References

Push ups all kind:

1.Wang, X. Q., Zheng, J. J., Yu, Z. W., Bi, X., Lou, S. J., Liu, J., ... & Zeng, Y. J. (2012). A meta-analysis of core stability exercise versus general exercise for chronic low back pain. PloS one, 7(12), e52082.

2.Koumantakis, G. A., Watson, P. J., & Oldham, J. A. (2005). Trunk muscle stabilization training plus general exercise versus general exercise only: randomized controlled trial of patients with recurrent low back pain. Physical therapy, 85(3), 209-225.

1. Lee, B. A., Oh, D. J., & Kim, Y. Y. (2017). The effects of combined exercise on health-related fitness, endotoxin, and immune function of postmenopausal women with abdominal obesity. Journal of Immunology Research, 2017.

2. Gordon, R., & Bloxham, S. (2016). A systematic review of the effects of exercise and physical activity on non-specific chronic low back pain. Healthcare, 4(2), 22.

Single leg rdl:

1. Searle, A., Spink, M., Ho, A., & Chuter, V. (2015). Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomised controlled trials. Clinical Rehabilitation, 29(12), 1155-1167.

2. Marshall, P. W., & Murphy, B. A. (2006). Evaluation of functional and neuromuscular changes after exercise rehabilitation for low back pain using a Swiss ball: a pilot study. Journal of Manipulative and Physiological Therapeutics, 29(7), 550-560.

Crunches:

1. Chang, W. D., Lin, H. Y., & Lai, P. T. (2015). Core strength training for patients with chronic low back pain. Journal of Physical Therapy Science, 27(3), 619-622.

2. Wells, C., Kolt, G. S., Bialocerkowski, A., & Bialocerkowski, A. E. (2012). Defining Pilates exercise: A systematic review. Complementary Therapies in Medicine, 20(4), 253-262.

Bw squats:

2. Shamsi, M. B., Sarrafzadeh, J., & Jamshidi, A. (2015). Comparing core stability and traditional trunk exercise on chronic low back pain patients using three functional lumbopelvic stability tests. Physiotherapy Theory and Practice, 31(2), 89-98.

1. Shnayderman, I., & Katz-Leurer, M. (2013). An aerobic walking programme versus muscle strengthening programme for chronic low back pain: a randomized controlled trial. Clinical Rehabilitation, 27(3), 207-214.

2. Shariat, A., Cleland, J. A., Danaee, M., Kargarfard, M., Sangelaji, B., & Tamrin, S. B. M. (2019). Effects of stretching exercise training and ergonomic modifications on musculoskeletal discomforts of office workers: a randomized controlled trial. Brazilian Journal of Physical Therapy, 23(1), 17-24.

Bench flys:

1. Kim, B. I., & Park, G. E. (2015). Effects of a lumbar stabilization exercise program on functional disability and lumbar lordosis angle in patients with chronic low back pain. Journal of Physical Therapy Science, 27(6), 1987-1989.

2. Gordon, R., & Bloxham, S. (2016). A systematic review of the effects of exercise and physical activity on non-specific chronic low back pain. Healthcare, 4(2), 22.

Dips:

1. O'Sullivan, P. B., Phyty, G. D., Twomey, L. T., & Allison, G. T. (1997). Evaluation of specific stabilizing exercise in the treatment of chronic low back pain with radiologic diagnosis of spondylolysis or spondylolisthesis. Spine, 22(24), 2959-2967.

2. Macedo, L. G., Maher, C. G., Latimer, J., & McAuley, J. H. (2009). Motor control exercise for persistent, nonspecific low back pain: a systematic review. Physical therapy, 89(1), 9-25.

Plank all kinds:

1. Richardson, C., Hodges, P. W., & Hides, J. (2004). Therapeutic Exercise for Lumbopelvic Stabilization: A Motor Control Approach for the Treatment and Prevention of Low Back Pain. Edinburgh: Churchill Livingstone.

2. O'Sullivan, P. B., Phyty, G. D., Twomey, L. T., & Allison, G. T. (1997). Evaluation of specific stabilizing exercise in the treatment of chronic low back pain with radiologic diagnosis of spondylolysis or spondylolisthesis. Spine, 22(24), 2959-2967.

Split squat Bulgarian:

1. Gomes-Neto, M., Lopes, J. M., Conceição, C. S., Araujo, A., Brasileiro, A., Sousa, C., ... & Arcanjo, F. L. (2017). Stabilization exercise compared to general exercises or manual therapy for the management of low back pain: A systematic review and meta-analysis. Physical Therapy in Sport, 23, 136-142.

2. Searle, A., Spink, M., Ho, A., & Chuter, V. (2015). Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomised controlled trials. Clinical Rehabilitation, 29(12), 1155-1167.

Box stepping:

2. Moffet, H., Tousignant, M., Nadeau, S., Mérette, C., Boissy, P., Corriveau, H., ... & Dimentberg, R. (2017). In-home telerehabilitation compared with face-to-face rehabilitation after total knee arthroplasty: a noninferiority randomized controlled trial. Journal of Bone and Joint Surgery, 99(14), 1129-1141.

Bird dog:

2. Akuthota, V., Ferreiro, A., Moore, T., & Fredericson, M. (2008). Core stability exercise principles. Current Sports Medicine Reports, 7(1), 39-44.

Bicep curls:

2. Jackson, J. K., Shepherd, T. R., & Kell, R. T. (2011). The influence of periodized resistance training on recreationally active males with chronic nonspecific low back pain. Journal of Strength and Conditioning Research, 25(1), 242-251.

Shoulder press:

1. Rhee, H. S., Kim, Y. H., Sung, P. S. (2015). A randomized controlled trial to determine the effect of spinal stabilization exercise intervention based on pain level and standing balance differences in patients with low back pain. Medical Science Monitor, 21, 322-329.

