Closed Chain Kit
PC-Kits Exercise Order
Ordered by Category
Body Area or Part
Body Mechanics / Posture
Equipment
Exercise Type
Like Exercises / Name of Exercise
Movement
Muscles - Lower Quadrant
Abdominals whole
Adductors - hip
Gastrocnemius
Gastrocsoleus
Gluteals - whole
Gluteus medius
Gluteus minimus
Gracilis
Hamstrings whole
Iliopsoas
Paraspinals - lumbar
Peroneus longus
Quadratus lumborum
Quadriceps - rectus femoris
Quadriceps - vastus medialis (VMO)
Quadriceps whole
Agility, Timing, Proprioception: Rocker Board
Agility, Timing, Proprioception: Sideways Treadmill
Balance, Proprioception: Hip Extension With Tubing
Balance, Proprioception: Hip Flexion With Tubing
Coordination, Quad Strength, Proprioception, Timing: Diagonal Step-Up
Endurance, Agility: Forward Treadmill
Endurance, Agility: Retro Treadmill
Figure Eight Run
Forward Run
Gluteus Medius Strength: Wall Push
Proprioception, Coordination, Quad Strength: Retro Step-Up
Proprioception, Quad Strength, Coordination: Side Step-Up
Proprioception, Quad Strength, Timing, Coordination: Forward Step-Up
Quad Strength (VMO): Quarter Squat External Hip Rotation With Tubing
Quad Strength (VMO): Quarter Squat With External Hip Rotation
Quad Strength (VMO): Quarter Squat With External Hip Rotation & Hand Weights
Quad Strength, Agility: Skier's Jump With Tubing
Quad Strength, Proprioception: Single-Leg Quarter Squat With Tubing
Quad Strength: Single-Leg Quarter Squat
Quad Strength: Lunge With Tubing
Quad Strength: Plyometric Jump With Tubing
Quad Strength: Quarter Squat
Quad Strength: Quarter Squat With Tubing
Quad Strength: Retro Stool Walk
Quad Strength: Single-Leg Quarter Squat With Hand Weights
Quad Strength: Single-Leg Step-Up
Quad Strength: Terminal Knee Extension With Tubing
Retro Run
Side-Step Run
Strength, Agility, Timing: Side Stool Walk
Strength, Endurance: Forward Stair Stepper
Strength, Endurance: Retro Stair Stepper
Strength, Endurance: Stair Stepper With Hand Weights
Strength, Endurance: Stationary Bike - Sitting
Strength, Endurance: Stationary Bike - Standing
Timing, Agility: Forward Run With Tubing
Timing, Agility: Forward Walk With Tubing
Timing, Agility: Retro Run With Tubing
Timing, Agility: Retro Walk With Tubing
Weight Bearing, Strength: Single-Leg Stair Stepper
Weight Bearing: Single-Leg Treadmill
Soleus
Tensor fasciae latae
Tibialis anterior
Tibialis posterior
Muscles - Upper Quadrant
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PC-Kits Exercise Order
Ordered by Category
Agility, Timing, Proprioception: Rocker Board