Movement
Observation/Posture
Tight Muscles
Weak
Muscles
Possible
Indicators
Dynamic
Flexibility
Motor Control
Exercises
Strength
Training
Static
Stretching
Self Myofascial
Release
Hip Tightness
Difficulty Internally Or
Externally Rotating Hips
Low Back Extensors
Glutues Maximus
Squats
Kneeling Hip
Flexor Stretches
Foam Roller
Stretch(Iliopsoas)
Glutues Medius
Quadraped Hip
Mobility (Fire
Hydrants)
Scorpions
Hamstrings
Mini Band Monster
Walks
Bulgarian Squats
Illiotibial Band
Glutues Minimus
Difficulty
internally or
externally rotating
hips during step
ups
Forward leaning
posture
Increased
forward lean
when squatting,
heels coming off
ground
Tightness in
hamstrings, low
back, hip flexors
Rotational
movement of the
knee when
peforming a
single leg mini
squat (20
degrees)
Shifting of trunk
when performing
a single leg minisquat (20
degrees)
Knees caving in
when squatting
Foot (lead leg)
turning in with
forward reaches
Trail leg caving
in (moving
towards mid-line)
when performing
forward reaches
Instability when
performing
forward reaches
or lunges
Instability when
performing stepups to single leg
stabilization
Foot turning
inward during gait
cycle
Flat feet with
abnormal wear on
shoes or calluses
on feet
90/90 Seated Hip
Flexor Stretches
Foam Roller
Stretch(IT Band)
Lateral Step
w/Forearm to
Foot Stretch
Foam Roller
Stretch(Low Back)
Hip Flexors
Adductors
Piriformis
Psoas
Shaping Concepts 2007
Hurdle Exercise
Box Step Ups
Squat To Stand
Elevated Step Single
Leg Squats
Over/Under Drills
SB Hip Bridges
Reverse Lunge
with Twist
Single Leg Cone
Reaches
Bodyweight
Squats(90degrees)
Split Squats
Bulgarian Squats
Box Step Ups
w/Single Leg
Stabilization
Box Step Ups
w/Internal Rotation
Mini Band Side Steps
Elevated Step Single
Leg Reaches
Floor Bridges
Quadraped
(Birddogs)
Reverse
Hyperextensions
2x4 Squats
MB Forward Reaches
Box Step Ups
Box Step Ups
w/External Rotation
Single Leg Squat
variations
Cable Pull
Throughs
Lunge (static,
dynamic, walking,
6 box)
Lying Tensor
Fascia Latae
Stretch
Glute/Ham Raise
1 Leg Romanian
Deadlifts
Bulgarian Hip
Flexor Stretches
Seated Groin
Stretch
Standing
Adductor Stretch
Standing
Hamstring Stretch
(foot raised)
Foam Roller
Stretch(Hamstrings)
Foam Roller
Stretch(Calves)
Movement
Observation/Posture
Tight Muscles
Weak
Muscles
Possible
Indicators
Dynamic
Flexibility
Motor Control
Exercises
Strength
Training
Static
Stretching
Self Myofascial
Release
Hips Pushed Forward
Posterior Pelvic Tilt
Hamstrings
Quadriceps
Walking Toe
Touches
Scorpions
Squats
90/90 Stretches
for Glutes
Foam Roller
Stretch(Hamstrings)
Glutes
Iliopsoas
Belt Buckle
Up from
standing position
Mini Band Monster
Walks
Bulgarian Squats
Standing
Hamstring
Stretch(foot
raised)
Foam Roller
Stretch(Glutes)
Squat to Stand
Lower Abdominals
Lumbar Erectors
Leaning back
when walking
History of
hamstring pulls
Box Step Ups
Walking Lunge
w/Overhead
Reach
Elevated Step Single
Leg Squats
SB Hip Bridges
Drop Squat
Hips pushed
way forward
from a standing
position
Significant
tightness in low
back and
hamstrings
Walking Reaches
Walking Knee to
Chest Stretch
Lateral Lunge
Single Leg Cone
Reaches
Lunge (static,
dynamic, walking,
6box)
Reverse Scorpions
Glute/Ham Raise
Elevated Step Single
Leg Reaches
1 Leg Romanian
Deadlifts
Floor Bridges
Deadlifts
Quadraped
Hyperextensions
Bodyweight
Squats(90degrees)
Split Squats
Bulgarian Squats
Box Step Ups
w/Single Leg
Stabilization
Box Step Ups
w/Internal Rotation
Band Glute/Ham
Kickbacks
Pelvic Tilts
Facing Wall Squats
MB Forward Reaches
Box Step Ups
Box Step Ups w/Ext.