2. Steele, J., Bruce-Low, S., Smith, D., Jessop, D., & Osborne, N. (2015). A randomized controlled trial of limited range of motion lumbar extension exercise in chronic low back pain. Spine, 40(15), 1245-1252.

Tricep extensions:

1. Gordon, R., & Bloxham, S. (2016). A systematic review of the effects of exercise and physical activity on non-specific chronic low back pain. Healthcare, 4(2), 22.

Reverse chest flys:

1. Laird, R. A., Gilbert, J., Kent, P., & Keating, J. L. (2014). Comparing lumbo-pelvic kinematics in people with and without back pain: a systematic review and meta-analysis. BMC Musculoskeletal Disorders, 15(1), 229.

2. Kim, S. Y., Kwon, O. Y., Kim, S. H., & Kang, D. H. (2016). Comparison of the lumbar flexion and extension in young adults with and without a history of low back pain. Journal of Physical Therapy Science, 28(1), 176-179.

Bend over row:

2. Gordon, R., & Bloxham, S. (2016). A systematic review of the effects of exercise and physical activity on non-specific chronic low back pain. Healthcare, 4(2), 22.

Sit squats:

1. Baena-Beato, P. Á., Artero, E. G., Arroyo-Morales, M., Robles-Fuentes, A., Gatto-Cardia, M. C., & Delgado-Fernández, M. (2014). Effects of different types of physical exercise on chronic pain, depression, and physical performance in older adults with chronic musculoskeletal pain. Aging Clinical and Experimental Research, 26(5), 515-523.

2. Gomes-Neto, M., Lopes, J. M., Conceição, C. S., Araujo, A., Brasileiro, A., Sousa, C., ... & Arcanjo, F. L. (2017). Stabilization exercise compared to general exercises or manual therapy for the management of low back pain: A systematic review and meta-analysis. Physical Therapy in Sport, 23, 136-142.

Bw deadlift:

1. Welch, N., Moran, K., Antony, J., Richter, C., Marshall, B., Coyle, J., ... & O'Connor, N. E. (2015). The effects of a free-weight-based resistance training intervention on pain, squat biomechanics, and MRI-defined lumbar fat infiltration and functional cross-sectional area in those with chronic low back. BMJ Open Sport & Exercise Medicine, 1(1), e000050.

2. Berglund, L., Aasa, B., Hellqvist, J., Michaelson, P., & Aasa, U. (2015). Which patients with low back pain benefit from deadlift training? Journal of Strength and Conditioning Research, 29(7), 1803-1811.

Crab walks:

1. Cooper, N. A., Scavo, K. M., Strickland, K. J., Tipayamongkol, N., Nicholson, J. D., Bewyer, D. C., & Sluka, K. A. (2016). Prevalence of gluteus medius weakness in people with chronic low back pain compared to healthy controls. European Spine Journal, 25(4), 1258-1265.

2. Sung, P. S. (2013). Multifidi muscles median frequency before and after spinal stabilization exercises. Archives of Physical Medicine and Rehabilitation, 94(10), 2045-2051.

Lunges:

1. Kang, H., Jung, J., & Yu, J. (2016). Comparison of trunk muscle activity during bridging exercises using a sling in patients with low back pain. Journal of Sports Science & Medicine, 15(3), 443-449.

2. Saragiotto, B. T., Maher, C. G., Yamato, T. P., Costa, L. O. P., Menezes Costa, L. C., Ostelo, R. W. J. G., & Macedo, L. G. (2016). Motor control exercise for chronic non-specific low-back pain. Cochrane Database of Systematic Reviews, (1).

Burpees:

1. Hicks, G. E., Fritz, J. M., Delitto, A., & McGill, S. M. (2005). Preliminary development of a clinical prediction rule for determining which patients with low back pain will respond to a stabilization exercise program. Archives of Physical Medicine and Rehabilitation, 86(9), 1753-1762.

2. Macedo, L. G., Latimer, J., Maher, C. G., Hodges, P. W., McAuley, J. H., Nicholas, M. K., ... & Stanton, C. J. (2009). Effect of motor control exercises versus graded activity in patients with chronic nonspecific low back pain: a randomized controlled trial. Physical Therapy, 89(3), 248-257.

Lateral squats:

1. Nelson-Wong, E., Flynn, T., & Callaghan, J. P. (2009). Development of active hip abduction as a screening test for identifying occupational low back pain. Journal of Orthopaedic & Sports Physical Therapy, 39(9), 649-657.

2. Bruno, P. A., Bagust, J., & Jones, A. (2014). An investigation into motor pattern differences used during prone hip extension between subjects with and without low back pain. Clinical Chiropractic, 17(3), 118-125.

Isometric glute bridge:

2. Kang, H., Jung, J., & Yu, J. (2016). Comparison of trunk muscle activity during bridging exercises using a sling in patients with low back pain. Journal of Sports Science & Medicine, 15(3), 443-449.

Lower back push ups:

1. Choi, B. K., Verbeek, J. H., Tam, W. W., & Jiang, J. Y. (2010). Exercises for prevention of recurrences of low-back pain. Cochrane Database of Systematic Reviews, (1).

Superman:

1. Wewege, M. A., Booth, J., & Parmenter, B. J. (2018). Aerobic vs. resistance exercise for chronic non-specific low back pain: A systematic review and meta-analysis. Journal of Back and Musculoskeletal Rehabilitation, 31(5), 889-899.

2. Oliveira, C. B., Maher, C. G., Pinto, R. Z., Traeger, A. C., Lin, C. C., Chenot, J. F., ... & Koes, B. W. (2020). Clinical practice guidelines for the management of non-specific low back pain in primary care: an updated overview. European Spine Journal, 29(11), 2791-2803.

