.","Take deep breaths, allowing the tension in the muscle to gradually decrease."]},{"id":"EHE-208","name":"Isometric split squat","variation":"Bodyweight","video":{"playbackId":"pdUCYn6z2n72k02AqO0018koOVusbz00PiWy2X4yVugZGE","thumbnailTimestamp":9.08,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Standing in a split stance with the working leg forward and the other leg back. Keeping your back straight and your core engaged, lower yourself down, as far as youâre comfortable or until the back knee is just above the ground. Hold this position for the indicated time before returning to the starting position to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":["Standing in a split stance with one foot forward and the other foot back, about one meter apart.","Lower your body until the back knee is just above the ground.","Then hold the lowered position for 6 seconds before pushing back to the starting position to complete one repetition.","Complete the indicated number of repetitions, then switch foot positions, placing the previously front foot at the back, and repeat the same number of repetitions to complete one set.","Put as much weight on the affected side as you are comfortable with, trying to increase the depth of the lunge as you progress."]},{"id":"EHE-209","name":"Hip adductor stretch","variation":"","video":{"playbackId":"q028eW791ZnJqF8Ch8VD02hN3gi5aoOgYyPc00BajglmvY","thumbnailTimestamp":7,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight with your feet wider than shoulder-width apart. Keeping your back straight, shift your weight to the non-working leg and squat down over it as far as youâre comfortable, leaving the working leg straight and feeling a stretch along your inner thigh. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":["Standing straight, with your feet slightly wider than shoulder width apart.","Shift your weight to the non working leg and squat over it, keeping the working leg straight to feel a stretch in your inner thigh.","Maintain a steady, static position, holding the stretch for the indicated amount of time."]},{"id":"EHE-21","name":"Side lunge","variation":"Bodyweight","video":{"playbackId":"zTABJMrpj01TnnfRXudsY8xk00GwEKO53rTW5E7iBKJSI","thumbnailTimestamp":5.57,"aspectRatio":0.5625},"primaryArea":["Knee","Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart. Keeping your back straight and your core engaged, take a wide step to the side with the working leg and lower your hips down and back, as far as youâre comfortable, while keeping your other leg straight. Then push back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, increasing the depth as you progress.","tips":null,"steps":["Standing straight, with your feet shoulder width apart.","Take a step to the side with your working leg and lower your body over it, leaving the other leg straight.","Then push back to the starting position.","Each repetition consists of a controlled lowering, a 2 second hold at the bottom, and a drive to push back to the starting position."]}
1,{"id":"EHE-210","name":"Hip adductor release","variation":"With massage ball","video":{"playbackId":"4pXGYqjTzENZB8Ke45pmzJXO95FairqZL9tCHtMOmAw","thumbnailTimestamp":12,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Massage ball","primaryTypes":["Release","Release.Massage ball"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Massage ball","Exercise mat"],"targetedMuscles":["Adductor longus"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting on the ground with your legs extended, place a massage ball on your inner thigh, targeting any tight or tender areas. Rest the massage ball on a book or a similar elevated surface on the ground and gently shift your body weight onto the ball to apply pressure. Hold the pressure for the indicated time on at least three different points before relaxing. Take deep breaths, allowing the tension in the muscles to gradually decrease.","tips":null,"steps":["Place a massage ball on top of a book or similar elevated surface.","Lying face down on the ground with your groin resting on the massage ball, using your forearms for support.","Apply pressure to the massage ball with your bodyweight, holding for the indicated amount of time on at least two different points to complete one repetition.","Take deep breaths, allowing the tension in the muscle to gradually decrease."]},{"id":"EHE-211","name":"Frog stretch","variation":"","video":{"playbackId":"Yc1yplr2i800n95CdBxJc1CR00XKbZb8giTLxRpOlU01lk","thumbnailTimestamp":23,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Kneeling with your hands under your shoulders. Widen your knees out to the sides, as far as youâre comfortable, keeping your shins and feet in line with your knees. Gently push your hips back, lowering them toward the ground, feeling a stretch along your inner thighs and hips. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":["In a kneeling position, with your hands on the ground.","Move your knees as wide as youâre comfortable with and point your toes outward.","Now push your hips back and lower them toward the ground to feel a stretch in your inner thigh area.","Maintain a steady, static position, holding the stretch for the indicated amount of time."]},{"id":"EHE-212","name":"Hip adductor release","variation":"With foam roller","video":{"playbackId":"801BSbuzZwJxB01eK702ykkBqv37M8wY5qtzoPEbsJiorM","thumbnailTimestamp":16,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Foam rolling","primaryTypes":["Release","Release.Foam rolling"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Foam roller"],"equipmentShown":["Exercise mat","Foam roller"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":180,"instructions":"Lying face down on the ground, using your forearms for support. Place a foam roller under the inner thigh of the working leg and apply pressure to it with your body weight. Firmly roll back and forth along the length of the inner thigh muscles, targeting any tight or tender areas. Continue for the indicated time before relaxing, taking deep breaths and allowing the tension in the muscles to gradually decrease.","tips":null,"steps":["Lying face down on the ground, using your forearms for support.","Place a foam roller under your inner thigh.","Apply pressure to the foam roller with your bodyweight and slowly roll back and forth along the length of your inner thigh.","Continue for the indicated amount of time to complete one repetition.","Take deep breaths, allowing the tension in the muscle to gradually decrease."]},{"id":"EHE-213","name":"Standing quad stretch","variation":"With supp
1ort","video":{"playbackId":"VijlMMyMAZdvXROz02Az77022BKN02UfO71DHLA592EGZQ","thumbnailTimestamp":4.81,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Rectus femoris","Vastus medialis","Vastus lateralis","Vastus intermedius"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight near a wall or a stable chair for support. Place the working leg on top of a chair or an elevated surface behind you, allowing your knee to bend comfortably. Then gently lower yourself down and press your hip forward, feeling a stretch along the front of your thigh. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":["Standing straight in front of a chair.","Place the working leg on top of the chair behind you, allowing your knee to bend comfortably.","Then slowly lower yourself down and press your hip forward to feel a gentle stretch in the quadriceps muscle at the front of your thigh.","Maintain a steady, static position, holding the stretch for the indicated amount of time."]},{"id":"EHE-217","name":"Eccentric hip flexion","variation":"With resistance","video":{"playbackId":"Dtr1CmucdF5nbmylYftidctMF2ObTn6Lyy3VaDlz4fU","thumbnailTimestamp":11,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Iliopsoas"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with your back straight and your feet flat on the ground. Raise the working leg off the ground, bringing your knee toward your chest, as far as youâre comfortable. Then press down on your knee, resisting the movement while slowly lowering your leg back to the starting position to complete one repetition. Focus on keeping the movement controlled, gradually increasing the intensity as you progress, while staying within your comfort level.","tips":"If you have had a hip replacement, itâs important to avoid moving your hip past 90 degrees of flexion to minimize the risk of complications.","steps":["In a sitting position, with your feet flat on the ground.","Raise the working leg off the ground and bring it as high as you can toward your chest.","Now use your hands to apply resistance to your knee, and press your knee up against the resistance while slowly lowering your leg back toward the ground.","Each repetition consists of a controlled raise, a brief hold at the top, and a 6 second lowering while pressing up against the resistance."]},{"id":"EHE-219","name":"Shallow squat","variation":"With support","video":{"playbackId":"BsiC7YK02kcVXflSpozU02SY7rzO4wH4AsH3jWaGTTNEo","thumbnailTimestamp":9.44,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet shoulder-width apart, facing a stable chair for support. Keeping your back straight and your core engaged, hinge at the hips, bring your chest forward, and squat down, as far as youâre comfortable, using your hands for support as needed. Then push back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the depth as you progress while staying within your comfort level.","tips":null,"steps":["Standing straight, facing a chair, with your feet shoulder width apart.","Hinge at the hips, bring your chest forward, and squat down as far as you are comfortable with, using your hands for balance as needed.","Then push back to the starting position.","Each repetition consists of a controlled lowering, a 2 second hold at the bottom, and a drive to push back to the starting position.","Squat as deep as you are comfortable with, aiming to increase the depth as you progress."]},{"id":"EHE-22","name":"Quad release","variation":"With foam roller","video":{"playbackId":"82MzIeJHklOoSl7jjEce1C6XFSZSR
1Dk01CMymNKs9q3c","thumbnailTimestamp":10.46,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Foam rolling","primaryTypes":["Release","Release.Foam rolling"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Foam roller"],"equipmentShown":["Foam roller","Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":180,"instructions":"Lying face down, place a foam roller under the front of your thigh. Using your forearms for support, apply pressure to the foam roller with your body weight and slowly roll back and forth along the length of the muscle, targeting any tight or tender areas, focusing on both the outer and inner parts of the muscle. Continue for the indicated time before relaxing, taking deep breaths and allowing the tension in the muscle to gradually decrease.","tips":null,"steps":["Lying face down on the ground, using your forearms for support.","Place a foam roller under the front of your thigh.","Apply pressure to the foam roller with your bodyweight and slowly roll from the top of your thigh to
1just above your knee.","Start by focusing on the outer part, rolling for the indicated amount of time.","Then reposition the foam roller to target the inner part, rolling for the indicated amount of time once more to complete one repetition.","Take deep breaths, allowing the tension in the muscle to gradually decrease."]},{"id":"EHE-220","name":"Squat","variation":"With resistance band","video":{"playbackId":"59P98uERjYFpc8okSKMdmIpyNH022qdk7WuTk9KT63gw","thumbnailTimestamp":12,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Looped resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet roughly shoulder-width apart, and a resistance band around your thighs, just above your knees. Keeping your back straight and your core engaged, hinge at the hips, bring your chest forward, and squat down, as far as youâre comfortable. Then push back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Standing straight, with your feet shoulder width apart.","Place a resistance band around your thighs, above your knees.","Now hinge at the hips, bring your chest forward, and squat down as far as you are comfortable with.","Then push back to the starting position.","Each repetition consists of a controlled lowering, a 2 second hold at the bottom, and a drive to push back to the starting position."]},{"id":"EHE-221","name":"Plank","variation":"","video":{"playbackId":"020000501lzlIwTe8XW01O02ejd35OjOVu5y101is1DbzvgKQA","thumbnailTimestamp":8,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"In a plank position, with your elbows roughly shoulder-width apart, and your feet roughly hip-width apart. Keeping your core engaged, hold the position for the indicated time before relaxing, ensuring you keep a straight line from your head to your heels. Focus on maintaining good form and stability, gradually increasing the duration as you progress.","tips":null,"steps":["In a plank position, with your weight on your forearms and your feet.","Hold the position for the indicated amount of time, keeping your body in a straight line from head to heels.","Focus on breathing steadily while engaging your core muscles.","As you progress, you can gradually increase the duration of the hold."]},{"id":"EHE-222","name":"Romanian deadlift","variation":"Bodyweight","video":{"playbackId":"d02JOUof7NRDa02GC2Qbja1sRCbJk2901yMZDoMkJRuZ9Q","thumbnailTimestamp":12,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Lower back","Core","Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your feet hip-width apart and your arms crossed over your chest. Keeping your back straight and your core engaged, hinge at your hips, and lower your torso toward the ground, as far as youâre comfortable, pushing your hips back while maintaining a slight bend in your knees. Then raise yourself back to the starting position to complete one repetition. Focus on driving the movement with your hips, keeping your back straight and core engaged throughout the exercise.","tips":null,"steps":["Standing straight with your feet shoulder width apart.","Keeping your back straight, hinge at the hips and lower your upper body toward the ground, allowing your knees to bend slightly.","Then raise yourself back up by contracting your hamstrings and pushing your hips forward.","Each repetition consists of a controlled lowering, a 2 second hold, and a controlled return to the starting position."]},{"id":"EHE-225","name":"Single leg Romanian deadlift","variation":"Bodyweight","video":{"playbackId":"El9dkwAQE01vaITe45NOXqgOfEL3F3BAm1np02nHFf6RE","thumbnailTimestamp":14.96,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Lower back","Core","Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your arms crossed over your chest. Raise the non-working leg off the ground, maintaining a slight bend in the knee of the working leg. Keeping your back straight and your core engaged, hinge at your hips, and lower your torso toward the ground, as far as youâre comfortable, while extending the non-working leg behind you. Then raise yourself back to the starting position to complete one repetition. Focus on driving the movement with your hips, keeping your back straight and core engaged throughout the exercise.","tips":null,"steps":["Standing straight, raise the non working leg off the ground.","Now keeping your back straight, hinge at the hips and lower your up
1per body towards the ground, allowing your knee to bend slightly while extending your raised leg straight behind you.","Then raise yourself back up by contracting your hamstrings and pushing your hips forward.","Each repetition consists of a controlled lowering, a 2 second hold, and a controlled return to the starting position."]},{"id":"EHE-226","name":"Active hamstring release","variation":"With massage ball","video":{"playbackId":"hdmVnJfELyaWZaK502GCGW4vkgZph01blc7Ufr4s1T3LA","thumbnailTimestamp":18,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Release","primarySubtype":"Massage ball","primaryTypes":["Release","Release.Massage ball"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Massage ball","Chair"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting on a chair, place a massage ball under the back of your thigh, targeting any tight or tender areas. Apply pressure to the massage ball by pressing your leg down and holding it for the indicated time while actively extending and bending your knee. Repeat the process on at least three different points before relaxing. Focus on keeping the movement smooth and controlled, allowing the tension in the muscles to gradually decrease.","tips":null,"steps":["In a sitting position, with your feet flat on the ground, place a massage ball on the seat of the chair, under the back of your thigh.","Apply pressure to the massage ball by pressing your thigh down with your arms.","While maintaining the pressure, actively extend and bend your knee, holding for the indicated amount of time on at least three different points to complete one repetition.","Take deep breaths, allowing the tension in the muscle to gradually decrease."]},{"id":"EHE-227","name":"Tibialis posterior self massage","variation":"","video":{"playbackId":"ABqb5Ru22Uvk1XqjMHTZQZnHh9On7IqoODeIZZR7t600","thumbnailTimestamp":27,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Self massage","primaryTypes":["Release","Release.Self massage"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Tilbialis posterior"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting with the working leg on your opposite thigh, use your thumbs to apply pressure along the inner border of the shin bone, targeting any tight or tender areas. Press firmly, pushing the muscle away from the bone. Hold the pressure for the indicated time on at least three different points before relaxing. Take deep breaths, allowing the tension in the muscle to gradually decrease.","tips":null,"steps":["In a sitting position, place the working leg on the opposite thigh.","With both hands, use your thumbs to apply pressure along the inner border of the shin bone, targeting any tight areas.","Press firmly, as if you were pushing the muscle away from the bone, holding for the indicated amount of time on at least three different points to complete one repetition.","Take deep breaths, allowing the tension in the muscle to gradually decrease."]},{"id":"EHE-23","name":"Standing hip adduction","variation":"With resistance band","video":{"playbackId":"1WygF3YRuul4p6qcHB9S5t2msJPqXn59GTWpqqy401HI","thumbnailTimestamp":12,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Chair","Long resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight facing a wall or a stable chair for support, with a resistance band attached to a stationary object at ankle height, looped around the ankle of the working leg. Begin with the working leg raised out to the side, ensuring there is tension in the band. Keeping your hips aligned, pull the working leg inward across your body, against the bandâs resistance. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Standing straight, attach a resistance band to a stationary object and place it around the ankle of the working leg.","Now keeping your knee straight, cross the working leg in front of the non working leg, against the resistance of the band.","Then return it back to the starting position.","Each repetition consists of a controlled pull, a 2 second hold, and a controlled return."]}
1,{"id":"EHE-230","name":"Tibialis raises","variation":"Sitting","video":{"playbackId":"enm02qTGH8mRBkhsliH01lG00002bg5CkMK4b00UAi0201rl01w","thumbnailTimestamp":5.05,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Tibialis anterior"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with your feet flat on the ground, hip-width apart. Keeping your heels on the ground, raise your toes off the ground, bringing them toward your shins, as far as youâre comfortable. Then lower them back to the ground to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["In a sitting position, with your feet hip width apart on the ground.","Keeping your weight on your heels, raise your toes as high as you can toward the ceiling.","Then lower them back to the ground.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-231","name":"Hip adductor stretch","variation":"Against wall","video":{"playbackId":"yWlYp1IYHddxVpQeCp00jtFSoXiqPnuPvH1JqYC8AER00","thumbnailTimestamp":9,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Lying on your back, with your legs up against a wall. Keeping your knees straight and your heels on the wall with your toes pointing away from it, gently widen your legs, sliding them down to the sides, as far as youâre comfortable, feeling a stretch along your inner thighs. Hold the stretch for the indicated time before relaxing.","tips":"Wear socks or use towels to decrease the resistance against the wall.","steps":["Lying on your back, with your hips and legs up against a wall.","Keeping your legs straight, slowly slide them down to the sides as wide as youâre comfortable with, to feel a stretch in your inner thigh area.","Make sure you keep your heels in contact with the wall and that your toes are pointed away from it.","Maintain a steady, static position, holding the stretch for the indicated amount of time."]},{"id":"EHE-232","name":"Side plank","variation":"","video":{"playbackId":"48VPeIIZsdfKZDpsDmSY5BjhK5wZX01zoVWG00eQg502Vw","thumbnailTimestamp":14,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"In a side plank position, with your legs straight and the top leg crossed over the bottom leg. Keeping your core engaged, hold the position for the indicated time before relaxing, ensuring you keep a straight line from your head to your heels. Focus on maintaining good form and stability, gradually increasing the duration as you progress.","tips":null,"steps":["In a side plank position, with both legs extended and the top leg crossed over the lower leg, keeping your weight on your forearm and your feet.","Hold the position for the indicated amount of time.","Focus on breathing steadily while engaging your core muscles.","As you progress, you can gradually increase the duration of the hold."]},{"id":"EHE-233","name":"Side plank","variation":"With hip dip","video":{"playbackId":"L3jHjh6xhFY3GoOzMukEX32R01SoHQ2C9vr2ywd2WHsE","thumbnailTimestamp":17,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying on your side, with your lower leg bent and top leg extended. Keeping your core engaged, prop yourself up on your forearm and raise your hips into a side plank while simultaneously raising your top leg and arm toward the ceiling. Hold the top position for the indicated time, then slowly lower yourself back to the starting position to complete one repetition. Focus on maintaining good form and stability throughout the exercise.","tips":null,"steps":["Lying on your side, with your lower leg bent and the top leg extended.","Keeping your weight on your forearm and the lower leg, raise your hips up to a side plank position, while also raising the top leg toward the ceiling.","Hold the top position for 6 seconds, then return to the starting position to complete one repetition.","Focus on breathing steadily while engaging your core muscles."]},{"id":"EHE-234","name":"Plank","variation":"With hip extension","video":{"playbackId":"IIcJFh1InB5jWyZKZqyBht6gxNMcFsm6ERMn17b71M8","thumbnailTimestamp":14,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Shoulder","Hip"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"In a plank position, with your elbows roughly shoulder-width apart, and your feet roughly hip-width apart. Keeping your core engaged, alternate between raising each leg toward the ceiling. Continue for the indicated time before relaxing, ensuring you keep a straight line from your head to your heels. Focus on maintaining good form and stability, gradually increasing the duration as you progress.","tips":null,"steps":["In a plank position, with your weight on your forearms and your feet.","Hold the position for the indicated amount of time while alternately raising each leg off the ground and toward the ceiling.","Focus on breathing steadily while engaging your core muscles.","As you progress, you can gradually increase the duration of the hold."]},{"id":"EHE-235","name":"Reverse plank","variation":"","video":{"playbackId":"QbFWy02lw4uTBgEf3wD5BfLbahe5tbr9Xuow6IYQLQJs","thumbnailTimestamp":9,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back","Hip"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"In a reverse plank position, with your arms fully extended under your shoulders and your heels on the ground, roughly hip-width apart. Keeping your core engaged, hold the position for the indicated time before relaxing, ensuring you keep a straight line from your head to your heels. Focus on maintaining good form and stability, gradually increasing the duration as you progress.","tips":null,"steps":["In a reverse plank position, with your arms fully extended and your weight on your palms and your heels.","Hold the position for the indicated amount of time, keeping your body in a straight line from head to heels.","Focus on breathing steadily while engaging your core muscles.","As you progress, you can gradually increase the duration of the hold."]},{"id":"EHE-236","name":"Cat cow","variation":"","video":{"playbackId":"qPR00ZfTGT702PvQhySAOrh
15ysFmPvPFaVbJ4yaiYH028E","thumbnailTimestamp":11,"aspectRatio":0.5625},"primaryArea":["Lower back","Upper back"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Kneeling with your hands under your shoulders and your knees under your hips. Inhale deeply as you arch your back, letting your belly drop toward the ground while raising your head and tailbone toward the ceiling. Hold briefly, then exhale, rounding your back toward the ceiling, tucking your head and hips under you. Continue for the indicated number of repetitions, flowing naturally between the positions, syncing your breathing with the movements, deeply inhaling as you arch your back and fully exhaling as you round it.","tips":null,"steps":["In a kneeling position, with your hands on the ground under your shoulders and your knees under your hips.","Inhale as deeply as you can while slowly arching your back, dropping your belly towards the ground while pushing your hips upwards.","Then exhale while slowly rounding your back, tucking your chin towards your chest, and pressing through your hands to push your upper back towards the ceiling.","Flow smoothly between the arched position, inhaling as deeply as you can and the rounded position, exhaling completely to complete one repetition."]},{"id":"EHE-237","name":"Kneeling thoracic rotation","variation":"","video":{"playbackId":"agEqNL6W6IEfhXru300n1PXxQbnICg5hQ5jcjEVz02QuI","thumbnailTimestamp":5.54,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Kneeling with your hands under your shoulders and your knees under your hips. Raise one arm out to the side and toward the ceiling, opening your chest and gently rotating your upper back, as far as youâre comfortable, while following the movement with your eyes. Hold briefly, then return to the starting position and repeat on the other side to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["In a kneeling position, with your hands on the ground under your shoulders and your knees under your hips.","Keeping one hand on the ground, reach toward the ceiling with the other one, keeping your eyes on the raised hand.","Allow your torso to follow the movement, gently rotating your back.","Return to the starting position and repeat the movement on the other side to complete one repetition."]},{"id":"EHE-238","name":"Elephant walk","variation":"","video":{"playbackId":"vsxfvCf007Vnrk5CR1bLieafDznNId02DHc802a02hyflKQ","thumbnailTimestamp":14.51,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Dynamic stretch","primaryTypes":["Mobility","Mobility.Dynamic stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight with your feet hip-width apart. Keeping your back straight, hinge at your hips and reach down toward the ground, bending your knees slightly. Grab your ankles or let your hands hover above the ground, depending on your flexibility. Then alternate between extending each leg, pushing one knee back while keeping the other bent, feeling a stretch along the back of your thigh. Continue alternating between legs for the indicated time before relaxing. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["Standing straight with your feet hip width apart.","Keeping your back straight, lean forward and grab your ankles, allowing your knees to bend slightly.","Now alternate extending each leg slowly back to feel a stretch at the back of your thighs.","Repeat for both legs to complete one repetition."]},{"id":"EHE-239","name":"Lying crossover stretch","variation":"","video":{"playbackId":"d2NS8NZSJ2fT00sxtlDpoSF9021n9IwDmvFXhAbCWyHwM","thumbnailTimestamp":18,"aspectRatio":0.5625},"primaryArea":["Lower back"],"secondaryArea":["Hip"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Lying on your back with your legs extended. Bend the knee of the working leg and cross it over your body, using the opposite hand to grab the outside of your knee. Keeping your shoulders on the ground, gently lower your knee down, allowing your torso to follow the movement, feeling a stretch along your lower back and hip. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":["Lying on your back, with your legs extended and your arms out wide.","Bring one knee up towards your chest and cross it over the extended leg.","Now use your opposite arm to grab your leg and pull it down towards the ground to feel a stretch in your lower back and hip area.","Maintain a steady, static position, holding the stretch for the indicated amount of time."]},{"id":"EHE-24","name":"Single leg squat","variation":"On step","video":{"playbackId":"Y5EwJ3n6KoLl01oM4Lt4ZR271yqush2Mhitn5Y1BFhZ00","thumbnailTimestamp":24,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip","Foot and ankle"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["Step"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with the working leg on a step and the other leg hanging naturally by your side. Hinge at the hips, bring your chest forward, and squat down, allowing the heel of the extended leg to touch the ground in front of you without putting any weight on it. Then push back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the depth as you progress.","tips":null,"steps":["Standing straight, with the working leg on a step and the other leg hanging naturally by your side.","Hinge at the hips, bring your chest forward, and squat down, allowing the heel of the extended leg to touch the ground in front of you without putting any weight on it.","Then push back to the starting position.","Each repetition consists of a controlled lowering, a 2 second hold at the bottom, and a drive to push back to the starting position."]},{"id":"EHE-241","name":"Worldâs greatest stretch","variation":"","video":{"playbackId":"oBV3lDCjRmXan8EtHk5elQlYiNtMcd52siFM6qmPixw","thumbnailTimestamp":13.57,"aspectRatio":0.5625},"primaryArea":["Hip","Upper back"],"secondaryArea":["Lower back"],"primaryType":"Mobility","primarySubtype":"Dynamic stretch","primaryTypes":["Mobility","Mobility.Dynamic stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"In a lunge position, with one leg extended behind you and the other bent at 90 degrees in front, using your opposite hand for support. Lower your elbow towards the ground on the inside of your front foot, as far as youâre comfortable. Then, rotate your torso, opening up your chest and reaching your arm toward the ceiling. Return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["In a half kneeling position, with one knee on the ground and the other knee bent at 90 degrees in front of you.","Place the opposite side hand on the ground next to your front foot and raise your back knee off the ground.","Now lower your elbow as close to the ground as you can inside your front foot.","Then twist your body, reaching your hand toward the ceiling while following it with your eyes.","Complete the indicated number of repetitions before repeating the movement on the other side."]},{"id":"EHE-242","name":"Hamstring release","variation":"With massage ball","video":{"playbackId":"dixBwBzqN6I2Wa6qv4UJqXR00wVHg02CU8nmYJTWl3Mko","thumbnailTimestamp":8.97,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Release","primarySubtype":"Massage ball","primaryTypes":["Release","Release.Massage ball"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Massage ball","Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting on the ground with your legs extended and your arms behind you for support. Place a massage ball under the back of your thigh and gently shift your body weight onto the ball to apply pressure, targeting any tight or tender areas. Hold the pressure for the indicated time on at least three different points before relaxing. Take deep breaths, allowing the tension in the muscles to gradually decrease.","tips":null,"steps":["Sitting on the ground, with your legs extended and your arms behind you for support.","Place a massage ball under the back of your thigh.","Apply pressure to the massage ball with your bodyweight, holding for the indicated amount of time on at least three different points to complete one repetition.","Take deep breaths, allowing the tension in the muscle to gradually decrease."]},{"id":"EHE-243","name":"High plank","variation":"","video":{"playbackId":"miqlS72021af8YRcJHg1WOCOuDiZgkjO02JV7owlNywnw","thumbnailTimestamp":13,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"In a high plank position, with your hands roughly shoulder-width apart, and your feet roughly hip width apart. Keeping your core engaged, hold the position for the indicated time before relaxing, ensuring you keep a straight line from your head to your heels. Focus on maintaining good form and stability, gradually increasing the duration as you progress.","tips":null,"steps":["In a high plank position, with your arms fully extended and your weight on your palms and your feet.","Hold the position for the indicated amount of time, keeping your body in a straight line from head to heels.","Focus on breathing steadily while engaging your core muscles.","As you progress, you can gradually increase the duration of the hold."]},{"id":"EHE-244","name":"High plank","variation":"With shoulder taps","video":{"playbackId":"ZFAvmwOL028y54mXMLZUZvY6wPgdxOorEwF2JkSpLuyk","thumbnailTimestamp":25,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"In a high plank position, with your hands placed roughly shoulder-width apart, and your feet roughly hip width apart. Keeping your core engaged, alternate between tapping each shoulder with the opposite hand. Continue for the indicated time before relaxing, ensuring you keep a straight line from your head to your heels. Focus on maintaining good form and stability, and avoid rotating your body.","tips":null,"steps":["In a high plank position, with your arms fully extended and your weight on your palms and your feet.","Hold the position for the indicated amount of time while alternately tapping each shoulder with the opposite hand.","Focus on breathing steadily while engaging your core muscles.","As you progress, you can gradually increase the duration of the hold."]},{"id":"EHE-245","name":"Standing quad stretch","variation":"","video":{"playbackId":"qwZ3yzfT01fktdh2idWP00iCAIfCGpb7viKLXPKl5o00nE","thumbnailTimestamp":9.22,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Rectus femoris","Vastus medialis","Vastus lateralis","Vastus intermedius"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight, near a wall or a stable chair for support. Grab the ankle of the working leg from behind with the hand on the same side. Then gently pull your foot toward your glutes and press your hip forward, feeling a stretch along the front of your thigh and hip. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":["Standing straight, grab your ankle from behind with the hand on the same side.","Then pull your ankle toward your glutes and push your hip forward to feel a stretch in the quadriceps muscle at the front of your thigh.","Maintain a steady, static position, holding the stretch for the indicated amount of time."]},{"id":"EHE-246","name":"Bird dog","variation":"","video":{"playbackId":"S3cRmLZIo1VbFvcVMyStDTLSoBFmSBXfM02sk4OIe02ro","thumbnailTimestamp":9.63,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back","Hip","Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Kneeling with your hands under your shoulders and your knees under your hips. Keeping your core engaged, extend one arm forward and the opposite leg backward, forming a straight line from your hand to your heel. Then return to the starting position and repeat the movement on the other side to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["In a kneeling position, with your hands on the ground under your shoulders and your knees under your hips.","While keeping your core engaged and maintaining stability, simultaneously extend one arm forward and the opposite leg backward, forming a straight line from your hand to your heel.","Make sure your hips stay in line and that you donât round your lower back.","Return to the starting position and repeat the movement on the other side to complete one repetition."]},{"id":"EHE-247","name":"Straight leg crossover","variation":"","video":{"playbackId":"blHTa9qBhpTD9w38ufNpMHMUYd7Wux9z1RE00avSswU8","thumbnailTimestamp":15.52,"aspectRatio":0.5625},"primaryArea":["Lower back"],"secondaryArea":["Hip"],"primaryType":"Mobility","primarySubtype":"Dynamic stretch","primaryTypes":["Mobility","Mobility.Dynamic stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your legs extended and your arms out wide. Raise one leg towards the ceiling, then cross it over the other leg and lower it toward the ground, as far as youâre comfortable, allowing your torso to follow the movement, gently rotating your back. Then, reverse the movement to return to the starting position and repe
1at on the other side to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["Lying on your back, with your legs extended and your arms out wide.","Raise one leg up towards the ceiling, cross it over the other leg, and lower it towards the ground, as far as youâre comfortable with, allowing your torso to follow the movement, gently rotating your back.","Return to the starting position and repeat the movement on the other side to complete one repetition."]},{"id":"EHE-248","name":"Knee mobilization","variation":"On step","video":{"playbackId":"uBfHMJIWe5S1xNshjdxts00LKnJOIt55Zxu6tHJ022RDg","thumbnailTimestamp":7.52,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Foot and ankle"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Step"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight near a wall or a stable chair for support, with the working leg placed on a step in front of you. Keeping your heel firmly planted on the step, shift your weight forward, gently moving your knee over your toes, as far as youâre comfortable. Hold the end position for a few seconds, then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["Standing straight with the affected leg placed on a step in front of you.","Using your hands for support as needed.","Gently shift your weight forward, bending the knee of the front leg, allowing it to move over your toes.","Hold the position for 2 seconds, then return to the starting position to complete one repetition.","Start slowly, moving within a comfortable range without pain."]},{"id":"EHE-249","name":"Lying pelvic tilt","variation":"","video":{"playbackId":"01JIDhofmgx2bB1ROjXjfJ4eSseoNxyiIvqLWUa9yYC8","thumbnailTimestamp":16.44,"aspectRatio":0.5625},"primaryArea":["Hip","Core","Lower back"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your knees bent and feet flat on the ground, hip-width apart. Tilt your pelvis downward, arching your lower back, as far as youâre comfortable, creating a small space between your back and the ground. Then tilt your pelvis upward, pulling your tailbone toward your stomach and pressing your lower back into the ground, before returning to the starting position to complete one repetition. Flow naturally between the positions, focusing on keeping the movement smooth and controlled, and breathing steadily.","tips":null,"steps":["Lying on your back with your knees bent and feet flat on the ground.","Engage your core muscles, flattening your lower back against the ground.","Now tilt your pelvis upward, as if you were pulling your tailbone toward your stomach.","Hold this position for 3 seconds, then relax to complete one repetition."]},{"id":"EHE-25","name":"Standing hip extension","variation":"With resistance band","video":{"playbackId":"teCl019tO200SJf00NNtoeersEorWajgdhoNM502UZzEgw8","thumbnailTimestamp":9.28,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Chair","Looped resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight near a wall or a stable chair for support, with a resistance band around your ankles. Keeping your hips aligned, raise the working leg back toward the ceiling, against the bandâs resistance. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your hips stay in line and that you donât round your lower back.","tips":null,"steps":["Standing straight, facing a wall or a chair, place a resistance band around your ankles.","Now keeping your knee straight, raise the heel of the working leg back toward the ceiling.","Then lower it back to the starting position.","Make sure your hips stay in line and that you donât round your lower back.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-250","name":"Knee rolling","variation":"Lying on back","video":{"playbackId":"IYwok3opZKQQF6x3DSSV008wGQsXU2weNRYxWBBBXE2U","thumbnailTimestamp":14,"aspectRatio":0.5625},"primaryArea":["Lower back"],"secondaryArea":["Hip"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your knees bent, feet flat on the ground, and your arms out wide. Keeping your knees together, gently roll them to one side, lowering them toward the ground, as far as youâre comfortable. Then return to the starting position, and repeat the movement on the other side to complete one repetition. Flow naturally between the positions, focusing on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["Lying on your back with your knees bent, feet flat on the ground and your arms out wide.","Keeping your knees together, gently roll them to one side, allowing them to lower as far as comfortable towards the ground.","Then return to the starting position and repeat the movement on the other side to complete one repetition.","Make sure your shoulders stay on the ground throughout the whole movement."]},{"id":"EHE-251","name":"Prone press up","variation":"With hands","video":{"playbackId":"xrF21OvxfFr99ybI02rWx0000HtpI3tZ3RBBSjqpdbjLRg","thumbnailTimestamp":7.44,"as
1pectRatio":0.5625},"primaryArea":["Lower back"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying face down on the ground, with your legs extended and your hands on the ground just outside your shoulders. Keeping your lower body relaxed, slowly extend your arms, gently raising your upper body off the ground, as far as youâre comfortable. Hold the top position for the indicated time, feeling a stretch along your lower back. Then slowly lower yourself back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring you stay within a comfortable range.","tips":null,"steps":["Lying face down, with your legs extended.","Place your hands under your shoulders, putting your weight on your palms.","Now press your upper body up, raising your chest toward the ceiling while keeping your hips and legs in contact with the ground.","Hold the position for the indicated amount of time, then return to the starting position to complete one repetition."]},{"id":"EHE-252","name":"Dead bug","variation":"","video":{"playbackId":"oPkM3A502tYfYyvQ3w00mm3MNRwLkVBa7GE7bYTgNiAcU","thumbnailTimestamp":8.71,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back","Hip","Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your arms extended toward the ceiling and your knees above your hips, bent to 90 degrees. Keeping your core engaged, slowly lower one arm and the opposite leg toward the ground, forming a straight line from your hand to your heel. Then return to the starting position and repeat the movement on the other side to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Lying on your back with your arms extended toward the ceiling and your knees above your hips, bent at a 90 degree angle.","While keeping your core engaged and maintaining stability, slowly lower one arm and the opposite leg toward the ground, forming a straight line from your hand to your heel.","Make sure your hips stay in line and that you donât round your lower back.","Return to the starting position and repeat the movement on the other side to complete one repetition."]},{"id":"EHE-253","name":"Assisted knee extension","variation":"","video":{"playbackId":"mjcZ5qG2WxTxi5fB6vTO7VqEFn4NnBFqcANdm5Kbx58","thumbnailTimestamp":23,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"PROM","primaryTypes":["Mobility","Mobility.PROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting comfortably with the affected leg extended on a chair in front of you, allowing your knee to hang freely. Gently press the back of your knee down, as far as youâre comfortable, using your hands to assist you, holding briefly before releasing. You should feel a gentle stretch that might be slightly uncomfortable but still within a tolerable range. Continue for the indicated time, focusing on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["In a sitting position, place the affected leg on another chair in front of you, ensuring that your knee is positioned between the chairs.","Now carefully extend your leg and press the knee down to mobilize it, staying within a comfortable range without pain.","Hold the extended position for 3 seconds, then relax for 1 second before repeating.","Continue for the indicated amount of time."]},{"id":"EHE-254","name":"Quad self massage","variation":"","video":{"playbackId":"lXC6o2wViE7alpkn8ftTxp3c6HzRv3E2oSIVQFwUH8s","thumbnailTimestamp":26,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Release","primarySubtype":"Self massage","primaryTypes":["Release","Release.Self massage"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Oil"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":180,"instructions":"Sitting comfortably, apply a small amount of oil to the front of your thigh. Form a knuckle grip by wrapping the fingers of one hand around the thumb of the other. Using your knuckles, firmly massage along the length of your thigh, moving toward your knee, targeting any tight or tender areas. Continue for the indicated time, taking deep breaths, and allowing the tension in the muscles to gradually decrease.","tips":"Use any oil you prefer to massage, such as massage, essential, coconut, or olive oil, to ensure smooth movement and comfort.","steps":["In a sitting position, apply a small amount of oil to the front of your thigh.","Form a knuckle grip with the hand youâre going to use to massage by gripping the thumb of the opposite hand.","Using the knuckle, firmly massage along the length of your quadriceps, moving toward your knee.","Keep massaging for the indicated amount of time, covering the entire muscle."]},{"id":"EHE-255","name":"Nordic hamstring curl ","variation":"With partial range","video":{"playbackId":"XX9tdh5dP00fnLWbZ289zkd01V27gNUUa2npzRoHq02NE00","thumbnailTimestamp":13,"aspectRatio":0.5625},"primaryArea":["Knee","Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Balance pad","Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":null,"instructions":"Kneeling on a soft surface, with a chair or a bench placed in front of you, ensure your ankles are securely anchored, either under a stable object or with assistance from a partner. Keeping a straight line from your head to your knees, slowly lean forward, engaging your hamstrings to control the movement as you lower your up