Rotation
Shaping Concepts 2007
Cable Pull
Throughs
Kneeling
Abdominal Stretch
w/Reach
Foam Roller
Stretch(Low Back)
Movement
Observation/Posture
Tight Muscles
Weak
Muscles
Possible
Indicators
Dynamic
Flexibility
Motor Control
Exercises
Strength
Training
Static
Stretching
Self Myofascial
Release
Hips Pushed Back
Anterior Pelvic Tilt
Lumbar Erectors
Gluteus Maximus
Short depth on
squat
Walking toe
touches
Scorpions
Squats
Kneeling Hip
Flexor Stretches
Foam Roller Stretch
(Psoas)
Hamstrings
Glutues Medius
Squat to Stand
Mini Band Monster
Walks
Bulgarian Squats
Gap between
low back and
floor when lying
on their back
(rounded arch)
90/90 Seated Hip
Flexor Stretches
Foam Roller Stretch
(Hip Flexors)
Lateral Step
w/Foreman to
Foot Stretch
Foam Roller Stretch
(Quadriceps)
Increased
forward lean
when squatting,
heels coming off
ground
Drop Squat
Hip Flexors
Glutues Minimus
Adductors
Transverse
Abdominis
Box Step Ups
Walking Lunge
w/Overhead
Reach
Internal Obliques
Doorway test with
heels and head
against door, look
for significant
gap between
low back and
doorway.
Enough room to
stick your entire
arm through with
minimal
resistance.
Low back sags
when attempting
to do planks
Appearance of
a sway back
when standing
Walking Reaches
Walking Knee to
Chest Stretch
Elevated Step Single
Leg Reaches
Lunge (static,
dynamic,
walking,6 box)
Floor Bridges
Glute/Ham Raise
SB Hip Bridges
1 Leg Romanian
Deadlifts
Lateral Lunge
Single Leg Cone
Reaches
Bodyweight Squats
(90 degree)
Deadlifts
Standing
Hamstring Stretch
(foot raised)
Prone Butterfly
Stretch
Supine V Legs
Split against Wall
Stretch
Bulgarian Hip
Flexor Stretches
Split Squats
Bulgarian Squats
Box Step Ups with
Single Leg
Stabilization
Seated Groin
Stretch
Standing
Adductor Stretch
SB Psoas Stretch
Box Step Ups with
Internal Rotation
Band Glute/Ham
Kickbacks
Pelvic Tilts
Facing Wall Squats
Quadraped
(Birddogs)
Hyperextensions
2x4 Squats
MB Forward Reaches
Box Step Ups
Shaping Concepts 2007
Cable Pull
Throughs
Reverse Scorpions
Quadriceps
Psoas
Elevated Step Single
Leg Squats
Sumo Adductor
Stretch
Foam Roller Stretch
(Hamstrings)
Foam Roller Stretch
(Lumbar Erectors)
Foam Roller Stretch
(Adductors)
Movement
Observation/Posture
Tight Muscles
Weak
Muscles
Possible
Indicators
Dynamic
Flexibility
Motor Control
Exercises
Strength
Training
Static
Stretching
Self Myofascial
Release
Feet Turning In
Knees Turning In
Internal Rotation At Femur
Lumbar Erectors
Gluteus Maximus
Feet turning in
during gait
Walking Toe
Touches
Squats
Kneeling Hip
Flexor Stretches
Foam Roller
Stretch(Psoas)
Hamstrings
Gluteus Medius
Shoes showing
excessive wear
on inside area of
the sole
Squat to Stand
-Scorpions
-Mini Band Monster
Walks
-Elevated Step Single
Leg Squats
-SB Hip Bridges
-Single Leg Cone
Reaches
-Bodyweight
Squats(90degrees)
-Split Squat
-Bulgarian Squat
-Box Step Ups
w/Single Leg
Stabilization
-Box Step Ups
w/Internal Rot.