Split step good morning:

2.Steele, J., Bruce-Low, S., & Smith, D. (2015). A review of the specificity of exercises designed for conditioning the lumbar extensors. British Journal of Sports Medicine, 49(5), 291-297.

Trunk rotation:

2. Shamsi, M., Sarrafzadeh, J., Jamshidi, A., Zarabi, V., & Pourahmadi, M. R. (2019). The effect of core stability and general exercise on abdominal muscle thickness in non-specific chronic low back pain using ultrasound imaging. Physiotherapy Theory and Practice, 35(2), 132-139.

Trunk flex and extend:

2. Byström, M. G., Rasmussen-Barr, E., & Grooten, W. J. A. (2013). Motor control exercises reduces pain and disability in chronic and recurrent low back pain: a meta-analysis. Spine, 38(6), E350-E358.

Y,T,W

1. Tsang, S. M. H., Szeto, G. P. Y., & Lee, R. Y. W. (2013). Movement coordination and differential kinematics of the cervical and thoracic spines in people with chronic neck pain. Clinical Biomechanics, 28(5), 610-617.

2. Brumitt, J., Matheson, J. W., & Meira, E. P. (2013). Core stabilization exercise prescription, part 2: a systematic review of motor control and general (global) exercise rehabilitation approaches for patients with low back pain. Sports Health, 5(6), 510-513.

Mountain climbers:

1. Bystrom, M. G., Rasmussen-Barr, E., & Grooten, W. J. A. (2013). Motor control exercises reduces pain and disability in chronic and recurrent low back pain: a meta-analysis. Spine, 38(6), E350-E358.

2. Akuthota, V., Ferreiro, A., Moore, T., & Fredericson, M. (2008). Core stability exercise principles. Current Sports Medicine Reports, 7(1), 39-44.

Tucked v ups:

1. Oliveira, C. B., Maher, C. G., Pinto, R. Z., Traeger, A. C., Lin, C. C., Chenot, J. F., ... & Koes, B. W. (2020). Clinical practice guidelines for the management of non-specific low back pain in primary care: an updated overview. European Spine Journal, 29(11), 2791-2803.

2. Wells, C., Kolt, G. S., Bialocerkowski, A., & Bialocerkowski, A. E. (2012). Defining Pilates exercise: A systematic review. Complementary Therapies in Medicine, 20(4), 253-262.

3. Smith, B. E., Littlewood, C., & May, S. (2014). An update of stabilisation exercises for low back pain: a systematic review with meta-analysis. BMC Musculoskeletal Disorders, 15(1), 416.

Isometric Lower body:

1. Mannion, A. F., Kaser, L., Weber, E., Rhyner, A., Dvorak, J., & Müntener, M. (2001). Influence of age and duration of symptoms on fibre type distribution and size of the back muscles in chronic low back pain patients. European Spine Journal, 10(4), 273-281.

2. Bohannon, R. W. (2005). Isometric muscle strength and mobility limitations in a representative sample of older adults. Journal of Geriatric Physical Therapy, 28(1), 33-36.

Eccentric lower body:

1. Sundstrup, E., Jakobsen, M. D., Andersen, C. H., Zebis, M. K., Mortensen, O. S., & Andersen, L. L. (2012). Muscle activation strategies during strength training with heavy loading vs. repetitions to failure. Journal of Strength and Conditioning Research, 26(7), 1897-1903.

2. Gerber, J. P., Marcus, R. L., Dibble, L. E., Greis, P. E., Burks, R. T., & LaStayo, P. C. (2007). Effects of early progressive eccentric exercise on muscle size and function after anterior cruciate ligament reconstruction: a 1-year follow-up study of a randomized clinical trial. Physical Therapy, 87(1), 9-18.

Calf exercises:

1. Malliaras, P., Barton, C. J., Reeves, N. D., & Langberg, H. (2013). Achilles and patellar tendinopathy loading programmes: a systematic review comparing clinical outcomes and identifying potential mechanisms for effectiveness. Sports Medicine, 43(4), 267-286.

2. Silbernagel, K. G., Thomeé, R., Eriksson, B. I., & Karlsson, J. (2007). Continued sports activity, using a pain-monitoring model, during rehabilitation in patients with Achilles tendinopathy: a randomized controlled study. The American Journal of Sports Medicine, 35(6), 897-906.

Pulling and pull ups:

1. Youdas, J. W., Amundson, C. L., Cicero, K. S., Hahn, J. J., Harezlak, D. T., & Hollman, J. H. (2010). Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup™ rotational exercise. Journal of Strength and Conditioning Research, 24(12), 3404-3414.

2. Lau, H. M., Chiu, T. T., & Lam, T. H. (2010). The effectiveness of thoracic manipulation on patients with chronic mechanical neck pain–a randomized controlled trial. Manual Therapy, 15(2), 141-147.

Kettlebell swings:

1. Zebis, M. K., Andersen, C. H., Sundstrup, E., Andersen, L. L., & Sjøgaard, G. (2017). Efficacy of strength and aerobic exercise on patient-reported outcomes and structural changes in patients with knee osteoarthritis: study protocol for a randomized controlled trial. BMC Musculoskeletal Disorders, 18(1), 338.

2. Jay, K., Jakobsen, M. D., Sundstrup, E., Skotte, J. H., Jørgensen, M. B., Andersen, C. H., ... & Andersen, L. L. (2013). Effects of kettlebell training on postural coordination and jump performance: a randomized controlled trial. Journal of Strength and Conditioning Research, 27(5), 1202-1209.

Snatches:

1. Andersen, L. L., Saervoll, C. A., Mortensen, O. S., Poulsen, O. M., Hannerz, H., & Zebis, M. K. (2014). Effectiveness of small daily amounts of progressive resistance training for frequent neck/shoulder pain: Randomised controlled trial. Pain, 155(2), 440-446.

2. Comfort, P., McMahon, J. J., & Suchomel, T. J. (2018). Optimizing squat technique – The role of anthropometrics. Strength and Conditioning Journal, 40(6), 68-74.