1per body toward the ground. Lower yourself as far as youâre comfortable or until you reach the chair. Then use your hands to push yourself back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":"Start with a shorter range of motion, especially if you\'re new to this exercise, then gradually increase the depth and intensity as you progress, ensuring you always stop at a point that feels safe and manageable for you.","steps":["Kneeling on a soft surface, with a chair or a bench placed in front of you.","Ensure your ankles are securely anchored, either beneath a stable object or with assistance from a partner.","Now maintaining a straight line from your head to your knees, slowly lean forward, using your hamstring muscles to control the movement as you lower your upper body toward the ground.","Continue lowering as far as you comfortably can or until you reach the chair.","Then use your hands to push yourself back to the starting position to complete one repetition."]},{"id":"EHE-256","name":"Nordic hamstring curl","variation":"With full range","video":{"playbackId":"00VWZVb01bolG01rBF4JuMwxIcd4C9VmFh00h01HzhE01100Io","thumbnailTimestamp":20,"aspectRatio":0.5625},"primaryArea":["Knee","Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Balance pad","Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":null,"instructions":"Kneeling on a soft surface, ensure your ankles are securely anchored, either under a stable object or with assistance from a partner. Keeping a straight line from your head to your knees, slowly lean forward, engaging your hamstrings to control the movement as you lower your upper body toward the ground. Lower yourself as far as youâre comfortable, allowing yourself to fall gently to the ground when you reach your limit. Then use your hands to push yourself back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":"Start with a shorter range of motion, especially if you\'re new to this exercise, then gradually increase the depth and intensity as you progress, ensuring you always stop at a point that feels safe and manageable for you.","steps":["Kneeling on a soft surface, ensure your ankles are securely anchored, either beneath a stable object or with assistance from a partner.","Now maintaining a straight line from your head to your knees, slowly lean forward, using your hamstring muscles to control the movement as you lower your upper body toward the ground.","Continue lowering as far as you comfortably can.","When youâve reached your limit, let yourself drop down.","Then use your hands to push yourself back to the starting position to complete one repetition."]},{"id":"EHE-26","name":"Plantar fascia release","variation":"With massage ball","video":{"playbackId":"tlkrn2zqaFGPAHp02B3AcsDgJOSTxhmV8Z5pFgFY01vl8","thumbnailTimestamp":8.24,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Massage ball","primaryTypes":["Release","Release.Massage ball"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Massage ball","Chair"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":180,"instructions":"Sitting with a massage ball placed under the arch of the working foot. Apply pressure to the massage ball by pressing your foot down, then roll firmly back and forth along the arch of your foot, targeting any tight or tender areas. Continue for the indicated time before relaxing, ensuring you keep the pressure within your comfort level, especially around sensitive areas.","tips":null,"steps":["In a sitting or standing position.","Place a massage ball under the bottom of your foot.","Apply pressure to the massage ball with you bodyweight and roll the ball firmly along the arch of your foot.","Continue for the indicated amount of time to complete one repetition.","Take deep breaths, allowing the tension in the fascia to gradually decrease."]},{"id":"EHE-269","name":"Single leg balance","variation":"With Y reach","video":{"playbackId":"SbJmiN02PY9KOAphHxHkVVg02SjtkKUlSgeVKXdIYIuTw","thumbnailTimestamp":14.29,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Balance","primarySubtype":null,"primaryTypes":["Balance"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight, raise the non-working leg off the ground, maintaining a slight bend in the knee of the working leg. Reach your non-working leg forward, then backward to your right side, and backward to your left side, forming a Y shape. Continue, while holding balance for the indicated time before relaxing. Focus on maintaining good form and stability, gradually increasing the challenge by reaching further or increasing the duration, while staying within your comfort level.","tips":null,"steps":["Standing straight, raise one foot off the ground, maintaining a slight bend in the knee of the supporting leg.","Then hold balance for the indicated amount of time while reaching forward to the side and backward
1with your foot, allowing the knee of the supporting leg to bend as you reach in each direction.","Focus on maintaining good form and stability."]},{"id":"EHE-27","name":"Single leg balance","variation":"Throw and catch","video":{"playbackId":"V1RgfeO5QGOQcZSv7HKVlIs3qJfMx1yiA8VUh1v5DN8","thumbnailTimestamp":6.54,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Balance","primarySubtype":null,"primaryTypes":["Balance"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Massage ball"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight, raise the non-working leg off the ground, maintaining a slight bend in the knee of the working leg. Throw a ball against a wall or to a partner, and catch it. Continue, while holding balance for the indicated time before relaxing. Focus on maintaining good form and stability, gradually increasing the challenge of the throws as you progress, while staying within your comfort level.","tips":null,"steps":["Standing straight, raise one foot off the ground, maintaining a slight bend in the knee of the supporting leg.","Hold balance for the indicated amount of time while throwing and catching a ball.","If you have a partner, they can assist you by receiving the ball and then throwing it back to you.","Alternatively, if you are practicing alone, you can throw the ball into a wall and catch it as it rebounds.","Focus on maintaining good form and stability."]},{"id":"EHE-28","name":"Ankle mobilization","variation":"","video":{"playbackId":"wld3Jk5e02dLKaFbAE8ANUG3bbpHUb9GEqY3jfNeluTY","thumbnailTimestamp":4.73,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight with the working leg placed on a chair in front of you. Keeping your heel firmly planted on the chair, lean forward, gently moving your knee over your toes, allowing your ankle to bend as far as youâre comfortable. Hold the position briefly before returning to the starting position. Continue for the indicated time before relaxing, focusing on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["Standing straight with the working leg placed on a chair in front of you.","Shift your weight onto the front foot and gently lean forward, allowing your knee to move over your toes while making sure your heel stays in contact with the chair.","Hold the position for 2 seconds, then return to the starting position before repeating.","Continue for the indicated amount of time.","Start slowly, moving within a comfortable range without pain."]},{"id":"EHE-281","name":"Eccentric wrist extension","variation":"With weight","video":{"playbackId":"AJ1ftQnJ01G6moOGcbSCW007Fd8t3ZBOK2cOakf65HAEk","thumbnailTimestamp":17.13,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Chair","Table","Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with the working arm resting on a table by your side, with your wrist hanging off the edge, holding a weight with your palm facing down. Use your other hand to gently raise your working hand, extending your wrist upward. Once fully extended, let go and slowly lower your hand, as far as youâre comfortable. Then, raise your hand back up to the starting position with the help of your other hand to complete one repetition. Focus on controlling the movement as you lower your hand.","tips":null,"steps":[]},{"id":"EHE-282","name":"Wrist extensor stretch","variation":"","video":{"playbackId":"UwaGxED700zK0102paYZJ00zx01Rk02krfeiDWd02d1lzTGYy8","thumbnailTimestamp":10.6,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting with the working arm extended in front of you, palm facing down. Use your other hand to gently pull the back of your hand back toward your body, feeling a stretch along the top of your forearm. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":[]},{"id":"EHE-283","name":"Active supination and pronation","variation":"","video":{"playbackId":"3Nd3vJuHcWZUPXFbKUEq5IUii8AbjER1wINuy4NriCM","thumbnailTimestamp":5.97,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":["Elbow"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Sitting with the working arm resting on a table with your thumb facing up. Keeping your elbow steady, alternate between rotating your hand so your palm faces up and then down, as far as youâre comfortable. Continue for the indicated time before relaxing while focusing on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-284","name":"Isometric wrist extension","variation":"","video":{"playbackId":"qIOwOP202qWY00gdKnDXFM4AzNLCfi2uNOXL
1QSOe4kAmI","thumbnailTimestamp":11.3,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting with the working arm resting on a table with your palm facing down. Place your other hand on top of the working hand, pressing down on it to create resistance. Keeping your wrist still, press the working hand up against the resistance without moving. Hold for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-285","name":"Wrist extension","variation":"With weight","video":{"playbackId":"Mpm99GlHMaPOW5uQom7qlS7wCwRC2ptFxQhxXXKlUIk","thumbnailTimestamp":11.57,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Chair","Table","Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with the working arm resting on a table by your side, with your wrist hanging off the edge, holding a weight in your hand with your palm facing down. Keeping your forearm steady, raise your hand by extending your wrist upward, as far as youâre comfortable. Then lower your hand back to the starting position to complete one repetition.","tips":null,"steps":[]},{"id":"EHE-286","name":"Wrist flexor stretch","variation":"","video":{"playbackId":"cLEU7sG3lgTk01yCcAxAzMoQBxu8yVjV6MAvKA018pMAg","thumbnailTimestamp":10.95,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting with the working arm extended in front of you, palm facing up. Use your other hand to gently pull your hand back toward your body, feeling a stretch along the underside of your forearm and wrist. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":[]},{"id":"EHE-287","name":"Wrist flexion","variation":"With weight","video":{"playbackId":"Ykq8tJZwAdDk00eek00OOPbzs0001IThtCk01SiFd301uBlJY","thumbnailTimestamp":7.91,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Chair","Table","Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with the working arm resting on a table by your side, with your wrist hanging off the edge, holding a weight in your hand with your palm facing up. Keeping your forearm steady, raise your hand by flexing your wrist upward, as far as youâre comfortable. Then lower your hand back to the starting position to complete one repetition.","tips":null,"steps":[]},{"id":"EHE-288","name":"Eccentric wrist flexion","variation":"With weight","video":{"playbackId":"WRR01T2sHr008nHpu01b016ra3LcmilZtqei8jiNTJvhOss","thumbnailTimestamp":9.43,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Chair","Table","Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with the working arm resting on a table by your side, with your wrist hanging off the edge, holding a weight with your palm facing up. Use your other hand to gently raise your working hand, flexing your wrist upward. Once fully raised, let go and slowly lower your hand, as far as youâre comfortable. Then, raise your hand back up to the starting position with the help of your other hand to complete one repetition. Focus on controlling the movement as you lower your hand.","tips":null,"steps":[]},{"id":"EHE-289","name":"Isometric wrist flexion","variation":"","video":{"playbackId":"Se102NS9zX6LEpzeis8Dsc4zApP71dO3lmxZv8yWRc8U","thumbnailTimestamp":10.96,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting with the working arm resting on a table with your palm facing up. Place your other hand on top of the working hand, pressing down on it to create resistance. Keeping your wrist still, press the working hand up against the resistance without moving. Hold for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-29","name":"Calf stretch","variation":"With straight leg","video":{"playbackId":"rD028xH9I1eN3J5FCzpRQproAjfuhIjvsFXvr99r026kQ","thumbnailTimestamp":12.54,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Gastrocnemius"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight, facing a wall or a stable chair for support, with your feet hip-width apart. Step the working leg back, keeping it straight, while bending the front knee slightly. Press the heel of the back leg firmly into the ground and shift your weight forward, feeling a stretch along the back of your calf. Hold the stretch for the indicated time before relaxing. You can deepen the stretch by stepping the working leg further back or placing your back foot on an elevated surface.","tips":null,"steps":["Standing straight, facing a wall or chair.","Step back with the working leg, bending the front leg.","Ensure that the back leg is straight and that your heels stay on the ground.","Then shift your weight forward to feel a stretch in the long calf muscle of the back leg.","Maintain a steady, static position, holding the stretch for the indicated amount of time."]},{"id":"EHE-293","name":"Wrist flexor and finger stretch","variation":"","video":{"playbackId":"792m
1Xw301Lh02eCC00ibqfktDF02QQeChusCtA6bOFgsF01Q","thumbnailTimestamp":9.72,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting with the working arm extended in front of you, palm facing up. Use your other hand to gently pull your fingers back toward your body, feeling a stretch along the underside of your forearm, wrist and fingers. Hold the stretch for the indicated time before relaxing. You can deepen the stretch by pulling your fingers further back.","tips":null,"steps":[]},{"id":"EHE-294","name":"Forearm supination and pronation","variation":"With weight","video":{"playbackId":"QNvtSurJXONyO00ALShbMUBFs1ez00fDCjuwSpwjcZWMQ","thumbnailTimestamp":9.35,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Chair","Table","Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with the working arm resting on a table by your side, with your wrist hanging off the edge, holding a weight with your thumb facing up. Keeping your elbow steady, rotate your hand so your palm faces down, as far as youâre comfortable. Then, rotate it in the opposite direction so your palm faces up, before returning to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-295","name":"Radial deviation","variation":"With weight","video":{"playbackId":"I53Gz6HODmLlZNH6fU7ryCFdGqdxWHlMq4bDbWkD9gI","thumbnailTimestamp":9.87,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Chair","Table","Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with the working arm resting on a table by your side, with your wrist hanging off the edge, holding a weight in your hand with your thumb facing up. Keeping your forearm steady, raise your hand by moving your wrist toward your thumb side, as far as youâre comfortable. Then lower your hand back to the starting position to complete one repetition.","tips":null,"steps":[]},{"id":"EHE-3","name":"Plantar fascia stretch","variation":"","video":{"playbackId":"oW6Q4IMM297s3TPvSDm3bhexIx3jUVKPCyF6pPCOAA4","thumbnailTimestamp":11,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting comfortably, with the working foot resting on your opposite thigh. Using your hand, gently pull your foot and toes back toward your shin, feeling a stretch along the arch of your foot. Hold the stretch for the indicated time before relaxing. You can deepen the stretch by using your other hand to massage the arch of your foot.","tips":"Perform this stretch before you get out of bed in the morning and after long periods of inactivity.","steps":["In a sitting position, place the working foot on the opposite thigh.","Using your hand, firmly pull your toes back toward your shin, stretching the Plantar fascia at the bottom of your foot.","Maintain a steady, static position, holding the stretch for the indicated amount of time."]},{"id":"EHE-30","name":"Forward step-down","variation":"With heel tap","video":{"playbackId":"cb4ZMPcDR011cJFre01K00kUXkJc00DmLHBoF02T1nS1KIEw","thumbnailTimestamp":8.36,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip","Foot and ankle"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["Chair","Step"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on a step, near a wall or a stable chair for support. Keeping the working leg on the step, slowly lower the non-working leg toward the ground in front of you, allowing your heel to touch the ground without putting any weight on it. Then push through the back foot to raise yourself back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your knee tracks in line with your toes.","t
1ips":null,"steps":["Standing straight, on a step, shift your weight onto the working leg, raising the other one off the step.","Now lower your raised foot toward the ground, allowing your heel to touch the ground without putting any weight on it.","Then push back to the starting position with the working leg.","Each repetition consists of a controlled lowering, a brief hold at the bottom, and a drive to push back to the starting position.","Focus on controlling the movement as you lower your foot, ensuring your knee doesnât collapse inward."]},{"id":"EHE-300","name":"Isometric radial deviation","variation":"","video":{"playbackId":"02sJWTc4Zy1OfZ5X5lns0201EEfdXArvd00VWJUPqb009cLw","thumbnailTimestamp":13.31,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting with the working arm resting on a table with your palm facing down. Place your other hand on the thumb side of the working hand, pressing against it to create resistance. Keeping your forearm still, attempt to rotate your hand toward your thumb side against the resistance without moving. Hold for the indicated time before relaxing to complete one repetition. Focus on keeping your forearm still, ensuring the movement comes from the wrist. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-301","name":"Isometric ulnar deviation","variation":"","video":{"playbackId":"aAupoG02O02EI009LOYu7spV64b801AvNBOzoeCn02uxRBio","thumbnailTimestamp":12.91,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting with the working arm resting on a table with your palm facing down. Place your other hand on the little finger side of the working hand, pulling it back to create resistance. Keeping your forearm still, attempt to rotate your hand toward your little finger side against the resistance without moving. Hold for the indicated time before relaxing to complete one repetition. Focus on keeping your forearm still, ensuring the movement comes from the wrist. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-302","name":"Active wrist flexion and extension","variation":"","video":{"playbackId":"yMyKUIEYdY4Kecv01PtYBY7P01UhNK6Bu7el1zPrGrTgg","thumbnailTimestamp":5.59,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Sitting with the working arm resting on a table, with your thumb facing up. Keeping your forearm steady, alternate between flexing and extending your wrist to each side, as far as youâre comfortable. Continue for the indicated time before relaxing while focusing on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-304","name":"Active radial and ulnar deviation","variation":"","video":{"playbackId":"rP0069Xkv02BAp7VqTsO00Yq51NNm00hzsF93AYZkNmPdDE","thumbnailTimestamp":7.14,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Sitting with the working arm resting on a table with your palm facing down. Keeping your forearm steady, alternate between rotating your hand toward your thumb side, and then your little finger side, as far as youâre comfortable. Continue for the indicated time before relaxing while focusing on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-308","name":"Ball squeeze","variation":"","video":{"playbackId":"6mmgHTNZFJBcbgArmjuJptsSx9pwWdufZ6mpWIMmxmI","thumbnailTimestamp":6.
11,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Chair","Massage ball"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting with the working hand resting on your thigh, holding a massage ball. Squeeze the ball as firmly as you\'re comfortable, holding for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-309","name":"Active finger flexion and extension","variation":"","video":{"playbackId":"sThAgta4AJKUvpgPuXMV01fGr3Uv6vJDUyyUi3SNklnA","thumbnailTimestamp":7.9,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Sitting with the working arm resting on a table with your palm facing down. Keeping your forearm steady, alternate between forming a fist, and then extending your fingers, as far as youâre comfortable. Continue for the indicated time before relaxing while focusing on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-311","name":"Shoulder abduction","variation":"Bodyweight","video":{"playbackId":"wBzIGXj00mtA00hgg7s1ryxXyf9mPp02p1IRNNJwvGLN100","thumbnailTimestamp":7.53,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your arms hanging at your sides and your palms facing your body. Keeping your elbows straight, raise your arms out to the side, until they reach shoulder height, forming a T-shape with your body. Then lower them back to the starting position to complete one repetition. Focus on keeping your elbows straight and your palms facing down, and avoid shrugging your shoulders excessively.","tips":null,"steps":[]},{"id":"EHE-312","name":"Shoulder abduction","variation":"With weights","video":{"playbackId":"00pnsAKAvRHJteou6ieX02etn00SXaH02X5SLI4faTims9k","thumbnailTimestamp":8.02,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your arms hanging at your sides, holding a weight in each hand with your palms facing your body. Keeping your elbows straight, raise your arms out to the side until they reach shoulder height, forming a T-shape with your body. Then lower them back to the starting position to complete one repetition. Focus on keeping your elbows straight and your palms facing down, and avoid shrugging your shoulders excessively.","tips":null,"steps":[]},{"id":"EHE-313","name":"Shoulder abduction","variation":"With resistance band","video":{"playbackId":"hFHs6IGE01IG3HOAAGIi02tocieceqIPhphbCh4aODjbs","thumbnailTimestamp":7.73,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Long resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, on the middle of a resistance band, with your arms hanging at your sides, holding the ends of the band in each hand with your palms facing your body. Keeping your elbows straight, raise your arms out to the side, against the bandâs resistance, until they reach shoulder height, forming a T-shape with your body. Then lower them back to the starting position to complete one repetition. Focus on keeping your elbows straight and your palms facing down, and avoid shrugging your shoulders excessively.","tips":null,"steps":[]},{"id":"EHE-314","name":"Full range shoulder abduction","variation":"With weights","video":{"playbackId":"01OkN01dHSGhg7FP5tVFrVNpYzUPTekX00pAOq801SwOrMw","thumbnailTimestamp":6.37,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your arms hanging at your sides, holding a weight in each hand with your palms facing your body. Keeping your elbows straight, raise your arms out to the side and all the way overhead, gradually rotating your arms so that your palms face each other at the top. Then reverse the movement, lowering your arms back to the starting position to complete one repetition. Focus on keeping your elbows straight and avoid shrugging your shoulders excessively.","tips":null,"steps":[]},{"id":"EHE-315","name":"Full range shoulder abduction","variation":"Bodyweight","video":{"playbackId":"b01EiPDgbgplTfDxpRl7FuxTiAK009hzo01sSiS01RErt00k","thumbnailTimestamp":4.29,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your arms hanging at your sides and your palms facing your body. Keeping your elbows straight, raise your arms out to the side and all the way overhead, gradually rotating your arms so that your palms face each other at the top. Then reverse the movement, lowering your arms back to the starting position to complete one repetition. Focus on keeping your elbows straight and avoid shrugging your shoulders excessively.","tips":null,"steps":[]}
1,{"id":"EHE-316","name":"Full can raises","variation":"Bodyweight","video":{"playbackId":"BFFWNmWluRk7FOaG700Rfq01OIHm02RKhwEzH82T1XzYzI","thumbnailTimestamp":9.42,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your arms hanging at your sides and your palms facing your body. Keeping your elbows straight and your thumbs pointing upward, raise your arms at a 45-degree angle from your body until they reach shoulder height. Then lower them back to the starting position to complete one repetition. Focus on keeping your elbows straight and your thumbs pointing upward and avoid shrugging your shoulders excessively.","tips":null,"steps":[]},{"id":"EHE-317","name":"Full can raises","variation":"With weights","video":{"playbackId":"yRHEksy01L7d3a1y75sbWn1vXvyuTr3dpdDkLYmUTJZE","thumbnailTimestamp":7.35,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your arms hanging at your sides, holding a weight in each hand with your palms facing your body. Keeping your elbows straight and your thumbs pointing upward, raise your arms at a 45-degree angle from your body until they reach shoulder height. Then lower them back to the starting position to complete one repetition. Focus on keeping your elbows straight and your thumbs pointing upward and avoid shrugging your shoulders excessively.","tips":null,"steps":[]},{"id":"EHE-318","name":"Full can raises","variation":"With resistance band","video":{"playbackId":"Ab2XGdJ2YhOi96z00fQCu7XER6MMWv78XDfM5AOe2msE","thumbnailTimestamp":14.9,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Long resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, on the middle of a resistance band, with your arms hanging at your sides, holding the ends of the band in each hand with your palms facing your body. Keeping your elbows straight and your thumbs pointing upward, raise your arms at a 45-degree angle from your body against the bandâs resistance, until they reach shoulder height. Then lower them back to the starting position to complete one repetition. Focus on keeping your elbows straight and your thumbs pointing upward, and avoid shrugging your shoulders excessively.","tips":null,"steps":[]},{"id":"EHE-319","name":"Internal rotation at side","variation":"With resistance band","video":{"playbackId":"KvTDJHZS5niVbjeAGXXRRV9oX32QkFrfJJAxVMSXa24","thumbnailTimestamp":16.97,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Long resistance band","Towel","Stationary object"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with a resistance band attached to a stationary object at about elbow height, to the side of the working arm. Place a towel between the working arm and your side, bend your elbow to 90 degrees, and hold the band with your arm fully rotated outward. Keeping your elbow pinned to your side, rotate your arm inward, against the bandâs resistance, as far as youâre comfortable. Then return to the starting position to complete one repetition. Focus on keeping your elbow bent to 90 degrees and avoid rotating your body.","tips":null,"steps":[]},{"id":"EHE-32","name":"Glute bridge","variation":"Bodyweight","video":{"playbackId":"uFWI8EghXVA4f6DVvMsglcc011EoDQO98Z2NyMCGX01uA","thumbnailTimestamp":7.32,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":["Gluteus maximus"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your knees bent and feet flat on the ground, hip-width apart. Keeping your core engaged, raise your hips toward the ceiling, forming a straight line from your shoulders to your knees. Then lower your hips back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Lying on your back with your knees bent and feet flat on the ground.","Raise your hips up toward the ceiling forming a straight line from your shoulder to your knees.","Then lower yourself back to the starting position.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-320","name":"Internal rotation at 45°","variation":"With resistance band","video":{"playbackId":"IS2Gi3tn4AADwH9LdkOtLCDtvfmhPEsB00nwBFMPTO01Y","thumbnailTimestamp":16.77,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Long resistance band","Stationary object"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with a resistance band attached to a stationary object at about shoulder height behind the working arm. Raise the working arm halfway to shoulder height and bend your elbow to 90 degrees, holding the band with your arm fully rotated outward. Keeping your elbow still, rotate your arm inward against the bandâs resistance as far as youâre comfortable. Then return to the starting position to complete one repetition. Focus on keeping your elbow bent at 90 degrees and avoid rotating your body.","tips":null,"steps":[]},{"id":"EHE-321","name":"Internal rotation at 90°","variation":"With resistance band","video":{"playbackId":"8HTrVqAjFX1B5iaGaU
1hTDBW2V86lsnDM7oNJSoxDjKE","thumbnailTimestamp":15.57,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Long resistance band","Stationary object"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with a resistance band attached to a stationary object at about shoulder height behind the working arm. Raise the working arm to shoulder height, bend your elbow to 90 degrees, and hold the band with your arm fully rotated backward. Keeping your elbow still, rotate your arm forward, against the bandâs resistance, as far as youâre comfortable. Then return to the starting position to complete one repetition. Focus on keeping your elbow still and bent to 90 degrees and avoid rotating your body.","tips":null,"steps":[]},{"id":"EHE-322","name":"External rotation at side","variation":"With resistance band","video":{"playbackId":"efPN1L01CzgIpamj02d2EbDfUMm2D0001lISAjqkYh016a0100","thumbnailTimestamp":11.23,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Long resistance band","Towel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with a towel pinned between the working arm and your side, and your elbow bent to 90 degrees, holding the ends of a resistance band in each hand, with the palm of the working hand on your stomach. Keeping your elbow pinned to your side, rotate your arm outward against the bandâs resistance, as far as youâre comfortable. Then return to the starting position to complete one repetition. Focus on keeping your elbow bent to 90 degrees and avoid rotating your body.","tips":null,"steps":[]},{"id":"EHE-323","name":"External rotation at 45°","variation":"With resistance band","video":{"playbackId":"2fq4AFC7RupP4HQC7ql029YF00iUVB1NgbBGomXoxPpAE","thumbnailTimestamp":11.36,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Long resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with the working arm raised halfway to shoulder height, and your elbow bent to 90 degrees, holding the ends of a resistance band in each hand with the palm of the working hand facing down. Keeping your elbow still, rotate your arm outward, against the bandâs resistance, as far as youâre comfortable. Then return to the starting position to complete one repetition. Focus on keeping your elbow still and bent to 90 degrees and avoid rotating your body.","tips":null,"steps":[]},{"id":"EHE-324","name":"External rotation at 90°","variation":"With resistance band","video":{"playbackId":"OM01KNHA4g4yDNe55bkX4iL4zTuy201k6Lmi01a2zgghUA","thumbnailTimestamp":11.27,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Long resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with the working arm raised to shoulder height, and your elbow bent to 90 degrees, holding the ends of a resistance band in each hand with the palm of the working hand facing down. Keeping your elbow still, rotate your arm backward, against the bandâs resistance, as far as youâre comfortable. Then return to the starting position to complete one repetition. Focus on keeping your elbow still and bent to 90 degrees and avoid rotating your body.","tips":null,"steps":[]},{"id":"EHE-325","name":"Side-lying external rotation","variation":"Bodyweight","video":{"playbackId":"9OP9evNMF301s2Z59701KE01cXrNL018dh8Pj600AEm9q1jQ","thumbnailTimestamp":8.31,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on the non-working side, with your elbow bent to 90 degrees, and your palm resting against your stomach. Keeping your elbow pinned to your side, rotate your arm toward the ceiling, as far as youâre comfortable. Then return to the starting position to complete one repetition. Focus on keeping your elbow bent to 90 degrees and avoid rotating your body.","tips":null,"steps":[]},{"id":"EHE-326","name":"Side-lying external rotation","variation":"With weight","video":{"playbackId":"6k8kIuyo5Vy022fPGquwukUCDxdvlzuFr5wLsjjPn6q4","thumbnailTimestamp":8.55,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Exercise mat","Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on the non-working side, with your elbow bent to 90 degrees, holding a weight in y
1our hand with your palm resting against your stomach. Keeping your elbow pinned to your side, rotate your arm toward the ceiling, as far as youâre comfortable. Then return to the starting position to complete one repetition. Focus on keeping your elbow bent to 90 degrees and avoid rotating your body.","tips":null,"steps":[]},{"id":"EHE-327","name":"Supported external rotation","variation":"Bodyweight","video":{"playbackId":"e6vdjwY84ry47MZnoy36LebjKmyNLQqcPU96z5w3f24","thumbnailTimestamp":8.63,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with the working arm resting on a table by your side, with your elbow bent to 90 degrees, and your palm facing down. Keeping your elbow still, rotate your arm backward, as far as youâre comfortable. Then return to the starting position to complete one repetition. Focus on keeping your elbow bent to 90 degrees throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-328","name":"Supported external rotation","variation":"With weight","video":{"playbackId":"KiyD9xODLC139ur4eYGeFjDj9eSwty4qlluhw1UPyjI","thumbnailTimestamp":9.43,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Chair","Table","Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with the working arm resting on a table by your side, with your elbow bent to 90 degrees, holding a weight in your hand with your palm facing down. Keeping your elbow still, rotate your arm backward, as far as youâre comfortable. Then return to the starting position to complete one repetition. Focus on keeping your elbow bent to 90 degrees throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-329","name":"Supported external rotation","variation":"With weight on knee","video":{"playbackId":"BihKoj1vyKAkcpFomVgqxjpjDrOZmiyOCztLhsR22JI","thumbnailTimestamp":9.79,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Exercise mat","Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on the ground, with the working arm resting on your knee, and your elbow bent to 90 degrees, holding a weight in your hand with your arm fully rotated backward. Keeping your elbow pinned to your knee, slowly rotate your arm downward, as far as youâre comfortable. Then rotate your arm back up, returning to the starting position to complete one repetition. Focus on keeping your elbow bent to 90 degrees throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-33","name":"Single leg balance","variation":"","video":{"playbackId":"JvYl5l7cdT6UoZostcI02PyAv3DJocQVbrF5257Na7ME","thumbnailTimestamp":8.17,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Balance","primarySubtype":null,"primaryTypes":["Balance"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight, near a wall or a stable chair for support. Raise the non-working leg off the ground, maintaining a slight bend in the knee of the working leg, and hold balance for the indicated time before relaxing. Focus on maintaining good form and stability, gradually increasing the duration as you progress, while staying within your comfort level.","tips":null,"steps":["Standing straight, raise one foot off the ground, maintaining a slight bend in the knee of the supporting leg.","Hold balance for the indicated amount of time.","Focus on maintaining good form and stability."]},{"id":"EHE-330","name":"Isometric shoulder abduction","variation":"Bent elbow","video":{"playbackId":"FyHDVEFtpqCc00UKltB7TQuGglsuMRrOCAtesNCeYaCM","thumbnailTimestamp":6.78,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Standing straight with the working arm against a wall by your side, with your elbow bent to 90 degrees. Press your elbow against the wall, holding for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-331","name":"Isometric external rotation","variation":"Against wall","video":{"playbackId":"YDZEI6ju4rSg02wyiOwkgsbRO6pmakmw9UIQToGne2DI","thumbnailTimestamp":10.64,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":["Infraspinatus","Teres minor"],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Standing straight facing the corner of a wall. Bend your elbow to 90 degrees and place the back of the working hand against the wall. Keeping your elbow pinned to your side, press the back of your hand against the wall. Hold for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-332","name":"Isometric internal rotation","variation":"Against wall","video":{"playbackId":"geEYn64FMCXkCrrtpjG00vGWzyi61zhQgYcQxdi2NRfs","thumbnailTimestamp":10.16,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":["Subscapularis"],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Standing straight facing the corner of a wall. Bend your elbow to 90 degrees and place the palm of the working hand against the wall. Keeping your elbow pinned to your side, press the palm of your hand into the wall. Hold for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-333","name":"Isometric shoulder flexion","variation":"Bent elbow","video":{"playbackId":"Eipk9DhZGpGkYVd1dZqUu45IGx98AnoQ01DduQN2T00Y4","thumbnailTimestamp":7.05,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Standing straight facing a wall, with the working arm at your side and your elbow bent to 90 degrees. Place your fist against the wall and press against it, holding for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-334","name":"Isometric shoulder flexion","variation":"Straight elbow","video":{"playbackId":"pnm7JKTVog9fj6x5I1o00oXwxt01AEN00JCex9RfY25js00","thumbnailTimestamp":5.96,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Standing straight facing a wall, with the working arm fully extended at your side. Place your fist against the wall and press against it, holding for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-335","name":"Flexion slide","variation":"Supported on table","video":{"playbackId":"gr62uGHamjwfM4eKOygIRidk6SNEmHMv9WpZ5zEjx1Q","thumbnailTimestamp":4.51,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table","Towel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting at a table, with your palms resting on a towel. Slide your hands forward, extending your arms, as far as youâre comfortable. Then slide your hands back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-336","name":"Flexion slide","variation":"With exercise ball","video":{"playbackId":"NvXfOzBYs02d01zVLrVK01FXRsekCSslXMmavPIBa7uz5k","thumbnailTimestamp":13.52,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Exercise ball"],"equipmentShown":["Table","Exercise ball"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your palms resting on an exercise ball placed on a table in front of you. Step one foot forward and the other foot back, and roll the ball forward, extending your arms, as far as youâre comfortable. Then roll the ball back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range by leaning forward as you progress.","tips":null,"steps":[]},{"id":"EHE-337","name":"Flexion wall slide","variation":"With exercise ball","video":{"playbackId":"1vrHdPxSEHnbx6dCZQkBPqPBHS02LU13R5KOHwk1wGo4","thumbnailTimestamp":8.02,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["Exercise ball"],"equipmentShown":["Wall","Exercise ball"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight facing a wall. Holding an exercise ball against the wall with your palms roughly shoulder-width apart. Roll the ball up the wall, raising and extending your arms, as far as youâre comfortable. Then roll the ball back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-338","name":"Scaption slide","variation":"Supported on table","video":{"playbackId":"x4teEudPCSl9YPfPQCk1LWLX3c00jPiJtUtpD5U4K1WM","thumbnailTimestamp":7.25,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table","Towel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with the working arm resting on a table by your side, and your palm resting on a towel. Slide your hand out at a 45-degree angle from your body, extending your arm, as far as youâre comfortable. Then slide your hand back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-339","name":"Abduction slide","variation":"Supported on table","video":{"playbackId":"XdNnqMzczhP5D6h02vdG01ZnuEPK7aTMeGQP3TVtEmV44","thumbnailTimestamp":10.67,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table","Towel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with the working arm resting on a table by your side, and your palm resting on a towel. Slide your hand straight out to the side, extending your arm, as far as youâre comfortable. Then slide your hand back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-34","name":"Calf raises","variation":"Single leg on ground","video":{"playbackId":"OXhY5x4B5Vi01rWCwOze2uvpGBefPJ6QtGASN1lLI1Rg","thumbnailTimestamp":9.18,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, near a wall or a stable chair for support, with the non-working leg raised off the ground. Keeping your knee straight, push through the ball of your foot to raise your heel up, as far as youâre comfortable. Then lower your heel back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Perform the heel raises on the ground with a single leg at a time.","With a straight knee, raise your heel up so youâre standing on your toes.","Then slowly lower your heel back to the ground.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering.","As you progress you can start performing the exercise on a step."]},{"id":"EHE-340","name":"Scaption wall slide","variation":"","video":{"playbackId":"qnA1uUv01WC2tZbDmBtbetcvDHeT6802F3Hwrs00Dc4Ij4","thumbnailTimestamp":8.63,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with the working arm against a wall by your side, place the back of your hand against the wall at shoulder height. Keeping the back of your hand in contact with the wall, slide your hand upward, raising and extending your arm, as far as youâre comfortable. Then slide your hand back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-342","name":"Flexion wall slide","variation":"","video":{"playbackId":"Nh02cOQy008xBtm77U5kLWy6WJYc7pTKv8qI00KR9h00DnY","thumbnailTimestamp":8.63,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":
