Strength and Conditioning library — HP3

Demonstrations of the common strength and conditioning exercises we use

• 10/4/23
Ankle stability drills - intermediate
- Hips and hamstrings
- Core & trunk exercises
• 10/4/23
Long lever Copenhagen with knee to elbow
- Strength circuit routines
• 2/17/23
Functional Movement Circuit
- Strength circuit routines
• 2/17/23
Lower Limb Stability Circuit
- Running drills
• 12/17/22
Running cadence examples
- Running drills
• 12/17/22
Heidens for trail runners
- Running drills
• 12/17/22
Running tall
- Running drills
• 12/17/22
High Knees
- Running drills
• 12/17/22
Hill bounding
- Running drills
• 12/17/22
Pogos
- Running drills
• 12/17/22
Tall to short plyometric exercise
- Running drills
• 12/17/22
Skipping variations for preparing to run
- Running drills
• 12/17/22
Jump and land drills
- Running drills
• 12/17/22
Running drill - heel pull up
- Running drills
• 12/17/22
Knee to chest and walking lunge drill
- Running drills
• 12/17/22
Running drills - arm circles
- Running drills
• 12/17/22
Running drill - look behind
- Running drills
• 12/17/22
Running drill - arms front & back
- Running drills
• 12/17/22
Dancing Descents
- Running drills
• 12/17/22
Skipping and bounding drills
- Running drills
• 12/17/22
Run drill B skip
- Running drills
• 12/17/22
Run drill grapevine or carioca
- Running drills
• 12/17/22
Run drill single leg heel pick up
- Running drills
• 12/17/22
Run drill side skipping
- Running drills
• 12/17/22
Run drill straight leg run
- Running drills
• 12/17/22
Running drill - ankling
- Running drills
• 12/17/22
Running drill - heel pick ups
- Running drills
• 12/17/22
Running drill - Marching B
- Plyometrics and proprioception
• 9/20/22
Tall to short plyometric exercise

This video demonstrates the early plyometric exercise 'tall to short'. Teaching you to land with a stiff ankle, knee and hip.
- Upper body
• 9/20/22
DB Bench Press

Uploaded by Morgan Ogle on 2022-06-10.
- Upper body
• 9/20/22
DB Inclined Bench Press

Uploaded by Morgan Ogle on 2022-06-10.
- Upper body
• 9/20/22
Wrist Turnovers

Uploaded by Morgan Ogle on 2022-06-10.
- Upper body
• 9/20/22
Bench Press

Uploaded by Morgan Ogle on 2022-06-26.
- Mobility and warm up exercises
• 9/20/22
Dowel Dislocates

Uploaded by Morgan Ogle on 2022-06-26.
- Mobility and warm up exercises
• 9/20/22
Kneeling T-Spine Rotation
- Core & trunk exercises
• 9/20/22
SB Plank

Uploaded by Morgan Ogle on 2022-06-26.
- Core & trunk exercises
• 9/20/22
Stir the Pot

Uploaded by Morgan Ogle on 2022-06-26.
- Gym ball exercises
• 9/20/22
Stir the Pot

Uploaded by Morgan Ogle on 2022-06-26.
- Hips and hamstrings
• 9/20/22
Glute Bridge Marches

Uploaded by Morgan Ogle on 2022-08-17.
- Upper body
• 9/20/22
DB Seated Overhead Press

Uploaded by Morgan Ogle on 2022-08-17.
- Deadlift variations
• 9/20/22
Trap Bar Power Pulls

Uploaded by Morgan Ogle on 2022-08-17.
- Deadlift variations
• 9/20/22
Trap Bar Deadlift
- Calves, feet and ankles
• 9/20/22
SL Weight Passover

Uploaded by Morgan Ogle on 2022-09-11.
- Core & trunk exercises
• 9/20/22
SL Weight Passover

Uploaded by Morgan Ogle on 2022-09-11.
- Mobility and warm up exercises
• 9/20/22
Kneeling Quad Stretch w: Pulse

Uploaded by Morgan Ogle on 2022-09-11.
- Mobility and warm up exercises
• 9/20/22
Kneeling Quad Stretch w/ Twist

Uploaded by Morgan Ogle on 2022-08-17.
- Upper body
• 9/20/22
Alternating DB Press

Uploaded by Morgan Ogle on 2022-09-11.
- Mobility and warm up exercises
• 9/20/22
Lateral Lunge