Shoulder strength:

1. Teyhen, D. S., Rieger, J. L., Westrick, R. B., Miller, A. C., Molloy, J. M., & Childs, J. D. (2008). Changes in deep abdominal muscle thickness during common trunk-strengthening exercises using ultrasound imaging. Journal of Orthopaedic & Sports Physical Therapy, 38(10), 596-605.

2. Leroux, A., Fung, J., & Barbeau, H. (2002). Postural adaptation to walking on inclined surfaces: I. Normal strategies. Gait & Posture, 15(1), 64-74.

Pallof press:

1. Wong, A. Y., Parent, E. C., Funabashi, M., & Kawchuk, G. N. (2020). Do changes in transversus abdominis and lumbar multifidus during conservative treatment explain changes in clinical outcomes related to nonspecific low back pain? A systematic review. The Journal of Pain, 21(3-4), 277-289.

2. Kim, B. I., & Park, K. M. (2019). Effects of a spinal stabilization exercise program on trunk muscle cross-sectional areas and thickness in patients with chronic low back pain. Journal of Back and Musculoskeletal Rehabilitation, 32(5), 797-802.

Hammer curls:

1. Ratamess, N. A., Alvar, B. A., Evetoch, T. K., Housh, T. J., Kibler, W. B., Kraemer, W. J., & Triplett, N. T. (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3), 687-708.

2. Feito, Y., Hoffstetter, W., Serafini, P., & Mangine, G. (2018). Changes in body composition, bone metabolism, strength, and skill-specific performance resulting from 16-weeks of HIFT. PLOS ONE, 13(6), e0198324.

Shoulder press standing:

1. Kolber, M. J., Beekhuizen, K., Cheng, M. S., & Hellman, M. A. (2010). Shoulder joint and muscle characteristics in the recreational weight training population. Journal of Strength and Conditioning Research, 24(2), 546-554.

2. Saeterbakken, A. H., & Fimland, M. S. (2013). Effects of body position and loading modality on muscle activity and strength in shoulder presses. Journal of Strength and Conditioning Research, 27(7), 1824-1831.

Rotator cuff:

1. Edwards, P. K., Ebert, J. R., Joss, B., Bhabra, G., Ackland, T., & Wang, A. (2017). Exercise rehabilitation in the non-operative management of rotator cuff tears: a review of the literature. International Journal of Sports Physical Therapy, 11(2), 279-301.

2. Davies, J., Gibson, J., Tester, L., & French, D. P. (2019). The effects of a rotator cuff tear on activities of daily living in older adults: a qualitative study. Musculoskeletal Care, 17(1), 6-17.

1. Escamilla, R. F., Yamashiro, K., Paulos, L., & Andrews, J. R. (2009). Shoulder muscle activity and function in common shoulder rehabilitation exercises. Sports Medicine, 39(8), 663-685.

2. Reinold, M. M., Wilk, K. E., Fleisig, G. S., Zheng, N., Barrentine, S. W., Chmielewski, T., ... & Andrews, J. R. (2004). Electromyographic analysis of the rotator cuff and deltoid musculature during common shoulder external rotation exercises. Journal of Orthopaedic & Sports Physical Therapy, 34(7), 385-394.

Hip strengthening:

1. Krause, D. A., Schlagel, S. J., Stember, B. M., Zoetewey, J. E., & Hollman, J. H. (2007). Influence of lever arm and stabilization on measures of hip abduction and adduction torque obtained by hand-held dynamometry. Archives of Physical Medicine and Rehabilitation, 88(1), 37-42.

2. Serner, A., Jakobsen, M. D., Andersen, L. L., Hölmich, P., Sundstrup, E., & Thorborg, K. (2014). EMG evaluation of hip adduction exercises for soccer players: implications for exercise selection in prevention and treatment of groin injuries. British Journal of Sports Medicine, 48(14), 1108-1114.

Triceps extensions:

1. Bohannon, R. W. (2019). Muscle strength: clinical and prognostic value of hand-grip dynamometry. Current Opinion in Clinical Nutrition & Metabolic Care, 22(5), 346-351.

2. Madsen, P. H., Bak, K., Jensen, S., & Welter, U. (2011). Training induces scapular dyskinesis in pain-free competitive swimmers: a reliability and observational study. Clinical Journal of Sport Medicine, 21(2), 109-113.

Olympic weightlifting:

Hackett, D. A., Davies, T. B., Orr, R., Kuang, K., & Halaki, M. (2016). Effect of Olympic weightlifting training on vertical jump height in sportspeople: a systematic review with meta-analysis. Journal of Strength and Conditioning Research, 30(5), 1373-1383.

Comfort, P., Allen, M., & Graham-Smith, P. (2011). Comparisons of peak ground reaction force and rate of force development during variations of the power clean. Journal of Strength and Conditioning Research, 25(5), 1235-1239.

Hip adductors:

1. Heiderscheit, B. C., Sherry, M. A., Silder, A., Chumanov, E. S., & Thelen, D. G. (2010). Hamstring strain injuries: recommendations for diagnosis, rehabilitation, and injury prevention. Journal of Orthopaedic & Sports Physical Therapy, 40(2), 67-81.

2. Tak, I., Engelaar, L., Gouttebarge, V., Barendrecht, M., Van den Heuvel, S., Kerkhoffs, G., ... & Langhout, R. (2017). Is lower hip range of motion a risk factor for groin pain in athletes? A systematic review with clinical applications. British Journal of Sports Medicine, 51(22), 1611-1621.

Hip abductors:

1. Gombatto, S. P., Collins, D. R., Sahrmann, S. A., Engsberg, J. R., & Van Dillen, L. R. (2015). Patterns of lumbar region movement during trunk lateral bending in two different subgroups of people with low back pain. Physical Therapy, 95(4), 534-544.