1"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight facing a wall. With your elbows bent, place your palms against the wall, at about shoulder height. Keeping your palms in contact with the wall, slide your hands upward, raising and extending your arms, as far as youâre comfortable. Then slide your hands back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-345","name":"Incline high plank","variation":"With shoulder taps","video":{"playbackId":"tCms02vWWAZ1dpxsMrYeXvQpl5LgurbPCg4loTq01rzn00","thumbnailTimestamp":10.97,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench"],"equipmentShown":["Exercise mat","Bench"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"In a high plank position, with your hands placed on the edge of a bench, roughly shoulder-width apart, and your feet roughly hip width apart. Keeping your core engaged, alternate between tapping each shoulder with the opposite hand. Continue for the indicated time before relaxing, ensuring you keep a straight line from your head to your heels. Focus on maintaining good form and stability, and avoid rotating your body.","tips":null,"steps":[]},{"id":"EHE-346","name":"Passive shoulder flexion","variation":"With backward walk","video":{"playbackId":"KEwRNpuTD9IWXIhW3XIjI1vegR3lR8aMi02TD9RrcS6I","thumbnailTimestamp":17.96,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Mobility","primarySubtype":"Dynamic stretch","primaryTypes":["Mobility","Mobility.Dynamic stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your hands resting on a table in front of you. Keeping your arms extended and your hands on the table, walk backward and lean forward, allowing your shoulders to flex naturally, as far as youâre comfortable. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-347","name":"Shoulder flexion","variation":"Bodyweight","video":{"playbackId":"WraxB00aFuj3StTphk6DrS5Ey7MLXsj02CRzxPRw2YRik","thumbnailTimestamp":7.05,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your elbows bent and your hands at shoulder height, with your thumbs pointing toward your shoulders. Raise your arms toward the ceiling, as far as youâre comfortable. Then lower them back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, and avoid shrugging your shoulders excessively.","tips":null,"steps":[]},{"id":"EHE-348","name":"Shoulder flexion sit to stand","variation":"Bodyweight","video":{"playbackId":"ErN8D400l7Ub00MV5wM8ociFmQj8yKEIaivGTUNp00VKwE","thumbnailTimestamp":7.98,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with your elbows bent and your hands at shoulder height, with your thumbs pointing toward your shoulders. Quickly stand up and raise your arms toward the ceiling, as far as youâre comfortable. Then lower them down as you sit back to the starting position to complete one repetition. Use the momentum from standing up to assist you in raising your hands, ensuring you donât raise them before you stand up.","tips":null,"steps":[]},{"id":"EHE-349","name":"Shoulder flexion","variation":"With resisted external rotation","video":{"playbackId":"1F02b5AwbO00Z51014iHrFr5sm01PMK1hhp38HSovh67LrU","thumbnailTimestamp":10.73,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Looped resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your elbows bent and a resistance band around both hands, holding them at shoulder height with your thumbs pointing toward your shoulders. Press the back of your hands outward, against the bandâs resistance. Keeping the tension, raise your arms toward the ceiling, as far as youâre comfortable. Then lower them back to the starting position to complete one repetition. Focus on maintaining tension in the band, gradually increasing the intensity as you progress while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-35","name":"Quad stretch","variation":"With isometric contraction","video":{"playbackId":"QRh202c01XqteibENfH02W3ej02yt4YYW87OIG2ZpKWNpv4","thumbnailTimestamp":30,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":"Strength","secondarySubtype":"Isometric","secondaryTypes":["Strength","Strength.Isometric"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":3,"defaultTime":30,"instructions":"Lying face down on the ground, bend the knee of the working leg and grab your foot, pulling it back toward your glutes. Holding your leg still, press y
1our foot firmly against the resistance of your hand, as if you were trying to extend your leg, holding the contraction for a few seconds. Then, without releasing your grip, relax and pull your foot closer to your glutes, as far as youâre comfortable, feeling a stretch along the front of your thigh. Hold the stretch for the indicated time before relaxing.","tips":"You can loop a towel around your foot if you canât reach it.","steps":["Lying face down on the ground, bend the knee of the working leg and grab your foot, pulling it back toward your glutes.","Now contract the quadriceps muscle, extending your leg as forcefully as you can against the resistance of your hand, holding the contraction for 10 seconds.","Then relax and pull your foot back as firmly as you can to feel a stretch in the quadriceps muscle at the front of your thigh.","Hold the stretch for 15 seconds before relaxing to complete one repetition."]},{"id":"EHE-350","name":"Shoulder flexion sit to stand","variation":"With resisted external rotation","video":{"playbackId":"gbITUQgMxWYW00c3Haeawof7cjx2yphT81owU01J4DuoI","thumbnailTimestamp":12.28,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Chair","Looped resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with your elbows bent and a resistance band around both hands, holding them at shoulder height with your thumbs pointing toward your shoulders. Press the back of your hands outward against the bandâs resistance. Quickly stand up and raise your arms toward the ceiling, as far as youâre comfortable. Then lower them down as you sit back to the starting position to complete one repetition. Use the momentum from standing up to assist you in raising your hands, ensuring you donât raise them before you stand up. Focus on maintaining tension in the band, gradually increasing the intensity as you progress while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-351","name":"Shoulder flexion step-up","variation":"Bodyweight","video":{"playbackId":"DvDUzF5lIHUZeL5ues74005Zwy007xiO8xNi9EMhBHfyY","thumbnailTimestamp":10.54,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Step"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, facing a step, with your elbows bent and your hands at shoulder height, with your thumbs pointing toward your shoulders. Step up onto the step and raise your arms toward the ceiling, as far as youâre comfortable. Then lower them down as you step back to the starting position to complete one repetition. Use the momentum from stepping up to assist you in raising your hands, ensuring you donât raise them before you step up.","tips":null,"steps":[]},{"id":"EHE-352","name":"Shoulder flexion step-up","variation":"With resisted external rotation","video":{"playbackId":"Z00CWwizi6H3K43buUmFNs2yvBXC8c1nQ00lVNSNZGz00o","thumbnailTimestamp":14.72,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Step","Looped resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, facing a step, with your elbows bent and a resistance band around both hands, holding them at shoulder height with your thumbs pointing toward your shoulders. Press the back of your hands outward against the bandâs resistance. Keeping the tension, step up onto the step and raise your arms toward the ceiling, as far as youâre comfortable. Then lower them down as you step back to the starting position to complete one repetition. Use the momentum from stepping up to assist you in raising your hands, ensuring you donât raise them before you step up. Focus on maintaining tension in the band, gradually increasing the intensity as you progress while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-353","name":"Shoulder flexion lunge","variation":"Bodyweight","video":{"playbackId":"Wwd52hsXw1reX9h00x402006ZJlLE008xFhDh6AMHn001VRY","thumbnailTimestamp":8.27,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back","Knee","Hip"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your elbows bent and your hands at shoulder height, with your thumbs pointing toward your shoulders. Lunge forward and raise your arms toward the ceiling, as far as youâre comfortable. Then lower them down as you step back to the starting position to complete one repetition. Use the momentum from the lunge to assist you in raising your hands, ensuring you donât raise them before stepping forward.","tips":null,"steps":[]},{"id":"EHE-354","name":"Shoulder flexion lunge","variation":"With resisted external rotation","video":{"playbackId":"VSjTwu6IpathCNlblpPcAEZ4a44SPQROEw4aDnfPmIo","thumbnailTimestamp":12.4,"as
1pectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back","Knee","Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Looped resistance band","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your elbows bent and a resistance band around both hands, holding them at shoulder height with your thumbs pointing toward your shoulders. Press the back of your hands outward against the bandâs resistance. Keeping the tension, lunge forward and raise your arms toward the ceiling, as far as youâre comfortable. Then lower them down as you step back to the starting position to complete one repetition. Use the momentum from the lunge to assist you in raising your hands, ensuring you donât raise them before stepping forward. Focus on maintaining tension in the band, gradually increasing the intensity as you progress while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-355","name":"Isometric external rotation","variation":"Supported on table","video":{"playbackId":"TuvxRBTfj00u7y9eeqvqVOsmw25EWtOAU3UwNCdFdFgg","thumbnailTimestamp":17.86,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting with the working arm resting on a table by your side, with your elbow bent to 90 degrees and your arm fully rotated backward so the working hand is pointing toward the ceiling. Place your other hand on the back of the working hand, pulling it back to create resistance. Keeping your elbow still, press the back of your hand against the resistance without moving. Hold for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-356","name":"Isometric internal rotation","variation":"Supported on table","video":{"playbackId":"pe6Rluq5J01qXcfPAs7a00C3HJdpH1ScjXdZOlvgghQ4A","thumbnailTimestamp":19.07,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Table"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting with the working arm resting on a table by your side, with your elbow bent to 90 degrees and your arm fully rotated backward so the working hand is pointing toward the ceiling. Place your other hand on the palm of the working hand, pressing against it to create resistance. Keeping your elbow still, press your palm against the resistance without moving. Hold for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-357","name":"Face pull","variation":"With resistance band","video":{"playbackId":"dCUVyhJpGDhV7I1eWuUY6HvarfDgf8T2OU016c7Kwvvs","thumbnailTimestamp":10.21,"aspectRatio":0.5625},"primaryArea":["Upper back","Shoulder"],"secondaryArea":["Neck"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Long resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with a resistance band attached to a stationary object at about shoulder height in front of you. Hold the ends of the band in each hand with your palms facing down, and your arms extended. Keeping your elbows high, pull the band back, bending your arms as you drive your elbows backward in line with your shoulders. Then return to the starting position to complete one repetition. Focus on keeping your back straight throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-358","name":"Face pull to overhead","variation":"With resistance band","video":{"playbackId":"S6UNyN4JnmrthCQCdqXHRKu014Gx7SJB8025YE00TLOtzg","thumbnailTimestamp":11.94,"aspectRatio":0.5625},"primaryArea":["Upper back","Shoulder"],"secondaryArea":["Neck"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Long resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with a resistance band attached to a stationary object at about shoulder height in front of you. Hold the ends of the band in each hand with your palms facing down, and your arms extended. Keeping your elbows high, pull the band back, bending your arms as you drive your elbows backward in line with your shoulders. Then raise your arms all the way overhead, before returning to the starting position to complete one repetition. Focus on keeping your back straight throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-359","name":"Standing Y lifts","variation":"Bodyweight","video":{"playbackId":"nf6P2yRmnGSaTLPaCh7zaZo1ax4LNVmsNp126e8OvAY","thumbnailTimestamp":10.86,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your arms hanging at your sides and your palms facing your body. Keeping your elbows straight and your thumbs pointing upward, raise your arms diagonally out to the side and all the way overhead, forming the letter Y. Then lower them back to the starting position to complete one repetition. Focus on keeping your elbows straight and avoid shrugging your shoulders excessively.","tips":null,"steps":[]},{"id":"EHE-36","name":"Triple lunge","variation":"Bodyweight","video":{"playbackId":"9kfBNR2QJCiqn6TBFRhqfhLrNaiVioPxQoIRVReGUmA","thumbnailTimestamp":7,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":null,"instructions":"Standing straight with your feet shoulder-width apart. Keeping your back straight and your core engaged, begin by lunging forward with one leg, lowering your hips as far as youâre comfortable, then push back to the starting position. Next, lunge to the side with the same leg, keeping the opposite leg straight, and return to the starting position. Finally, lunge backward
1with the same leg, lowering your hips until the back knee is just above the ground. Return to the starting position and repeat the sequence on the other side to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Standing straight, with your feet shoulder width apart.","Lunge forward, to the side, and backward, returning to the starting position between each lunge.","Repeat this on both sides to complete one repetition.","Put as much weight on the affected side as you are comfortable with, trying to increase the depth of the lunges as you progress."]},{"id":"EHE-361","name":"Standing Y lifts","variation":"With weights","video":{"playbackId":"5fI4u4NukswOUDk500XrFuMdOsMmqUNKfGXp9sZ7obHI","thumbnailTimestamp":13.19,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your arms hanging at your sides, holding a weight in each hand with your palms facing your body. Keeping your elbows straight and your thumbs pointing upward, raise your arms diagonally out to the side and all the way overhead, forming the letter Y. Then lower them back to the starting position to complete one repetition. Focus on keeping your elbows straight and avoid shrugging your shoulders excessively.\\n","tips":null,"steps":[]},{"id":"EHE-362","name":"Palms down T row","variation":"With resistance band","video":{"playbackId":"4gJT01ud9ODN2GirxL8p7BrwMw02OKIrjrcFEsEZodGjk","thumbnailTimestamp":11.39,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Long resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your arms fully extended at shoulder height in front of you, holding the ends of a resistance band in each hand with your palms facing down. Keeping your arms extended, pull the band apart, driving your arms straight out to the side, forming the letter T. Then return to the starting position to complete one repetition. Focus on keeping your back straight and your arms extended throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-364","name":"Prone T lifts","variation":"Bodyweight on ground","video":{"playbackId":"1INutKhHjOA1TecXBo00bQjJif2Jd01L7AbXhR02tZOhWY","thumbnailTimestamp":9.38,"aspectRatio":0.5625},"primaryArea":["Upper back","Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":["Middle trapezius","Rhomboids"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down with your arms extended to the sides forming the letter T, with your thumbs pointing upward. Keeping your arms extended, raise them off the ground, as far as youâre comfortable. Then lower them back to the starting position to complete one repetition. Focus on keeping your elbows straight, and maintaining the T position throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-365","name":"Prone T lifts","variation":"Bodyweight on bench","video":{"playbackId":"YuZwJM6hTyIA5eDq3PEX4N2n8d1wE3JoIvD8L8xU5vI","thumbnailTimestamp":12.51,"aspectRatio":0.5625},"primaryArea":["Upper back","Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench"],"equipmentShown":["Bench"],"targetedMuscles":["Middle trapezius","Rhomboids"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down on a bench with your arms extended to the sides forming the letter T, with your thumbs pointing upward and your hands resting on the ground. Keeping your arms extended, raise them off the ground, as far as youâre comfortable. Then lower them back to the starting position to complete one repetition. Focus on keeping your elbows straight and maintaining the T position throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-366","name":"Prone T lifts","variation":"With weights on bench","video":{"playbackId":"uoo1MKWTqtGUvJnug4r2xKjDF6zF63EO100lURJrBZ00s","thumbnailTimestamp":15.2,"aspectRatio":0.5625},"primaryArea":["Upper back","Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench","Weight/s"],"equipmentShown":["Bench","Weight/s"],"targetedMuscles":["Middle trapezius","Rhomboids"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down on a bench with your arms extended to the sides forming the letter T, holding a weight in each hand with your thumbs pointing upward and your hands resting on the ground. Keeping your arms extended, raise them off the ground, as far as youâre comfortable. Then lower them back to the starting position to complete one repetition. Focus on keeping your elbows straight and maintaining the T position throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-367","name":"Prone Y lifts","variation":"Bodyweight on ground","video":{"playbackId":"nS400EU5byCFj00wxX01MITDr00UqiQbUGb9en00knIxpzJ00","thumbnailTimestamp":7.86,"aspectRatio":0.5625},"primaryArea":["Upper back","Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":["Lower trapezius","Rhomboids"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down with your arms extended overhead forming the letter Y, with your thumbs pointing upward. Keeping your arms extended, raise them off the ground, as far as youâre comfortable. Then lower them back to the starting position to complete one repetition. Focus on keeping your elbows straight, and maintaining the Y position throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-368","name":"Prone Y lifts","variation":"Bodyweight on bench","video":{"playbackId":"gUas01zmYohHGMI7CL8L8x9EPbAFxc2SIBr2A6bLn9Lo","thumbnailTimestamp":12.44,"aspectRatio":0.5625},"primaryArea":["Upper back","Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench"],"equipmentShown":["Bench"],"targetedMuscles":["Lower trapezius","Rhomboids"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down on a bench with your arms extended overhead forming the letter Y, with your thumbs pointing upward and your hands resting on the ground. Keeping your arms extended, raise them off the ground, as far as youâre comfortable. Then lower them back to the starting position to complete one repetition. Focus on keeping your elbows straight, and maintaining the Y position throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-369","name":"Prone Y lifts","variation":"With weights on bench","video":{"playbackId":"of3NWqPXbQW00pb3M70201qj99A00P1mCJa6ZjBOZyYes3U","thumbnailTimestamp":13.62,"aspectRatio":0.5625},"primaryArea":["Upper back","Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench","Weight/s"],"equipmentShown":["Bench","Weight/s"],"targetedMuscles":["Lower trapezius","Rhomboids"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down on a bench with your arms extended overhead forming the letter Y, holding a weight in each hand with your thumbs pointing upward and your hands resting on the ground. Keeping your arms extended, raise them off the ground, as far as youâre comfortable. Then lower them back to the starting position to complete one repetition. Focus on keeping your elbows straight, and maintaining the Y position throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-37","name":"Clamshell","variation":"Bodyweight","video":{"playbackId":"i4pusHik5RgjyoVePjSTX4ZNEtlb6jt02WnenaYCaG28","thumbnailTimestamp":8.65,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":["Gluteus medius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on the non-working side with your legs stacked and knees bent. Engage your core, raising your waist slightly off the ground. Keeping your feet in contact, raise your top leg toward the ceiling. Then lower it back to the starting position to complete one repetition.","tips":null,"steps":["Lying on your side with your legs stacked and your knees bent.","Keeping your heels in contact, raise the knee of the upper leg toward the ceiling.","Then lower it back to the starting position.","Make sure your hips stay in line and that you keep the lower leg in contact with the ground.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-370","name":"Standing row","variation":"With resistance band","video":{"playbackId":"wG66aU6ukeG1J6tzlCa37802HKV73502l8Rpkohtij8IU","thumbnailTimestamp":11.74,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Long resistance band","Stationary object"],"targetedMuscles":["Latissimus dorsi"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with a resistance band attached to a stationary object at about chest height in front of you. Hold the ends of the band in each hand with your arms extended. Keeping your back straight, pull the band back, bringing your hands towards your chest and driving your elbows backward. Then extend your arms back to the starting position to complete one repetition. Focus on keeping your back straight throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-371","name":"Shoulder press","variation":"With weights","video":{"playbackId":"NerQzx1QcIs00AJDFrnMvgNBqXh3yAH8whJJtbLwUxCU","thumbnailTimestamp":10.8,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your feet shoulder-width apart and your hands at shoulder height, holding a weight in each hand with your thumbs pointing toward your shoulders. Keeping your back straight and your core engaged, press the weights overhead until your arms are fully extended. The
1n lower them back to shoulder height to complete one repetition. Focus on keeping your back straight and core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-372","name":"Push press","variation":"With weights","video":{"playbackId":"Kk8egY76QWt00NnZeGgKf4QuZ5p7e82cgMdgXNrI3dBw","thumbnailTimestamp":10.88,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your feet shoulder-width apart and your hands at shoulder height, holding a weight in each hand with your thumbs pointing toward your shoulders. Keeping your back straight and your core engaged, perform a half squat. As you push yourself back up, press the weights overhead until your arms are fully extended. Then lower the weights back to shoulder height to complete one repetition. Use the momentum from the half squat to assist you in pressing the weights, ensuring you donât press them before you push up. Focus on keeping your back straight and core engaged throughout the exercise.\\n","tips":null,"steps":[]},{"id":"EHE-373","name":"Single arm shoulder press","variation":"With weight","video":{"playbackId":"v6EzRywsSAQ8Of011v79vVqeR6N8Ltm6h37ftoKPlqn00","thumbnailTimestamp":9.73,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your feet shoulder-width apart and the working hand at shoulder height, holding a weight with your thumb pointing toward your shoulder. Keeping your back straight and your core engaged, press the weight overhead, until your arm is fully extended. Then lower it back to shoulder height to complete one repetition. Focus on keeping your back straight and core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-374","name":"Single arm push press","variation":"With weight","video":{"playbackId":"rEu201hcEeg00A01UAPzNExDQShjNh00Qn00AWcQFdYpQ2z00","thumbnailTimestamp":13.32,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your feet shoulder-width apart and the working hand at shoulder height, holding a weight with your thumb pointing toward your shoulder. Keeping your back straight and your core engaged, perform a half squat. As you push yourself back up, press the weight overhead until your arm is fully extended. Then lower the weight back to shoulder height to complete one repetition. Use the momentum from the half squat to assist you in pressing the weight, ensuring you donât press it before you push up. Focus on keeping your back straight and core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-375","name":"Push-up","variation":"Bodyweight","video":{"playbackId":"CkO2H3mHFitPhh00Cg75u2cOovicJahorLekzamIOJY4","thumbnailTimestamp":7.84,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"In a high plank position with your hands roughly shoulder-width apart, and your feet roughly hip-width apart. Keeping a straight line from your head to your heels, lower yourself toward the ground, as far as youâre comfortable, allowing your elbows to move naturally out to the side. Then push yourself back to the starting position to complete one repetition. Focus on keeping your back straight and your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-376","name":"Push-up","variation":"Kneeling","video":{"playbackId":"qgaSzVsgfELlyvuyio47nyvRRKmYxYeHK3dvc7W1qrw","thumbnailTimestamp":7.79,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Kneeling with your hands roughly shoulder-width apart, and your feet raised off the ground. Keeping a straight line from your head to your knees, lower yourself toward the ground, as far as youâre comfortable, allowing your elbows to move naturally out to the side. Then push yourself back to the starting position to complete one repetition. Focus on keeping your back straight and your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-377","name":"Push-up","variation":"Against wall","video":{"playbackId":"jZmlcTZ6trnTWzgqJj9N1RJaVcCyluTB1ZbK019TsWhU","thumbnailTimestamp":13.77,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight facing a wall. With your arms fully extended, place your hands against the wall, roughly shoulder-width apart, and lean forward. Keeping a straight line from your head to your heels, lower yourself toward the wall, as far as youâre comfortable, allowing your elbows to move naturally out to the side. Then push yourself back to the starting position to complete one repetition. Focus on keeping your back straight and your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-378","name":"Push-up","variation":"With exercise ball","video":{"playbackId":"ArPexD9oHk6m1dPxa526ojzxoLGJCMWRE2Bn02mvVbbg","thumbnailTimestamp":13.26,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Exercise ball"],"equipmentShown":["Wall","Exercise ball"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight facing a wall. Holding an exercise ball against the wall with your palms roughly shoulder-width apart. Step back until your arms are fully extended, and lean forward. Keeping a straight line from your head to your heels, slowly lower yourself toward the ball, allowing your elbows to move naturally out to the side. Then push yourself back to the starting position to complete one repetition. Focus on keeping your back straight and your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-38","name":"Eccentric chair squat","variation":"Bodyweight","video":{"playbackId":"yspz82fbRIGakJwIzsArm8UKkKMQiPzez5OVPqOU5b00","thumbnailTimestamp":6.85,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight in front of a stable chair, with the non-working leg raised off the ground. Keeping your back straight and your core engaged, hinge at the hips, bring your chest forward, and slowly squat down, as far as youâre comfortable or until you reach the chair. Sit down fully, then return to the starting position using both legs to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your knee tracks in line with your toes.","t
1ips":null,"steps":["Standing straight in front of a chair, raise the non working leg off the ground.","Hinge at the hips, bring your chest forward, and squat down onto the chair.","Then return to the starting position using both legs to complete one repetition.","Focus on controlling the movement, lowering yourself as far down as you comfortably can, before gently relaxing into the chair."]},{"id":"EHE-383","name":"Shoulder pendulum circles","variation":"","video":{"playbackId":"gM2BV95B59uUS2axilf5X5hUA4VrSeApM49QvB7zwao","thumbnailTimestamp":9.46,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Leaning forward, supporting yourself on a table or a sturdy chair, with the working arm relaxed and hanging naturally beneath your shoulder. Gently swing your arm in small pendulum-like circles, moving within a comfortable range. Continue for the indicated time before relaxing, reversing the direction of the circles when youâre halfway through. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-385","name":"Childâs pose","variation":"","video":{"playbackId":"MD4HkJ5jmsoeDiMMG1kC02i6kDB6pxPMsxzOPLgPOF48","thumbnailTimestamp":5.97,"aspectRatio":0.5625},"primaryArea":["Lower back","Upper back","Shoulder"],"secondaryArea":["Hip"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Kneeling with your knees together or slightly apart, as comfortable. Sit back on your heels and extend your arms forward, reaching as far as youâre comfortable. Lower your torso between your thighs and rest your forehead on the ground, feeling a stretch along your shoulder and back. Hold the stretch for the indicated time before relaxing. You can deepen the stretch by walking your hands further forward and relaxing your hips closer to your heels.","tips":null,"steps":[]},{"id":"EHE-386","name":"Childâs pose","variation":"With side bend","video":{"playbackId":"BKSG00WCA01lfa9USpK595Q9SgeWV4idTpWgEyMLCUFfs","thumbnailTimestamp":10.41,"aspectRatio":0.5625},"primaryArea":["Lower back","Upper back","Shoulder"],"secondaryArea":["Hip"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Kneeling with your knees together or slightly apart, as comfortable. Sit back on your heels and extend your arms forward, reaching as far as youâre comfortable. Lower your torso between your thighs, rest your forehead on the ground, and place one hand on top of the other, feeling a stretch along the opposite side, shoulder, and back. Hold the stretch for the indicated time before relaxing, then repeat on the other side. You can deepen the stretch by walking your hands further forward, relaxing your hips closer to your heels, or twisting your body to the side.","tips":null,"steps":[]},{"id":"EHE-388","name":"Pec stretch","variation":"Against wall","video":{"playbackId":"fxsBgujhCSHRUmOwdtFtT1FGgnMdWhb020200mfXF5Cyug","thumbnailTimestamp":10.07,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":["Pectoralis major"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight facing the corner of a wall. Place your elbow against the wall at shoulder height, creating a 90-degree angle with your arm. Rotate your body away from the wall and gently lean forward, feeling a stretch across your chest and the front of your shoulder. Hold the stretch for the indicated time before relaxing. Focus on keeping your chest forward and avoid shrugging your shoulder excessively.","tips":null,"steps":[]},{"id":"EHE-389","name":"Wall angels","variation":"","video":{"playbackId":"6tEFmxt1z4tV00HmbS4n00FSZXbQaZh004HVBVPYNdSbck","thumbnailTimestamp":5.87,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back","Neck"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your back against a wall. Raise your arms to shoulder height and place them against the wall with your elbows bent to 90 degrees. Keeping your hands and elbows in contact with the wall, slide your arms overhead, as far as youâre comfortable, ensuring you donât round your lower back excessively. Then slide back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-390","name":"Upper back release","variation":"With massage ball","video":{"playbackId":"uSgc3tkhD8kd01iK00YCHT9ytZssrP6bcWjMF5ri4wc5w","thumbnailTimestamp":27.73,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":["Shoulder"],"primaryType":"Release","primarySubtype":"Massage ball","primaryTypes":["Release","Release.Massage ball"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Wall","Massage ball"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight with your back against a wall. Place a massage ball between your upper back, to the side of your shoulder blade, and the wall. Bring your arm across your chest and lean your body weight into the ball, gently pressing it against the wall, targeting any tight or tender areas. Hold the pressure for the indicated time on at least three different points before relaxing. Take deep breaths, allowing the tension in the muscles to gradually decrease.","tips":null,"steps":[]},{"id":"EHE-391","name":"Bent-over row","variation":"With weights","video":{"playbackId":"02lhSAKVoIKqhcQiY3Nm02aQvI5zQFTvVBYDf9na00S6ZI","thumbnailTimestamp":20.48,"aspectRatio":0.5625},"primaryArea":["Upper back","Elbow"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s"],"targetedMuscles":["Latissimus dorsi"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your feet hip-width apart, holding a weight in each hand. Hinge at your hips and lower your torso until it is almost parallel to the ground, allowing the weights to hang below your shoulders. Keeping your back straight and your core engaged, pull the weights up toward your chest, driving your elbows back toward the ceiling. Then slowly lower the weights back to the starting position to complete one repetition.","tips":null,"steps":[]},{"id":"EHE-4","name":"Weight shift","variation":"Front to back","video":{"playbackId":"xelGHdndDbUOA4dQqzU2IJDvQvrOrV71CGcI6FQLZFE","thumbnailTimestamp":7.34,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight near a wall or a stable chair for support, with one foot forward and the other back. Alternate between gently shifting your weight onto the front foot and the back foot, allowing your body to lean naturally forward and backwards over each foot. Continue for the indicated time, then switch the position of your feet, placing the front foot at the back, and repeat before relaxing. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["Standing straight, with one foot forward and the other back.","Shift your weight smoothly onto the front foot, then back onto the rear foot, keeping your movement controlled as you shift from front to back.","Complete the indicated number of repetitions, then switch foot positions, placing the previously front foot at the back, and repeat the same number of repetitions to complete one set.","Put as much weight on the affected side as you are comfortable with, aiming to increase it as you progress."]},{"id":"EHE-40","name":"Bulgarian split squat","variation":"Bodyweight","video":{"playbackId":"CwTf0202R8OAh2NGb01yJxhRHfhtFXKvX701016fj1hekd02k","thumbnailTimestamp":10.96,"aspectRatio":0.5625},"primaryArea":["Knee","Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench"],"equipmentShown":["Bench","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with the non-working leg on a bench behind you and the working leg in front of you at a comfortable distance, ensuring youâre stable. Keeping your back straight and your core engaged, lower your hips toward the ground, bending your front knee as far as youâre comfortable. Then push through the front foot to raise yourself back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your knee tracks in line with your toes.","t
1ips":null,"steps":["In a split stance with the working leg forward and the other one positioned on an elevated surface behind you.","Keeping your weight on the front foot, squat down, lowering your back knee toward the ground.","Then push back to the starting position.","Each repetition consists of a controlled lowering, a 2 second hold at the bottom, and a drive to push back to the starting position."]},{"id":"EHE-404","name":"Push-up","variation":"Incline","video":{"playbackId":"EOezGRQIV01pP42gVcfKLp19nfgaMeATatCvzkSTxTQg","thumbnailTimestamp":11.52,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench"],"equipmentShown":["Bench","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"In a high plank position with your hands placed on the edge of a bench, roughly shoulder-width apart, and your feet roughly hip-width apart. Keeping a straight line from your head to your heels, lower yourself toward the bench, as far as youâre comfortable, allowing your elbows to move naturally out to the side. Then push yourself back to the starting position to complete one repetition. Focus on keeping your back straight and your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-405","name":"Bench dips","variation":"Bodyweight","video":{"playbackId":"sCWtyD4d5UnDTXC2e02Jp5YdhFpUJuQvOaHYP85UlSak","thumbnailTimestamp":10.42,"aspectRatio":0.5625},"primaryArea":["Elbow"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench"],"equipmentShown":["Exercise mat","Bench"],"targetedMuscles":["Pectoralis major","Pectoralis minor","Triceps brachii"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Supporting yourself on the edge of a bench, with your legs extended straight out in front of you and your hips hanging off. Keeping your elbows close to your sides, lower your hips toward the ground, as far as youâre comfortable. Then push through your palms to raise yourself back to the starting position, fully extending your arms to complete one repetition. Focus on keeping the movement smooth and controlled. gradually increasing the depth as you progress.","tips":null,"steps":[]},{"id":"EHE-406","name":"Push-up plus","variation":"Bodyweight","video":{"playbackId":"nxrECF6PgWzmu4roJCQNUb7lLe00dUCgWceldCTna02BI","thumbnailTimestamp":10.48,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":["Serratus anterior"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"In a high plank position with your hands roughly shoulder-width apart, and your feet roughly hip-width apart. Keeping a straight line from your head to your heels, lower yourself toward the ground, as far as youâre comfortable, allowing your elbows to move naturally out to the side. Then push yourself back to the starting position, driving your shoulder blades apart at the top to complete one repetition. Focus on keeping your back straight and your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-41","name":"Single leg glute bridge","variation":"Bodyweight","video":{"playbackId":"SADFaOVJTOwf2I00yI9q01i6wLtDfNB7eEPsiIQ9Hm8AY","thumbnailTimestamp":11.16,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":["Gluteus maximus"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with the working knee bent and your foot flat on the ground, holding the non-working leg above your hips. Keeping your core engaged, raise your hips toward the ceiling, forming a straight line from your shoulders to your knee, ensuring your hips stay in line. Then lower your hips back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Lying on your back with your knees bent and feet flat on the ground.","Raise the non working leg off the ground and hold it there.","Now raise your hips toward the ceiling forming a straight line from your shoulders to your knee, making sure your hips stay in line.","Then lower yourself back to the starting position.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-413","name":"Bottom-up press","variation":"","video":{"playbackId":"Pwse3XKOt4k6vjXzfJMnNslUHi1nIjevqQKBgeotrqQ","thumbnailTimestamp":15.77,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Core"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Kettlebell"],"equipmentShown":["Kettlebell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet shoulder-width apart and the working hand at shoulder height, holding a kettlebell with the bottom facing up and your thumb pointing toward your shoulder. Keeping your back straight and your core engaged, press the kettlebell overhead, until your arm is fully extended, ensuring the kettlebell stays bottom up. Then lower it back to shoulder height to complete one repetition. Focus on keeping the movement smooth and controlled, choosing a weight that you can handle comfortably.","tips":null,"steps":[]},{"id":"EHE-415","name":"Trapezius self massage","variation":"","video":{"playbackId":"xOfB5yzWX501wyUzaVff00ipWATpqNNJ7weunnau022ODE","thumbnailTimestamp":10.19,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":["Upper back","Shoulder"],"primaryType":"Release","primarySubtype":"Self massage","primaryTypes":["Release","Release.Self massage"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Upper trapezius"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting comfortably with your shoulders relaxed. Firmly grab the muscle at the side of your neck and top of your shoulder with your opposite hand. While holding the grip, gently rotate your head to the opposite side, as far as youâre comfortable. Then relax your grip and return your head to the starting position before repeating. Continue for the indicated time, taking deep breaths and allowing the tension in the muscle to gradually decrease.","tips":null,"steps":[]},{"id":"EHE-42","name":"Active quad release","variation":"With massage ball","video":{"playbackId":"wve6u4D6ALWIfK9YVGRtoIPtkS496zTTbMsKMRN1geE","thumbnailTimestamp":19,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Release","primarySubtype":"Massage ball","primaryTypes":["Release","Release.Massage ball"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Massage ball","Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Lying face down on the ground, using your forearms for support. Place a massage ball under the front of your thigh, on one of the points shown here, and gently shift your body weight onto the ball to apply pressure. Hold the pressure for the indicated time while actively bending and extending your knee, repeating the process on each point before relaxing. Take deep breaths, allowing the tension in the muscles to gradually decrease.","tips":null,"steps":["Lying face down on the ground, using your forearms for support.","Place a massage ball under the front of your thigh, on one of the points shown here.","Apply pressure to the massage ball with your bodyweight.","While maintaining the pressure, actively bend and extend your knee, holding for the indicated amount of time on each point to complete one repetition.","Take deep breaths, allowing the tension in the muscle to gradually decrease as you maintain pressure."]},{"id":"EHE-420","name":"Pec release","variation":"With massage ball","video":{"playbackId":"8RZOMwYML77iqlnSVfo7CHI01Pixh2xq2962A4urJAEc","thumbnailTimestamp":7.55,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Massage ball","primaryTypes":["Release","Release.Massage ball"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Wall","Massage ball"],"targetedMuscles":["Pectoralis major","Pectoralis minor"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight facing a wall. Place a massage ball between your chest muscles and the wall. Then lean your body weight into the ball, gently pressing it against the wall, targeting any tight or tender areas. Hold the pressure for the indicated time before relaxing. Take deep breaths, allowing the tension in the muscles to gradually decrease.","tips":null,"steps":[]},{"id":"EHE-43","name":"Short foot","variation":"","video":{"playbackId":"zg7hytHB8GjMxjWM8j5H8rDjVJVCiFY2ULK027zHz00sU","thumbnailTimestamp":20,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Abductor hallucis"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with the working foot flat on the ground. Keeping your foot pressed into the ground, drag the ball of your foot toward your heel, as if âsqueezingâ your foot, raising the arch off the ground. Hold briefly, then relax and return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, engaging the muscles in the arch of your foot.","tips":null,"steps":["In a sitting position, with your feet flat on the ground.","Gently press the working foot into the ground.","Then drag the ball of your foot toward your heel, as if you were \\"squeezing\\" your foot, aiming to raise the arch of your foot off the ground, engaging the intrinsic foot muscles.","Each repetition consists of a controlled contraction, a 2 second hold, and a controlled release."]},{"id":"EHE-435","name":"Sitting pelvic tilt","variation":"","video":{"playbackId":"xogxiyCzKZ6WuQMQr01P3pIiWMzfsRMR02Dy849QLkEQI","thumbnailTimestamp":12.45,"aspectRatio":0.5625},"primaryArea":["Hip","Core","Lower back"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on the forward edge of a chair with your feet flat on the ground, hip-width apart, and your hands on your hips. Keeping your shoulders in line with your hips, tilt your pelvis forward, arching your lower back, as far as youâre comfortable. Then tilt your pelvis backward, pulling your tailbone toward your stomach and rounding your lower back, before returning to the starting position to complete one repetition. Flow naturally between the positions, focusing on keeping the movement smooth and controlled, and breathing steadily.","tips":null,"steps":[]},{"id":"EHE-44","name":"Calf stretch","variation":"With bent knee","video":{"playbackId":"9A01iF6BV7yPNJNMZ00XgE