Uploaded by Morgan Ogle on 2022-09-11.
- Hips and hamstrings
• 9/20/22
Lateral Lunge

Uploaded by Morgan Ogle on 2022-09-11.
- Core & trunk exercises
• 9/20/22
Banded Rotations

Uploaded by Morgan Ogle on 2022-09-11.
- Mobility and warm up exercises
• 8/10/22
Retract, Rotate, Slide

Uploaded by Morgan Ogle on 2022-09-11.
- Mobility and warm up exercises
• 6/7/22
Tibialis anterior self massage

This video is about Tibialis anterior self massage using a small massage ball. Music - Prelude No. 20 by Chris Zabriskie is licensed under a Creative Common...
- Mobility and warm up exercises
• 6/7/22
Calf muscles self massage

This video is about various Calf muscles self massage techniques
- Mobility and warm up exercises
• 6/7/22
Plantar self massage

This video is about Plantar self massage using a small ball. Good for everyone, especially runners or those on their feet for long periods. If you have 'pl...
- Mobility and warm up exercises
• 6/7/22
Thoracic spine massage & mobility

This video is about Thoracic spine massage & mobility using a 'peanut'. You can make your own with two tennis balls and tape them together, or you can buy s...
- Mobility and warm up exercises
• 6/7/22
Plantar fascia stretch

This video is about a simple Plantar fascia stretch to accompany the plantar fascia loading program to rehab plantar fasciopathy (aka plantar fasciitis). Se...
- Mobility and warm up exercises
• 6/7/22
Glute massage with ball

This video is a simple demonstrate of glute massage techniques with ball. Use this as part of your general mobility and soft tissue massage routine.
- Mobility and warm up exercises
• 6/7/22
Hip flexor soft tissue massage

This video is about Hip flexor soft tissue massage techniques. Use this if your hips are feeling a little stiff. Particularly useful techniques if you are ...
- Mobility and warm up exercises
• 6/7/22
Wrist and Elbow mobility

This video is about Wrist and Elbow mobility. A series of stretching / mobility exercises to improve or maintain finger, wrist and elbow mobility. These ar...
- Mobility and warm up exercises
• 6/7/22
Shoulder massage with a ball

This video is about Shoulder massage with a ball
- Mobility and warm up exercises
• 6/7/22
Hamstring soft tissue self massage

This video is about Hamstring soft tissue self massage using various tools - Compex Fixx massage gun, foam roller, massage ball and floss bands.
- Mobility and warm up exercises
• 6/7/22
Ankle mobility with a band

This video is demonstrating an Ankle mobility techniqe with a band
- Mobility and warm up exercises
• 6/7/22
Foot core strength and mobility

This video is about Foot core strength and mobility
- Mobility and warm up exercises
• 6/7/22
Foot & Ankle tack and floss