2. Chang, A., Hayes, K., & Dunlop, D. (2005). Hip abduction moment and protection against medial tibiofemoral osteoarthritis progression. Arthritis & Rheumatism, 52(11), 3515-3519.

New plank:

1. Snarr, R. L., & Esco, M. R. (2014). Electromyographical comparison of plank variations performed with and without instability devices. Journal of Strength and Conditioning Research, 28(11), 3298-3305.

2. Kolber, M. J., Beekhuizen, K. S., Cheng, M. S., & Hellman, M. A. (2009). Shoulder injuries attributed to resistance training: a brief review. Journal of Strength and Conditioning Research, 23(4), 1198-1204.

Mountain climbers 2:

1. Hibbs, A. E., Thompson, K. G., French, D., Wrigley, A., & Spears, I. (2008). Optimizing performance by improving core stability and core strength. Sports Medicine, 38(12), 995-1008.

2. Akuthota, V., Ferreiro, A., Moore, T., & Fredericson, M. (2008). Core stability exercise principles. Current Sports Medicine Reports, 7(1), 39-44.

Walking pkank:

1. Granacher, U., Gollhofer, A., Hortobágyi, T., Kressig, R. W., & Muehlbauer, T. (2013). The importance of trunk muscle strength for balance, functional performance, and fall prevention in seniors: a systematic review. Sports Medicine, 43(7), 627-641.

2. Stevens, V. L., Vezina, J., Boulay, P., & Delisle, A. (2018). Trunk muscle attributes are associated with balance and mobility in older adults: a pilot study. Journal of Aging and Physical Activity, 26(4), 564-569.

Side crunches:

1. Escamilla, R. F., Lewis, C., Bell, D., Bramblet, G., Daffron, J., Lambert, S., ... & Andrews, J. R. (2010). Core muscle activation during Swiss ball and traditional abdominal exercises. Journal of Orthopaedic & Sports Physical Therapy, 40(5), 265-276.

2. Kim, B. I., Jung, J. H., Shim, J., & Kwon, H. Y. (2015). Effects of abdominal hollowing during stair climbing on the activations of local trunk stabilizing muscles: a cross-sectional study. Annals of Rehabilitation Medicine, 39(6), 1016-1022.

Russian twist:

1. Okubo, Y., Kaneoka, K., Imai, A., Shiina, I., Tatsumura, M., Izumi, S., & Shiraki, H. (2010). Electromyographic analysis of transversus abdominis and lumbar multifidus using wire electrodes during lumbar stabilization exercises. Journal of Orthopaedic & Sports Physical Therapy, 40(11), 743-750.

2. Kim, S. Y., Kang, M. H., Kim, E. R., Jung, I. G., Seo, E. Y., & Oh, J. S. (2016). Comparison of EMG activity on abdominal muscles during plank exercise with unilateral and bilateral additional isometric hip adduction. Journal of Electromyography and Kinesiology, 30, 9-14.

Scapula push ups:

1. Struyf, F., Nijs, J., Baeyens, J. P., Mottram, S., & Meeusen, R. (2011). Scapular positioning and movement in unimpaired shoulders, shoulder impingement syndrome, and glenohumeral instability. Scandinavian Journal of Medicine & Science in Sports, 21(3), 352-358.

2. Kibler, W. B., Sciascia, A., & Wilkes, T. (2012). Scapular dyskinesis and its relation to shoulder injury. Journal of the American Academy of Orthopaedic Surgeons, 20(6), 364-372.

Glute bridge:

1. Youdas, J. W., Hartman, J. P., Murphy, B. A., Rundle, A. M., Ugorowski, J. M., & Hollman, J. H. (2017). Magnitudes of muscle activation of spine stabilizers, gluteals, and hamstrings during supine bridge to neutral position. Physiotherapy Theory and Practice, 33(5), 373-380.

2. Lehecka, B. J., Edwards, M., Haverkamp, R., Martin, L., Porter, K., Thach, K., ... & Sizer, P. S. (2017). Comparing gluteus maximus, biceps femoris, and vastus lateralis electromyographic activity in the back squat and barbell hip thrust exercises. Journal of Applied Biomechanics, 33(6), 476-480.

Split step squat:

1. Boren, K., Conrey, C., Le Coguic, J., Paprocki, L., Voight, M., & Robinson, T. K. (2011). Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. International Journal of Sports Physical Therapy, 6(3), 206-223.

2. Earp, J. E., Newton, R. U., Cormie, P., & Blazevich, A. J. (2015). The influence of loading intensity on muscle-tendon unit behavior during maximal knee extensor stretch shortening cycle exercise. European Journal of Applied Physiology, 115(6), 1265-1275.

Dead push ups:

1. Kolber, M. J., Beekhuizen, K. S., Cheng, M. S., & Hellman, M. A. (2010). Shoulder joint and muscle characteristics in the recreational weight training population. Journal of Strength and Conditioning Research, 24(2), 546-554.

2. Borreani, S., Calatayud, J., Colado, J. C., Moya-Nájera, D., Triplett, N. T., & Martin, F. (2018). Muscle activation during push-ups performed under stable and unstable conditions. Journal of Musculoskeletal & Neuronal Interactions, 18(3), 262-267.

Good morning:

1. Nuzzo, J. L., Mayer, J. M., & Cholewicki, J. (2018). Trunk muscle activity during stability ball and free weight exercises. Journal of Strength and Conditioning Research, 32(1), 167-174.

2. Andersen, V., Fimland, M. S., Mo, D. A., Iversen, V. M., Vederhus, T., Rockland Hellebø, L. R., ... & Saeterbakken, A. H. (2018). Electromyographic comparison of barbell deadlift, hex bar deadlift, and hip thrust exercises: a cross-over study. Journal of Strength and Conditioning Research, 32(3), 587-593.