1x01yhFARzarBQFpd46hv01QDI","thumbnailTimestamp":12.09,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Soleus"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight, facing a wall or a stable chair for support, with your feet hip-width apart. Take a half step back with the working leg, and lower your body slightly, bending your knees. Keeping your heels on the ground, drive the knee of the back leg forward, feeling a stretch along your lower calf. Hold the stretch for the indicated time before relaxing. You can deepen the stretch by stepping the working leg further back or placing your back foot on an elevated surface.","tips":null,"steps":["Standing straight, facing a wall or chair.","Take a half step back with the working leg and lower your body over it.","Ensure your heels stay on the ground.","Then drive the knee of the back leg forward to feel a stretch in the calf muscle of the back leg.","Maintain a steady, static position, holding the stretch for the indicated amount of time."]},{"id":"EHE-442","name":"Pallof press","variation":"With resistance band","video":{"playbackId":"c4kg82GULeG2igew2M017bQULPe01djXSlWmW9YYBmVBU","thumbnailTimestamp":15.24,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Long resistance band","Stationary object"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with a resistance band attached to a stationary object at about chest height to your side. Keep your feet shoulder-width apart, and hold the band by your chest with both hands. Keeping your back straight and your core engaged, press the band straight out in front of you, extending your arms while resisting the bandâs pull. Then return to the starting position to complete one repetition. Focus on keeping your core engaged and avoid rotating your body throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-447","name":"Push-up plus","variation":"Kneeling","video":{"playbackId":"01Vcjbk4g1HhXBsxfCKHh2a01MKGQA6NvV02hR1nhuo39U","thumbnailTimestamp":9.87,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":["Serratus anterior"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Kneeling with your hands roughly shoulder-width apart, and your feet raised off the ground. Keeping a straight line from your head to your knees, lower yourself toward the ground, as far as youâre comfortable, allowing your elbows to move naturally out to the side. Then push yourself back to the starting position, driving your shoulder blades apart at the top to complete one repetition. Focus on keeping your back straight and your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-45","name":"Ankle inversion","variation":"With resistance band","video":{"playbackId":"JzNSxuBcZHKIs5yH012ScieWB8qAndIwd19BhkmYKvp4","thumbnailTimestamp":19,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Chair","Looped resistance band"],"targetedMuscles":["Tilbialis posterior"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with your feet flat on the ground. Loop a resistance band around the base of your toes and cross the working leg over the opposite thigh, creating tension in the band. Keeping your leg stable, rotate your foot inward, toward the ceiling, against the bandâs resistance, ensuring the movement comes from your ankle. Then return it to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["In a sitting position, place a resistance band around your feet, as close to your toes as possible.","Cross the working leg over the other one and move it until you feel tension in the band.","Then rotate your foot away from the ground, against the resistance of the band, ensuring the movement comes only from the foot and ankle.","Each repetition consists of a controlled rotation, a 2 second hold, and a controlled return."]},{"id":"EHE-450","name":"Palms up T row","variation":"With resistance band","video":{"playbackId":"tl4tEFROqCBLht6vwQOgal0101lREtIK1iLzK01jlD2NGE","thumbnailTimestamp":11.81,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Long resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your arms fully extended at shoulder height in front of you, holding the ends of a resistance band in each hand with your palms facing up. Keeping your arms extended, pull the band apart, driving your arms straight out to the side, forming the letter T. Then return to the starting position to complete one repetition. Focus on keeping your back straight and your arms extended throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-452","name":"Shoulder stretch","variation":"Against wall","video":{"playbackId":"NZNcmAzv1bL9ew1JZvy401izjGa9BoRDyM1DRD8XHi014","thumbnailTimestamp":8.79,"as
1pectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight facing a wall. With your arms fully extended, place your hands against the wall at shoulder height. Take a step backward and lean forward, as far as youâre comfortable, feeling a stretch along the front of your shoulders and chest. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":[]},{"id":"EHE-46","name":"Single leg balance","variation":"With leg reach","video":{"playbackId":"JmbQuPLiU00lQ5ZbTW1n02nuxPCbIQ30002s00AiojDLdb4c","thumbnailTimestamp":9.19,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Balance","primarySubtype":null,"primaryTypes":["Balance"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight, raise the non-working leg off the ground, maintaining a slight bend in the knee of the working leg. Slowly reach the non-working leg forward, then sweep it out to the side and backward in a half-circular motion. Continue, while holding balance for the indicated time before relaxing. Focus on maintaining good form and stability, gradually increasing the challenge by reaching further or increasing the duration, while staying within your comfort level.","tips":null,"steps":["Standing straight, raise one foot off the ground, maintaining a slight bend in the knee of the supporting leg.","Hold balance for the indicated amount of time while reaching forward, to the side and backward
1with your foot.","Focus on maintaining good form and stability."]},{"id":"EHE-460","name":"Lying core activation","variation":"","video":{"playbackId":"02dLKgzNri1alQeEmF00NR915bnM100joZM14ojK7LnB9c","thumbnailTimestamp":8.88,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying on your back with your knees bent and feet flat on the ground, hip-width apart. Keeping your back in a neutral position, engage your core muscles, as if you were tightening a belt around your waist, just a notch tighter, creating a gentle contraction. Hold for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-461","name":"Kneeling core activation","variation":"","video":{"playbackId":"01lThzwiAeW4501hxG4iq4SOCJ4shldQ02SLACjg022iDhQ","thumbnailTimestamp":7.82,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Kneeling with your hands under your shoulders and your knees under your hips. Keeping your back in a neutral position, engage your core muscles, as if you were tightening a belt around your waist, just a notch tighter, creating a gentle contraction. Hold for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-462","name":"Knee fall out","variation":"","video":{"playbackId":"fCcHjluKhY01F502Ockz9U01pFaJupNUZVlVOlfXEZt00XY","thumbnailTimestamp":16.47,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Lying on your back with your knees bent and feet flat on the ground together. Keeping your back in a neutral position, engage your core muscles, as if you were tightening a belt around your waist, just a notch tighter, creating a gentle contraction. Maintaining the engagement, slowly lower one knee to the side. Then bring it back to the starting position, and repeat the movement on the other side. Continue alternating between sides for the indicated time before relaxing. Focus on keeping your hips stable and your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-463","name":"Knee circles","variation":"","video":{"playbackId":"01Iz8jNk601e02zenp9PcGBW7aC5TQ4nWTUc01OA9eW9OCI","thumbnailTimestamp":24.39,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Lying on your back with your knees bent and feet flat on the ground, hip-width apart. Keeping your back in a neutral position, engage your core muscles, as if you were tightening a belt around your waist, just a notch tighter, creating a gentle contraction. Maintaining the engagement, bring one knee above your hip and raise your foot off the ground. Then gently move your knee in small circles above your hip. Continue for the indicated time before relaxing, reversing the direction of the circles when youâre halfway through. Focus on keeping your hips stable and your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-464","name":"Bent knee raises","variation":"","video":{"playbackId":"WgIfPkaMjjvQxSLLGb6jElIJvMCG302XdxKuaOtAam02I","thumbnailTimestamp":15.42,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Lying on your back with your knees bent and feet flat on the ground, hip-width apart. Keeping your back in a neutral position, engage your core muscles, as if you were tightening a belt around your waist just a notch tighter, creating a gentle contraction. Maintaining the engagement, drag one heel toward your glutes and raise your foot off the ground, bringing your knee above your hip. Then return to the starting position and repeat the movement on the other side. Continue alternating between sides for the indicated time before relaxing. Focus on keeping your hips stable and your core engaged throughout the exercise.","tips":null,"steps":[]}
1,{"id":"EHE-466","name":"Heel slides","variation":"","video":{"playbackId":"X02WTm9lhgVbkQelPl8xrtT3SqVsDIua7wf01IexLsRyA","thumbnailTimestamp":17.72,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat","Towel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Lying on your back with your knees bent and feet flat on the ground, hip-width apart, with towels under each foot. Keeping your back in a neutral position, engage your core muscles as if you were tightening a belt around your waist just a notch tighter, creating a gentle contraction. Maintaining the engagement, alternate between sliding each heel out, extending your legs as far as you\'re comfortable. Continue for the indicated time before relaxing. Focus on keeping your hips stable and your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-47","name":"Tensor stretch","variation":"","video":{"playbackId":"98MuRo00BEFwReVgGTb74V4uyAi8d2szlGvODNkqjOw4","thumbnailTimestamp":8.04,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":["Tensor fasciae latae"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight with your feet shoulder-width apart. Cross the non-working leg in front of the working leg. Then gently push the hip of the working leg forward while reaching down toward the ground in the opposite direction, feeling a stretch along the outer part of your hip and thigh. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":["Standing straight, with your feet shoulder width apart.","Cross the non working leg in front of the working leg.","Then gently push the hip of the working leg forward while reaching down toward the ground in the opposite direction, to feel a stretch along the outer part of your hip and thigh.","Maintain a steady, static position, holding the stretch for the indicated amount of time."]},{"id":"EHE-470","name":"Core stability","variation":"With alternating hip extension","video":{"playbackId":"4gzKNCK00nyOSDNRP4IjIipSF7DF5uOwiHgct7V8A00C00","thumbnailTimestamp":19.32,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat","Pillow"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down with a pillow under your hips for support, and your hands resting under your head. Keeping your back in a neutral position, engage your core muscles as if you were tightening a belt around your waist just a notch tighter, creating a gentle contraction. Maintaining the engagement, alternate between raising each leg toward the ceiling, raising both legs to complete one repetition. Focus on keeping the movement smooth and controlled, keeping your core engaged and your hips stable throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-471","name":"Core stability","variation":"With arm raises","video":{"playbackId":"01FObStqNobYZgw3wr9eQ4nai02MRxanhkYgrCg9lJ02jI","thumbnailTimestamp":12.65,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat","Pillow"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down with a pillow under your hips for support, and your arms resting by your sides, with your palms facing up. Keeping your back in a neutral position, engage your core muscles as if you were tightening a belt around your waist just a notch tighter, creating a gentle contraction. Maintaining the engagement, raise your arms toward the ceiling, bringing your shoulder blades together. Then lower them back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, keeping your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-472","name":"Core stability","variation":"With arm and chest raises","video":{"playbackId":"o4SIp54UjYOYaL6pwR00zxEOYHv6801H4lRF2uN2e8m1A","thumbnailTimestamp":12.45,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat","Pillow"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down with a pillow under your hips for support, and your arms resting by your sides, with your palms facing up. Keeping your back in a neutral position, engage your core muscles as if you were tightening a belt around your waist just a notch tighter, creating a gentle contraction. Begin by raising your arms toward the ceiling, bringing your shoulder blades together. Once your arms are raised, raise your head and chest off the ground, as far as youâre comfortable, holding briefly before lowering them back down. The
1n lower your arms back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, keeping your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-475","name":"Segmental glute bridge","variation":"","video":{"playbackId":"LjggeVV3VjaM85PiSkyqhEKSLmgRl0223DFkbLvuWDHg","thumbnailTimestamp":6.35,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your knees bent and feet flat on the ground, hip-width apart. Start by engaging your core, flattening your lower back against the ground and tilting your pelvis upward, pulling your tailbone toward your stomach. Then gradually raise your back off the ground, one vertebra at a time, until your hips are fully extended in a bridge position. Then reverse the movement, gradually lowering yourself back to the starting position to complete one repetition.","tips":null,"steps":[]},{"id":"EHE-476","name":"Segmental glute bridge","variation":"With knee extension","video":{"playbackId":"026RwlYeQAs3p7Y63fZeFn02i5u3F00Qbqb58ePQlwwys8","thumbnailTimestamp":14.49,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your knees bent and feet flat on the ground, hip-width apart. Start by engaging your core, flattening your lower back against the ground and tilting your pelvis upward, pulling your tailbone toward your stomach. Then gradually raise your back off the ground, one vertebra at a time, until your hips are fully extended in a bridge position. Hold this position and extend one leg out while keeping your hips in line. Then return your foot to the ground and reverse the movement, gradually lowering yourself back to the starting position to complete one repetition.","tips":null,"steps":[]},{"id":"EHE-478","name":"Elevated clamshell","variation":"Bodyweight","video":{"playbackId":"802uOEqj01F00OuFTpEBeuEsbospaisw200mm5901WFvucKs","thumbnailTimestamp":9.57,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":["Gluteus medius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on the non-working side, with your legs stacked and knees bent. Engage your core, raising your waist slightly off the ground, then raise your feet, holding them together in line with your back. Keeping your feet in contact, raise the top leg toward the ceiling. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-48","name":"Calf raises","variation":"Single leg on step","video":{"playbackId":"dU7JzU4ZPMoUCLGCutFghjMXmTTANiPfIAWe5Lm1ekU","thumbnailTimestamp":19.73,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Step"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on a step, near a wall or a stable chair for support. Position the working foot so your heel drops below the edge of the step and raise the non-working leg off the step. Keeping your knee straight, push through the ball of your foot to raise your heel up, as far as youâre comfortable. Then lower your heel back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Perform the heel raises on a
1step with a single leg at a time.","Position the ball of your foot at the edge of the step, ensuring that your heel is hanging off.","With a straight knee, raise your heel up so youâre standing on your toes.","Then slowly lower your heel, allowing it to drop below the level of the step.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering.","As you progress you can use a loaded backpack to add more weight."]},{"id":"EHE-487","name":"Standing spine roll","variation":"","video":{"playbackId":"HCN5i601YpXjSAAwtJOCkfTIPYvMHEAHqYRDoAwA6wWw","thumbnailTimestamp":6.37,"aspectRatio":0.5625},"primaryArea":["Lower back"],"secondaryArea":["Upper back","Neck"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart and your arms hanging at your sides. Start by lowering your head, bringing your chin to your chest. Then gently roll your spine forward, one vertebra at a time, lowering your torso toward the ground as far as youâre comfortable, feeling a stretch along your lower back. Hold briefly, then reverse the movement, slowly rolling back up to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-488","name":"Sitting spine roll","variation":"","video":{"playbackId":"iAHNW02xRzMPoFsjGbNNFzygh01ybyc02jxrk3l48FvMCo","thumbnailTimestamp":7.6,"aspectRatio":0.5625},"primaryArea":["Lower back"],"secondaryArea":["Upper back","Neck"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting comfortably with your back straight, arms hanging at your sides, and your feet flat on the ground. Start by lowering your head, bringing your chin to your chest. Then gently roll your spine forward, one vertebra at a time, lowering your torso toward the ground as far as youâre comfortable, feeling a stretch along your lower back. Hold briefly, then reverse the movement, slowly rolling back up to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-49","name":"Standing hip abduction","variation":"With resistance band","video":{"playbackId":"IpWldYirP1W02lpiI269gdlsxDBWRyCQzlGwTnsRDenQ","thumbnailTimestamp":8.43,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Chair","Looped resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, facing a wall or a stable chair for support, with a resistance band around your ankles. Keeping your hips aligned, raise the working leg out to the side, against the bandâs resistance. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring the knee of the working leg stays behind your hips throughout the exercise.","tips":null,"steps":["Standing straight, facing a wall or a chair.","Place a resistance band around your ankles.","Keeping your knee straight, raise the heel of the working leg out to the side and toward the ceiling.","Then lower it back to the starting position.","Make sure your hips stay in line and that the knee of the working leg stays behind your hips throughout the whole movement.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-491","name":"Knee to chest stretch","variation":"Double leg","video":{"playbackId":"YKWf028Z378aWhS6kYV00MjasvZn0138MsJ00BU
1FcjK6XJ00","thumbnailTimestamp":10.08,"aspectRatio":0.5625},"primaryArea":["Lower back","Hip"],"secondaryArea":["Knee"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Lying on your back, with your knees bent and feet flat on the ground. Bring your knees toward your chest and wrap your arms around your shins to hold them. Gently pull your knees closer to your chest, feeling a stretch in your lower back and hip. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":[]},{"id":"EHE-495","name":"Standing back bend","variation":"","video":{"playbackId":"2fko6P6n7sq84t4uJdLRpZdko4qRg4DX3s86XrHZJWM","thumbnailTimestamp":5.28,"aspectRatio":0.5625},"primaryArea":["Lower back"],"secondaryArea":["Upper back","Neck"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart and your hands on your hips. Start by tilting your head back, then gently roll your spine backward, one vertebra at a time, arching your back as far as youâre comfortable, feeling a stretch along your lower back. Hold briefly, then reverse the movement, slowly rolling back up to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-496","name":"Prone press up","variation":"With forearms","video":{"playbackId":"o01f9wuQAX2jhJOeWgw6Cf9GcA1kxmYAcd5VnYmBG01Lk","thumbnailTimestamp":7.99,"aspectRatio":0.5625},"primaryArea":["Lower back"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying face down with your legs extended and your arms under your shoulders, palms facing down. Keeping your neck in a neutral position, press your hands into the ground, gently raising your head and chest off the ground, as far as youâre comfortable, feeling a stretch along your lower back. Hold the position for the indicated time before relaxing to complete one repetition. Gradually increase the range as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-498","name":"Whole body nerve glide","variation":"","video":{"playbackId":"00rlzF8uV00fSCtoURj5ZYkTxMgNrahFOWqOrP7ONGP88","thumbnailTimestamp":6.9,"aspectRatio":0.5625},"primaryArea":["Foot and ankle","Hip","Upper back","Neck"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":null,"primaryTypes":["Mobility"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your legs extended and your arms relaxed at your sides. Simultaneously extend your neck and flex your feet, raising your chin toward the ceiling and pulling your toes toward your shins. Then reverse the movement, tucking your chin in toward your chest and pressing your toes away from you to complete one repetition. Flow naturally between the two positions, focusing on smooth and controlled movements.","tips":"If you experience tingling, numbness, or pins and needles during this exercise, try reducing the range of motion or the intensity. If the sensation continues, itâs best to pause.","steps":[]},{"id":"EHE-499","name":"Sciatic nerve glide","variation":"","video":{"playbackId":"vCXYILbmusIQxdVKVR6VE02eVu56fgEjyIUKxiyb2Jow","thumbnailTimestamp":3.89,"aspectRatio":0.5625},"primaryArea":["Hip","Knee","Lower back"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":null,"primaryTypes":["Mobility"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your legs extended and your arms relaxed at your sides. Gently raise the working leg, bringing your knee above your hips. Then lower your leg back to the starting position to complete one repetition. Flow naturally between the two positions, focusing on smooth and controlled movements.","tips":"If you experience tingling, numbness, or pins and needles during this exercise, try reducing the range of motion or the intensity. If the sensation continues, itâs best to pause.","steps":[]},{"id":"EHE-5","name":"Squat","variation":"Bodyweight","video":{"playbackId":"dWWfTV2W
1NMycA7z01O9Kj00bl9qi027h02eh53kUcyh9KbQ","thumbnailTimestamp":13,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet roughly shoulder-width apart. Keeping your back straight and your core engaged, hinge at the hips, bring your chest forward, and squat down, as far as youâre comfortable. Then push back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["Standing straight, with your feet shoulder width apart.","Hinge at the hips, bring your chest forward, and squat down, as far as you are comfortable with.","Then push back to the starting position.","Each repetition consists of a controlled lowering, a 2 second hold at the bottom, and a drive to push back to the starting position."]},{"id":"EHE-50","name":"Hip and glute release","variation":"With massage ball","video":{"playbackId":"Voce2BHFnlGpCZxRB47EH01ssuuiTnJ9wZaNHL00baJ1U","thumbnailTimestamp":3.84,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Massage ball","primaryTypes":["Release","Release.Massage ball"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Massage ball","Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Lying on your side with the working leg extended, place a massage ball on the outer side of your hip muscles, at the point shown here, and gently shift your body weight onto the ball to apply pressure. Hold the pressure for the indicated time, then reposition yourself, placing the massage ball on your glute muscles, at the point shown here. Apply pressure again, holding for the indicated time before relaxing. Take deep breaths, allowing the tension in the muscles to gradually decrease.","tips":null,"steps":["Sitting on the ground, using your arms for support.","Place a massage ball under your hip, on one of the points shown in the demonstration.","Apply pressure to the massage ball with your bodyweight, holding for the indicated amount of time on each point to complete one repetition.","Take deep breaths, allowing the tension in the muscle to gradually decrease."]},{"id":"EHE-500","name":"Sciatic nerve glide","variation":"With neck extension","video":{"playbackId":"VKnLtPEuwebvITyc7uP7or2SD4BQyyE36rVoW5brdMs","thumbnailTimestamp":14.14,"aspectRatio":0.5625},"primaryArea":["Hip","Knee","Lower back"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":null,"primaryTypes":["Mobility"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back, bend the knee of the working leg and bring it toward your chest, holding it with both hands behind your thigh. Begin by pulling your toes toward your shin, and hold that position throughout the exercise. Gently straighten your knee as far as youâre comfortable while simultaneously extending your neck, raising your chin toward the ceiling, feeling a stretch along the back of your knee. Hold briefly, then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":"If you experience tingling, numbness, or pins and needles during this exercise, try reducing the range of motion or the intensity. If the sensation continues, itâs best to pause.","steps":[]},{"id":"EHE-501","name":"Lower back release","variation":"With massage ball","video":{"playbackId":"73szaWJyINUsXJfv00ZiIO75eBrw01qtzsbMTqvN859KM","thumbnailTimestamp":14.91,"aspectRatio":0.5625},"primaryArea":["Lower back"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Massage ball","primaryTypes":["Release","Release.Massage ball"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Wall","Massage ball"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight with your back against a wall. Place a massage ball between your lower back and the wall, positioning it on one side of your spine. Lean your body weight into the ball, gently pressing it against the wall, targeting any tight or tender areas. Hold the pressure for the indicated time on at least three different points before relaxing. Take deep breaths, allowing the tension in the muscles to gradually decrease.","tips":null,"steps":[]},{"id":"EHE-502","name":"Glute release","variation":"With massage ball","video":{"playbackId":"r3012XAxHl3WGL58uk6IZ8I8gG9jY901F01HPcRSPmG3kQ","thumbnailTimestamp":18.68,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Massage ball","primaryTypes":["Release","Release.Massage ball"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Wall","Massage ball"],"targetedMuscles":["Gluteus maximus","Gluteus medius","Gluteus minimus"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight with your back against a wall. Place a massage ball between your glute muscles and the wall, on one of the points shown here. Lean your body weight into the ball, gently pressing it against the wall. Hold the pressure for the indicated time on each point before relaxing. Take deep breaths, allowing the tension in the muscles to gradually decrease.","tips":null,"steps":[]},{"id":"EHE-504","name":"Standing archer stretch","variation":"","video":{"playbackId":"qJZgpfkK00v00g2QmQ02Em6wMwSeJRAAGTJw7SEsOcMQOI","thumbnailTimestamp":11.94,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":["Lower back","Shoulder"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart and your arms extended out in front of you at shoulder height, palms together. Draw one hand back along your arm to your shoulder, as if pulling back a bowstring, driving your elbow back and rotating your up
1per back at the end, following the movement with your eyes. Hold briefly, then return to the starting position and repeat the movement on the other side to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-505","name":"Thread the needle","variation":"","video":{"playbackId":"EAyp024GR6h8mnG9DCg1nxujfxMefjs1V300iIzMZXiiQ","thumbnailTimestamp":6.95,"aspectRatio":0.5625},"primaryArea":["Upper back","Shoulder"],"secondaryArea":["Hip","Lower back"],"primaryType":"Mobility","primarySubtype":"Dynamic stretch","primaryTypes":["Mobility","Mobility.Dynamic stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Kneeling with your hands under your shoulders and your knees under your hips. Reach the working arm under your body and across the opposite side, allowing your shoulder and head to gently lower towards the ground, feeling a stretch along your shoulder and back. Then rotate your torso back up, open your chest and reach your arm toward the ceiling, following the movement with your eyes, before returning to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-506","name":"Open book stretch","variation":"","video":{"playbackId":"3eHiR5xcIP3XHVxIKnEwAJiFQDOkvYtsApVU00NbsaU4","thumbnailTimestamp":11.9,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":["Lower back","Shoulder"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on the non-working side with the top leg bent and resting on the ground to the side, the lower arm under your head for support, and the working arm extended out in front of you. Raise the working arm, reach it toward the ceiling, and lower it toward the ground on the opposite side, following the movement with your eyes, gently rotating your upper back. Hold briefly, then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-507","name":"Segmental thoracic extension","variation":"With chair","video":{"playbackId":"tgKjebSqfBckT8nsdyWc00C5BZVzc1doACUs6KutPW1g","thumbnailTimestamp":6.59,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":null,"instructions":"Sitting comfortably with your back straight. Cross one leg over the opposite thigh, place your hands behind your head and gently lower your upper back over the back of the chair. Then raise yourself back up and adjust your position, moving closer to the edge of the chair so that the back of the chair supports a higher point on your back. Repeat the movement and continue this process, moving further up your back each time, as far as youâre comfortable. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-508","name":"Segmental thoracic extension","variation":"With foam roller","video":{"playbackId":"OiW6sXYwRJLf61Jxdgc4dKdZAMBE02eZG8HDzW5Wz7kw","thumbnailTimestamp":7.81,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Foam roller"],"equipmentShown":["Exercise mat","Foam roller"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":null,"instructions":"Lying with your upper back resting on a foam roller, knees bent and feet flat on the ground. Place your hands behind your head and lower it towards the ground, gently stretching your up
1per back over the foam roller. Then raise yourself back up and adjust your position, moving the foam roller slightly up your back. Repeat the movement and continue this process, moving the foam roller slightly further up your back each time, as far as youâre comfortable. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-509","name":"Lying towel pulldown","variation":"","video":{"playbackId":"aZvD2CUNJ01B00I6nplfmxVp5012WDSgX02xJXfnIcnJDZk","thumbnailTimestamp":7.42,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":["Shoulder","Core"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat","Towel"],"targetedMuscles":["Latissimus dorsi"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down with your arms extended overhead, holding the ends of a towel in each hand. Keeping your core engaged, raise your arms toward the ceiling, then raise your head and chest off the ground. Hold this position and pull your arms back, bringing the towel toward your chest. Then, extend your arms back out and lower your body back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-51","name":"Single leg balance","variation":"With closed eyes","video":{"playbackId":"5R4OJ8xO70202CJ2Zi01YfFKfD2pKN3wPVAVv00pLt
1kd3Lc","thumbnailTimestamp":16.34,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Balance","primarySubtype":null,"primaryTypes":["Balance"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight near the corner of a wall, ensuring youâre close enough to the wall for support before you begin. Close your eyes and raise the non-working leg off the ground, maintaining a slight bend in the knee of the working leg. With your eyes closed, hold balance for the indicated time, using the wall for support as needed. Focus on maintaining good form and stability, gradually increasing the duration as you progress while staying within your comfort level.","tips":null,"steps":["Standing straight, raise one foot off the ground, maintaining a slight bend in the knee of the supporting leg.","Hold balance for the indicated amount of time while keeping your eyes closed.","Focus on maintaining good form and stability."]},{"id":"EHE-512","name":"Sitting pelvic tilt","variation":"With exercise ball","video":{"playbackId":"G5i02w64M4Y3LkowI7L4a0192bMzxhiubjU7Z00vM5mJno","thumbnailTimestamp":13.39,"aspectRatio":0.5625},"primaryArea":["Hip","Core","Lower back"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["Exercise ball"],"equipmentShown":["Exercise ball","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on an exercise ball with your feet flat on the ground, hip-width apart, and your hands on your hips. Keeping your shoulders in line with your hips, tilt your pelvis forward, arching your lower back as far as youâre comfortable. Then tilt your pelvis backward, pulling your tailbone toward your stomach and rounding your lower back before returning to the starting position to complete one repetition. Flow naturally between the positions, focusing on keeping the movement smooth and controlled, and breathing steadily.","tips":null,"steps":[]},{"id":"EHE-513","name":"Sitting pelvic circles","variation":"With exercise ball","video":{"playbackId":"xzR012UtCdPGaaW00IQSnxM59ZQZHlPtlFOMDXjagt01Ug","thumbnailTimestamp":10.15,"aspectRatio":0.5625},"primaryArea":["Hip","Core","Lower back"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["Exercise ball"],"equipmentShown":["Exercise ball","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Sitting on an exercise ball with your feet flat on the ground, hip-width apart, and your hands on your hips. Keeping your shoulders in line with your hips, slowly move your pelvis in small circular motions, moving within a comfortable range. Continue for the indicated time before relaxing, reversing the direction of the circles when youâre halfway through. Focus on keeping your legs relaxed, ensuring the movement comes from your hips.","tips":null,"steps":[]},{"id":"EHE-515","name":"Bird dog","variation":"With exercise ball","video":{"playbackId":"PQWNcUCFB9ookQPkU4WKFHuCzTnZ4G2vDMNaEfJSREY","thumbnailTimestamp":12.62,"aspectRatio":0.5625},"primaryArea":["Lower back","Core"],"secondaryArea":["Shoulder","Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Exercise ball"],"equipmentShown":["Exercise mat","Exercise ball"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"In a high plank position, resting your stomach on an exercise ball, with your hands roughly shoulder-width apart, and your feet roughly hip-width apart. Keeping your core engaged, extend one arm forward and the opposite leg backwards, forming a straight line from your hand to your heel. Then, return to the starting position and repeat the movement on the other side to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-516","name":"Plank to push-up","variation":"","video":{"playbackId":"3ae7S2uRQUmNLwz01u01y2b2p301IFTjovgf01e4ntdkkJg","thumbnailTimestamp":12.82,"aspectRatio":0.5625},"primaryArea":["Core","Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"In a plank position, with your elbows roughly shoulder-width apart, and your feet roughly hip width apart. Keeping your core engaged, press y
1ourself up onto your hands, transitioning into a high-plank position. Then lower yourself back down onto your forearms. Continue alternating between the positions for the indicated time before relaxing, ensuring you keep a straight line from your head to your heels. Focus on maintaining good form and stability, gradually increasing the duration as you progress.","tips":null,"steps":[]},{"id":"EHE-517","name":"Side plank","variation":"On knees","video":{"playbackId":"mdFYv5vzYWxiKKBAUYEyFjeFN2NnSHZaofqo9Dy2Q3U","thumbnailTimestamp":7.75,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"In a side plank position, with your legs stacked and knees bent, resting your bottom knee on the ground. Keeping your core engaged, hold the position for the indicated time before relaxing, ensuring you keep a straight line from your head to your knees. Focus on maintaining good form and stability, gradually increasing the duration as you progress.","tips":null,"steps":[]},{"id":"EHE-518","name":"Plank","variation":"On knees","video":{"playbackId":"pczvQR302eCV3A5Pl01MAvrgtgRNndQI7l29gb0295sD02A","thumbnailTimestamp":8.29,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"In a plank position, with your elbows roughly shoulder-width apart and your knees on the ground, hip-width apart. Keeping your core engaged, hold the position for the indicated time before relaxing, ensuring you keep a straight line from your head to your knees. Focus on maintaining good form and stability, gradually increasing the duration as you progress.","tips":null,"steps":[]},{"id":"EHE-519","name":"Pelvic floor holds","variation":"","video":{"playbackId":"faRcWWrJ5UeLuYBOOvz1t14Bqu6Zip00kbMGUuzZUoNQ","thumbnailTimestamp":5.44,"aspectRatio":0.5625},"primaryArea":["Pelvic floor"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":["Levator ani"],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying on your back with your knees bent and feet flat on the ground. Begin by focusing on the muscles you would use to stop the flow of urine. Gently contract these muscles, as if pulling them up toward your belly button. Hold the contraction for the indicated time before relaxing to complete one repetition. Ensure youâre engaging the pelvic floor muscles, avoiding tension in your abdomen, glutes, or thighs. Focus on maintaining a steady and controlled contraction, gradually increasing the duration as you progress.","tips":null,"steps":[]},{"id":"EHE-52","name":"Lying hip extension","variation":"With bent knee","video":{"playbackId":"Ra1tc9bphtApo01tLMeYY3RvORpHAWg5d8742hkHFL01k","thumbnailTimestamp":10,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down with the working leg bent to 90 degrees. Keeping your knee bent and your hips on the ground, raise the working leg toward the ceiling, as far as youâre comfortable. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your hips stay in line and that you donât round your lower back.","tips":"You can place a pillow or a folded towel under your hips for comfort.","steps":["Lying face down, with your legs extended.","Bend the knee of the working leg while keeping the other straight.","Now raise your bent knee off the ground, aiming to raise it high as you can while making sure that your hips stay in contact with the ground.","Then lower it back to the starting position.","Each repetition consists of a controlled raise, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-520","name":"Pelvic floor levels","variation":"","video":{"playbackId":"QT00s6R1eyrrkFedyrUNU02Yw5iHK7kvkcKSnYzqrw5Bo","thumbnailTimestamp":5.95,"aspectRatio":0.5625},"primaryArea":["Pelvic floor"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Levator ani"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting comfortably with your back straight and your feet flat on the ground. Begin by focu
1sing on the muscles you would use to stop the flow of urine. Gently contract these muscles, as if pulling them up toward your belly button. Imagine youâre pulling them up in levels, like an elevator, pausing briefly at each level. Continue for a few levels, increasing the intensity at each one, until you reach the highest level you can comfortably maintain. Then gradually release the contraction level by level until youâre fully relaxed to complete one repetition. Focus on keeping the contractions controlled, gradually increasing the intensity as you progress.","tips":null,"steps":[]},{"id":"EHE-521","name":"Pelvic floor contractions","variation":"","video":{"playbackId":"02fFBwmblUHskEkx7p3ALL7qYgzJZQRBXwZj58PtsZn4","thumbnailTimestamp":5.27,"aspectRatio":0.5625},"primaryArea":["Pelvic floor"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Levator ani"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting comfortably with your back straight and your feet flat on the ground. Begin by focusing on the muscles you would use to stop the flow of urine. Contract these muscles forcefully, as if pulling them up toward your belly button. Then release the contraction, allowing the muscles to fully relax to complete one repetition. Ensure youâre engaging the pelvic floor muscles, avoiding tension in your abdomen, glutes, or thighs. Focus on performing each contraction as forcefully as you\'re comfortable, increasing the intensity as you progress.","tips":null,"steps":[]},{"id":"EHE-523","name":"Standing pelvic tilt","variation":"","video":{"playbackId":"Yu1ufLgEkyLWbo83jXyYHtk8KWaxqRRpAV01dfmsj02fI","thumbnailTimestamp":10.03,"aspectRatio":0.5625},"primaryArea":["Hip","Core","Lower back"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart and your hands on your hips. Keeping your shoulders in line with your hips, tilt your pelvis forward, arching your lower back, as far as youâre comfortable. Then tilt your pelvis backward, pulling your tailbone toward your stomach and rounding your lower back, before returning to the starting position to complete one repetition. Flow naturally between the positions, focusing on keeping the movement smooth and controlled, and breathing steadily.","tips":null,"steps":[]},{"id":"EHE-526","name":"Calf raises","variation":"With resisted inversion","video":{"playbackId":"XXk8QBRvEojX01yneZRLpX00m00ue5Q02KMjKowxzZ3kxiE","thumbnailTimestamp":12.76,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Chair","Massage ball"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight near a wall or a stable chair for support. Position your feet together, placing a massage ball between your ankles. Squeeze the ball by rotating your ankles inward. While holding the squeeze, push through the balls of both feet to raise your heels up, as far as youâre comfortable. Then lower your heels back to the starting position to complete one repetition.","tips":null,"steps":[]},{"id":"EHE-529","name":"Lesser toe flexion","variation":"With resistance band","video":{"playbackId":"fWmerWn7K5rnh02WEx4Wfw01W1tzz00dhW3n1McBnb8oVg","thumbnailTimestamp":11.02,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Exercise mat","Long resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on the ground with the working leg extended in front of you. Place a resistance band around your lesser toes and pull it back, creating tension in the band. Keeping your big toe relaxed, press y
1our lesser toes away from your body, against the bandâs resistance. Then return them back to the starting position to complete one repetition. Focus on keeping your big toe relaxed, ensuring the movement comes from the other four toes.","tips":null,"steps":[]},{"id":"EHE-530","name":"Lesser toe flexion","variation":"With resistance band","video":{"playbackId":"85iorZBG49a0102meb7ftdO4XqVzWD4EGRIak473Z02fMI","thumbnailTimestamp":12.94,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Chair","Long resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with the working foot flat on the ground. Place a resistance band around the lesser toes and pull it back, raising them off the ground and creating tension in the band. Keeping your big toe still, press your lesser toes down toward the ground against the bandâs resistance. Then return them back to the starting position to complete one repetition. Focus on keeping your big toe firmly on the ground, ensuring the movement comes from the other four toes.","tips":null,"steps":[]},{"id":"EHE-538","name":"Towel curl","variation":"","video":{"playbackId":"taY8gJUSEe1SCfRasnynfBpy8lSWFgGjGy02l6HqneTM","thumbnailTimestamp":5.63,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Mobility","secondarySubtype":null,"secondaryTypes":["Mobility"],"equipmentNeeded":["None"],"equipmentShown":["Chair","Towel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with the working foot placed on the end of a towel in front of you. Use your toes to grab the towel and pull it toward you. Then relax and release the towel to complete one repetition. Focus on keeping the movement smooth and controlled, flexing your toes and arching your foot as you grab the towel.","tips":null,"steps":[]},{"id":"EHE-539","name":"Big toe extension","variation":"","video":{"playbackId":"VXnP02txFZKwo68ejS1vo1J01z16KpchgV94ODGsx02iwk","thumbnailTimestamp":5.29,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Mobility","secondarySubtype":"AROM","secondaryTypes":["Mobility","Mobility.AROM"],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with the working foot flat on the ground. Keeping your lesser toes still, raise your big toe off the ground, pulling it toward your shin. The
1n lower it back to the ground to complete one repetition. Focus on keeping your other four toes firmly on the ground, ensuring the movement comes from the big toe.","tips":null,"steps":[]},{"id":"EHE-54","name":"Chair squat","variation":"","video":{"playbackId":"QQkvqqnsZHJaGz018UZN7WeRLZLAuTfC7Fb8ZyGch5b00","thumbnailTimestamp":5.91,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight in front of a stable chair, with your feet shoulder-width apart. Keeping your back straight and your core engaged, hinge at the hips, bring your chest forward, and squat down, as far as youâre comfortable or until you reach the chair without putting any weight on it. Then push back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":"If this exercise feels too challenging, you can place your weight on the chair and use your arms to assist you in getting back up, aiming to gradually progress from there.","steps":["Standing straight in front of a chair, with your feet shoulder width apart.","Hinge at the hips, bring your chest forward, and squat down until you touch the chair without putting any weight on it.","Then push back to the starting position.","Each repetition consists of a controlled lowering, a 2 second hold at the bottom, and a drive to push back to the starting position."]},{"id":"EHE-540","name":"Lesser toe extension","variation":"","video":{"playbackId":"d5mXYQ8mfWq502jzxWqci6xYFSLxsdN51kEL5U7vL9iQ","thumbnailTimestamp":4.63,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Mobility","secondarySubtype":"AROM","secondaryTypes":["Mobility","Mobility.AROM"],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with the working foot flat on the ground. Keeping your big toe still, raise your lesser toes off the ground, pulling them toward your shin. The