Demonstration of the foot & ankle compression tack and floss technique for soft tissue mobility or reducing swelling.
- Calves, feet and ankles
• 2/23/22
Isometric seated calf raise
- Self mobilisations & myofascial release
• 2/15/22
Thoracic mobility cat-cow with band overpressure
- Kettlebell exercises
- Squat variations
• 2/15/22
Kettlebell clean and press
- Hips and hamstrings
• 2/12/22
Hip Thrusts
- Mobility and warm up exercises
• 2/15/22
Spinal mobility routine
• 2/15/22
TRX abductor side plank
- Core & trunk exercises
• 2/12/22
Shoulder touches
- Mobility and warm up exercises
• 2/15/22
Half kneeling diagonal stretch
- Mobility and warm up exercises
• 2/15/22
Lizard lunge with rotation
- Calves, feet and ankles
• 2/12/22
Calf raises
- Deadlift variations
• 2/12/22
Romanian Deadlift
- Deadlift variations
• 2/12/22
Conventional Deadlift
- Squat variations
• 2/12/22
Back Squat
- Strength circuit routines
• 2/15/22
Myrtle routine
- Strength testing protocols
• 2/15/22
Strength capacity testing
- Strength testing protocols
• 2/15/22
Core strength and endurance test
- Strength testing protocols
- Core & trunk exercises
• 2/15/22
Bunkie plank test
- Calves, feet and ankles
• 2/15/22
Ankle strength drill 6 way walk
- Self mobilisations & myofascial release
• 2/15/22
Adductor soft tissue mobility
- Hips and hamstrings
• 2/15/22
Adductor isometric squeeze
- Hips and hamstrings
• 2/15/22
Isometric hip flexion
- Upper body
• 2/15/22
Passive and active hang
- Core & trunk exercises
• 2/15/22
Deadbug with anti rotation
- Upper body
• 2/15/22
Face pull into lateral rotation
- Upper body
• 2/15/22
Scapula press ups
- Mobility and warm up exercises
- Upper body
• 2/15/22
Shoulder dislocates
- Core & trunk exercises
• 2/15/22
Hollow hold and flutter kick
- Hips and hamstrings
- Core & trunk exercises
• 2/15/22
Prone extension with flutter kick
- Mobility and warm up exercises
• 2/15/22
Pretzel stretch
- Core & trunk exercises
• 2/15/22
Inchworm
- Hips and hamstrings
- Deadlift variations
• 2/15/22
Single leg RDL with reactive neuromuscular training
- Mobility and warm up exercises
- Calves, feet and ankles
• 2/15/22
Ankle mobilisations with a band MWM
- Core & trunk exercises
• 2/15/22
Deadbug
- Core & trunk exercises
• 2/15/22
Dead bug with band round ankles
- Upper body
• 2/15/22
Prone row to external rotation
- Upper body
• 2/15/22
Press up
- Upper body
• 2/15/22
Half kneeling single arm row
- Hips and hamstrings
- Deadlift variations
• 2/15/22
Pull through
- Gym ball exercises
- Upper body
• 2/15/22
YTL on a gym ball
- Upper body
• 2/15/22
Inverse row
- Plyometrics and proprioception
• 2/15/22
Box jumps
- Plyometrics and proprioception
• 2/15/22
Line jumps and hops
- Hips and hamstrings
- Deadlift variations
• 2/15/22
Single leg RDL
- Mobility and warm up exercises
- Calves, feet and ankles
• 2/15/22
Knee to wall ankle mobility
- Mobility and warm up exercises
• 2/15/22
Half kneeling thoracic rotation
- Core & trunk exercises
• 2/15/22
Leg lowers
- Upper body
• 2/15/22
Dumbbell bench press
- Hips and hamstrings
- Core & trunk exercises
• 2/15/22
Hanging leg raise
- Kettlebell exercises
- Squat variations
• 2/15/22
Single arm kettlebell front squat
- Upper body
• 2/15/22
Inverse row on unstable surface
- Squat variations
• 2/15/22
Offset split squat
- Upper body
• 2/15/22
Press ups on unstable surface
- Plyometrics and proprioception
• 2/15/22
Side to side line hops
- Plyometrics and proprioception
• 2/15/22
Heidens stick and hold
- Upper body
• 2/15/22
Single arm bench press
- Plyometrics and proprioception
• 2/15/22
Single leg box jumps
- Kettlebell exercises
- Squat variations
• 2/15/22
Offset step up
- Deadlift variations
- Kettlebell exercises
• 2/15/22
Offset RDL
- TRX exercises
- Upper body
• 2/15/22
TRX press up
- TRX exercises
- Upper body
• 2/15/22
TRX incline row
- Squat variations
- TRX exercises
• 2/15/22
TRX single leg pistol squat
• 2/15/22
TRX adductor side plank long lever
• 2/15/22
TRX adductor side plank short lever
- Strength circuit routines
• 2/15/22
TRX circuit workout
- TRX exercises
- Core & trunk exercises
• 2/15/22
TRX kneeling roll out
- TRX exercises
- Core & trunk exercises
• 2/15/22
TRX standing roll out
- TRX exercises
- Upper body
• 2/15/22
TRX T+Y deltoid fly
- TRX exercises
- Upper body
• 2/15/22
TRX reverse fly
- TRX exercises
- Upper body