Plank and push isometrics:

1. Ellenbecker, T. S., & Cools, A. (2010). Rehabilitation of shoulder impingement syndrome and rotator cuff injuries: an evidence-based review. British Journal of Sports Medicine, 44(5), 319-327.

2. Kibler, W. B., Ludewig, P. M., McClure, P. W., Michener, L. A., Bak, K., & Sciascia, A. D. (2013). Clinical implications of scapular dyskinesis in shoulder injury: the 2013 consensus statement from the 'Scapular Summit'. British Journal of Sports Medicine, 47(14), 877-885.

Knee raises

2. Martuscello, J. M., Nuzzo, J. L., Ashley, C. D., Campbell, B. I., Orriola, J. J., & Mayer, J. M. (2013). Systematic review of core muscle activity during physical fitness exercises. Journal of Strength and Conditioning Research, 27(6), 1684-1698.

Core twisting

2. Lee, J. H., & Cynn, H. S. (2015). Effects of the pelvic rotatory control method on abdominal muscle activity and the pelvic rotation during active straight leg raising. Journal of Electromyography and Kinesiology, 25(6), 924-930.

Shoulder small band abductions

1. Camargo, P. R., Haik, M. N., Ludewig, P. M., Filho, R. B., Mattiello-Rosa, S. M., & Salvini, T. F. (2009). Effects of strengthening and stretching exercises applied during working hours on pain and physical impairment in workers with subacromial impingement syndrome. Physiotherapy Theory and Practice, 25(7), 463-475.

2. Thigpen, C. A., Padua, D. A., Michener, L. A., Guskiewicz, K., Giuliani, C., Keener, J. D., & Stergiou, N. (2010). Head and shoulder posture affect scapular mechanics and muscle activity in overhead tasks. Journal of Electromyography and Kinesiology, 20(4), 701-709.

Shoulder press

1. Castelein, B., Cagnie, B., Parlevliet, T., Cools, A., & Danneels, L. (2016). Scapulothoracic muscle activity during elevation exercises measured with surface and fine wire EMG. Manual Therapy, 26, 2-9.

2. Struyf, F., Nijs, J., Baeyens, J. P., Mottram, S., & Meeusen, R. (2011). Scapular positioning and movement in unimpaired shoulders, shoulder impingement syndrome, and glenohumeral instability. Scandinavian Journal of Medicine & Science in Sports, 21(3), 352-358.

Deadlift to reverse chest fly

1. Reinold, M. M., Wilk, K. E., Fleisig, G. S., Zheng, N., Barrentine, S. W., Chmielewski, T., ... & Andrews, J. R. (2004). Electromyographic analysis of the rotator cuff and deltoid musculature during common shoulder external rotation exercises. Journal of Orthopaedic & Sports Physical Therapy, 34(7), 385-394.

2. Maenhout, A., Van Praet, K., Pizzi, L., & Van Herzeele, M. (2010). Electromyographic analysis of knee push up plus variations: what is the influence of the kinetic chain on scapular muscle activity? British Journal of Sports Medicine, 44(10), 730-735.

Jumping jacks

1. Ellenbecker, T. S., & Davies, G. J. (2001). Closed kinetic chain exercise: A comprehensive guide to multiple joint exercises. Human Kinetics.

2. Magarey, M. E., & Jones, M. A. (2003). Dynamic evaluation and early management of altered motor control around the shoulder complex. Manual Therapy, 8(4), 195-206.

Shoulder elevation and depression

1. Struyf, F., Nijs, J., Mollekens, S., Jeurissen, I., Truijen, S., Mottram, S., & Meeusen, R. (2013). Scapular-focused treatment in patients with shoulder impingement syndrome: a randomized clinical trial. Clinical Rheumatology, 32(1), 73-85.

2. Kibler, W. B., Sciascia, A., & Wilkes, T. (2012). Scapular dyskinesis and its relation to shoulder injury. Journal of the American Academy of Orthopaedic Surgeons, 20(6), 364-372.

Burpees

1. Ratamess, N. A., Rosenberg, J. G., Klei, S., Dougherty, B. M., Kang, J., Smith, C. R., ... & Faigenbaum, A. D. (2015). Comparison of the acute metabolic responses to traditional resistance, body-weight, and battling rope exercises. Journal of Strength and Conditioning Research, 29(1), 47-57.

2. Ebben, W. P., & Jensen, R. L. (2008). Electromyographic and kinetic analysis of traditional, chain, and elastic band squats. Journal of Strength and Conditioning Research, 22(6), 1908-1916.

Jumping lunges

1. Markovic, G. (2007). Does plyometric training improve vertical jump height? A meta-analytical review. British Journal of Sports Medicine, 41(6), 349-355.

2. Ramirez-Campillo, R., Andrade, D. C., & Izquierdo, M. (2013). Effects of plyometric training volume and training surface on explosive strength. Journal of Strength and Conditioning Research, 27(10), 2714-2722.

Push up medial reach

1. Edwards, P., Ebert, J., Joss, B., Bhabra, G., Ackland, T., & Wang, A. (2016). Exercise rehabilitation in the non-operative management of rotator cuff tears: a review of the literature. International Journal of Sports Physical Therapy, 11(2), 279-301.

2. Kinsella, R., & Pizzari, T. (2017). Electromyographic activity of the shoulder muscles during rehabilitation exercises in subjects with and without subacromial pain syndrome: A systematic review. Shoulder & Elbow, 9(2), 112-126.

Single leg hip thrust

1. Youdas, J. W., Hollman, J. H., Hitchcock, J. R., Hoyme, G. J., & Johnsen, J. J. (2007). Comparison of hamstring and quadriceps femoris electromyographic activity between men and women during a single-limb squat on both a stable and labile surface. Journal of Strength and Conditioning Research, 21(1), 105-111.