1n lower them back to the ground to complete one repetition. Focus on keeping your big toe firmly on the ground, ensuring the movement comes from the other four toes.","tips":null,"steps":[]},{"id":"EHE-542","name":"Big toe flexion","variation":"With resistance band","video":{"playbackId":"jAMMG2j6E8Iugj15Pmwt3jHepluGUiNPLNy69c59v02I","thumbnailTimestamp":11.81,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Chair","Long resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with the working foot flat on the ground. Place a resistance band around your big toe and pull it back, raising it off the ground and creating tension in the band. Keeping your lesser toes still, press your big toe down toward the ground against the bandâs resistance. Then return it back to the starting position to complete one repetition. Focus on keeping your other four toes firmly on the ground, ensuring the movement comes from the big toe.","tips":null,"steps":[]},{"id":"EHE-543","name":"Big toe flexion","variation":"With resistance band","video":{"playbackId":"Lv93J15ytoz8imjjPyQX00Rw4xHmXbg0274Traxp9OwUk","thumbnailTimestamp":10.72,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Exercise mat","Long resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on the ground with the working leg extended in front of you. Place a resistance band around your big toe and pull it back, creating tension in the band. Keeping your lesser toes relaxed, press your big toe away from your body, against the bandâs resistance. Then return it back to the starting position to complete one repetition. Focus on keeping your other four toes relaxed, ensuring the movement comes from the big toe.","tips":null,"steps":[]},{"id":"EHE-555","name":"Sitting calf raises","variation":"Bodyweight","video":{"playbackId":"pM6AJ8bo5htBJXuF6KRhRaYRZEqP02aRqPQYKp3WhRm00","thumbnailTimestamp":7.05,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Soleus"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with your feet flat on the ground, hip-width apart. Push through the balls of both feet to raise your heels up, as far as youâre comfortable. Then lower your heels back to the starting position to complete one repetition.","tips":null,"steps":[]},{"id":"EHE-556","name":"Sitting calf raises","variation":"With weights","video":{"playbackId":"GX1JyVppPNxMJsb00w25hC9XQm4f3WX7NSR01n7GTE0202Y","thumbnailTimestamp":6.44,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Chair","Weight/s"],"targetedMuscles":["Soleus"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with your feet flat on the ground, hip width-apart, holding a weight on each knee. Push through the balls of both feet to raise your heels up, as far as youâre comfortable. Then lower your heels back to the starting position to complete one repetition.","tips":null,"steps":[]},{"id":"EHE-557","name":"Sitting calf raises","variation":"With weights on step","video":{"playbackId":"TdVpzsTsg3cz7lzPb5BhTAV57Pk01sQAPxHmZJABAsdI","thumbnailTimestamp":6.9,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Chair","Weight/s","Step"],"targetedMuscles":["Soleus"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with your feet on a step, hip width-apart, holding a weight on each knee. Allow your heels to drop below the edge of the step. Then push through the balls of both feet to raise your heels up, as far as youâre comfortable. Then lower your heels back to the starting position to complete one repetition.","tips":null,"steps":[]},{"id":"EHE-559","name":"Tibialis anterior stretch","variation":"Standing","video":{"playbackId":"Qbmil7lfu9GhJfE01H025YBIwWbCVjYcezis5BdnQid2k","thumbnailTimestamp":4.61,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Tibialis anterior"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight near a wall or a stable chair for support. Place the working foot behind you with the top of your foot pressed against the ground with your ankle slightly rotated inward. Gently press the top of your foot down into the ground, feeling a stretch along the front of your shin and ankle. Hold the stretch for the indicated time before relaxing. ","tips":null,"steps":[]},{"id":"EHE-560","name":"Heel to toe rocking","variation":"","video":{"playbackId":"POSPWubBtbC9WZwgm1OubYN02tOAp5xxDCIIhA4ioib00","thumbnailTimestamp":17.58,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight facing a wall or a stable chair for support. Alternate between rocking forward onto the balls of your feet, raising your heels off the ground, and rocking backward onto y
1our heels, raising your toes off the ground, as far as youâre comfortable. Continue for the indicated time before relaxing. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-565","name":"Forward lunge","variation":"Bodyweight","video":{"playbackId":"NtgFH900VSy02ORV7lSPncJ1ORnRzpaJMfvlULdXBians","thumbnailTimestamp":6.85,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart. Keeping your back straight and your core engaged, take a step forward with the working leg and lower your hips down, as far as youâre comfortable, or until the back knee is just above the ground. Then push back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the depth as you progress.","tips":null,"steps":[]},{"id":"EHE-566","name":"Reverse lunge","variation":"Bodyweight","video":{"playbackId":"euaL2359bQA6VV4xAxrzzoAmodNvMeCqLA14CMMn5y8","thumbnailTimestamp":4.15,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart. Keeping your back straight and your core engaged, take a step back and lower your hips as far as youâre comfortable or until the back knee is just above the ground. Then push back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-569","name":"Ankle pumps","variation":"","video":{"playbackId":"z9GV4Z00I9TRDdYFT9OD01qRKzot5nFJjTAuPiFd2erl8","thumbnailTimestamp":6.42,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Sitting on the ground with your legs extended, and your arms behind you for support. Alternate between gently flexing and extending your ankles, pointing your toes away from you and toward you, as far as youâre comfortable. Continue for the indicated time before relaxing. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-570","name":"Bent knee calf raises","variation":"Double leg on step","video":{"playbackId":"YyfagHBtTDNTGLPgXnD9DIhDUGZQ83RCQhgy8kuF01bI","thumbnailTimestamp":14.76,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Step"],"targetedMuscles":["Soleus"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on a step, near a wall or a stable chair for support. Position your feet hip-width apart, allowing your heels to drop below the edge of the step, and bend your knees. Keeping your knees bent, push through the balls of both feet to raise your heels up, as far as youâre comfortable. Then lower your heels back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-571","name":"Bent knee calf raises","variation":"Single leg on step","video":{"playbackId":"Ro01022gz01N4VlYpFDyzGRBcWpl5f00ZLyWYDNqbpIyppo","thumbnailTimestamp":17.46,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Step"],"targetedMuscles":["Soleus"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on a step, near a wall or a stable chair for support. Position the working foot so your heel drops below the edge of the step. Then raise the non-working leg off the step, and bend your standing knee. Keeping your knee bent, push through the ball of your foot to raise your heel up, as far as youâre comfortable. Then lower your heel back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-572","name":"Bent knee calf raises","variation":"Single leg on ground","video":{"playbackId":"5QIyGD67QVspr18c9kkBn6jhJ5Fsh2RrDr2nCBHa5ac","thumbnailTimestamp":11.46,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Soleus"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, near a wall or a stable chair for support. Raise the non-working leg off the ground and bend your standing knee. Keeping your knee bent, push through the ball of your foot to raise your heel up, as far as youâre comfortable. Then lower your heel back to the starting position to complete one repetition.","tips":null,"steps":[]},{"id":"EHE-573","name":"Bent knee calf raises","variation":"Double leg on ground","video":{"playbackId":"TBLxqZWdYEXrU2kEK02f012XRawULVBRiYcKjqn93X601s","thumbnailTimestamp":10.71,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Soleus"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, near a wall or a stable chair for support, with your feet hip-width apart and your knees bent. Keeping your knees bent, push through the balls of both feet to raise your heels up, as far as youâre comfortable. Then lower your heels back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-574","name":"Bent knee plantar flexion","variation":"With resistance band","video":{"playbackId":"LdrgoIqArU4vgDBV5kS65N4Vu6129vKbW00sl3mrFZUI","thumbnailTimestamp":10.52,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Chair","Looped resistance band"],"targetedMuscles":["Soleus"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with the working foot raised off the ground, place a resistance band under the bottom of your foot near your toes and pull it back to create tension. Press your foot toward the ground against the bandâs resistance. Then return to the starting position to complete one repetition. Focus on keeping your leg still, ensuring the movement comes from the ankle.","tips":null,"steps":[]},{"id":"EHE-576","name":"Fibularis release","variation":"With massage ball","video":{"playbackId":"IdpqdDLHLqhtQhJxOA00k027fkfqXG9dSmh00AwQd3Q9JU","thumbnailTimestamp":8.61,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Massage ball","primaryTypes":["Release","Release.Massage ball"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Exercise mat","Massage ball"],"targetedMuscles":["Fibularis longus","Fibularis brevis"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting on the ground with the working leg bent in front of you and rotated so that the outer side is resting against the ground. Place a massage ball under the muscles on the outer side of your lower leg, on one of the points shown here. Gently shift your body weight onto the ball and use your hand to press your leg down, holding the pressure for the indicated time on each point before relaxing. Take deep breaths, allowing the tension in the muscles to gradually decrease.","tips":null,"steps":[]},{"id":"EHE-579","name":"Push-up plus","variation":"Against wall","video":{"playbackId":"Ciafkwpw01u59swQVZDprRYWyN2NRCwWEIOvs014
1VRRug","thumbnailTimestamp":19.34,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":["Serratus anterior"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight facing a wall. With your arms fully extended, place your hands against the wall, roughly shoulder-width apart, and lean forward. Keeping a straight line from your head to your knees, lower yourself toward the wall, as far as youâre comfortable, allowing your elbows to move naturally out to the side. Then push yourself back to the starting position, driving your shoulder blades apart at the top to complete one repetition. Focus on keeping your back straight and your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-581","name":"Hold and relax shoulder shrugs","variation":"","video":{"playbackId":"Dn3suXDNwfXY0102eCYsPGAv1zb2M600ETM3bR5o1g8t4s","thumbnailTimestamp":10.61,"aspectRatio":0.5625},"primaryArea":["Neck","Upper back","Shoulder"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting comfortably with your back straight, shoulders relaxed, and arms hanging at your sides. Inhale deeply and raise your shoulders towards your ears. Hold the position for a moment, then exhale, relaxing your shoulders back to the starting position to complete one repetition. Focus on taking deep breaths and allowing the tension in the muscles to gradually decrease with each exhale.","tips":null,"steps":[]},{"id":"EHE-586","name":"Levator scapula stretch","variation":"","video":{"playbackId":"a7ZoLzfntP8gWyWXf7DCB600me14tFllw8JyMpLZveTk","thumbnailTimestamp":10.69,"aspectRatio":0.5625},"primaryArea":["Neck","Upper back"],"secondaryArea":["Shoulder"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Levator scapulae"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting comfortably with your back straight and your shoulders relaxed. Turn your head slightly to look down toward your armpit and place your hand on the back of your head. Keeping your other arm relaxed and hanging at your side, gently pull your head downward, feeling a stretch along the back and side of your neck. Hold the stretch for the indicated time before relaxing, then repeat on the other side.","tips":null,"steps":[]},{"id":"EHE-588","name":"Trapezius stretch","variation":"","video":{"playbackId":"nBjFldm822HUKu2z4IwUgfghd5zrDWkGuI8tqjaxyvw","thumbnailTimestamp":9.24,"aspectRatio":0.5625},"primaryArea":["Neck","Upper back"],"secondaryArea":["Shoulder"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Upper trapezius"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting comfortably with your back straight and your shoulders relaxed. Place your hand on the opposite side of your head, just above your ear. Keeping your other arm relaxed and hanging at your side, gently pull your head toward your shoulder, feeling a stretch along the side of your neck and upper shoulder area. Hold the stretch for the indicated time before relaxing, then repeat on the other side.","tips":null,"steps":[]},{"id":"EHE-594","name":"Cross body stretch","variation":"","video":{"playbackId":"LnIwhnzDSGe017T7LsBY43oWKfaxT302KKb7n02Pp01902EQ","thumbnailTimestamp":15.87,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting comfortably with your shoulders relaxed. Keeping the working arm straight, raise it to shoulder height and rotate it inward, so that your thumb is pointing down. The
1n grab your arm with your opposite hand, and pull it across your chest, feeling a stretch along the back and side of your shoulder. Hold the stretch for the indicated time before relaxing. Focus on keeping your thumb pointing down and avoid shrugging your shoulder excessively. You can deepen the stretch by pulling your arm closer to your chest.","tips":null,"steps":[]},{"id":"EHE-595","name":"Tibialis anterior release","variation":"With massage ball","video":{"playbackId":"ATEJ5jiBNoqaOfJgPe7UK5iZkf01Aeuz01AIKx2eieKLk","thumbnailTimestamp":4.44,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Massage ball","primaryTypes":["Release","Release.Massage ball"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Exercise mat","Massage ball"],"targetedMuscles":["Tibialis anterior"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Kneeling with your knees and shins resting on the ground. Place a massage ball under the muscle at the front of your shin, on one of the points shown here. Gently shift your body weight onto the ball, holding the pressure for the indicated time on each point before relaxing. Take deep breaths, allowing the tension in the muscle to gradually decrease.","tips":null,"steps":[]},{"id":"EHE-597","name":"Skipping","variation":"","video":{"playbackId":"wA19RU7FNeq7K00z1tkekmJCJ7ffeVFxOkrk74mQyN6M","thumbnailTimestamp":10.34,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Jumps","primarySubtype":null,"primaryTypes":["Jumps"],"secondaryType":"Cardio","secondarySubtype":null,"secondaryTypes":["Cardio"],"equipmentNeeded":["Skipping rope"],"equipmentShown":["Skipping rope"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight with a skipping rope in hand, holding the handles with your palms facing inward. Position the rope behind you, just touching the ground. Swing the rope over your head and jump as it passes under your feet. Land softly on the balls of your feet, ensuring a light and controlled jump. Swing the rope in a smooth, circular motion, timing your jumps with each pass of the rope at a steady rhythm. Continue for the indicated time before relaxing. Gradually increase the speed or duration as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-6","name":"Split squat","variation":"Bodyweight","video":{"playbackId":"pgjFLtGiO01rsfQHUSpXuJUhqA4MveodM6m7idMOjecA","thumbnailTimestamp":6.36,"aspectRatio":0.5625},"primaryArea":["Knee","Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing in a split stance, with the working leg forward and the other leg back. Keeping your back straight and your core engaged, lower yourself down, as far as youâre comfortable or until the back knee is just above the ground. Then push through the front foot to return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, increasing the depth as you progress.","tips":null,"steps":["In a split stance, with one foot forward and the other foot back, about one meter apart.","Lower your body as far as youâre comfortable with or until the back knee is just above the ground.","Then, push through the front foot to return to the starting position.","Each repetition consists of a controlled lowering, a 2 second hold at the bottom, and a drive to push back to the starting position.","Complete the indicated number of repetitions, then switch foot positions, placing the previously front foot at the back, and repeat the same number of repetitions to complete one set.","Put as much weight on the affected side as you are comfortable with, aiming to increase it as you progress."]},{"id":"EHE-604","name":"Box step-up","variation":"Bodyweight","video":{"playbackId":"q3YIRSN8vc02U5iyWnpfrZTkwHUfgeMKsw1PmHXHnScg","thumbnailTimestamp":5.59,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":["Foot and ankle"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Box"],"equipmentShown":["Box"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, facing a stable box. Place the working leg on the box and push through it to raise yourself up so you are standing tall at the top. Then step back down to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-605","name":"Passive knee extension","variation":"Bodyweight","video":{"playbackId":"CEXYke6Cgy2qhN8CcURoDKItkRGksxayPzX00CAAXjDE","thumbnailTimestamp":9.71,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"PROM","primaryTypes":["Mobility","Mobility.PROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat","Towel"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":600,"instructions":"Sitting on the ground with your legs extended and a rolled-up towel placed under the ankle of the affected leg, allowing your knee to hang freely. Relax and allow gravity to gently mobilize your knee, maintaining the position for the indicated time. You should feel a gentle stretch that might be slightly uncomfortable but still within a tolerable range. Periodically contract the muscles at the front of your thigh throughout the exercise and follow up with general movement afterward to alleviate any stiffness that may occur.","tips":null,"steps":[]},{"id":"EHE-606","name":"Sitting clamshell","variation":"With resistance band","video":{"playbackId":"qN79Adnf201ZF02ZfBm02fXrr7lifOFExd4dSXlOT4w008M","thumbnailTimestamp":8.18,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Chair","Looped resistance band"],"targetedMuscles":["Gluteus medius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting comfortably with your back straight, feet flat on the ground and a resistance band around your thighs, just above your knees. Keeping your heels together, rotate your legs outward, pressing your knees against the bandâs resistance. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-607","name":"Sitting thigh squeeze","variation":"","video":{"playbackId":"9raUcXc9yjxFH9jYUXN02CFlLuJ6Pgjkh8PNDrk8Tsgw","thumbnailTimestamp":6.7,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Foam roller"],"equipmentShown":["Chair","Foam roller"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting on the edge of a chair with a foam roller placed between your thighs, just above your knees. Using your inner thigh muscles, squeeze the foam roller firmly. Hold for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-608","name":"Sitting hip internal rotation","variation":"With resistance band","video":{"playbackId":"ZBNIHrvv52IW4TxD4plvSV8hDYMg92APxa5pR86cKl8","thumbnailTimestamp":10.04,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Looped resistance band","Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on the edge of a chair with a resistance band around your ankles, feet flat on the ground, and knees bent at 90 degrees. Rotate the working leg outward, away from the midline of your body, against the bandâs resistance, as far as youâre comfortable. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring it comes from the hip.","t
1ips":null,"steps":[]},{"id":"EHE-609","name":"Wall squat","variation":"With exercise ball","video":{"playbackId":"NnFxXdR0001z4SZ2acXEG01fM02GKUvoHbEurdRZqnzDaTQ","thumbnailTimestamp":8.79,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Exercise ball"],"equipmentShown":["Wall","Exercise ball"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your back against an exercise ball placed against a wall, and your feet shoulder-width apart, slightly in front of you. Keeping your back in contact with the ball, squat down as far as youâre comfortable, allowing the ball to roll smoothly up your back. Then push back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the depth as you progress.","tips":null,"steps":[]},{"id":"EHE-610","name":"Isometric wall squat","variation":"","video":{"playbackId":"rh2013FXqAK6ziNhCvkXa2q4fTI2SB3ZQUp84darhyyM","thumbnailTimestamp":7.19,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Standing straight with your back against a wall, and your feet shoulder-width apart, slightly in front of you. Keeping your back against the wall, squat down as far as youâre comfortable, allowing your back to slide smoothly down the wall. Hold this position for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-611","name":"Goblet squat","variation":"With weight","video":{"playbackId":"wdip7xeJBL4G2dn500QJ2Xk00oR4KQQ81KOUxx5m5XAg8","thumbnailTimestamp":6.91,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":["Core"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet roughly shoulder-width apart, holding a weight at your chest. Keeping your back straight and your core engaged, hinge at the hips, bring your chest forward, and squat down, as far as youâre comfortable. Then push back to the starting position to complete one repetition. Focus on maintaining good form throughout the exercise, gradually increasing the depth of the squat as you progress.","tips":null,"steps":[]},{"id":"EHE-612","name":"Hip extension slide","variation":"","video":{"playbackId":"lbeP9GilOBYPAq200i5bUv00DAqUZCj11Xgq02ZI6lNfsM","thumbnailTimestamp":9.93,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Chair","Towel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight near a wall or a stable chair for support, with a towel placed under the foot of the working leg. Keeping your hips aligned, slide the working leg backwards, as far as youâre comfortable, while bending the front leg. Then slide the working leg back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-613","name":"Hamstring floss","variation":"","video":{"playbackId":"jeN1mDJkqjcr2wuLP97XLJs6p2FWIIGn00VlfigqYQTA","thumbnailTimestamp":6.64,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Mobility","primarySubtype":"Dynamic stretch","primaryTypes":["Mobility","Mobility.Dynamic stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with the working leg bent, holding it with both hands behind your thigh. Gently straighten your knee as far as youâre comfortable, feeling a stretch along the back of your thigh. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-614","name":"Isometric knee extension","variation":"With exercise ball","video":{"playbackId":"Q6G02Dli5aIgpzfNNmzEkTDl01eVxwbi00v4Nzg5b00pSQY","thumbnailTimestamp":8.99,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Exercise ball"],"equipmentShown":["Exercise mat","Exercise ball"],"targetedMuscles":["Rectus femoris","Vastus medialis","Vastus lateralis","Vastus intermedius"],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Standing straight with your back to an exercise ball and the working leg bent to roughly 90 degrees, resting it on the ball behind you. Keeping your knee still, press y
1our foot firmly into the ball as if trying to extend your leg. Hold the position for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-615","name":"Reverse Nordics","variation":"Bodyweight","video":{"playbackId":"02meM6frc7kniPnJr3rcP01nvF1OU7n00jg02bb1Ycv3u01c","thumbnailTimestamp":5.57,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Kneeling on a soft surface with your knees roughly hip-width apart. Keeping your back straight and your core engaged, slowly lean back as far as youâre comfortable. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-616","name":"Eccentric chair squat","variation":"With weight","video":{"playbackId":"K2dOq01hMMFvUOI1lY3z2ElAhFMT1brMKPF5U02eRRCxs","thumbnailTimestamp":13.53,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Chair","Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight in front of a stable chair, holding a weight at your chest, with the non-working leg raised off the ground. Keeping your back straight and your core engaged, hinge at the hips, bring your chest forward, and slowly squat down, as far as youâre comfortable or until you reach the chair. Sit down fully, then return to the starting position using both legs to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your knee tracks in line with your toes.","tips":null,"steps":[]},{"id":"EHE-617","name":"Lateral walk","variation":"With resistance band around knees","video":{"playbackId":"X7e9DVGW9lYtEPEkfJfYIoTUv9Lx1bPOJk8CRcoQSCA","thumbnailTimestamp":17.65,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Looped resistance band"],"targetedMuscles":["Gluteus medius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart and a resistance band around your knees. Begin by coming into a half squat, hinging at your hips and bending your knees slightly. Keeping your back straight and your core engaged, step the working leg to the side, followed by the other leg, ensuring you maintain tension in the band. Continue for the indicated number of steps, then repeat in the other direction before relaxing. Focus on keeping tension in the band throughout the exercise, taking small, controlled steps.","tips":null,"steps":[]},{"id":"EHE-618","name":"Glute bridge","variation":"With resistance band","video":{"playbackId":"6KBjrnevyTDfkxUJ004jWRe3nT8MxkfUh6PxeDiioHZ8","thumbnailTimestamp":9.67,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Exercise mat","Looped resistance band"],"targetedMuscles":["Gluteus maximus"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your knees bent and feet flat on the ground, hip-width apart, with a resistance band around your thighs just above your knees. Keeping your core engaged, raise your hips toward the ceiling, forming a straight line from your shoulders to your knees. Then lower your hips back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-619","name":"Single leg Romanian deadlift","variation":"With arm reach","video":{"playbackId":"tZOwhlEFgEGaleCl3JgWKUyZ27YIUJAHfmVqTiYvbOM","thumbnailTimestamp":12.73,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with the non-working leg raised off the ground, maintaining a slight bend in the knee of the working leg. Keeping your back straight and your core engaged, hinge at your hips, and lower your torso toward the ground, while simultaneously extending your arms out in front of you and the non-working leg behind you, forming a straight line from your hands to your heel. Lower yourself as far as youâre comfortable, then raise yourself back to the starting position to complete one repetition. Focus on driving the movement with your hips, keeping your back straight and core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-620","name":"Assisted knee extension","variation":"With supp
1ort","video":{"playbackId":"IwsM3xqv27j6z00SidvZZkRb46Ig4keofyIhQ00jB2PJY","thumbnailTimestamp":22.47,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"PROM","primaryTypes":["Mobility","Mobility.PROM"],"secondaryType":"Strength","secondarySubtype":"Isometric","secondaryTypes":["Strength","Strength.Isometric"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat","Towel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting on the ground with the working-leg extended, and a rolled-up towel placed under your knee. Loop another towel around your foot, holding the ends in each hand. Gently press the back of your knee into the rolled-up towel, extending your leg and raising your heel off the ground, using the looped towel to assist you by gently pulling it back and extending your knee as far as youâre comfortable. Hold for the indicated time before relaxing to complete one repetition. Keep the movement within a comfortable range, gradually increasing it as you progress.","tips":null,"steps":[]},{"id":"EHE-621","name":"Hip abduction","variation":"With support between thighs","video":{"playbackId":"9r7Z5300yeiuHwNHI9LD72axS8QT00aR02pnSIn8C9HIIQ","thumbnailTimestamp":9.43,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Pillow","Exercise mat"],"targetedMuscles":["Gluteus medius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on the non-working side with your lower leg bent, and a pillow placed between your thighs. Keeping the working leg straight, raise it toward the ceiling, as far as youâre comfortable. Then lower it back to the starting position to complete one repetition. Focus on keeping the knee of the working leg behind your hips throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-623","name":"Hip thrust","variation":"Bodyweight","video":{"playbackId":"ULBWl8D00TyvJ2bZxv6qsCS01ZkugxG5Mkk6OlbOFYTSs","thumbnailTimestamp":14.31,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Core","Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench"],"equipmentShown":["Bench","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on the ground with your upper back resting against a bench, and your feet flat on the ground about hip-width apart. Start by raising your hips toward the ceiling, forming a straight line from your shoulders to your knees. Then lower your hips down without touching the ground, and push back to the starting position to complete one repetition. Focus on squeezing your glutes at the top and keeping your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-624","name":"Front foot elevated split squat","variation":"Bodyweight","video":{"playbackId":"eGteQ01zBM013SBgWlVxc5KbR8pm1N001CD4kuNoEdR7HA","thumbnailTimestamp":9.87,"aspectRatio":0.5625},"primaryArea":["Knee","Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Step"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing in a split stance, with the working leg elevated on a step in front of you and the back leg extended behind. Keeping your back straight and core engaged, lower yourself down over the front foot, as far as youâre comfortable, allowing your knee to move over your toes. Then push through the front foot to return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the depth as you progress.","tips":null,"steps":[]},{"id":"EHE-625","name":"Hamstring release","variation":"With foam roller","video":{"playbackId":"Ix
1xAtIVlFTp2mNI7UWhL52BK8c4bQEVSimbLJl9S3J4","thumbnailTimestamp":6.9,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Foam rolling","primaryTypes":["Release","Release.Foam rolling"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Foam roller"],"equipmentShown":["Foam roller","Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":180,"instructions":"Sitting on the ground with your legs extended in front of you and your arms behind you for support. Place a foam roller under the back of your thigh, apply pressure with your body weight and slowly roll back and forth along the length of the muscles, targeting any tight or tender areas. Continue for the indicated time, taking deep breaths and allowing the tension in the muscles to gradually decrease.","tips":null,"steps":[]},{"id":"EHE-627","name":"Glute release","variation":"With foam roller","video":{"playbackId":"bA00fVGBdyWhfNT901WNrTYXQF2DIXEqZBZdbQQjRASIU","thumbnailTimestamp":13.7,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Foam rolling","primaryTypes":["Release","Release.Foam rolling"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Foam roller"],"equipmentShown":["Exercise mat","Foam roller"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":180,"instructions":"Sitting on the ground with your legs bent, feet flat on the ground, and your arms behind you for support. Place a foam roller under your glute muscle and cross the working leg over your opposite thigh, forming a figure-four position. Apply pressure to the foam roller with your body weight and firmly roll back and forth along the length of the muscle, targeting any tight or tender areas. Continue for the indicated time before relaxing, taking deep breaths and allowing the tension in the muscle to gradually decrease.","tips":null,"steps":[]},{"id":"EHE-628","name":"Couch stretch","variation":"","video":{"playbackId":"AIr1tYp2IVsSldgKFl3u02njXf1l7mK502YxnyrZ01iPYE","thumbnailTimestamp":11.01,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench"],"equipmentShown":["Bench","Exercise mat"],"targetedMuscles":["Iliopsoas"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Kneeling with the foot of the working leg elevated on a bench behind you and your knee resting on a soft surface, as close to the bench as youâre comfortable. Start by tilting your pelvis under you, pulling your tailbone toward your stomach. Then gently lean forward, feeling a stretch along the front of your thigh and hip. Hold the stretch for the indicated time before relaxing. You can deepen the stretch by engaging your glute muscles and rocking back and forth, gradually leaning further into the stretch.","tips":null,"steps":[]},{"id":"EHE-631","name":"Dynamic hip rotation","variation":"","video":{"playbackId":"oLMvqkWkjaKAslmboSeLDQqfrQYKZtuI4sRoUs2fcgQ","thumbnailTimestamp":6.8,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Mobility","primarySubtype":"Dynamic stretch","primaryTypes":["Mobility","Mobility.Dynamic stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on the ground, with your knees bent and your arms behind you for support. Keeping your feet on the ground, lower both knees to one side, as far as youâre comfortable, feeling a stretch around your hip area. Then return to the starting position and repeat the movement on the other side to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-633","name":"Kettlebell swings","variation":"","video":{"playbackId":"01Yf1nvwGkO702f0002SJgAhmGELQBLdPSr5ohcJp2LXzSI","thumbnailTimestamp":12.46,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee","Lower back","Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Kettlebell"],"equipmentShown":["Kettlebell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your feet shoulder-width apart, holding a kettlebell with both hands. Keeping your arms extended and your core engaged, hike the kettlebell back between your legs, then thrust your hips forward to swing the kettlebell up to shoulder height. Allow the kettlebell to swing back down between your legs as you hinge at the hips, maintaining a slight bend in your knees. Repeat the movement for the indicated number of repetitions before relaxing. Focus on driving the movement with your hips, keeping your back straight and core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-634","name":"Single arm carry","variation":"With weight","video":{"playbackId":"b6OqiaN71LExKI4FG00ABsT56kDdtz8
1VStBcgvnDaDsg","thumbnailTimestamp":15.97,"aspectRatio":0.5625},"primaryArea":["Upper back","Core"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight with your feet hip-width apart, holding a weight in the working hand with your arm hanging at your side. Keeping your back straight and your core engaged, walk forward for the indicated time before relaxing. Focus on maintaining good form and stability, gradually increasing the weight or duration as you progress.","tips":null,"steps":[]},{"id":"EHE-635","name":"Knee extension","variation":"With support","video":{"playbackId":"22eOiwdq2kVmRULEl02G800Dgu00xvNob01DoRQUmLNC4x8","thumbnailTimestamp":9.97,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":"Isometric","secondaryTypes":["Strength","Strength.Isometric"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat","Towel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting on the ground with the working-leg extended, and a rolled-up towel placed under your knee. Gently press the back of your knee into the towel, extending your leg and raising your heel off the ground. Hold for the indicated time before relaxing to complete one repetition.","tips":null,"steps":[]},{"id":"EHE-636","name":"Sitting piriformis stretch","variation":"","video":{"playbackId":"BzJPTXi6vWGudLCWIKf4Ez3YIY004jnO4PGn2T8eeNGY","thumbnailTimestamp":5.05,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Piriformis"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting with the working leg crossed over your opposite thigh. Grab the knee of the working leg and gently pull it toward the opposite shoulder, feeling a stretch in your glute and hip area. Hold the stretch for the indicated time before relaxing. You can adjust the stretch by pulling your ankle closer to you, targeting any tight areas.","tips":null,"steps":[]},{"id":"EHE-637","name":"Tibialis anterior stretch","variation":"Sitting","video":{"playbackId":"qPJITlgubxRTFV9tAs0200unOKL9PtiNu5ofXcsEDOTGI","thumbnailTimestamp":5.66,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Tibialis anterior"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting with the working leg resting on your opposite thigh. Use your hand to gently pull your foot and toes away from your shin, feeling a stretch along the front of your shin and ankle. Hold the stretch for the indicated time before relaxing. You can deepen the stretch by pulling your foot further back and rotating it slightly inward.","tips":null,"steps":[]},{"id":"EHE-639","name":"Kettlebell deadlift","variation":"","video":{"playbackId":"JQ9qIEd5rTjpqBc72Q8XJSs4jm1vrLn8KiRg6CMBXWE","thumbnailTimestamp":9.4,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Kettlebell"],"equipmentShown":["Kettlebell","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet shoulder-width apart and a kettlebell placed on the ground between your feet. Hinge at your hips and grab the kettlebell with both hands. Keeping your back straight and your core engaged, stand up, lifting the kettlebell off the ground and thrusting your hips forward at the top. Then slowly lower the kettlebell back to the ground to complete one repetition. Focus on driving the movement with your hips, holding the kettlebell close to your body, and keeping your back straight and core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-645","name":"Stir the pot","variation":"With exercise ball","video":{"playbackId":"sCkD00aqDordTRnVDAm01VZrHjczZgJuUGaOOWoMRbq4c","thumbnailTimestamp":11.9,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Exercise ball"],"equipmentShown":["Exercise mat","Exercise ball"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"In a plank position with your forearms resting on an exercise ball, roughly shoulder-width apart, and your feet on the ground, roughly hip width apart. Keeping your core engaged and your body in a straight line from head to heels, slowly move your forearms in a circular motion on the ball, as if stirring a pot. Continue for the indicated time before relaxing, reversing the direction of the circles when youâre halfway through. Focus on maintaining good form and stability, gradually increasing the duration as you progress.","tips":null,"steps":[]},{"id":"EHE-646","name":"Double leg balance","variation":"Tandem stance","video":{"playbackId":"00RCN5p4A2KOsZhXK02WJd88aDMWPiN8epAO02nNCvsqeo","thumbnailTimestamp":6.94,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Balance","primarySubtype":null,"primaryTypes":["Balance"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight near a wall or a stable chair for support. Place one foot in front of the other, with your heel as close to the toes of the back foot as youâre comfortable. Hold balance for the indicated time, then repeat with the other foot in front before relaxing. Focus on maintaining good form and stability, gradually narrowing your stance or increasing the duration as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-648","name":"Isometric hamstring bridge","variation":"Double leg on ground","video":{"playbackId":"CU9b73sh1HrdtiyRscKZTeMlZw7ri6rXGMh009J01BgeY","thumbnailTimestamp":8.65,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Core","Lower back"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying on your back with your knees bent as wide as youâre comfortable, and your heels on the ground, hip-width apart. Press through your heels to raise your hips toward the ceiling, forming a straight line from your shoulders to your knees. Hold the raised position for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-649","name":"Wall squat","variation":"","video":{"playbackId":"pfaH02OZ8xcKyVUI7JvHpzBCtH2Kg32jNjLA6nd3BAmE","thumbnailTimestamp":5.75,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your back against a wall, and your feet shoulder-width apart, slightly in front of you. Keeping your back against the wall, squat down as far as youâre comfortable, allowing your back to slide smoothly down the wall. Then push back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the depth as you progress.","tips":null,"steps":[]},{"id":"EHE-651","name":"Isometric calf raises","variation":"Bodyweight","video":{"playbackId":"7nIxQLNaYuP8nhhszQ5LHZtr9dQx1eV5l01NLXmojt8s","thumbnailTimestamp":13.38,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Standing straight near a wall or a stable chair for support. Push through the balls of your feet to raise your heels up, as far as youâre comfortable. Then raise the non-working leg off the ground. Hold the raised position for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-652","name":"Isometric bent knee calf raises","variation":"Bodyweight","video":{"playbackId":"01feOaSE6gAPvau3aL1BHoI6h02EJD61L3X9CjUoHeuQg","thumbnailTimestamp":12.24,"as
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Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-654","name":"Active toe flexion and extension","variation":"","video":{"playbackId":"td2J9fc8fVZzkTGsRf6g01WS4UlNtRnFlhR01W6IpTyeA","thumbnailTimestamp":3.29,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Sitting with your heels on the ground. Alternate between flexing and extending your toes, pulling the tips of your toes down toward the arches of your feet, and up toward your shins, as far as youâre comfortable. Continue for the indicated time before relaxing. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-657","name":"Single leg balance","variation":"With perturbation","video":{"playbackId":"raHUVgWZtrhbtaHvlfhcas9fhYUv4ZN9hzY3wHPpFTE","thumbnailTimestamp":12.22,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee","Core"],"primaryType":"Balance","primarySubtype":null,"primaryTypes":["Balance"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Kettlebell"],"equipmentShown":["Kettlebell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight, holding a kettlebell in one hand. Raise the non-working leg off the ground, maintaining a slight bend in the knee of the working leg. Pass the kettlebell from hand to hand, moving it from side to side in front of your body and hold balance for the indicated time before relaxing. Focus on maintaining good form and stability, gradually increasing the challenge by varying the movement, using a heavier kettlebell or increasing the duration, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-658","name":"Single leg balance","variation":"On unstable surface","video":{"playbackId":"rtzm01dL1CtJ5zahm00DreXFa4XELkPpjeGeA273TE5rY","thumbnailTimestamp":12.61,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Balance","primarySubtype":null,"primaryTypes":["Balance"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Balance pad"],"equipmentShown":["Chair","Balance pad"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight on a balance pad, near a wall or a stable chair for support. Raise the non-working leg off the pad, maintaining a slight bend in the knee of the working leg, and hold balance for the indicated time before relaxing. Focus on maintaining good form and stability, gradually increasing the duration as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-660","name":"Romanian deadlift","variation":"With weights","video":{"playbackId":"73rtoFEXNboi5MBloPXPKV5fCoLCwUnel1gz015mQbCI","thumbnailTimestamp":10.94,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Lower back","Core","Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your feet hip-width apart and your arms at your sides, holding a weight in each hand. Keeping your back straight and your core engaged, hinge at your hips and lower the weights toward the ground, as far as youâre comfortable, pushing your hips back while maintaining a slight bend in your knees. Then raise yourself back to the starting position to complete one repetition. Focus on driving the movement with your hips, holding the weights close to your body, and keeping your back straight, and core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-661","name":"Forward lunge","variation":"With weights","video":{"playbackId":"f88NLXKT4WJWKq4MH00HlBFgRcGcplDTZzkP7xrFqUKA","thumbnailTimestamp":7.96,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart, holding a weight in each hand. Keeping your back straight and your core engaged, take a step forward with the working leg and lower your hips, as far as youâre comfortable, or until the back knee is just above the ground. Then push back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the depth as you progress.","tips":null,"steps":[]},{"id":"EHE-662","name":"Reverse lunge","variation":"With weights","video":{"playbackId":"LMrHwLUjylEpQcSWF2j02WmNjwgfLfllOzl2gy028MC8s","thumbnailTimestamp":7.32,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart, holding a weight in each hand. Keeping your back straight and your core engaged, take a step back and lower your hips as far as youâre comfortable or until the back knee is just above the ground. Then push back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-663","name":"Double leg jumps","variation":"In place","video":{"playbackId":"XiGA02lxpiT2r66lsmV4YgQSJk00PZ6me2EYgwey25VlA","thumbnailTimestamp":8.4,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Jumps","primarySubtype":null,"primaryTypes":["Jumps"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight with your feet hip-width apart. Keeping your back straight and your core engaged, bend your knees slightly and jump straight up, as high as youâre comfortable. Land softly on the balls of your feet, bending your knees to absorb the impact, and repeat. Continue jumping in place for the indicated time before relaxing. 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Continue jumping in place for the indicated time before relaxing. Focus on maintaining a steady rhythm, gradually increasing the intensity of the jumps as you progress.","tips":null,"steps":[]},{"id":"EHE-665","name":"Double leg jumps","variation":"Forward and backward","video":{"playbackId":"XvEuoNYwO7Fn01rIylPRLnlnLo3CoX01XA4iKcZfaAGpI","thumbnailTimestamp":10.68,"as