• 2/15/22
TRX press up deep angle
- TRX exercises
- Upper body
• 2/15/22
TRX press up shallow angle
- TRX exercises
- Upper body
• 2/15/22
TRX single arm row
- TRX exercises
- Upper body
• 2/15/22
TRX row
- Squat variations
- TRX exercises
• 2/15/22
TRX Squat variations
- TRX exercises
• 2/15/22
TRX hamstring curl
- TRX exercises
- Upper body
• 2/15/22
TRX Row offset stance
• 2/15/22
TRX atomic oblique press up
- Hips and hamstrings
• 2/15/22
Single leg bridge
- Hips and hamstrings
• 2/15/22
Standing knee to wall press
- Upper body
• 2/15/22
Wall angel
- Squat variations
• 2/15/22
Reverse lunge into sprinter hold
- Plyometrics and proprioception
• 2/15/22
Jump rope skipping
- Core & trunk exercises
• 2/15/22
Front and side plank
- Core & trunk exercises
• 2/15/22
Bird dog
- Squat variations
• 2/15/22
Single leg half squat
- Plyometrics and proprioception
• 2/15/22
Countermovement jump
- Squat variations
- Plyometrics and proprioception
• 2/15/22
Jumping split squat and scissor jumps
- Plyometrics and proprioception
• 2/15/22
Balance board
• 2/15/22
Mountain climbers with band round ankles
- Core & trunk exercises
• 2/15/22
Palloff press on unstable surface
- Calves, feet and ankles
• 2/15/22
Plantar fascia strengthening
- Hips and hamstrings
• 2/15/22
Hip hitch
- Self mobilisations & myofascial release
• 2/15/22
Quads self massage
- Self mobilisations & myofascial release
• 2/15/22
Lower back self massage
- Self mobilisations & myofascial release
• 2/15/22
Tibialis posterior self massage
- Self mobilisations & myofascial release
• 2/15/22
Peroneal muscles self massage
- Self mobilisations & myofascial release
• 2/15/22
Tibialis anterior self massage
- Self mobilisations & myofascial release
• 2/15/22
Calf muscle self massage
- Self mobilisations & myofascial release
• 2/15/22
Plantar fascia self massage
- Self mobilisations & myofascial release
• 2/15/22
Thoracic spine massage and mobility
- Calves, feet and ankles
• 2/15/22
Intrinsic foot strengthening exercises
- Self mobilisations & myofascial release
• 2/15/22
Plantar fascia stretch
- Self mobilisations & myofascial release
• 2/15/22
Glute massage with a ball
- Self mobilisations & myofascial release
• 2/15/22
Hip flexor self massage
- Mobility and warm up exercises
• 2/15/22
Wrist and elbow mobility
- Self mobilisations & myofascial release
• 2/15/22
Shoulder massage with a ball
- Self mobilisations & myofascial release
• 2/15/22
Hamstring self massage techniques
- Plyometrics and proprioception
• 2/15/22
Rear foot elevated hop
- Plyometrics and proprioception
• 2/15/22
Front leg elevated hop
- Upper body
• 2/15/22
Dry land swim pull cords
- Mobility and warm up exercises
• 2/15/22
Shoulder mobility using bands
- Kettlebell exercises
• 2/15/22
Kettlebell clean and forward lunge
- Hips and hamstrings
• 2/15/22
Crab walks with bands
- Calves, feet and ankles
• 2/15/22
Tibialis posterior strengthening
- Kettlebell exercises
- Squat variations
• 2/15/22
Goblet squat
- Kettlebell exercises
• 2/15/22
Kettlebell round the world and figure 8's
- Kettlebell exercises
• 2/15/22
Kettlebell swings demonstration
- Kettlebell exercises
• 2/15/22
Turkish get up demonstration
- Upper body
- Core & trunk exercises
• 2/15/22
Upper body BOSU exercises for MTB riding
• 2/15/22
Kettlebell drag through
- Upper body
• 2/15/22
Med ball press ups
- Upper body
• 2/15/22
Wrist supinator and pronator strengthening
- Kettlebell exercises
- Squat variations
• 2/15/22
Kettlebell squat clean
- Kettlebell exercises
• 2/15/22
Kettlebell reverse lunge
- Strength circuit routines
• 2/15/22
Hip circuit with mini bands
- Mobility and warm up exercises
• 2/15/22
Running warm up routine 1
- Mobility and warm up exercises
• 2/15/22
Running warm up routine 2
- Mobility and warm up exercises
• 2/15/22
Running warm up routine 3
- Mobility and warm up exercises
• 2/15/22
Running warm up routine 4
- Mobility and warm up exercises
• 2/15/22
Running warm up routine 5
- Mobility and warm up exercises
• 2/15/22
Running warm up routine 7
- Mobility and warm up exercises
• 2/15/22
Hip mobility using bands
- Core & trunk exercises
• 2/15/22
Kneeling wood chop
- Upper body
• 2/15/22
Running pole action
- Core & trunk exercises
• 2/15/22
Saxon side bends
- Upper body
• 2/15/22
Shoulder lateral rotation
- Upper body
• 2/15/22
Kneeling running action with weights