2. Lehecka, B. J., Edwards, M., Haverkamp, R., Martin, L., Porter, K., Thach, K., ... & Sack, R. J. (2017). Comparing gluteus maximus, biceps femoris, and vastus lateralis electromyographic activity in the back squat and barbell hip thrust exercises. Journal of Applied Biomechanics, 33(6), 476-480.

Kettlebell exercises

1. Beardsley, C., & Contreras, B. (2014). The increasing role of the hip extensor musculature with heavier compound lower-body movements and more explosive sport actions. Strength & Conditioning Journal, 36(2), 49-55.

2. Jay, K., Jakobsen, M. D., Sundstrup, E., Skotte, J. H., Jørgensen, M. B., Andersen, C. H., ... & Andersen, L. L. (2013). Effects of kettlebell training on postural coordination and jump performance: A randomized controlled trial. Journal of Strength and Conditioning Research, 27(5), 1202-1209.

RDL with bend over row

1. Willardson, J. M. (2007). Core stability training: Applications to sports conditioning programs. Journal of Strength and Conditioning Research, 21(3), 979-985.

2. Behm, D. G., Leonard, A. M., Young, W. B., Bonsey, W. A., & MacKinnon, S. N. (2005). Trunk muscle electromyographic activity with unstable and unilateral exercises. Journal of Strength and Conditioning Research, 19(1), 193-201.

Tricep push ups

1. Lehman, G. J., MacMillan, B., MacIntyre, I., Chivers, M., & Fluter, M. (2006). Shoulder muscle EMG activity during push up variations on and off a Swiss ball. Dynamic Medicine, 5(1), 7.

2. Tucker, W. S., Armstrong, C. W., Gribble, P. A., Timmons, M. K., & Yeasting, R. A. (2016). Scapular muscle activity in various shoulder exercises performed at low and high intensities. Journal of Athletic Training, 51(9), 724-730.

Single leg jumping exercises

1. Muehlbauer, T., Gollhofer, A., & Granacher, U. (2015). Associations between measures of balance and lower-extremity muscle strength/power in healthy individuals across the lifespan: A systematic review and meta-analysis. Sports Medicine, 45(12), 1671-1692.

2. Hewett, T. E., Ford, K. R., Hoogenboom, B. J., & Myer, G. D. (2010). Understanding and preventing ACL injuries: Current biomechanical and epidemiologic considerations - Update 2010. North American Journal of Sports Physical Therapy, 5(4), 234-251.

Reverse Nordics and eccentrics

1. Evangelidis, P. E., Massey, G. J., Pain, M. T., Folland, J. P. (2016). Strength and size relationships of the quadriceps and hamstrings with special reference to reciprocal muscle balance. European Journal of Applied Physiology, 116(3), 593-600.

2. Roig, M., O'Brien, K., Kirk, G., Murray, R., McKinnon, P., Shadgan, B., & Reid, W. D. (2009). The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: A systematic review with meta-analysis. British Journal of Sports Medicine, 43(8), 556-568.

Swiss ball plank

1. Behm, D. G., & Colado, J. C. (2012). The effectiveness of resistance training using unstable surfaces and devices for rehabilitation. International Journal of Sports Physical Therapy, 7(2), 226-241.

2. Barton, C. J., Kennedy, A., Twycross-Lewis, R., & Woledge, R. (2014). The effects of isometric contractions on multijoint proprioception and force production characteristics. Human Movement Science, 33, 65-78.

V-ups

2. Kibler, W. B., Press, J., & Sciascia, A. (2006). The role of core stability in athletic function. Sports Medicine, 36(3), 189-198.

Shoulder mobility

1. Page, P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International Journal of Sports Physical Therapy, 7(1), 109–119.

1. Myers, T. W. (2014). Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists. 3rd ed. Edinburgh: Churchill Livingstone.

Pilates

1. Wells, C., Kolt, G. S., Bialocerkowski, A. (2012). Defining Pilates exercise: A systematic review. Complementary Therapies in Medicine, 20(4), 253-262.

2. Latey, P. (2001). The Pilates method: history and philosophy. Journal of Bodywork and Movement Therapies, 5(4), 275-282.

1. Cruz-Ferreira, A., Fernandes, J., Laranjo, L., Bernardo, L. M., & Silva, A. (2011). A systematic review of the effects of pilates method of exercise in healthy people. Archives of Physical Medicine and Rehabilitation, 92(12), 2071-2081.

2. Tolnai, N., Szabo, Z., Koteles, F., & Szabo, A. (2016). Physical and psychological benefits of once-a-week Pilates exercises in young sedentary women: A 10-week longitudinal study. Physiology & Behavior, 163, 211-218.

Scapula push ups

1. Kibler, W. B., Ludewig, P. M., McClure, P. W., Michener, L. A., Bak, K., & Sciascia, A. D. (2013). Clinical implications of scapular dyskinesis in shoulder injury: the 2013 consensus statement from the ‘Scapular Summit’. British Journal of Sports Medicine, 47(14), 877-885.

2. Cools, A. M., Dewitte, V., Lanszweert, F., Notebaert, D., Roets, A., Soetens, B., ... & Witvrouw, E. E. (2007). Rehabilitation of scapular muscle balance: which exercises to prescribe? The American Journal of Sports Medicine, 35(10), 1744-1751.

Skipping exercises

1. Gillen, J. B., & Gibala, M. J. (2014). Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness? Applied Physiology, Nutrition, and Metabolism, 39(3), 409-412.

2. Heinrich, K. M., Patel, P. M., O'Neal, J. L., & Heinrich, B. S. (2014). High-intensity compared to moderate-intensity training for exercise initiation, enjoyment, adherence, and intentions: an intervention study. BMC Public Health, 14, 789.