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Continue jumping from side to side for the indicated time before relaxing. Focus on maintaining a steady rhythm, gradually increasing the intensity of the jumps as you progress.","tips":null,"steps":[]},{"id":"EHE-667","name":"Single leg jumps","variation":"Forward and backward","video":{"playbackId":"Ugs1JB3pQ00G2Cz967ti1lQfBEpN00WJwUbCqhWRfjQi4","thumbnailTimestamp":13.48,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Jumps","primarySubtype":null,"primaryTypes":["Jumps"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight with your weight on the working leg, holding the non-working leg slightly off the ground. Keeping your back straight and core engaged, bend your knee slightly and jump forward, as far as youâre comfortable. Land softly on the ball of your foot, bending your knee to absorb the impact, and immediately jump backward to return to the starting position. Continue jumping forward and backward for the indicated time before relaxing. Focus on maintaining a steady rhythm, gradually increasing the intensity as you progress.","tips":null,"steps":[]},{"id":"EHE-668","name":"Single leg jumps","variation":"Side to side","video":{"playbackId":"pGyLO1cgraGOLpemKaBsJxeqnvbT01Gf9dsZBrzkfvhg","thumbnailTimestamp":7.51,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Jumps","primarySubtype":null,"primaryTypes":["Jumps"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight with your weight on the working leg, holding the non-working leg slightly off the ground. Keeping your back straight and core engaged, bend your knee slightly and jump sideways, as far as youâre comfortable. Land softly on the ball of your foot, bending your knee to absorb the impact, and immediately jump back to the starting position. Continue jumping from side to side for the indicated time before relaxing. Focus on maintaining a steady rhythm, gradually increasing the intensity as you progress.","tips":null,"steps":[]},{"id":"EHE-669","name":"Vertical jumps","variation":"Double leg","video":{"playbackId":"L2BVyF5JdHmzs4aDPtkckiI7wJeT3HvS4700VFkVOGC00","thumbnailTimestamp":7.4,"aspectRatio":0.5625},"primaryArea":["Knee","Hip"],"secondaryArea":["Foot and ankle"],"primaryType":"Jumps","primarySubtype":null,"primaryTypes":["Jumps"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet shoulder-width apart. Keeping your back straight and your core engaged, perform a half squat and jump straight up, as high as youâre comfortable, using your arms for momentum. Land softly on the balls of your feet, bending your knees to absorb the impact, and repeat. Continue jumping for the indicated number of repetitions before relaxing. Focus on generating as much power as youâre comfortable with each jump, gradually increasing the intensity as you progress.","tips":null,"steps":[]}
1,{"id":"EHE-670","name":"Horizontal jumps","variation":"Double leg","video":{"playbackId":"tYEv5t02twVJh00jmyvzQlUvz5FxQi1aI5PkQWd6Q8Rkk","thumbnailTimestamp":7.76,"aspectRatio":0.5625},"primaryArea":["Knee","Hip"],"secondaryArea":["Foot and ankle"],"primaryType":"Jumps","primarySubtype":null,"primaryTypes":["Jumps"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet shoulder-width apart. Keeping your back straight and your core engaged, perform a half squat and jump forward, as far as youâre comfortable, using your arms for momentum. Land softly on the balls of your feet, bending your knees to absorb the impact, and repeat. Continue jumping forward for the indicated number of repetitions before relaxing. Focus on generating as much power as youâre comfortable with each jump, gradually increasing the distance as you progress.","tips":null,"steps":[]},{"id":"EHE-672","name":"Vertical jumps","variation":"Single leg","video":{"playbackId":"6CpeYnXBETvQh01VPbwTrAaqBI01Y4ZN72182Pc300VjGc","thumbnailTimestamp":9.88,"aspectRatio":0.5625},"primaryArea":["Knee","Hip"],"secondaryArea":["Foot and ankle"],"primaryType":"Jumps","primarySubtype":null,"primaryTypes":["Jumps"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your weight on the working leg, holding the non-working leg slightly off the ground. Keeping your back straight and your core engaged, perform a half squat on the working leg and jump straight up, as high as youâre comfortable, using your arms for momentum. Land softly on the ball of your foot, bending your knee to absorb the impact. Pause briefly to stabilize yourself before repeating. Continue jumping for the indicated number of repetitions before relaxing. Focus on generating as much power as youâre comfortable with each jump, gradually increasing the intensity as you progress.","tips":null,"steps":[]},{"id":"EHE-673","name":"Vertical jumps","variation":"Single leg landing","video":{"playbackId":"ZBA14Z02rhU2Wje7G6zQ7BqZc1aM51X2fsUltLyo9QUw","thumbnailTimestamp":10.25,"aspectRatio":0.5625},"primaryArea":["Knee","Hip"],"secondaryArea":["Foot and ankle"],"primaryType":"Jumps","primarySubtype":null,"primaryTypes":["Jumps"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet shoulder-width apart. Keeping your back straight and your core engaged, perform a half squat and jump straight up, as high as youâre comfortable, using your arms for momentum. Land softly on the ball of the working foot, bending your knee to absorb the impact. Pause briefly to stabilize yourself before returning to the starting position and repeating. Continue jumping for the indicated number of repetitions before relaxing. Focus on generating as much power as youâre comfortable with each jump, gradually increasing the intensity as you progress.","tips":null,"steps":[]},{"id":"EHE-675","name":"Horizontal jumps","variation":"Single leg","video":{"playbackId":"KHkf16H6o01O019Pzp2XR9r6dbZ6ps5pvEv2bNsqUSRZo","thumbnailTimestamp":10.79,"aspectRatio":0.5625},"primaryArea":["Knee","Hip"],"secondaryArea":["Foot and ankle"],"primaryType":"Jumps","primarySubtype":null,"primaryTypes":["Jumps"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your weight on the working leg, holding the non-working leg slightly off the ground. Keeping your back straight and your core engaged, perform a half squat on the working leg and jump forward, as far as youâre comfortable, using your arms for momentum. Land softly on the ball of your foot, bending your knee to absorb the impact. Pause briefly to stabilize yourself before repeating. Continue jumping forward for the indicated number of repetitions before relaxing. Focus on generating as much power as youâre comfortable with each jump, gradually increasing the distance as you progress.","tips":null,"steps":[]},{"id":"EHE-676","name":"Horizontal jumps","variation":"Land on single leg","video":{"playbackId":"4r12lOSeCAddirc8mrd02DojZNPw7OUBpMOJ1GaUUxdU","thumbnailTimestamp":10.66,"aspectRatio":0.5625},"primaryArea":["Knee","Hip"],"secondaryArea":["Foot and ankle"],"primaryType":"Jumps","primarySubtype":null,"primaryTypes":["Jumps"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet shoulder-width apart. 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Focus on generating as much power as youâre comfortable with each jump, gradually increasing the distance as you progress.","tips":null,"steps":[]},{"id":"EHE-677","name":"Split squat","variation":"With weight","video":{"playbackId":"21WdjezX4DNSeDbDd2FHRyJYxl4Ejpt9QtupK5JJWR00","thumbnailTimestamp":8.92,"aspectRatio":0.5625},"primaryArea":["Knee","Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing in a split stance, with the working leg forward and the other leg back, holding a weight in each hand. Keeping your back straight and your core engaged, lower yourself down, as far as youâre comfortable or until the back knee is just above the ground. Then push through the front foot to return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, increasing the depth as you progress.","tips":null,"steps":[]},{"id":"EHE-678","name":"Bulgarian split squat","variation":"With weights","video":{"playbackId":"bglKpS7Cjx7CnOuoNgvgRLAyYvqLYrjoSNIKgw6Rt1A","thumbnailTimestamp":14.95,"aspectRatio":0.5625},"primaryArea":["Knee","Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench","Weight/s"],"equipmentShown":["Weight/s","Bench","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with the non-working leg on a bench behind you and the working leg in front of you at a comfortable distance, ensuring youâre stable, holding a weight in each hand. Keeping your back straight and your core engaged, lower your hips toward the ground, bending your front knee as far as youâre comfortable. Then push through the front foot to raise yourself back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your knee tracks in line with your toes.","t
1ips":null,"steps":[]},{"id":"EHE-680","name":"Single leg Romanian deadlift","variation":"With weight","video":{"playbackId":"900ONe4sMxyX01iDIu9UhSpjpqQDke1DQqlgCjsT1iytI","thumbnailTimestamp":15.3,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Lower back","Core","Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your arms at your sides, holding a weight in one hand. Raise the non-working leg off the ground, maintaining a slight bend in the knee of the working leg. Keeping your back straight and your core engaged, hinge at your hips and lower the weight toward the ground, as far as youâre comfortable, while extending the non-working leg behind you. Then raise yourself back to the starting position to complete one repetition. Focus on driving the movement with your hips, keeping the weight close to your body, and keeping your back straight, and core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-681","name":"Hip thrust","variation":"With weight","video":{"playbackId":"00xWri7riQ2giUUGnSYkvu9TKimy01crVLA1GOkwTtDG00","thumbnailTimestamp":16.17,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Core","Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench","Weight/s"],"equipmentShown":["Bench","Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on the ground with your upper back resting against a bench, and your feet flat on the ground, about hip-width apart. Holding a weight on your hips. Start by raising them toward the ceiling, forming a straight line from your shoulders to your knees. Then lower your hips down, without touching the ground, and push back to the starting position to complete one repetition. Focus on squeezing your glutes at the top and keeping your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-682","name":"Single leg hip thrust","variation":"Bodyweight","video":{"playbackId":"NqnDdGjIhYGhOSncs00oG6Ou6kZvRdoKodTnCh8dwTSM","thumbnailTimestamp":15.13,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Core","Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench"],"equipmentShown":["Bench","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on the ground with your upper back resting against a bench, and your feet flat on the ground, about hip-width apart. Start by raising your hips toward the ceiling, forming a straight line from your shoulders to your knees, and raising the non-working leg off the ground, holding it above your hips. Then lower your hips down, without touching the ground, and push back to the starting position to complete one repetition. Focus on squeezing your glutes at the top and keeping your core engaged, ensuring your hips stay in line.","tips":null,"steps":[]},{"id":"EHE-683","name":"Single leg hip thrust","variation":"With weight","video":{"playbackId":"4jKOGJz1O3FLVwc022H01lkziOwXpAnbCOdgNSFdsC00ko","thumbnailTimestamp":16.46,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Core","Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench","Weight/s"],"equipmentShown":["Bench","Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on the ground with your upper back resting against a bench, and your feet flat on the ground, about hip-width apart. Holding a weight on your hips. Start by raising them toward the ceiling, forming a straight line from your shoulders to your knees, and raising the non-working leg off the ground, holding it above your hips. Then lower your hips down, without touching the ground, and push back to the starting position to complete one repetition. Focus on squeezing your glutes at the top and keeping your core engaged, ensuring your hips stay in line.","tips":null,"steps":[]},{"id":"EHE-684","name":"Lateral step-down","variation":"On step","video":{"playbackId":"gCbOKQEU02ckuezcB02Km01UfqtXR6L7KyysCeR2nwobao","thumbnailTimestamp":13.21,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip","Foot and ankle"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["Step"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with the working leg on the edge of a step, and your other leg hanging off the side. Keeping your back straight and your core engaged, hinge at your hips, lean forward and slowly lower the non-working leg toward the ground by bending the working knee. Lower your leg as far as youâre comfortable, or until you can lightly tap the ground with your heel. Then push back to the starting position to complete one repetition, ensuring your knee tracks in line with your toes. Focus on keeping the movement smooth and controlled, gradually increasing the depth as you progress.","tips":null,"steps":[]},{"id":"EHE-685","name":"Hamstring bridge","variation":"Double leg on bench","video":{"playbackId":"MzQACPIrer6rRL3LQW7EQ1MlX6DU2Ucr2HBhGkhAhUM","thumbnailTimestamp":8.31,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench"],"equipmentShown":["Exercise mat","Bench"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your knees bent as wide as youâre comfortable, and your heels on a bench, hip-width apart. Press through your heels to raise your hips toward the ceiling, forming a straight line from your shoulders to your knees. Then lower your hips back to the starting position to complete one repetition. Gradually increase the angle of your knees as you progress to target the hamstrings more effectively, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-686","name":"Eccentric hamstring slide","variation":"Single leg","video":{"playbackId":"7019RujiJDIgaon291KyIuIaLYLW021eNutGULBhhVTWM","thumbnailTimestamp":13.62,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Towel","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with the working leg bent and your heel on the ground, with a towel placed under it, holding the non-working leg above your hips. Begin by raising your hips toward the ceiling, forming a straight line from your shoulders to your knee. Keeping your hips raised, slowly slide your heel out, as far as youâre comfortable, or until your leg is completely extended. The
1n relax and return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-687","name":"Hamstring bridge slide","variation":"Double leg","video":{"playbackId":"Nnrznm2JwwayKcm7MfvOZ1obCNUwQYuGOZ5iiZv00SdA","thumbnailTimestamp":13.37,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Towel","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your knees bent and your heels on the ground, with towels placed under each heel. Begin by raising your hips toward the ceiling, forming a straight line from your shoulders to your knees. Keeping your hips raised, slowly slide both heels out, as far as youâre comfortable, or until your legs are completely extended, without lowering your hips to the ground. Then slide your heels back toward your glutes, returning to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-689","name":"Front foot elevated split squat","variation":"With weights","video":{"playbackId":"rzoxEymxGXMtuDlRKoV1KIPwe9bYb5wfoKHwK402jZE4","thumbnailTimestamp":12.82,"aspectRatio":0.5625},"primaryArea":["Knee","Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s","Step"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing in a split stance, with the working leg elevated on a step in front of you and the back leg extended behind, holding a weight in each hand. Keeping your back straight and core engaged, lower yourself down over the front foot, as far as youâre comfortable, allowing your knee to move over your toes. Then push through the front foot to return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the depth as you progress.","tips":null,"steps":[]},{"id":"EHE-690","name":"Kneeling fire hydrant","variation":"With resistance band","video":{"playbackId":"ydS01og34kn234NS029V64FMfIsPteqAHqMD6Y00vZ019dE","thumbnailTimestamp":12.7,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Looped resistance band","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Kneeling with your hands under your shoulders and your knees under your hips, with a resistance band around your thighs, just above your knees. Keeping your knee bent at 90 degrees, raise the working leg out to the side, against the bandâs resistance. Then lower it back to the starting position to complete one repetition. Focus on keeping your back straight and core engaged, ensuring the movement comes from the hip.","tips":null,"steps":[]},{"id":"EHE-691","name":"Isometric knee extension","variation":"With resistance band","video":{"playbackId":"M3V9te1FwCfwi4ew02lvdJkaevUNUzUhpFi00atswFhf4","thumbnailTimestamp":12.18,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench","Resistance band"],"equipmentShown":["Bench","Looped resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting on the edge of a bench with a resistance band attached to the bench and placed around the ankle of the working leg. Extend your leg, pressing it against the bandâs resistance. Hold for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-692","name":"Hamstring bridge slide","variation":"Single leg","video":{"playbackId":"102qinTSHQPw4X7pp02m00i2tjLZl12SyI1X0100Tth02A36k","thumbnailTimestamp":16.4,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Towel","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with the working leg bent and your heel on the ground, with a towel placed under it, holding the non-working leg above your hips. Begin by raising your hips toward the ceiling, forming a straight line from your shoulders to your knee. Keeping your hips raised, slowly slide your heel out, as far as youâre comfortable, or until your leg is completely extended, without lowering your hips to the ground. Then slide your heel back toward your glutes, returning to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-693","name":"Thigh squeeze","variation":"With straight legs","video":{"playbackId":"02CbFmNNYjPbolo900g5kwUnEisXBtNAThntEkbDmlpaA","thumbnailTimestamp":6.94,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Foam roller"],"equipmentShown":["Exercise mat","Foam roller"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying on your back with your legs extended and a foam roller placed between your ankles. Using your inner thigh muscles, squeeze the foam roller firmly. Hold for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-695","name":"Box jump","variation":"","video":{"playbackId":"DXrNMMEtNJVFBk3HBCZ3lm9HNdqNuTM5Ib9nVur1sBo","thumbnailTimestamp":10.16,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":["Foot and ankle"],"primaryType":"Jumps","primarySubtype":null,"primaryTypes":["Jumps"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["Box"],"equipmentShown":["Box"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, facing a stable box, with your feet shoulder-width apart. Keeping your back straight and your core engaged, perform a half squat and jump onto the box, landing softly with your knees slightly bent. Stand tall at the top, then step back down to the starting position to complete one repetition. Ensure the box is stable and use a height that you feel comfortable with.","tips":null,"steps":[]},{"id":"EHE-697","name":"Isometric knee flexion","variation":"With multiple angles","video":{"playbackId":"004iG00uxtOVvcy3S7qu35s00NX91IV9di0101mlN6ryFQyo","thumbnailTimestamp":6.86,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":2,"defaultTime":5,"instructions":"Lying on your back with your knees bent at 90 degrees and your heels on the ground, hip-width apart. Press your heels firmly into the ground, as if you were trying to bend your knees. Hold for the indicated time before relaxing. Then repeat at least three times to complete one repetition, moving your heels slightly further away from your glutes each time. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-698","name":"Isometric glute bridge","variation":"Bodyweight","video":{"playbackId":"ZyZ003lxsGemd3Qb1tuYtSXy9Njr4e2dkFoEeUbA7v00U","thumbnailTimestamp":14.17,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying on your back with your knees bent and feet flat on the ground, hip-width apart. Keeping your core engaged, raise your hips toward the ceiling, forming a straight line from your shoulders to your knees. Hold this position for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-699","name":"Single leg isometric glute bridge","variation":"Bodyweight","video":{"playbackId":"LVdkt8a5008011fkHbXN6wfgaF2y6DxUgBYGwdYJBnGL00","thumbnailTimestamp":13.97,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying on your back with your knees bent and feet flat on the ground, hip-width apart. Keeping your core engaged, raise your hips toward the ceiling, forming a straight line from your shoulders to your knees. Then, raise the non-working leg off the ground and hold it above your hips, ensuring your hips stay in line. Hold this position for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-7","name":"Ankle eversion","variation":"With resistance band","video":{"playbackId":"jlSJm02u7pVtcJEgHXpmXJQsNbYIBdGkuYc1b4SIdF78","thumbnailTimestamp":18,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Chair","Looped resistance band"],"targetedMuscles":["Fibularis brevis","Fibularis longus","Fibularis tertius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with your feet flat on the ground. Loop a resistance band around the base of your toes and move your feet apart, creating tension in the band. Keeping your heels on the ground, rotate both feet outward, away from the midline of your body, against the bandâs resistance, ensuring the movement comes from your ankles. Then rotate them back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["In a sitting position, place a resistance band around your feet, as close to your toes as possible.","Move your feet apart until you feel tension in the band.","Then rotate both feet outward, away from the midline of your body, against the resistance of the band, ensuring the movement comes only from the foot and ankle.","Each repetition consists of a controlled rotation outward, a 2 second hold, and a controlled rotation back to the starting position."]},{"id":"EHE-700","name":"Isometric hamstring bridge","variation":"Single leg on ground","video":{"playbackId":"Dh2aUYNzJU7DQkyM2zGCxJegq01wxPkeyOC1LRi7kGcg","thumbnailTimestamp":8.63,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Core","Lower back"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying on your back with your knees bent as wide as youâre comfortable, and your heels on the ground, hip-width apart. Raise the non-working leg off the ground and press through your heel to raise your hips toward the ceiling, forming a straight line from your shoulders to your knee. Hold the raised position for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-702","name":"Active elbow flexion and extension","variation":"","video":{"playbackId":"tOLmMhZU1PlGZmuIgRAxgPRSwYwXF9RPD1RuaB3B5qQ","thumbnailTimestamp":7.06,"aspectRatio":0.5625},"primaryArea":["Elbow"],"secondaryArea":["Shoulder"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight with the working arm hanging at your side with your palm facing forward. Keeping your elbow close to your side, alternate between flexing and extending your arm as far as youâre comfortable, gently raising your hand toward your shoulder, then lowering it back to the starting position. Continue for the indicated time before relaxing, focusing on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-703","name":"Active hip external rotation","variation":"","video":{"playbackId":"o02ECT02KsDrOF1vzvKe01WCN01vlG48Te4oSSd3mkonWvM","thumbnailTimestamp":14.38,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down with the working leg bent at 90 degrees. Keeping your hips stable, slowly rotate your leg inward, toward the midline of your body, as far as youâre comfortable. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-704","name":"Active hip internal rotation","variation":"","video":{"playbackId":"jdm01XAjN7r9wtUHQGUj6TVbmj8s27NLjxTh7Ttk5ENo","thumbnailTimestamp":13.77,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying face down with the working leg bent at 90 degrees. Keeping your hips stable, slowly rotate your leg outward, away from the midline of your body, as far as youâre comfortable. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-705","name":"Standing knee flexion","variation":"Bodyweight","video":{"playbackId":"K002AdOTqmLDXbwRzneX6QMW9A100WXeusIguTOnznKBw","thumbnailTimestamp":4.76,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","second
1arySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight near a wall or a stable chair for support. Keeping your thighs aligned, bend the working knee as far as youâre comfortable, bringing your heel toward your glutes. Then lower your foot back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-706","name":"Single leg Romanian deadlift","variation":"With support","video":{"playbackId":"xqL15F02eWnMAQpMFU4zuiHY9xPnuqpBTxCZG026Avnjk","thumbnailTimestamp":15.85,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Lower back","Core","Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, near a wall or a stable chair for support. Raise the non-working leg off the ground, maintaining a slight bend in the knee of the working leg. Keeping your back straight and your core engaged, hinge at your hips, and lower your torso toward the ground, as far as youâre comfortable, while extending the non-working leg behind you. Then raise yourself back to the starting position to complete one repetition. Focus on driving the movement with your hips, keeping your back straight and core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-707","name":"Side plank clamshell ","variation":"Bodyweight","video":{"playbackId":"QhQkd6cx6Uouq9kBNrwERLbgYGW6t8b022aCkxpiKBJU","thumbnailTimestamp":5.04,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Core"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":["Gluteus medius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your side, with your legs stacked and knees bent. Keeping your core engaged, prop yourself up on your forearm and raise your hips into a side plank while simultaneously raising your top leg toward the ceiling, rotating your hips outward. Then lower your hips and leg back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-708","name":"Lateral step-down","variation":"On box","video":{"playbackId":"mMIa231DomzXx4g91vsU7Vjlz02NbLaRBZnmG4UYKEFs","thumbnailTimestamp":7.02,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip","Foot and ankle"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["Box"],"equipmentShown":["Box"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with the working leg on the edge of a stable box, and your other leg hanging off the side. Keeping your back straight and your core engaged, hinge at your hips, lean forward and slowly lower your non-working leg toward the ground by bending the working knee. Lower your leg as far as youâre comfortable, or until you can lightly tap the ground with your heel. Then push back to the starting position to complete one repetition, ensuring your knee tracks in line with your toes. Focus on keeping the movement smooth and controlled, gradually increasing the depth as you progress.","tips":null,"steps":[]},{"id":"EHE-710","name":"Plank rollout","variation":"With exercise ball","video":{"playbackId":"OUP6oUJlVkmUvRx86dvW56IiBo01bA28ISs01DX9Ubv8M","thumbnailTimestamp":9.26,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Exercise ball"],"equipmentShown":["Exercise mat","Exercise ball"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"In a plank position with your forearms resting on an exercise ball, roughly shoulder-width apart, and your feet on the ground, roughly hip width apart. Keeping your core engaged and your body in a straight line from head to heels, slowly roll the ball forward, extending your arms as far as youâre comfortable. Then roll it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-711","name":"Crunches","variation":"","video":{"playbackId":"j501kwgAJV3QUOr6E8JgrhDoYcDXRzep3ej8DEo6lMmQ","thumbnailTimestamp":7.7,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":["Rectus abdominis"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your knees bent, and your feet flat on the ground, hip-width apart. Place your hands behind your head or cross them over your chest. Keeping your core engaged, raise your shoulders and upper back off the ground. Hold briefly at the top, then slowly lower yourself back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-717","name":"Knee to chest stretch","variation":"Single leg","video":{"playbackId":"pShHaXmbTXa4rqg2fMpofCPfsS5Wr2gEj6wfZv5Is5s","thumbnailTimestamp":11.21,"aspectRatio":0.5625},"primaryArea":["Lower back","Hip"],"secondaryArea":["Knee"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Lying on your back with your legs extended. Bend the working leg and bring it toward your chest, holding it with both hands behind your thigh. Then gently pull your knee closer to your chest, as far as youâre comfortable, feeling a stretch along your lower back and glute area. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":[]},{"id":"EHE-718","name":"Single leg squat","variation":"With supp
1ort","video":{"playbackId":"HIjqaTt1BDIM01Zh8fnnhYJ00oYG7NCCipUgY1001kj4zc","thumbnailTimestamp":13.53,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight near a wall or a stable chair for support. Begin by raising the non-working leg off the ground, and keep it extended straight out in front of you. Keeping your back straight and your core engaged, hinge at the hips, bring your chest forward, and squat down, as far as youâre comfortable, using your hands for support as needed. Then push back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the depth as you progress while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-720","name":"Straight leg hip flexion","variation":"With resistance band","video":{"playbackId":"Bd5sCd53011rNeCpdu2KiiXYmhyblMvSrg5SqR1WMfaw","thumbnailTimestamp":9.14,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Chair","Looped resistance band"],"targetedMuscles":["Iliopsoas"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight near a wall or a stable chair for support, with a resistance band around your ankles. Keeping your knee straight, raise the working leg straight out in front of you, against the bandâs resistance. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":"If you have had a hip replacement, itâs important to avoid moving your hip past 90 degrees of flexion to minimize the risk of complications.","steps":[]},{"id":"EHE-721","name":"Squat","variation":"With weights","video":{"playbackId":"kcvF7k8nbpADtGzZ31w6Zgt1Zj01xc516xJhQKxJHj4U","thumbnailTimestamp":9.05,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet roughly shoulder-width apart, holding a weight in each hand. Keeping your back straight and your core engaged, hinge at the hips, bring your chest forward, and squat down, as far as youâre comfortable. Then push back to the starting position to complete one repetition. Focus on maintaining good form throughout the exercise, gradually increasing the depth of the squat as you progress.","tips":null,"steps":[]},{"id":"EHE-722","name":"Inchworm","variation":"","video":{"playbackId":"s1QAxIFdPF00pckQyfBsBJbrhecA4FA99g4pR00gb1zsw","thumbnailTimestamp":5.14,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart. Begin by hinging at your hips and reaching your hands toward the ground. Keeping your core engaged, walk your hands forward until youâre in a high plank position, with your body in a straight line from head to heels. Hold briefly, then walk your hands back toward your feet, gradually raising yourself back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-724","name":"Hamstring bridge","variation":"Single leg on ground","video":{"playbackId":"17lVbvbdLIXZP00mpqHH4s7P83nKFGshvOaTD7bS9UfA","thumbnailTimestamp":8.53,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with the working knee bent as wide as youâre comfortable, and your heel on the ground, holding the non-working leg above your hips. Press through your heel to raise your hips toward the ceiling, forming a straight line from your shoulders to your knee, ensuring your hips stay in line. Then lower your hips back to the starting position to complete one repetition. Gradually increase the angle of your knee as you progress, to target the hamstrings more effectively, while staying within your comfort level.","tips":null,"steps":[]}
1,{"id":"EHE-725","name":"Isometric hamstring bridge","variation":"Double leg on bench","video":{"playbackId":"02ZtuvVglYJi7nSqI01K00Mlbtj1h3jgonKYRGna00b01xwI","thumbnailTimestamp":8.58,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Core","Lower back"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench"],"equipmentShown":["Bench","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying on your back with your knees bent as wide as youâre comfortable, and your heels on a bench, hip-width apart. Press through your heels to raise your hips toward the ceiling, forming a straight line from your shoulders to your knees. Hold the raised position for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-726","name":"Isometric hamstring bridge","variation":"Single leg on bench","video":{"playbackId":"ofoSz8rWRL01CYuJHodzlIprryWqXiA1FOlS6v3HA7P4","thumbnailTimestamp":11.47,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Core","Lower back"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench"],"equipmentShown":["Bench","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Lying on your back with your knees bent as wide as youâre comfortable, and your heels on a bench, hip-width apart. Raise the non-working leg off the bench and press through your heel to raise your hips toward the ceiling, forming a straight line from your shoulders to your knee. Hold the raised position for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-727","name":"Leg swings","variation":"Side to side","video":{"playbackId":"5e9Tz85izdAYWW6VImmMxd00SLYVn4KDvmxyNHFYPg9U","thumbnailTimestamp":5.31,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Dynamic stretch","primaryTypes":["Mobility","Mobility.Dynamic stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight, facing a wall or a stable chair for support. Keeping your back straight and your core engaged, swing the working leg from side to side, moving within a comfortable range. Continue for the indicated time before relaxing. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-728","name":"Leg swings","variation":"Front to back","video":{"playbackId":"DaRRj7TWhPsvzonntvDe9Rjs9R201ZS4sFst01dKWau5E","thumbnailTimestamp":5.66,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Dynamic stretch","primaryTypes":["Mobility","Mobility.Dynamic stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight, near a wall or a stable chair for support. Keeping your back straight and your core engaged, swing the working leg forward and backwards, moving within a comfortable range. Continue for the indicated time before relaxing. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-729","name":"Assisted knee flexion","variation":"","video":{"playbackId":"jEjCgdoJkCpY9vClC01v5efCsKSf4g3y3ObpdDA3nvqs","thumbnailTimestamp":12.59,"as
1pectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"PROM","primaryTypes":["Mobility","Mobility.PROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Towel","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on the ground with your legs extended, and a towel looped around the foot of the working leg. Holding the ends of the towel in each hand, gently pull your foot back, bending your knee as far as youâre comfortable, allowing your leg to relax while using the towel to assist you. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-735","name":"Upper back stretch","variation":"","video":{"playbackId":"MbzzsM02DrIGEdsUCh00p3HsKA9hTmuyKdLVu8FplnzRg","thumbnailTimestamp":6.25,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":["Shoulder"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":["Rhomboids"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting on the ground, rotate the working arm inward, so that your thumb is pointing down, and grab the outside of your opposite foot, bending your knee. While holding your foot, press it into your hand, feeling a stretch in your upper back around your shoulder blade. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":[]},{"id":"EHE-736","name":"Knee flexion bridge","variation":"With exercise ball","video":{"playbackId":"xJwSrV
1do54T021aJoi70053RZOW1X01INEpaK1clvR8YgU","thumbnailTimestamp":14.23,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Exercise ball"],"equipmentShown":["Exercise mat","Exercise ball"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your arms at your sides for support, and your legs on an exercise ball. Engage your core and raise your hips into a bridge position, forming a straight line from your head to your heels. While holding the bridge position, bend your legs and roll the ball toward you, bringing your heels toward your glutes. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your hips stay raised throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-738","name":"Active neck rotation","variation":"","video":{"playbackId":"QHEVDLoTcLjRrDFteabGWPepkWhOgwzqDeZEkSLkeSA","thumbnailTimestamp":9.73,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":["Upper back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Sitting comfortably with your back straight and your shoulders relaxed. Alternate between rotating your head to each side, as far as youâre comfortable, gently turning your head to one side, bringing your chin toward your shoulder. Then, gently turning your head to the opposite side, bringing your chin toward the other shoulder. Continue for the indicated time before relaxing. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-739","name":"Shoulder shrugs","variation":"With weights","video":{"playbackId":"MP1G01znfkb7BL4Qr02p2b8ktafEXUX45XhTZS02ydebJU","thumbnailTimestamp":8.66,"aspectRatio":0.5625},"primaryArea":["Neck","Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s"],"targetedMuscles":["Upper trapezius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet shoulder-width apart, and your arms hanging at your sides, holding a weight in each hand. Keeping your arms extended, raise your shoulder straight up, as far as youâre comfortable, bringing them toward your ears. Then lower them back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-740","name":"Side lunge","variation":"With weight","video":{"playbackId":"OOaFeq02K9bzcQqaLoLfrFETF5Ke2459kZ302w02uq57YM","thumbnailTimestamp":9.22,"aspectRatio":0.5625},"primaryArea":["Knee","Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart, holding a weight at your chest. Keeping your back straight and your core engaged, take a wide step to the side with the working leg and lower your hips down and back, as far as youâre comfortable, while keeping your other leg straight. Then push back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, increasing the depth as you progress.","tips":null,"steps":[]},{"id":"EHE-741","name":"Bent knee calf raises","variation":"Single leg weighted on step","video":{"playbackId":"vk01rLDVDE01wKfv00d7vcB251jwpSwfBlGRoVlzBzMO024","thumbnailTimestamp":19.96,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Step","Backpack"],"targetedMuscles":["Soleus"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on a step, near a wall or a stable chair for support, wearing a loaded backpack. Position the working foot so your heel drops below the edge of the step. Then raise the non-working leg off the step and bend your standing knee. Keeping your knee bent, push through the ball of your foot to raise your heel up, as far as youâre comfortable. Then lower your heel back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the weight of the loaded backpack as you progress.","tips":null,"steps":[]},{"id":"EHE-742","name":"Bent knee calf raises","variation":"Double leg weighted on step","video":{"playbackId":"ClGCPw7Iy3Xu3uHjYQlO9h9wbdO9C701in5OVNe68KhE","thumbnailTimestamp":16.89,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair","Step","Backpack"],"targetedMuscles":["Soleus"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on a step, near a wall or a stable chair for support, wearing a loaded backpack. Position your feet hip-width apart, allowing your heels to drop below the edge of the step, and bend your knees. Keeping your knees bent, push through the balls of both feet to raise your heels up, as far as youâre comfortable. Then lower your heels back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]}
1,{"id":"EHE-743","name":"Shoulder circles","variation":"","video":{"playbackId":"lJ8g2R2gTh02I5dpJ01LcCDoUCxUxjRza2x9S28v01jRrA","thumbnailTimestamp":7.27,"aspectRatio":0.5625},"primaryArea":["Neck","Upper back","Shoulder"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Sitting comfortably with your back straight, shoulders relaxed and your arms hanging at your sides. Rotate your shoulders in smooth controlled circles, moving as far as youâre comfortable in all directions. Continue for the indicated time before relaxing, reversing the direction of the circles when youâre halfway through. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-744","name":"Sissy squat","variation":"With support","video":{"playbackId":"qOcr1h00gnJ00Q900iFSjeD4BSMH6vd01n01JOlcUfEDJl8c","thumbnailTimestamp":7.93,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, near a wall or a stable chair for support, with your feet hip-width apart. Keeping your back straight and your core engaged, lower your knees toward the ground in front of you while leaning back, allowing your heels to raise off the ground. Lower as far as youâre comfortable or until your knees are just above the ground, ensuring your upper legs and torso remain straight. Then push back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, using the support as needed.","tips":null,"steps":[]},{"id":"EHE-745","name":"Bent-over row","variation":"With resistance band","video":{"playbackId":"5wS01VSXUOEzNFgdRaU9tsBUMazYLAVVADe02AAWtN9500","thumbnailTimestamp":18.13,"aspectRatio":0.5625},"primaryArea":["Upper back","Elbow"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Long resistance band"],"targetedMuscles":["Latissimus dorsi"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, on the middle of a resistance band, with your arms hanging at your sides, holding the ends of the band in each hand with your palms facing your body. Hinge at your hips, lean forward and adjust the band to create tension. Keeping your back straight and your core engaged, pull the ends of the band up toward your chest, driving your elbows back toward the ceiling. Then slowly lower your hands back to the starting position to complete one repetition.","tips":null,"steps":[]},{"id":"EHE-746","name":"Bicep curl","variation":"With weight","video":{"playbackId":"AVAtfEZo01P02xFXsZkMZexkKRZ1ASI02Ogdeni8501GhxY","thumbnailTimestamp":8.65,"aspectRatio":0.5625},"primaryArea":["Elbow"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s"],"targetedMuscles":["Biceps brachii"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet shoulder-width apart, and your arms hanging at your sides, holding a weight in the working hand. Keeping your elbow close to your side, curl the weight upward, gradually rotating your arm as you bring it toward your shoulder. Then lower the weight back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-747","name":"Hammer curl","variation":"With weight","video":{"playbackId":"YL8WNXbXXTTUZNAb1vwA00ZWgGqhdLHRcheELVil01NQE","thumbnailTimestamp":13.86,"aspectRatio":0.5625},"primaryArea":["Elbow"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s"],"targetedMuscles":["Brachialis","Brachioradialis"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet shoulder-width apart and your arms hanging at your sides, holding a weight in the working hand with your palm facing your body. Keeping your elbow close to your side, curl the weight upward without rotating your arm, bringing the weight toward your shoulder. Then lower the weight back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-748","name":"Eccentric hammer curl","variation":"With weight","video":{"playbackId":"wKJE1PT01jM6OYh9LYYaFMJVhrgjBNBiZJeS01h12H01FA","thumbnailTimestamp":12.91,"aspectRatio":0.5625},"primaryArea":["Elbow"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s"],"targetedMuscles":["Brachialis","Brachioradialis"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet shoulder-width apart and your arms hanging at your sides, holding a weight in the working hand with your palm facing your body. Use the non-working arm to assist in bringing the weight up to your shoulder. Then, keeping your elbow close to your side, slowly lower the weight down, as far as youâre comfortable or until your arm is fully extended, to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-749","name":"Eccentric bicep curl","variation":"With weight","video":{"playbackId":"4M02R7viQ88EBYO5EHvwSER9R9JaP01Ff7u1hLXSADAKA","thumbnailTimestamp":14.25,"aspectRatio":0.5625},"primaryArea":["Elbow"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s"],"targetedMuscles":["Biceps brachii"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet shoulder-width apart, and your arms hanging at your sides, holding a weight in the working hand. Use the non-working arm to assist in bringing the weight up to your shoulder. Then, keeping your elbow close to your side, slowly lower the weight down, as far as youâre comfortable or until your arm is fully extended, to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-750","name":"Triceps pushdown","variation":"With resistance band","video":{"playbackId":"cltBWknztJSJZaN3B6tAftH02yeKdFuhzaKUYOD01DH8Q","thumbnailTimestamp":13.35,"aspectRatio":0.5625},"primaryArea":["Elbow"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Long resistance band"],"targetedMuscles":["Triceps brachii"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with a resistance band attached to a stationary object above and in front of you. Hold the ends of the band in each hand with your palms facing inward. Keeping your elbows pinned to your sides, extend your arms downward, pulling the band towards your thighs until your arms are fully extended. The
1n return to the starting position to complete one repetition. Focus on keeping your back straight and your elbows close to your body throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-751","name":"Close grip push-up","variation":"Against wall","video":{"playbackId":"iEkem402MUl3XT8VAMVOR65VUMR9lvU1KJUtN6pALQj00","thumbnailTimestamp":13.99,"aspectRatio":0.5625},"primaryArea":["Elbow"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":["Triceps brachii"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight facing a wall. With your arms fully extended, place your hands against the wall, closer than shoulder-width apart, roughly in line with your chest, and lean forward. Keeping a straight line from your head to your heels, lower yourself toward the wall, as far as youâre comfortable, allowing your elbows to move naturally along your sides. Then push yourself back to the starting position to complete one repetition. Focus on keeping your back straight and your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-752","name":"Close grip push-up","variation":"Kneeling","video":{"playbackId":"U8JvxBAqpeWxNWbUz6SCkNSwOPJ00sT01hM3t1R4D81Gk","thumbnailTimestamp":9.28,"aspectRatio":0.5625},"primaryArea":["Elbow"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":["Triceps brachii"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Kneeling with your hands closer than shoulder-width apart, and your feet raised off the ground. Keeping a straight line from your head to your knees, lower yourself toward the ground, as far as youâre comfortable, allowing your elbows to move naturally along your sides. Then push yourself back to the starting position to complete one repetition. Focus on keeping your back straight and your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-753","name":"Close grip push-up","variation":"Bodyweight","video":{"playbackId":"Ka9IIQNpH4KUsaAoYC8ocEtLiNerfc5TiNottc76oDw","thumbnailTimestamp":10.12,"aspectRatio":0.5625},"primaryArea":["Elbow"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":["Triceps brachii"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"In a high plank position with your hands closer than shoulder-width apart, and your feet roughly hip-width apart. Keeping a straight line from your head to your heels, lower yourself toward the ground, as far as youâre comfortable, allowing your elbows to move naturally along your sides. Then push yourself back to the starting position to complete one repetition. Focus on keeping your back straight and your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-756","name":"Piriformis release","variation":"With massage ball","video":{"playbackId":"P02FVyRQSVANFIScV200F01u1x1u3lp00RB4x1EIZOQIn2Q","thumbnailTimestamp":12.13,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Massage ball","primaryTypes":["Release","Release.Massage ball"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Wall","Massage ball"],"targetedMuscles":["Piriformis"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight with your back against a wall. Place a massage ball between your glute muscles and the wall. Then cross the working leg over your opposite thigh, forming a figure-four position and lean your body weight into the ball, gently pressing it against the wall, targeting any tight or tender areas. Hold the pressure for the indicated time on at least three different points before relaxing. Take deep breaths, allowing the tension in the muscles to gradually decrease.","tips":null,"steps":[]},{"id":"EHE-757","name":"Piriformis release","variation":"With massage ball","video":{"playbackId":"xRIw6mRox00hyykZZjsqWcxQHYaQMBd01q7oTRxj53eeI","thumbnailTimestamp":14.14,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Massage ball","primaryTypes":["Release","Release.Massage ball"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Exercise mat","Massage ball"],"targetedMuscles":["Piriformis"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting on the ground with your legs extended in front of you and your arms behind you for support. Place a massage ball under your glute muscles, on the point shown here, and cross the working leg over your opposite thigh, forming a figure-four position. Then gently shift your body weight onto the ball to apply pressure. Hold the pressure for the indicated time before relaxing. Take deep breaths, allowing the tension in the muscles to gradually decrease.","tips":null,"steps":[]},{"id":"EHE-758","name":"Glute release","variation":"With massage ball","video":{"playbackId":"rW5sgK9mRqga8uWUcfgJI01SmakkgfgURR00vZ4FmVqxI","thumbnailTimestamp":16.65,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Massage ball","primaryTypes":["Release","Release.Massage ball"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Massage ball"],"equipmentShown":["Exercise mat","Massage ball"],"targetedMuscles":["Gluteus maximus","Gluteus medius","Gluteus minimus"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting on the ground with your legs extended in front of you and your arms behind you for support. Place a massage ball under your glute muscles, just below your hip bone. Gently shift your body weight onto the ball to apply pressure, targeting any tight or tender areas. Hold the pressure for the indicated time on at least three different points before relaxing. Take deep breaths, allowing the tension in the muscles to gradually decrease.","tips":null,"steps":[]},{"id":"EHE-759","name":"Passive knee extension","variation":"With sandbag","video":{"playbackId":"02112jEeZHMjZjoiYVwZR44BIsLnocBWJTxakIpnvCZo","thumbnailTimestamp":17.59,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"PROM","primaryTypes":["Mobility","Mobility.PROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Sandbag"],"equipmentShown":["Exercise mat","Towel","Sandbag"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":600,"instructions":"Sitting on the ground with your legs extended and a rolled-up towel placed under the ankle of the affected leg, allowing your knee to hang freely. Place a sandbag or a similar weighted object over your thigh, just above your knee. Relax and allow gravity to gently mobilize your knee, maintaining the position for the indicated time. You should feel a gentle stretch that might be slightly uncomfortable but still within a tolerable range. Periodically contract the muscles at the front of your thigh throughout the exercise and follow up with general movement afterward to alleviate any stiffness that may occur.","tips":null,"steps":[]},{"id":"EHE-762","name":"Assisted shoulder flexion","variation":"With dowel","video":{"playbackId":"ebpMEI02WVnzP3Au5h402MoKglWOAQIgSCgovDEy66Luc","thumbnailTimestamp":7.07,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Dowel"],"equipmentShown":["Exercise mat","Dowel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back holding a dowel above your thighs with both hands. Using your unaffected side to assist the affected one, raise the dowel above your head, as far as youâre comfortable. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-763","name":"Assisted external rotation","variation":"With dowel","video":{"playbackId":"5OYFpyjLScz9b4Ze1yX02OiTj31C8arLkoCntvaQdHTk","thumbnailTimestamp":8.06,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Dowel"],"equipmentShown":["Exercise mat","Dowel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with the working arm resting on a rolled up towel by your side with your elbow bent to 90 degrees, holding a dowel against the palm of the working hand. Keeping your elbow pinned to your side, press the dowel into your palm, rotating your arm outward, as far as youâre comfortable. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-764","name":"Assisted shoulder abduction","variation":"With dowel","video":{"playbackId":"pugj9N1xEFzTh3DYtEjMxnYC02MQbiCcja5024P7QGmC8","thumbnailTimestamp":3.94,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Dowel"],"equipmentShown":["Exercise mat","Dowel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your arms extended, holding a dowel against the palm of the working hand. Keeping your arms extended, press the dowel into your palm, moving your arm out to the side, as far as youâre comfortable. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-765","name":"Assisted floor press","variation":"With dowel","video":{"playbackId":"eq8SF7Dgd02lyil9KLhjPWpBUKDtm7023m24NkThZBUSI","thumbnailTimestamp":5.04,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Dowel"],"equipmentShown":["Exercise mat","Dowel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back holding a dowel above your chest with both hands. Using your unaffected side to assist the affected one, press the dowel toward the ceiling, extending your arms as far as youâre comfortable. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-766","name":"Sitting shoulder snatch","variation":"With weights","video":{"playbackId":"Cga02WvZyp02wYAKA43KpOoYqO4KNbHFaFnseHmptjADE","thumbnailTimestamp":10.67,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s","Bench"],"equipmentShown":["Weight/s","Bench"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with your arms hanging at your sides, holding a weight in each hand with your palms facing back. Snatch the weights up, driving your elbows toward the ceiling and rotating your arms upward. Catch the weights in the top position, holding them upright with your elbows in line with your shoulders. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, choosing a weight that you can handle comfortably.","tips":null,"steps":[]},{"id":"EHE-767","name":"Piriformis stretch","variation":"","video":{"playbackId":"500GUvzw2atNrdmgjnkeoIkwgDbMIx1J679WFLpsC01g8","thumbnailTimestamp":6.45,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Lower back"],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":["Piriformis"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Lying on your back with your legs extended. Grab the working leg by the knee and gently pull it toward the opposite shoulder, feeling a stretch in your glute and hip area. Hold the stretch for the indicated time before relaxing. You can deepen the stretch by pulling your knee further toward your shoulder.","tips":null,"steps":[]},{"id":"EHE-768","name":"Glute bridge","variation":"With thigh squeeze","video":{"playbackId":"rEOmOhZhR7p4UILU3MpAoFr4wIFbo02Y01ji025LEOr0224","thumbnailTimestamp":11.5,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Foam roller"],"equipmentShown":["Exercise mat","Foam roller"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your knees bent and feet flat on the ground, place a foam roller between your thighs, just above your knees. Use your inner thigh muscles to squeeze the foam roller firmly. Keeping your core engaged, raise your hips toward the ceiling, forming a straight line from your shoulders to your knees. Then, lower your hips back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-771","name":"Standing fire hydrant","variation":"With resistance band","video":{"playbackId":"q7sXQk42Otza02xq3cmAUz4iqcxZvvPGzuAlC4v1dyYs","thumbnailTimestamp":6.9,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Looped resistance band","Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart and a resistance band around your thighs, just above your knees. Keeping your knees bent and your hands on your hips, raise the working leg out to the side, against the bandâs resistance. Then lower it back to the starting position to complete one repetition. Focus on keeping your back straight and core engaged, ensuring the movement comes from the hip.","t
1ips":null,"steps":[]},{"id":"EHE-772","name":"Elevated clamshell","variation":"With resistance band","video":{"playbackId":"HB02stlPEfHep5HbqQbV3fXVhDaFQCVXkdnxEV5l4Co00","thumbnailTimestamp":13.57,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Exercise mat","Looped resistance band"],"targetedMuscles":["Gluteus medius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on the non-working side, with your legs stacked and knees bent, with a resistance band around your thighs, just above your knees. Engage your core, raising your waist slightly off the ground, then raise your feet, holding them together in line with your back. Keeping your feet in contact, raise the top leg toward the ceiling. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-773","name":"Side plank clamshell","variation":"With resistance band","video":{"playbackId":"Ojseo1BulTxfuL4CLRAi5WoUTFSk7M35n2wzO7ynyMk","thumbnailTimestamp":11.57,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Core"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Exercise mat","Looped resistance band"],"targetedMuscles":["Gluteus medius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your side, with your legs stacked and knees bent, with a resistance band around your thighs just above your knees. Keeping your core engaged, prop yourself up on your forearm and raise your hips into a side plank while simultaneously raising your top leg toward the ceiling, rotating your hips outward, against the bandâs resistance. Then lower your hips and leg back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-774","name":"Single leg Romanian deadlift","variation":"With knee drive","video":{"playbackId":"44ggJa8cQdRLg9HuRJqwqflx4b801JUIpNvENTSMbxOw","thumbnailTimestamp":8.97,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["Chair","Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight near a wall or a stable chair for support. Raise the non-working leg off the ground, maintaining a slight bend in the knee of the working leg. Keeping your back straight and your core engaged, hinge at your hips and lower your torso toward the ground, while extending the non-working leg behind you. Lower yourself as far as youâre comfortable. Then, raise yourself back to the starting position, driving the knee of the non-working leg toward your chest to complete one repetition. Focus on driving the movement with your hips, keeping your back straight and core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-776","name":"Quad contractions","variation":"With knee hanging","video":{"playbackId":"zkcPIVx2Cvvy3FMv01027KT9J01CeLENEuxIgFngJjfXXs","thumbnailTimestamp":10.51,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":"Isometric","secondaryTypes":["Strength","Strength.Isometric"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat","Towel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting on the ground with the working leg extended in front of you and a rolled-up towel or similar support placed under your ankle, allowing your knee to hang freely. Squeeze the quadriceps muscle at the front of your thigh, gently pressing the back of your knee down toward the ground as you try to straighten your knee as far as youâre comfortable. Hold the contraction for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-777","name":"Quad contractions","variation":"","video":{"playbackId":"BqcjPcheDRZHCuHtwKxSqN02tnWdEwRdpyams7Bd00YSg","thumbnailTimestamp":6.84,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":"Isometric","secondaryTypes":["Strength","Strength.Isometric"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting on the ground with the working leg extended in front of you. Squeeze the quadriceps muscle at the front of your thigh, gently pressing the back of your knee toward the ground as you try to straighten your knee as far as youâre comfortable. Hold the contraction for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-779","name":"Passive knee extension","variation":"With sandbag","video":{"playbackId":"vslVCCItorAacIVHJ5A3DdfOg7JCh4kchUheX6B00VBk","thumbnailTimestamp":7.5,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"PROM","primaryTypes":["Mobility","Mobility.PROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Sandbag"],"equipmentShown":["Chair","Sandbag"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":600,"instructions":"Sitting comfortably with the affected leg extended on a chair in front of you, allowing your knee to hang freely. Place a sandbag or a similar weighted object over your thigh, just above your knee. Relax and allow gravity to gently mobilize your knee, maintaining the position for the indicated time. You should feel a gentle stretch that might be slightly uncomfortable but still within a tolerable range. Periodically contract the muscles at the front of your thigh throughout the exercise and follow up with general movement afterward to alleviate any stiffness that may occur.","tips":null,"steps":[]},{"id":"EHE-780","name":"Isometric neck side flexion","variation":"","video":{"playbackId":"d5u9GyCqBmF7VWcU02qkDIpDhU3D2AjRb2HYtfyicXhE","thumbnailTimestamp":12.72,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting comfortably with your back straight and your shoulders relaxed. Place your palm on the working side of your head, just above your ear, and press against it to create resistance. Without moving your head, attempt to flex your neck to the side against the resistance. Hold for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-783","name":"Isometric neck flexion","variation":"","video":{"playbackId":"lOVbOp4Dpdd79zHpU1vxIm4DJY9HEZ3aP8jINHRAFQE","thumbnailTimestamp":17.5,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting comfortably with your back straight and your shoulders relaxed. Place your fingers underneath your chin and press upward to create resistance. Gently press your chin downward into your fingers, as if you were starting to nod, while keeping your head still. Hold for the indicated time before relaxing to complete one repetition. After each repetition, take a moment to loosen your shoulders and neck before continuing. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-784","name":"Isometric neck rotation","variation":"","video":{"playbackId":"tPnAbmMlybhiwsFRhvEEWMMiz6loT3UZ6jeFOuQvGDg","thumbnailTimestamp":17.09,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting comfortably with your back straight and your shoulders relaxed. Place your palm against the front of your chin on the working side to create resistance. Gently press your chin into your fingers, as if you were starting to turn your head toward your shoulder, while keeping your head still. Hold for the indicated time before relaxing to complete one repetition. After each repetition, take a moment to loosen your shoulders and neck before continuing. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-785","name":"Isometric neck extension","variation":"","video":{"playbackId":"HI8w3FN3HDx00TUgvbQsSXhdLWiXoONjOEx1pVCz5oBY","thumbnailTimestamp":14.56,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting comfortably with your back straight and your shoulders relaxed. Place your fingers on top of your chin and press downward to create resistance. Gently press your chin into your fingers, as if you were starting to look upward, while keeping your head still. Hold for the indicated time before relaxing to complete one repetition. After each repetition, take a moment to loosen your shoulders and neck before continuing. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-786","name":"Passive knee extension","variation":"Bodyweight","video":{"playbackId":"7YMEv9udlThyTSpUH00GZXgO7KJt54FO9cghdVeu2cPg","thumbnailTimestamp":7.75,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"PROM","primaryTypes":["Mobility","Mobility.PROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":600,"instructions":"Sitting comfortably with the affected leg extended on a chair in front of you, allowing your knee to hang freely. Relax and allow gravity to gently mobilize your knee, maintaining the position for the indicated time. You should feel a gentle stretch that might be slightly uncomfortable but still within a tolerable range. Periodically contract the muscles at the front of your thigh throughout the exercise and follow up with general movement afterward to alleviate any stiffness that may occur.","tips":null,"steps":[]},{"id":"EHE-787","name":"Kneeling neck extension","variation":"","video":{"playbackId":"VWVDrL1IvC7FthxteOHPdpuM02rbHz5GqaPcQU00lkJ58","thumbnailTimestamp":9.62,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":["Upper back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Kneeling with your head and neck in a neutral position, looking directly toward the ground. Start by tilting your head down in a nodding motion, gently tucking your chin in. Then raise your head toward the ceiling, extending your neck, as far as youâre comfortable before returning to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring it comes from your neck, and avoid extending your chin excessively when raising your head.","tips":null,"steps":[]},{"id":"EHE-788","name":"Lying chin tuck","variation":"","video":{"playbackId":"ZL8BVBCaN1nM2fQ7xY3J49raKcXfktRHNO22VcKrEec","thumbnailTimestamp":8.63,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":["Upper back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your head and neck in a neutral position, looking directly toward the ceiling. Tilt your head forward in a nodding motion, gently tucking your chin in. Then return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring it comes from your neck, and avoid pressing the back of your head into the ground.","t
1ips":null,"steps":[]},{"id":"EHE-789","name":"Forearm pronation","variation":"With resistance band","video":{"playbackId":"3R00AbFbolQJJ4vqz5BZxp02a1oCOnyIhPaVHtWPNg9wk","thumbnailTimestamp":15.22,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Long resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with a resistance band attached to a stationary object at about elbow height, to the side of the working arm. Bend your elbow to 90 degrees, and hold the band with your palm facing up. Keeping your elbow pinned to your side, rotate your forearm inward, against the bandâs resistance, so that your palm faces down. Then return to the starting position to complete one repetition. Focus on keeping your elbow still, ensuring the movement comes from your forearm.","tips":null,"steps":[]},{"id":"EHE-790","name":"Forearm supination","variation":"With resistance band","video":{"playbackId":"5VPQJUVo5TcpdY17WHQPzsdbnyPJfNISrV2p6Ca1h64","thumbnailTimestamp":15.67,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Long resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with a resistance band attached to a stationary object at about elbow height, to the side of the non-working arm. Bend your elbow to 90 degrees, and hold the band with your palm facing down. Keeping your elbow pinned to your side, rotate your forearm outward, against the bandâs resistance, so that your palm faces up. Then return to the starting position to complete one repetition. Focus on keeping your elbow still, ensuring the movement comes from your forearm.","tips":null,"steps":[]},{"id":"EHE-791","name":"Lying elbow extension","variation":"With weight","video":{"playbackId":"sYFwhn5tEdmbRYkUW6L3wgx5hkP9qnr01ePTivDU8ND4","thumbnailTimestamp":9.45,"aspectRatio":0.5625},"primaryArea":["Elbow"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s","Bench"],"equipmentShown":["Weight/s","Bench"],"targetedMuscles":["Triceps brachii"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back on a bench, holding a weight overhead, with your arms fully extended. Keeping your upper arms still, slowly lower the weight towards your forehead, as far as youâre comfortable. Then raise the weight back to the starting position to complete one repetition. Focus on keeping your upper arms steady, ensuring the movement comes from your elbows.","tips":null,"steps":[]},{"id":"EHE-792","name":"Resisted radial deviation","variation":"With resistance band","video":{"playbackId":"T9GWTex5Mn3kVJBBbAbowpy01Fbky02bd4XYV9TwlH01Xo","thumbnailTimestamp":19.29,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Chair","Table","Looped resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with the working arm resting on a table by your side, with your wrist hanging off the edge. Hold one end of a resistance band in your working hand with your thumb facing up, and the other end in your non-working hand below, pulling it down to create tension. Keeping your forearm steady, raise your hand by moving your wrist toward your thumb side, against the bandâs resistance, as far as youâre comfortable. Then lower your hand back to the starting position to complete one repetition.","tips":null,"steps":[]},{"id":"EHE-794","name":"High plank","variation":"With weight transfer","video":{"playbackId":"FViJ25y5tAMIOnHRFTGwROsSMG7Y00lY3zi2007YKr27s","thumbnailTimestamp":9.04,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Exercise mat","Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"In a high plank position, with your hands roughly shoulder-width apart and your feet roughly hip-width apart, place a weight to one side of your body. Keeping your core engaged and your hips stable, reach across your body with one hand to move the weight to the opposite side. Then return your hand to the plank position and repeat the movement on the other side. Continue alternating sides for the indicated time before relaxing. Focus on maintaining good form and stability, gradually increasing the duration as you progress.","tips":null,"steps":[]},{"id":"EHE-795","name":"Bent leg taps","variation":"","video":{"playbackId":"v8kGM9hMf01iTDMKi38DMa6y1YGDlI00hsrYta0002zp3ww","thumbnailTimestamp":11.02,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Lying on your back with your knees bent and feet flat on the ground, hip-width apart. Keeping your back in a neutral position, engage your core muscles as if you were tightening a belt around your waist just a notch tighter, creating a gentle contraction. Maintaining the engagement, raise your feet off the ground, bringing both knees above your hips, and hold the position. Then alternate between slowly tapping each foot to the ground, as far away from you as youâre comfortable. Continue for the indicated time before relaxing. Focus on keeping your hips stable and your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-797","name":"Forward step-down","variation":"With full step","video":{"playbackId":"tBDZBxpp026DivqdCBKVimsEsOE2SyvkmkL2sUObC02PQ","thumbnailTimestamp":7.77,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip","Foot and ankle"],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["Step","Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight on a step, near a wall or a stable chair for support. Keeping the working leg on the step, slowly step forward, lowering the non-working leg to the ground in front of you. Then push through the back foot to raise yourself back up to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, using the support as needed.","tips":null,"steps":[]},{"id":"EHE-798","name":"Box step-up","variation":"With weights","video":{"playbackId":"Ir786LpdK3WfNQhgi6t5Fp016ncHZxmJ75x00Q1Z5W6qg","thumbnailTimestamp":8.94,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":["Foot and ankle"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Box","Weight/s"],"equipmentShown":["Box","Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, facing a stable box, holding a weight in each hand. Place the working leg on the box and push through it to raise yourself up so you are standing tall at the top. Then step back down to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-799","name":"Lesser toe flexion","variation":"With massage ball","video":{"playbackId":"yTBhDgFmZ2mRw9szcnl008hZiq9wD00t6ql401Sg801MVE4","thumbnailTimestamp":12.55,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Mobility","secondarySubtype":"AROM","secondaryTypes":["Mobility","Mobility.AROM"],"equipmentNeeded":["Massage ball"],"equipmentShown":["Chair","Massage ball"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with a massage ball under the ball of the working foot. Keeping your big toe still, apply gentle pressure to the ball and flex your lesser toes, pulling them down toward the ground. Then return them back to the starting position to complete one repetition. Focus on keeping your big toe still, ensuring the movement comes from the other four toes.","t
1ips":null,"steps":[]},{"id":"EHE-8","name":"Ankle dorsiflexion","variation":"With resistance band","video":{"playbackId":"Wg01Eq02tEKcDv8W00qeFp6eQDyuAC8wTSOmOUdBd3L5Fo","thumbnailTimestamp":20,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Chair","Looped resistance band"],"targetedMuscles":["Tibialis anterior"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with your feet flat on the ground. Loop a resistance band around the base of your toes and raise the working foot off the ground, creating tension in the band. Keeping your leg stable, pull your foot back, bringing your toes toward your shin against the bandâs resistance, ensuring the movement comes from your ankle. Then return it to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":["In a sitting position, place a resistance band around your feet, as close to your toes as possible.","Bring the working leg up until you feel tension in the band and hold it there.","Then pull your foot back toward your shin, against the resistance of the band, ensuring the movement comes only from the foot and ankle.","Each repetition consists of a controlled pull, a 2 second hold at the top, and a controlled lowering."]},{"id":"EHE-800","name":"Big toe flexion","variation":"With massage ball","video":{"playbackId":"NhBrFqlWRBxpIYcR01BQgK002m7sKpwU1TKynR9WmUaNs","thumbnailTimestamp":7.29,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Mobility","secondarySubtype":"AROM","secondaryTypes":["Mobility","Mobility.AROM"],"equipmentNeeded":["Massage ball"],"equipmentShown":["Chair","Massage ball"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with a massage ball under the ball of the working foot. Keeping your lesser toes still, apply gentle pressure to the ball and flex your big toe, pulling it down toward the ground. Then return it back to the starting position to complete one repetition. Focus on keeping your other four toes still, ensuring the movement comes from the big toe.","tips":null,"steps":[]},{"id":"EHE-801","name":"Transverse arch mobilization","variation":"","video":{"playbackId":"s68kCYGbMBC026aDvrF3raFPX02ErweKvfC2HlRoSjOSg","thumbnailTimestamp":4.72,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Release","primarySubtype":"Self massage","primaryTypes":["Release","Release.Self massage"],"secondaryType":"Mobility","secondarySubtype":null,"secondaryTypes":["Mobility"],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Sitting with the working foot resting on your opposite thigh. Press your thumbs firmly into your sole, just under the ball of your foot and pull the sides of your foot inward, mobilizing the transverse arch. Then relax your grip before repeating. Continue for the indicated time, focusing on increasing the range as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-802","name":"Toe extension mobilization","variation":"","video":{"playbackId":"XPla902X01iEgWZ2Rb025pcjXdnuUwMgCmLwS7SxROmfVo","thumbnailTimestamp":5.58,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with the working foot flat on the ground. Keeping the ball of your foot on the ground, gently raise your heel toward the ceiling, as far as youâre comfortable, without pressing your foot down excessively. Then lower your heel back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-803","name":"Towel curl","variation":"Inward","video":{"playbackId":"WTmFs7eX00AkYV1aU3BKyt02Vj02tknpGaOapQ01l8TTav4","thumbnailTimestamp":4.95,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Mobility","secondarySubtype":null,"secondaryTypes":["Mobility"],"equipmentNeeded":["None"],"equipmentShown":["Chair","Towel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with a towel placed to the outside of the working foot. Use your toes to grab the towel and pull it toward the midline of your body. Then relax and release the towel to complete one repetition. Focus on keeping your leg still, ensuring the movement comes from the foot and ankle.","tips":null,"steps":[]},{"id":"EHE-804","name":"Towel curl","variation":"Outward","video":{"playbackId":"ldtkkvCfgLFuWxtpVKK5zOUkB5guhNLUfunG600Oe00vY","thumbnailTimestamp":2.28,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Mobility","secondarySubtype":null,"secondaryTypes":["Mobility"],"equipmentNeeded":["None"],"equipmentShown":["Chair","Towel"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting with a towel placed to the inside of the working foot. Use your foot to grab the towel and push it away from the midline of your body. Then relax and release the towel to complete one repetition. Focus on keeping your leg still, ensuring the movement comes from the foot and ankle.","tips":null,"steps":[]},{"id":"EHE-805","name":"Bent knee raises","variation":"With extension","video":{"playbackId":"j16bx67xfkM3miPxMtcR9p6hRqF6A3DRChFYe1zBpwc","thumbnailTimestamp":7.13,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Lying on your back with your knees bent and feet flat on the ground, hip-width apart. Keeping your back in a neutral position, engage your core muscles, as if you were tightening a belt around your waist just a notch tighter, creating a gentle contraction. Maintaining the engagement, raise your foot off the ground, bringing your knee above your hip and extend your leg as far as youâre comfortable. Then return to the starting position and repeat the movement on the other side. Continue alternating between sides for the indicated time before relaxing. Focus on keeping your hips stable and your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-806","name":"Straight leg taps","variation":"","video":{"playbackId":"02bYeyU7BPmY02802dssVJhQ6QJRAokZ11h8P7A01KVtn2A","thumbnailTimestamp":12.33,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Lying on your back with your knees bent and feet flat on the ground, hip-width apart. Keeping your back in a neutral position, engage your core muscles as if you were tightening a belt around your waist just a notch tighter, creating a gentle contraction. Maintaining the engagement, raise your feet off the ground, bringing both knees above your hips, and hold the position. Then alternate between slowly extending and lowering each leg, tapping your heel to the ground, as far away from you as youâre comfortable. Continue for the indicated time before relaxing. Focus on keeping your hips stable and your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-807","name":"Active neck side flexion","variation":"","video":{"playbackId":"DNjUOTBOuugk4XhC01j1oqGPH3jst02klTUXyHdmfE4wQ","thumbnailTimestamp":10.5,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":["Upper back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Sitting comfortably with your back straight and your shoulders relaxed. Alternate between flexing your neck to each side, as far as youâre comfortable, gently tilting your head to one side, bringing your ear toward your shoulder. Then, gently tilting your head to the opposite side, bringing your ear toward the other shoulder. Continue for the indicated time before relaxing. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-808","name":"Active neck flexion and extension","variation":"","video":{"playbackId":"s00otTlwxS008tGSb019jJE8vWMmKJN7rKUYWrJ01ElPYLU","thumbnailTimestamp":10.88,"aspectRatio":0.5625},"primaryArea":["Neck"],"secondaryArea":["Upper back"],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Sitting comfortably with your back straight and your shoulders relaxed. Alternate between flexing and extending your neck as far as youâre comfortable, gently tilting your head down in a nodding motion, bringing your chin toward your chest. Then, gently tilting your head back, looking up toward the ceiling. Continue for the indicated time before relaxing. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-809","name":"Single arm row","variation":"With weight","video":{"playbackId":"hi6C01McX3i02PuFptrBRaDAweTzSWnQkK02OxmhoF9JbA","thumbnailTimestamp":14.18,"aspectRatio":0.5625},"primaryArea":["Upper back","Elbow"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Bench","Weight/s"],"equipmentShown":["Bench","Weight/s"],"targetedMuscles":["Latissimus dorsi"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Leaning on a bench with the knee and hand of the non-working side supporting you, so your torso is parallel to the ground. Let your working arm hang below your shoulder, holding a weight in y
1our hand. Keeping your back straight and your core engaged, pull the weight up toward your chest, driving your elbow back toward the ceiling. Then slowly lower the weight back to the starting position to complete one repetition.","tips":null,"steps":[]},{"id":"EHE-811","name":"Crunches","variation":"With exercise ball","video":{"playbackId":"ixTacrk2G9lBKxXmrZiDJUtagGfuj00j00300X1juVDxpk","thumbnailTimestamp":13.77,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Exercise ball"],"equipmentShown":["Exercise mat","Exercise ball"],"targetedMuscles":["Rectus abdominis"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on an exercise ball with your feet flat on the ground, hip-width apart. Begin by walking your feet forward and lowering your back onto the ball, so that it supports your lower back and hips. Place your hands behind your head or cross them over your chest. Keeping your core engaged, raise your shoulders and upper back toward the ceiling. Hold briefly at the top, then slowly lower yourself back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-812","name":"Sitting oblique crunches","variation":"With exercise ball","video":{"playbackId":"giXvzd5DJVz2Qq02VVfkR1DjwaV5H7TBfEJwTvTwyUhM","thumbnailTimestamp":6.87,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Exercise ball"],"equipmentShown":["Exercise mat","Exercise ball"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on an exercise ball with your knees bent and feet flat on the ground. Keeping your core engaged, extend one leg out in front of you and reach your opposite hand toward your toes. Then return to the starting position and repeat the movement on the other side to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-813","name":"Dead bug","variation":"With exercise ball","video":{"playbackId":"nZKBcczPAkOe005V4F00pjIHJO647gLwD8w2HYVXz00IkU","thumbnailTimestamp":13.57,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Lower back","Hip","Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Exercise ball"],"equipmentShown":["Exercise mat","Exercise ball"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your arms extended toward the ceiling and your knees above your hips, bent to 90 degrees, holding an exercise ball between your hands and knees. Keeping your core engaged, slowly lower one arm and the opposite leg toward the ground, forming a straight line from your hand to your heel, without dropping the ball. Then return to the starting position and repeat the movement on the other side to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-814","name":"Walking lunge","variation":"With weight","video":{"playbackId":"XGVPb7y3RgRtLSafkk00gwF2B5302qw7ja7lTyjxTQTJ8","thumbnailTimestamp":9.83,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, with your feet shoulder-width apart, holding a weight in each hand. Keeping your back straight and your core engaged, take a step forward and lower your hips down, as far as youâre comfortable or until the back knee is just above the ground. Then push through the front foot to bring your back leg forward, raising yourself back up before stepping into the next lunge. Continue walking forward for the indicated number of repetitions, alternating legs with each step. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-815","name":"Double arm carry","variation":"With weight","video":{"playbackId":"G7yohZcCQiHuQtyKqNYeqSLZbY
102yBcCXWtbPsqH9rgQ","thumbnailTimestamp":10.59,"aspectRatio":0.5625},"primaryArea":["Upper back","Core"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Standing straight with your feet hip-width apart, holding a weight in each hand with your arms hanging at your sides. Keeping your back straight and your core engaged, walk forward for the indicated time before relaxing. Focus on maintaining good form and stability, gradually increasing the weight or duration as you progress.","tips":null,"steps":[]},{"id":"EHE-816","name":"Explosive forward lunge","variation":"","video":{"playbackId":"vNdhiYLty5COmsdRRG00sI5T2ky4ubU013pYEqesjbBNk","thumbnailTimestamp":5.06,"aspectRatio":0.5625},"primaryArea":["Knee","Hip"],"secondaryArea":["Foot and ankle"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Jumps","secondarySubtype":null,"secondaryTypes":["Jumps"],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart. Keeping your back straight and your core engaged, lunge forward in a running motion, catch your weight on the front foot and lower your hips until the back knee is just above the ground. Then push back to the starting position to complete one repetition. Focus on generating as much power as youâre comfortable with in each lunge, gradually increasing the intensity as you progress.","tips":null,"steps":[]},{"id":"EHE-818","name":"Straight leg raise","variation":"","video":{"playbackId":"z2j6M9zdfaZNAgWx5uAPfz8QKFExoWQHk029GxWiCa3E","thumbnailTimestamp":9.7,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on the ground with the working leg extended, and your arms behind you for support. Keeping your leg straight, raise it towards the ceiling, as far as youâre comfortable. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":"If you have had a hip replacement, itâs important to avoid moving your hip past 90 degrees of flexion to minimize the risk of complications.","steps":[]},{"id":"EHE-819","name":"Straight leg hip flexion","variation":"With resistance band","video":{"playbackId":"v2WZP61tgHPQqHvoaNSj008J3QJ5Krz4KdEdX00WrPvQ4","thumbnailTimestamp":13.64,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Chair","Long resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight near a wall or a stable chair for support, with a resistance band attached to a stationary object at ankle height behind you, looped around the ankle of the working leg. Keeping the working leg straight, raise it straight out in front of you, against the bandâs resistance. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":"If you have had a hip replacement, itâs important to avoid moving your hip past 90 degrees of flexion to minimize the risk of complications.","steps":[]},{"id":"EHE-820","name":"Standing hip abduction","variation":"With resistance band","video":{"playbackId":"5WFOcGdQ7aQL2OkVGr00URIgKijVrISf4uwqWMI9E02IE","thumbnailTimestamp":14.65,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Chair","Long resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight, facing a wall or a stable chair for support, with a resistance band attached to a stationary object at ankle height to the side of the non-working leg, looped around the ankle of the working leg. Keeping your hips aligned, raise the working leg out to the side, against the bandâs resistance. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring the knee of the working leg stays behind your hips throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-821","name":"Hip flexion knee drive","variation":"With resistance band","video":{"playbackId":"P99ogq7TKVy6vWLaZjiUQoB5YIiWQvSVYUcZgb5W6Cw","thumbnailTimestamp":6.05,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["Resistance band"],"equipmentShown":["Long resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with a resistance band attached to a stationary object behind you, looped around the ankle of the working leg. Keeping your back straight and your core engaged, drive the knee of the working leg toward your chest, against the bandâs resistance, using your arms for balance. Then lower your leg back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":"If you have had a hip replacement, itâs important to avoid moving your hip past 90 degrees of flexion to minimize the risk of complications.","steps":[]},{"id":"EHE-822","name":"Standing hip extension","variation":"With resistance band","video":{"playbackId":"a958zSexIznuRid01dkAwQxvXr01FQbYK5IulHMij32to","thumbnailTimestamp":13.86,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Resistance band"],"equipmentShown":["Chair","Long resistance band"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight near a wall or a stable chair for support, with a resistance band attached to a stationary object at ankle height in front of you, looped around the ankle of the working leg. Keeping your hips aligned, raise the working leg back toward the ceiling, against the bandâs resistance. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your hips stay in line and that you donât round your lower back.","tips":null,"steps":[]},{"id":"EHE-823","name":"Active inversion and eversion","variation":"","video":{"playbackId":"EBoYVz01hkSxIgck02RADJbqMBDf600ip1qmjFh2xNKk4I","thumbnailTimestamp":3.5,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Sitting with your heels on the ground. Alternate between rotating your feet inward, toward the midline of your body, and outward, away from the midline, as far as youâre comfortable, ensuring the movement comes from your ankles. Continue for the indicated time before relaxing while focusing on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-824","name":"Step over","variation":"With full step","video":{"playbackId":"lJHrXcjARV0202PcC571oqiEPXPFBj2f81QutvSopdj00c","thumbnailTimestamp":4.55,"aspectRatio":0.5625},"primaryArea":["Foot and ankle","Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Balance","secondarySubtype":null,"secondaryTypes":["Balance"],"equipmentNeeded":["None"],"equipmentShown":["Chair","Step"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight near a wall or a stable chair for support, with the working foot on a low step or a book in front of you. Shift your weight onto the front foot and raise the back foot off the ground, bringing it over the step and taking a full step forward, placing your back foot on the ground in front of you. Then step back over the step, returning to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-825","name":"Bicep curl to overhead press","variation":"","video":{"playbackId":"Kq6dye02hH7rOquHE5hZ4qVkeKFYjraAqSh7G01k01sPFQ","thumbnailTimestamp":16.23,"aspectRatio":0.5625},"primaryArea":["Shoulder","Elbow"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s"],"equipmentShown":["Chair","Weight/s"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting comfortably with your back straight, and your arms hanging at your sides, holding a weight in each hand. Keeping your elbows close to your sides, curl the weights upward, gradually rotating your arms as you bring them toward your shoulders. From there, press the weight overhead, fully extending your arms. Then slowly reverse the movement returning to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-827","name":"Hip flexor stretch","variation":"With supp