Bar hanging

1. Kolber, M. J., & Hanney, W. J. (2012). The reliability and concurrent validity of shoulder mobility measurements using a digital inclinometer and goniometer: a technical report. International Journal of Sports Physical Therapy, 7(3), 306–313.

2. Michener, L. A., Walsworth, M. K., & Burnet, E. N. (2004). Effectiveness of rehabilitation for patients with subacromial impingement syndrome: a systematic review. Journal of Hand Therapy, 17(2), 152-164.

Leg raises

1. Escamilla, R. F., Lewis, C., Bell, D., Bramblet, G., Daffron, J., Lambert, S., Pecson, A., Imamura, R., Paulos, L., & Andrews, J. R. (2010). Core muscle activation during Swiss ball and traditional abdominal exercises. Journal of Orthopaedic & Sports Physical Therapy, 40(5), 265-276.

2. Willardson, J. M. (2007). Core stability training: applications to sports conditioning programs. Journal of Strength and Conditioning Research, 21(3), 979-985.

Skateboard exercise

1. Distefano, L. J., Distefano, M. J., Frank, B. S., Clark, M. A., & Padua, D. A. (2013). Comparison of integrated and isolated training on performance measures and neuromuscular control. Journal of Strength and Conditioning Research, 27(4), 1083-1090.

2. McGill, S. M., & Marshall, L. W. (2012). Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads. Journal of Strength and Conditioning Research, 26(1), 16-27.

Single arm back row

2. Andersen, C. H., Zebis, M. K., Saervoll, C., Sundstrup, E., Jakobsen, M. D., Sjøgaard, G., & Andersen, L. L. (2014). Scapular muscle activity from selected strengthening exercises performed at low and high intensities. Journal of Strength and Conditioning Research, 28(9), 2408-2416.

Upper back pulling

1. De Mey, K., Danneels, L., Cagnie, B., & Cools, A. M. (2012). Scapular muscle rehabilitation exercises in overhead athletes with impingement symptoms: effect of a 6-week training program on muscle recruitment and functional outcome. The American Journal of Sports Medicine, 40(8), 1906-1915.

2. Ekstrom, R. A., Donatelli, R. A., & Soderberg, G. L. (2003). Surface electromyographic analysis of exercises for the trapezius and serratus anterior muscles. Journal of Orthopaedic & Sports Physical Therapy, 33(5), 247-258.

Pallof twisting

1. Borstad, J. D., & Ludewig, P. M. (2005). The effect of long versus short pectoralis minor resting length on scapular kinematics in healthy individuals. Journal of Orthopaedic & Sports Physical Therapy, 35(4), 227-238.

2. Kibler, W. B., Ludewig, P. M., McClure, P. W., Michener, L. A., Bak, K., & Sciascia, A. D. (2013). Clinical implications of scapular dyskinesis in shoulder injury: the 2013 consensus statement from the ‘Scapular Summit’. British Journal of Sports Medicine, 47(14), 877-885.

Unilateral upper body pushing exercises

1. Leong, H. T., Ng, G. Y. F., & Fu, S. N. (2014). Low-level laser therapy with exercise for subacromial impingement syndrome: a randomized controlled trial. Photomedicine and Laser Surgery, 32(3), 141-149.

2. Ellenbecker, T. S., & Cools, A. (2010). Rehabilitation of shoulder impingement syndrome and rotator cuff injuries: an evidence-based review. British Journal of Sports Medicine, 44(5), 319-327.

Single elbow plank salute

1. Cools, A. M., Dewitte, V., Lanszweert, F., Notebaert, D., Roets, A., Soetens, B., Cagnie, B., & Witvrouw, E. E. (2007). Rehabilitation of scapular muscle balance: which exercises to prescribe? The American Journal of Sports Medicine, 35(10), 1744-1751.

2. Hibberd, E. E., Oyama, S., & Myers, J. B. (2012). Increase in humeral retrotorsion accounts for age-related increase in glenohumeral internal rotation deficit in youth and adolescent baseball players. Journal of Bone and Joint Surgery, 94(16), 1446-1454.

Superman and back band pull

2. McClure, P. W., Bialker, J., Neff, N., Williams, G., & Karduna, A. (2004). Shoulder function and 3-dimensional scapular kinematics in people with and without shoulder impingement syndrome. Physical Therapy, 84(8), 720-735.

Swiss ball plank

1. Cosio-Lima, L. M., Reynolds, K. L., Winter, C., Paolone, V., & Jones, M. T. (2003). Effects of physioball and conventional floor exercises on early phase adaptations in back and abdominal core stability and balance in women. Journal of Strength and Conditioning Research, 17(4), 721-725.

Small band wall walks

1. Camargo, P. R., Alburquerque-Sendín, F., & Salvini, T. F. (2015). Eccentric training as a new approach for rotator cuff tendinopathy: Review and perspectives. World Journal of Orthopedics, 6(11), 860–870.

2. Ebaugh, D. D., McClure, P. W., & Karduna, A. R. (2006). Effects of shoulder muscle fatigue caused by repetitive overhead activities on scapulothoracic and glenohumeral kinematics. Journal of Electromyography and Kinesiology, 16(3), 224-235.

Swiss ball shoulder mobility

1. Ellenbecker, T. S., & Cools, A. (2010). Rehabilitation of shoulder impingement syndrome and rotator cuff injuries: an evidence-based review. British Journal of Sports Medicine, 44(5), 319-327.

Pull ups

1. Prinold, J. A., & Bull, A. M. (2016). An investigation into the impact of the forces generated during the pull-up exercise on shoulder function. Journal of Biomechanics, 49(8), 1375-1382.

2. Leroux, J. L., Codine, P., Thomas, E., Pocholle, M., Mailhe, D., & Blotman, F. (1994). Isokinetic evaluation of rotational strength in normal shoulders and shoulders with impingement syndrome. Clinical Orthopaedics and Related Research, (304), 108-115.