1ort","video":{"playbackId":"U3mTffppQ3011sO02Z5fai7sFyXMu9qSkG1Kd8V5ab6Vk","thumbnailTimestamp":7.2,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Iliopsoas"],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight near a wall or a stable chair for support, with your feet hip-width apart. Begin by tilting your pelvis under you, pulling your tailbone toward your stomach. Step forward with the non-working leg, keeping the working leg on the ground behind you, and gently press your hips forward, feeling a stretch along the front of the hip of the back leg. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":[]},{"id":"EHE-828","name":"Hip adductor stretch","variation":"With support","video":{"playbackId":"EU5PiItwefMEKGFTz6nE01WYol5AlZEyy01E4Qz7agrdM","thumbnailTimestamp":8.17,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight facing a wall or a stable chair for support, with your feet wider than shoulder-width apart. Keeping your back straight, shift your weight to the non-working leg and squat down over it, as far as youâre comfortable, leaving the working leg straight, feeling a stretch along your inner thigh. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":[]},{"id":"EHE-829","name":"Straight leg hip flexion","variation":"Bodyweight","video":{"playbackId":"XQ4J6aT8Dtyo9wzx4ByJhKC2b4loSLifgiJxTqrzPYk","thumbnailTimestamp":4.86,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight near a wall or a stable chair for support. Keeping the working leg straight, raise it straight out in front of you, as far as youâre comfortable. Then lower it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":"If you have had a hip replacement, itâs important to avoid moving your hip past 90 degrees of flexion to minimize the risk of complications.","steps":[]},{"id":"EHE-830","name":"Assisted knee extension","variation":"With isometric hold","video":{"playbackId":"xIXPKZRzpFES1xSY8ITlMVp1QPrRv4qmJ9G7Ej00RdRk","thumbnailTimestamp":4.98,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"PROM","primaryTypes":["Mobility","Mobility.PROM"],"secondaryType":"Strength","secondarySubtype":"Isometric","secondaryTypes":["Strength","Strength.Isometric"],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting comfortably, place the good leg behind the affected leg. Then use the good leg to press the affected leg forward, extending your knee as far as youâre comfortable. Once extended, remove the support from the good leg and hold the position for the indicated time before relaxing to complete one repetition. Focus on activating the quadriceps muscles at the front of your thigh, gradually increasing the intensity as you progress.","tips":null,"steps":[]},{"id":"EHE-831","name":"Passive knee flexion","variation":"With seated weight shift","video":{"playbackId":"nkPXXu9XEmZUiJg17sBKitzG1vnEE6wXKIZeyIQuBEs","thumbnailTimestamp":6.12,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"PROM","primaryTypes":["Mobility","Mobility.PROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":null,"instructions":"Sitting comfortably with the knee of the affected leg bent as far as youâre comfortable. Keeping your foot firmly planted on the ground, gently shift your weight forward, moving over the edge of the chair to gradually bend your knee further. Once you reach the maximum bend youâre comfortable with, hold the position for a few seconds before returning to the starting position to complete one repetition. Focus on keeping the movement within a comfortable range, gradually increasing it as you progress.","tips":null,"steps":[]},{"id":"EHE-832","name":"Lying hip flexion","variation":"With heel slide","video":{"playbackId":"VjvSEVRQYSK2j4xahWXw
1QuDeRXx1HYUjs1OJ4Y6TjQc","thumbnailTimestamp":7.51,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with your legs extended. Gently slide the heel of the working leg toward your glutes and raise it off the ground, bringing your knee above your hips. Hold briefly, then lower your leg and slide your heel back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":"If you have had a hip replacement, itâs important to avoid moving your hip past 90 degrees of flexion to minimize the risk of complications.","steps":[]},{"id":"EHE-833","name":"Single leg knee fall out","variation":"","video":{"playbackId":"ksj800nbEkdNMdvIy602ZTP3oxk4iuu4WjCuP02oqcKLTQ","thumbnailTimestamp":9.8,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":"Strength","secondarySubtype":null,"secondaryTypes":["Strength"],"equipmentNeeded":["None"],"equipmentShown":["Exercise mat"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back with the working leg bent and your foot flat on the ground. Keeping your foot on the ground, gently lower your knee out to the side, as far as youâre comfortable. Then bring it back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":[]},{"id":"EHE-834","name":"Pullover","variation":"With weight","video":{"playbackId":"FfyMuH1NTDSNTbykenzFKZnbndWRW8UR1vL1SdKQpgw","thumbnailTimestamp":13.76,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Mobility","secondarySubtype":null,"secondaryTypes":["Mobility"],"equipmentNeeded":["Weight/s","Bench"],"equipmentShown":["Weight/s","Bench"],"targetedMuscles":["Latissimus dorsi"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"In a bridge position, with your upper back resting on a bench, holding a weight overhead with your arms fully extended. Keeping your arms extended and your core engaged, slowly lower the weight over your head, as far as youâre comfortable. Then raise the weight back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, choosing a weight that you can handle comfortably.","tips":null,"steps":[]},{"id":"EHE-836","name":"Side-lying T lifts","variation":"With weight on bench","video":{"playbackId":"5sBph1prguq004C727Ce1mro902j5O3o02VVM500IMBlpJU","thumbnailTimestamp":11.79,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Weight/s","Bench"],"equipmentShown":["Weight/s","Bench"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your side on a bench with the working arm extended in front of you, hanging to the side of the bench, holding a weight in your hand with your palm facing inward. Keeping your arm extended, raise the weight toward the ceiling until it is directly over your shoulder. Then lower it back to the starting position to complete one repetition. Focus on keeping your elbow straight throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-837","name":"Isometric shoulder abduction","variation":"Straight elbow","video":{"playbackId":"l1SdtS7mW1Ay02IWCM5NS5EzDRIazmJLmZqW1DSnK6F4","thumbnailTimestamp":3.93,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Standing straight with the working arm extended against a wall by your side. Press your arm against the wall, holding for the indicated time before relaxing to complete one repetition. Gradually increase the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-838","name":"Wrist extensor stretch","variation":"Against wall","video":{"playbackId":"pjjyk6eJE6u9ICStifl027jzTNrnRO1fRE3MDukKJKjA","thumbnailTimestamp":13.59,"aspectRatio":0.5625},"primaryArea":["Wrist and hand"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"Static stretch","primaryTypes":["Mobility","Mobility.Static stretch"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Wall"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight facing a wall. With the working arm fully extended in front of you, place your palm against the wall with your fingers pointing down, so the underside of your forearm faces up. Use your opposite hand to grab the muscles on the outer side of your forearm and pull them downward, feeling a stretch along the top of your forearm. Hold the stretch for the indicated time before relaxing.","tips":null,"steps":[]},{"id":"EHE-839","name":"Pelvic floor holds","variation":"","video":{"playbackId":"i4Jgy6HjDOjYmjVZA3QMiNX00UBCUb9lMdHtQnVHn1jc","thumbnailTimestamp":5.85,"aspectRatio":0.5625},"primaryArea":["Pelvic floor"],"secondaryArea":[],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":["Levator ani"],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Sitting comfortably with your back straight and your feet flat on the ground. Begin by focu
1sing on the muscles you would use to stop the flow of urine. Gently contract these muscles, as if pulling them up toward your belly button. Hold the contraction for the indicated time before relaxing to complete one repetition. Ensure youâre engaging the pelvic floor muscles, avoiding tension in your abdomen, glutes, or thighs. Focus on maintaining a steady and controlled contraction, gradually increasing the duration as you progress.","tips":null,"steps":[]},{"id":"EHE-845","name":"Knee extension","variation":"","video":{"playbackId":"H01VDzErXTHQiAWn02FjkNlUtI2JD9zdWuDc7ololxY6Y","thumbnailTimestamp":11.6,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Knee extension machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the knee extension machine with your knees bent and the pad resting just above your ankles. Grab the handles with both hands for support and keep your back pressed firmly against the seat. Extend your legs by straightening your knees until they are fully extended, or as far as youâre comfortable. Then slowly lower your legs back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-846","name":"Single leg knee extension","variation":"","video":{"playbackId":"iv02M026YYlOWNPQJO6m4gqzSWZnPW9j00H2F3BdkAd02Vo","thumbnailTimestamp":11.12,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Knee extension machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the knee extension machine with your knees bent and the pad resting just above your ankles. Grab the handles with both hands for support and keep your back pressed firmly against the seat. Extend the working leg by straightening your knee until it is fully extended, or as far as youâre comfortable, while keeping the other leg relaxed. Then slowly lower the working leg back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-847","name":"Eccentric knee extension","variation":"","video":{"playbackId":"bZwITgBjNd6NmTgDd4M56hO7v4TRrZuTVbWwSH1cRyg","thumbnailTimestamp":12.32,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Knee extension machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the knee extension machine with your knees bent and the pad resting just above your ankles. Grab the handles with both hands for support and keep your back pressed firmly against the seat. Extend both legs by straightening your knees until they are fully extended, or as far as youâre comfortable. Then slowly lower the weight back to the starting position using only the working leg to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-850","name":"Leg press","variation":"","video":{"playbackId":"5ZzpF7ub62ufURXJLZEIgBkIwx29TS3lUlkulwvtJI8","thumbnailTimestamp":13.71,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee","Foot and ankle"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Leg press machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the leg press machine with your feet placed on the platform roughly hip-width apart and your knees bent at a comfortable angle. Grab the handles for support and keep your back pressed firmly against the seat. Press the platform away by extending your legs until they are nearly straight, or as far as youâre comfortable. Then slowly bend your knees and return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your knees track in line with your toes.","t
1ips":null,"steps":[]},{"id":"EHE-851","name":"Single leg press","variation":"","video":{"playbackId":"JszqwCQcUGblIv1B883PxL2EaiHwWMCrvi23tbabM9k","thumbnailTimestamp":17.13,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee","Foot and ankle"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Leg press machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the leg press machine with the working leg placed on the platform and the knee bent at a comfortable angle, with the non-working leg relaxed. Grab the handles with both hands for support and keep your back pressed firmly against the seat. Press the platform away by extending the working leg until itâs nearly straight, or as far as youâre comfortable. Then slowly bend the knee and return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your knee tracks in line with your toes.","tips":null,"steps":[]},{"id":"EHE-852","name":"Eccentric leg press","variation":"","video":{"playbackId":"i15eOllbgywpki64ddyb1gGeznS901ePwcmCKUCrmhwg","thumbnailTimestamp":13.64,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee","Foot and ankle"],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Leg press machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the leg press machine with both legs placed on the platform and your knees bent at a comfortable angle. Grab the handles with both hands for support and keep your back pressed firmly against the seat. Press the platform away by extending both legs until theyâre nearly straight, or as far as youâre comfortable. Then carefully remove the non-working leg and slowly bend the knee to return to the starting position using only the working leg to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your knee tracks in line with your toes.","tips":null,"steps":[]},{"id":"EHE-856","name":"Seated hamstring curl","variation":"","video":{"playbackId":"DIzUifvwwNuHW2ectg004YzZJr1AbEc8A3JaLtTzsJUc","thumbnailTimestamp":21.6,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Seated leg curl machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the hamstring curl machine with your back pressed firmly against the seat, with the ankle pad just above your ankles. Curl both legs downward by bending your knees until they are fully flexed, or as far as youâre comfortable. Then slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-857","name":"Eccentric seated hamstring curl","variation":"","video":{"playbackId":"vnuPgg5EUHoOjMb7S02yLdejtXubSwFnv5va01Bpv0100iw","thumbnailTimestamp":14.53,"aspectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":"Eccentric","primaryTypes":["Strength","Strength.Eccentric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Seated leg curl machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the hamstring curl machine with your back pressed firmly against the seat, with the ankle pad just above your ankles. Curl both legs downward by bending your knees until they are fully flexed, or as far as youâre comfortable. Then remove the non-working leg from the pad and slowly return to the starting position using only the working leg to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-866","name":"Single leg seated hamstring curl","variation":"","video":{"playbackId":"pm6IGINRvFWG502Bqp7RiOz5o1ltW2aE007idAPuZV3XQ","thumbnailTimestamp":14.03,"as
1pectRatio":0.5625},"primaryArea":["Knee"],"secondaryArea":["Hip"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Seated leg curl machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the hamstring curl machine with your back pressed firmly against the seat. Place the working leg against the ankle pad while keeping the other relaxed. Curl the working leg downward by bending the knee until it is fully flexed, or as far as youâre comfortable. Then slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-869","name":"Hip thrust","variation":"With barbell","video":{"playbackId":"300f7DOg8DUk1eDgFiqlbmXXNZMFABVu3km02ZUQfz7400","thumbnailTimestamp":9.27,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee","Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell","Bench"],"equipmentShown":["Barbell","Bench"],"targetedMuscles":["Gluteus maximus"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting on the ground with your upper back resting against a bench and your feet flat on the ground, about hip-width apart. Position a barbell securely across your hips, holding it in place with both hands. Start by raising your hips toward the ceiling, forming a straight line from your shoulders to your knees. Then lower your hips down, without touching the ground, and push back to the starting position to complete one repetition. Focus on squeezing your glutes at the top and keeping your core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-871","name":"Calf press","variation":"","video":{"playbackId":"EE278NZE9r8hEQhA6y2GtmZFGk4E2trWvQsub00BhTiw","thumbnailTimestamp":17.39,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Leg press machine"],"targetedMuscles":["Gastrocnemius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the leg press machine with your legs extended and the balls of your feet placed on the lower edge of the platform, with your heels hanging off. Grab the handles with both hands for support and keep your back pressed firmly against the seat. Keeping your legs extended, press the platform away, pushing through the balls of your feet. Then slowly lower the platform back to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-876","name":"Lat pulldown","variation":"","video":{"playbackId":"5OjoyqiD8wIzMCRaTwxwnZU5mDKUVg00N9rzoiNkqPas","thumbnailTimestamp":17.25,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":["Shoulder","Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Lat pulldown machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the pulldown machine with your thighs secured under the pads and your feet flat on the ground. Grab the handles with both hands and sit tall with your back straight and your core engaged. Pull the handles down toward your upper chest, driving your elbows down and back, squeezing your shoulder blades together, as far as youâre comfortable. Then slowly extend your arms to return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled and avoid shrugging your shoulders.","tips":null,"steps":[]},{"id":"EHE-881","name":"Chest press","variation":"","video":{"playbackId":"XP6t5KYBTCPNq86TKwuWUa02ls6enQRC02I2tdA02VPxhM","thumbnailTimestamp":14.07,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Chest press machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the chest press machine with your feet flat on the ground and the handles level with the middle of your chest. Grab the handles with both hands, engage your core, and keep your back pressed firmly against the seat with your shoulders relaxed. Press the handles forward, straightening your arms until theyâre fully extended or as far as youâre comfortable. Then slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-888","name":"Shoulder press","variation":"","video":{"playbackId":"9W9HglS4kxY8dWFWg7BBXM3KVLMtU627gMLoAPRN01nU","thumbnailTimestamp":10.57,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Shoulder press machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the shoulder press machine with your back pressed firmly against the seat and your feet flat on the ground. Grab the handles with both hands at shoulder height and engage your core. Press the handles upward, straightening your arms overhead as far as youâre comfortable. Then slowly lower the handles back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled and avoid shrugging your shoulders.","tips":null,"steps":[]},{"id":"EHE-893","name":"Tricep pushdown","variation":"With cables","video":{"playbackId":"Y012b4lRT02adFGKdjBh01D2GX1OkvmMrmOPm9UZOyG1rQ","thumbnailTimestamp":7.57,"aspectRatio":0.5625},"primaryArea":["Elbow"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Cables"],"equipmentShown":["Cables"],"targetedMuscles":["Triceps brachii"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight facing the cable machine with the pulley positioned at the top, holding the rope attachment with both hands. Keeping your elbows tucked close to your sides, press the ro
1pe down by straightening your elbows until your arms are fully extended, or as far as youâre comfortable. Then slowly bend your elbows and return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-898","name":"Woodchopper","variation":"With cables","video":{"playbackId":"hR02rpKxZfYEKGMwko9WfOWZ4rHxjw3ZKR45XXVFeOlA","thumbnailTimestamp":7.58,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Shoulder","Hip","Upper back"],"primaryType":"Strength","primarySubtype":"Plyometric","primaryTypes":["Strength","Strength.Plyometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Cables"],"equipmentShown":["Cables"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight beside the cable machine with the pulley positioned at shoulder height, holding the handle with both hands. Keeping your arms straight and your core engaged, rotate through your torso to pull the handle across your body toward the opposite side. Then slowly return to the starting position to complete one repetition. Focus on moving from your core rather than your arms, keeping your shoulders relaxed and avoiding excessive rotation through your hips.","tips":null,"steps":[]},{"id":"EHE-899","name":"Pallof press","variation":"With cables","video":{"playbackId":"BSBbPcSnNFNMmXlmPdvNCFS85J600pyVaFIwch9XRkFc","thumbnailTimestamp":16.47,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Shoulder","Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Cables"],"equipmentShown":["Cables"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight beside the cable machine with the pulley positioned at chest height, holding the handle with both hands close to your chest. Step away from the machine until the cable is under slight tension, keeping your feet hip-width apart and your core engaged. Press the handle straight out in front of you, extending your arms fully while resisting the pull of the cable. Then slowly bring the handle back to your chest to complete one repetition. Focus on keeping your core engaged and avoid rotating your body throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-9","name":"Ankle pumps","variation":"","video":{"playbackId":"3lpHGmKADT9QE00Ahkw1BCWa1ghHL00f01FLOEXlEqxTQQ","thumbnailTimestamp":5.42,"aspectRatio":0.5625},"primaryArea":["Foot and ankle"],"secondaryArea":[],"primaryType":"Mobility","primarySubtype":"AROM","primaryTypes":["Mobility","Mobility.AROM"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":30,"instructions":"Sitting comfortably with your legs extended out in front of you. Alternate between gently flexing and extending your ankles, pointing your toes away from you and toward you, as far as youâre comfortable. Continue for the indicated time before relaxing. Focus on keeping the movement smooth and controlled, gradually increasing the range as you progress.","tips":null,"steps":["In a sitting or lying position, with your legs extended.","Press your feet up and down in a smooth, controlled motion, ensuring the movement comes only from the foot and ankle.","Start slowly, moving within a comfortable range without pain.","Continue for the indicated number of repetitions."]},{"id":"EHE-902","name":"Roman chair","variation":"Bodyweight","video":{"playbackId":"uaYiuoV7Ic01VPi00HlqvXjWmo00Khqbalhe9b0002ycDW98","thumbnailTimestamp":13.92,"aspectRatio":0.5625},"primaryArea":["Hip","Core"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Roman chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Position yourself in a Roman chair with your hips supported, your feet secured, and
1your arms crossed over your chest. Keeping your back straight and your core engaged, hinge at the hips and slowly lower your torso forward, as far as youâre comfortable. Then extend at the hips to raise your torso until you form a straight line from your head to your heels. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-903","name":"Isometric Roman chair","variation":"","video":{"playbackId":"QT5ntPf9rHqq02hxR5u601Qy8sRdi004UeernkJhxNvpm00","thumbnailTimestamp":6.91,"aspectRatio":0.5625},"primaryArea":["Hip","Core"],"secondaryArea":["Lower back"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Roman chair"],"targetedMuscles":[],"defaultSets":2,"defaultReps":5,"defaultTime":5,"instructions":"Position yourself in a Roman chair with your hips supported, your feet secured, and your arms crossed over your chest. Keeping your core engaged, extend your hips forming a straight line from your head to your heels. Hold this position for the indicated time before relaxing to complete one repetition. Focus on keeping the hold steady and controlled, gradually increasing the intensity as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-906","name":"Pull-up","variation":"","video":{"playbackId":"bRGjbGWHPwIFQH2xPFD5cGldpaaxx3CZvWNHDXwql028","thumbnailTimestamp":12.72,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":["Shoulder","Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Hanging bar"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Grabbing the bar with both hands, shoulder-width apart and palms facing away from you. Let your body hang with your arms extended. Engage your back and pull yourself upward, bending your elbows and bringing your chest toward the bar, or as high as youâre comfortable. Then slowly lower yourself back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-911","name":"Chin-up","variation":"","video":{"playbackId":"nqVycaBNtmtCSF003mcLf6j0202heMZdU5lZ00iTlQQA1a8","thumbnailTimestamp":11.44,"aspectRatio":0.5625},"primaryArea":["Upper back","Elbow"],"secondaryArea":["Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Hanging bar"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Grabbing the bar with both hands, shoulder-width apart and palms facing toward you. Let your body hang with your arms extended. Engage your back and pull yourself upward by bending your elbows and bringing your chest toward the bar, or as high as youâre comfortable. Then slowly lower yourself back to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-914","name":"Scapular pull-up","variation":"","video":{"playbackId":"zpNqEkmR5DzHbwrYqDIZChCUGW5aQ37wDrOPB3kHIL8","thumbnailTimestamp":16.64,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Upper back"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":"Mobility","secondarySubtype":"AROM","secondaryTypes":["Mobility","Mobility.AROM"],"equipmentNeeded":["None"],"equipmentShown":["Hanging bar"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Grabbing the bar with both hands, shoulder-width apart and palms facing away from you. Let your body hang with your arms extended. Keeping your arms straight, draw your shoulder blades down and back to lift your body slightly, as far as youâre comfortable. Then slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, engaging only your shoulders and back while keeping your arms straight.","tips":null,"steps":[]},{"id":"EHE-915","name":"Inverted row","variation":"","video":{"playbackId":"Kjj23Vq5uBta11VLtNwjCGEQodpe01RelmPUo02SOZIHo","thumbnailTimestamp":12.16,"aspectRatio":0.5625},"primaryArea":["Upper back"],"secondaryArea":["Elbow","Shoulder"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Barbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight facing a barbell set at a height thatâs comfortable for you. Grip the bar with both hands, roughly shoulder-width apart, and step your feet forward, leaning back so your arms are extended and your body forms a straight line from head to heels. Keeping your core engaged, pull your chest toward the bar, driving your elbows back and squeezing your shoulder blades together. Then slowly extend your arms to return to the starting position to complete one repetition. Focus on keeping your body straight and the movement smooth and controlled, avoiding shrugging your shoulders.","tips":null,"steps":[]},{"id":"EHE-927","name":"Hanging knee raise","variation":"","video":{"playbackId":"nYeZXcNBkDDT6LR85lsrulWYJzSRiiEo00qVE3eoio900","thumbnailTimestamp":5.44,"as
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Focus on maintaining control throughout the movement.","tips":null,"steps":[]},{"id":"EHE-931","name":"Burpee","variation":"","video":{"playbackId":"3oY3O1QsA00xe37ggTUwd01oP5FHbnQ8JU8gJiwg7LsaM","thumbnailTimestamp":14.19,"aspectRatio":0.5625},"primaryArea":["Core"],"secondaryArea":["Shoulder","Hip","Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["None"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet shoulder-width apart. Lean forward, place your hands on the ground, then jump both feet back, lowering your hips and chest to the ground. Then press through your arms and raise your hips as you jump your feet forward under your body. From there, jump straight up, raising your arms overhead. Then land softly to complete one repetition. Continue for the indicated number of repetitions, finding a steady rhythm and focusing on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-942","name":"Dead hang","variation":"","video":{"playbackId":"33Vn9jUvFxdu7zLgNpoybB029maI8Z01qI915b6HO4HRc","thumbnailTimestamp":4.3,"aspectRatio":0.5625},"primaryArea":["Wrist and hand","Shoulder"],"secondaryArea":["Core"],"primaryType":"Strength","primarySubtype":"Isometric","primaryTypes":["Strength","Strength.Isometric"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["None"],"equipmentShown":["Hanging bar"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":60,"instructions":"Grabbing the bar with both hands, shoulder-width apart. Let your body hang naturally, keeping your arms straight and your shoulders gently active, ensuring they donât collapse up toward your ears. Keep your core engaged and maintain stability as you hold for the indicated time before relaxing.","tips":"You can keep your feet lightly on the floor or a step for support if needed.","steps":[]},{"id":"EHE-965","name":"Walking","variation":"","video":{"playbackId":"FesL2x12XKngkvVR1PEQa1tUWfrMUZqWsJp3ct5LdgA","thumbnailTimestamp":28.31,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee","Foot and ankle"],"primaryType":"Cardio","primarySubtype":null,"primaryTypes":["Cardio"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Treadmill"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":600,"instructions":"Standing straight with your arms relaxed at your sides. Begin walking at a comfortable pace, keeping your steps steady and controlled. Focus on maintaining an upright posture, swinging your arms naturally, and landing softly on your heels as you roll through to your toes. Continue walking for the indicated time before relaxing, gradually increasing the pace or duration as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-966","name":"Running","variation":"","video":{"playbackId":"017KSmm4p7Lz8Gj1MdQKmaRlUBcXaE0136My6HVg9fNtM","thumbnailTimestamp":26.91,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee","Foot and ankle"],"primaryType":"Cardio","primarySubtype":null,"primaryTypes":["Cardio"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Treadmill"],"targetedMuscles":[],"defaultSets":1,"defaultReps":null,"defaultTime":600,"instructions":"Standing straight with your arms relaxed at your sides. Begin running at a comfortable pace, keeping your stride smooth and rhythmic. Focus on maintaining an upright posture, keeping your core engaged, and landing softly on the balls of your feet. Continue running for the indicated time before relaxing, gradually increasing the pace or duration as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-967","name":"Sprinting","variation":"","video":{"playbackId":"iWyOlHZokx00t5HIB01TKHBu6LJBLSiHn5bwjJuOoFrfU","thumbnailTimestamp":27.54,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee","Foot and ankle"],"primaryType":"Cardio","primarySubtype":null,"primaryTypes":["Cardio"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Treadmill"],"targetedMuscles":[],"defaultSets":2,"defaultReps":null,"defaultTime":60,"instructions":"Standing straight with your arms relaxed at your sides. Begin sprinting at a fast pace, driving your knees upward and pumping your arms for momentum. Focus on maintaining strong posture, quick turnover, and explosive power through each stride. Continue sprinting for the indicated time before relaxing, gradually increasing the pace or duration as you progress, while staying within your comfort level.","tips":null,"steps":[]},{"id":"EHE-969","name":"Hip abduction","variation":"","video":{"playbackId":"00j
1ZAc2ks51VLq9L8LlOggVAHWy024mDkt6CT9Bk00eFWI","thumbnailTimestamp":10.76,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Hip abduction machine"],"targetedMuscles":["Gluteus medius"],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the hip abduction machine with your back pressed firmly against the seat and your feet placed on the footrests, knees bent against the pads. Grab the handles for support and engage your core. Press your knees outward to move the pads apart, as far as youâre comfortable. Then slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-970","name":"Hip adduction","variation":"","video":{"playbackId":"00Hf3YuV8mJrs4CuZUXhpMvwJmXGiGquEU2402lbbmAns","thumbnailTimestamp":14.11,"aspectRatio":0.5625},"primaryArea":["Hip"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Machine"],"equipmentShown":["Hip adduction machine"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Sitting in the hip adduction machine with your back pressed firmly against the seat and your feet placed on the footrests, knees bent against the pads. Grab the handles for support and engage your core. Bring your knees inward to move the pads together, as far as youâre comfortable. Then slowly return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled.","tips":null,"steps":[]},{"id":"EHE-972","name":"Back squat","variation":"With barbell","video":{"playbackId":"ff468uxAJVaeNkNKzwknVF86UfaGay76Mv00HlOqZIJA","thumbnailTimestamp":12.1,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":["Core"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell"],"equipmentShown":["Barbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet roughly shoulder-width apart and the barbell positioned securely across your upper back, holding it firmly with both hands. Keeping your back straight and your core engaged, hinge at the hips, bring your chest forward, and squat down, as far as youâre comfortable. Then push through your heels to return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your knees track in line with your toes.","tips":null,"steps":[]},{"id":"EHE-973","name":"Box squat full sit","variation":"With barbell","video":{"playbackId":"01JAa3pShg8nnj3R8nIF00pgr00ryq02DC5d5bC6dXvXXZ4","thumbnailTimestamp":14.04,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":["Core"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell","Box"],"equipmentShown":["Barbell","Box"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet roughly shoulder-width apart and the barbell positioned securely across your upper back, holding it firmly with both hands, with a stable box placed behind you at a comfortable height. Keeping your back straight and your core engaged, hinge at the hips, bring your chest forward, and slowly squat down until youâre fully seated on the box. Pause briefly, maintaining tension throughout your body, then push through your heels to return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your knees track in line with your toes.","tips":null,"steps":[]},{"id":"EHE-974","name":"Front squat","variation":"With barbell","video":{"playbackId":"zeSudOYLdJxOZlTm01s4Xyj8H017FD9lQZ7gr6H2or5MM","thumbnailTimestamp":11.33,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":["Core"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell"],"equipmentShown":["Barbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet roughly shoulder-width apart and the barbell positioned
1securely across the front of your shoulders, with your elbows raised in front of you and your hands securing the bar. Keeping your back straight and your core engaged, hinge slightly at the hips, bring your chest forward, and squat down, as far as youâre comfortable. Then push through your heels to return to the starting position to complete one repetition. Focus on keeping your elbows high, your chest upright, and ensuring your knees track in line with your toes.","tips":null,"steps":[]},{"id":"EHE-975","name":"Romanian deadlift","variation":"With barbell","video":{"playbackId":"OwnWJlT02YJAM9xAOLNpFe7Owc3C7w86XInCGLmG2QgA","thumbnailTimestamp":9.49,"aspectRatio":0.5625},"primaryArea":["Hip","Lower back"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell"],"equipmentShown":["Barbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart, holding the barbell in front of your thighs with both hands. Keeping your back straight and your core engaged, hinge at the hips and lower the barbell toward the ground, as far as youâre comfortable, pushing your hips back while maintaining a slight bend in your knees. Then raise yourself back to the starting position to complete one repetition. Focus on driving the movement with your hips, holding the barbell close to your body, and keeping your back straight and core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-976","name":"Conventional deadlift","variation":"With barbell","video":{"playbackId":"wzoQ9KA1KHfv3v4ttTJpOwVp02DOik1uoEppqBU8TgGY","thumbnailTimestamp":8.95,"aspectRatio":0.5625},"primaryArea":["Hip","Lower back"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell"],"equipmentShown":["Barbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet shoulder-width apart and the barbell placed on the ground in front of you. Hinge at the hips, bend your knees and grab the barbell just outside your legs with your arms fully extended. Keeping your back straight and your core engaged, drive through your heels to stand tall, thrusting your hips forward at the top. Then slowly lower the barbell back to the ground to complete one repetition. Focus on driving the movement with your hips, holding the barbell close to your body, and keeping your back straight and core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-977","name":"Sumo deadlift","variation":"With barbell","video":{"playbackId":"00WbCNwLWWtQGFSgXhZscrt8Bj9SKYRVtwXQABAbvL6Y","thumbnailTimestamp":10.55,"aspectRatio":0.5625},"primaryArea":["Hip","Lower back"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell"],"equipmentShown":["Barbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet wider than shoulder-width apart and your toes pointed slightly outward, with the barbell placed on the ground in front of you. Hinge at the hips, bend your knees, and grab the bar with your hands positioned inside your legs, keeping your arms fully extended. Keeping your back straight and your core engaged, drive through your heels to stand, thrusting your hips forward at the top. Then slowly lower the barbell back to the ground to complete one repetition. Focus on driving the movement with your hips, holding the barbell close to your body, and keeping your back straight and core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-978","name":"Split squat","variation":"With barbell","video":{"playbackId":"6qxQMmlZ1PHKfpQMLqVqelXnwLVcHf8MCZivyhHd9rk","thumbnailTimestamp":11.99,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":["Foot and ankle"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell"],"equipmentShown":["Barbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet roughly shoulder-width apart and the barbell positioned
1securely across your upper back, holding it firmly with both hands. Take a step back with the non-working leg. Keeping your back straight and your core engaged, lower yourself down as far as youâre comfortable, or until your back knee is just above the ground. Then push through the front foot to return to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring your front knee tracks in line with your toes.","tips":null,"steps":[]},{"id":"EHE-979","name":"Forward lunge","variation":"With barbell","video":{"playbackId":"o8jhyAlW9spozA5QmRU8fBKaNgvhxt48OZdJ01x01WTWo","thumbnailTimestamp":11.87,"aspectRatio":0.5625},"primaryArea":["Hip","Knee"],"secondaryArea":["Foot and ankle"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell"],"equipmentShown":["Barbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet roughly shoulder-width apart and the barbell positioned securely across your upper back, holding it firmly with both hands. Step forward with one leg and lower yourself down until your back knee is just above the ground, or lightly taps it without putting weight on it. Then push through the front foot to return to the starting position to complete one repetition. Continue alternating sides until you complete the indicated number of repetitions on each leg. Focus on keeping the movement smooth and controlled, ensuring your front knee tracks in line with your toes.","tips":null,"steps":[]},{"id":"EHE-981","name":"Good morning","variation":"With barbell","video":{"playbackId":"g01RTXz3iY2StGTbuVBEMSXkd4pgSMAoftPutgO013ADI","thumbnailTimestamp":11.46,"aspectRatio":0.5625},"primaryArea":["Hip","Lower back"],"secondaryArea":["Knee"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell"],"equipmentShown":["Barbell"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Standing straight with your feet hip-width apart and the barbell positioned securely across your upper back, holding it firmly with both hands. Keeping your back straight and your core engaged, hinge at the hips, bring your chest forward and lower your torso toward the ground, as far as youâre comfortable, pushing your hips back while maintaining a slight bend in your knees. Then raise yourself back to the starting position to complete one repetition. Focus on driving the movement with your hips, keeping your back straight and core engaged throughout the exercise.","tips":null,"steps":[]},{"id":"EHE-982","name":"Incline bench press","variation":"With barbell","video":{"playbackId":"tRZwCJ3veOh00c2qQhOMdk5HXie02yr6vHfFY4NCJIAlg","thumbnailTimestamp":10.36,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell","Bench"],"equipmentShown":["Barbell","Bench"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back on an incline bench, with your feet planted firmly on the ground, holding the barbell above your chest with your arms extended and your hands slightly wider than shoulder-width apart. Keeping your back pressed against the bench and your core engaged, slowly lower the barbell toward your upper chest, as far as youâre comfortable. Then press it back up to the starting position to complete one repetition. Focus on keeping the movement smooth and controlled, ensuring you donât flare your elbows out.","tips":null,"steps":[]},{"id":"EHE-983","name":"Bench press","variation":"With barbell","video":{"playbackId":"AMeAqSYlzUphrib9QfW30221VUE00zHrVfudLehcWzcWw","thumbnailTimestamp":10.64,"aspectRatio":0.5625},"primaryArea":["Shoulder"],"secondaryArea":["Elbow"],"primaryType":"Strength","primarySubtype":null,"primaryTypes":["Strength"],"secondaryType":null,"secondarySubtype":null,"secondaryTypes":[],"equipmentNeeded":["Barbell","Bench"],"equipmentShown":["Barbell","Bench"],"targetedMuscles":[],"defaultSets":2,"defaultReps":10,"defaultTime":null,"instructions":"Lying on your back on a flat bench, with your feet planted firmly on the ground, holding the barbell above your chest with your arms extended and your hands slightly wider than shoulder-width apart. Keeping your back pressed against the bench and your core engaged, slowly lower the barbell toward your chest, as far as youâre comfortable. 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