-Band Glute/Ham
Kickbacks
-Pelvic Tilts
-Facing Wall Squats
-Squat w/Band at
Knees
-Resisted Walking
w/Band at Feet
-Frog Press Over
Stability Ball
-Reverse Scorpions
-Elevated Step Single
Leg Reaches
-Floor Bridges
-Quadraped
-Hyperextensions
-2x4 Squats
-MB Forward Reaches
-Box Step Ups
-Box Step Ups
w/Ext.Rotation
-Single Leg Squat
Variations
-Mini Band Side Steps
-Pelvic Figure Eights
on SB
-Supine Vertical Leg
Raises
-Single Leg Hop
w/Band Abduction
-Glute Raise on
Stability Ball
-Single Leg Hops
90/90 Seated Hip
Flexor Stretches
Foam Roller
Stretch(Hip Flexors)
Lateral Step
w/Forearm to
Foot Stretch
Foam Roller
Stretch(Quadriceps)
Hip Flexors
Gluteus Minimus
Iliotibial Band
Transverse
Abdominis
Adductors
Internal Obliques
Quadriceps
Calluses right
underneath the
big toe
Walking Lunge
w/Overhead
Reach
Drop Squat
Walking Reaches
Psoas
History of knee
pain (patella
femoral
syndrome,
iliotibial band
syndrome)
runners knee
Toes pointed in
on lead foot with
lateral lunges
Tightness or
pain in the hips
when stretching
Foot on lead leg
turning in when
doing forward
reaches
Trail leg drops
inward towards
midline of the
body
Look for flat
feet with a lack
of an arch being a
primary culprit to
patella femoral
syndrome. If
found refer to a
specialist.
Shaping Concepts 2007
Walking Knee to
Chest Stretch
Lateral Lunge
Bulgarian Squats
Box Step Ups
Cable Pull
Throughs
Lunge (static,
dynamic,
walking,6box)
Standing
Hamstring Stretch
(foot raised)
Glute/Ham Raise
1 Leg Romanian
Deadlifts
Deadlifts
Prone Butterfly
Stretch
Supine V Legs
Split Against Wall
Stretch
Bulgarian Hip
Flexor Stretches
Seated Groin
Stretch
Standing
Adductor Stretch
SB Psoas Stretch
Sumo Adductor
Stretch
Foam Roller
Stretch(Iliotibial
Band)
Foam Roller
Stretch(Hamstrings)
Foam Roller
Stretch(Lumbar
Erectors)
Foam Roller
Stretch(Adductors)
Movement
Observation/Posture
Tight Muscles
Weak
Muscles
Possible
Indicators
Dynamic
Flexibility
Motor Control
Exercises
Strength
Training
Static
Stretching
Self Myofascial
Release
Feet Turning Out
Knees Turning Out
External Rotation At
Femur
Soleus
Gluteus Maximus
Walking Toe
Touches
Standing
Hamstring Stretch
(foot raised)
Foam Roller Stretch
(Hamstrings)
Gluteus Medius
-Scorpions
-Mini Band Monster
Walks
-Elevated Step Single
Leg Squats
-SB Hip Bridges
-Single Leg Cone
Reaches
-Bodyweight
Squats(90degrees)
-Split Squats
-Bulgarian Squats
-Box Step Ups
w/Single Leg
Stabilization
-Box Step Ups
w/Internal Rotation
-Single Leg Balancing
-Single Leg Squat
-Band Internal
Rotation(at toes)
-Stability Ball
Adductor Squeeze
w/Hip Bridge
-Reverse Scorpions
-Elevated Step Single
Leg Reaches
-Floor Bridges
-Quadraped
-Hyperextensions
-2x4 Squats
-MB Forward Reaches
-Box Step Ups
-Box Step Ups
w/External Rotation
-Single Leg Squat
variations
-Balance w/Reach
-Cable Adduction
-Squats w/Soft Ball
between
Knees(squeeze)
-Lying Soft Ball
Squeeze w/Hip
Bridge
Squats
Piriformis
Feet turning
out when
squatting or
reaching
Biceps Femoris
Squat to Stand
Adductors
Knees turning
out when
squatting
Walking Lunge
w/Overhead
Reach
Poor single leg
balance
Drop Squat
Walking Reaches
Leaning
forward when
walking
Falling forward
when squatting
(back bending
over)
Shaping Concepts 2007
Walking Knee to
Chest Stretch
Lateral Lunge
Bulgarian Squats
Box Step Ups
Cable Pull
Throughs
Lunge (static,
dynamic, walking,
6box)
Glute/Ham Raise
1 Leg Romanian
Deadlifts
Deadlifts
Standing Calve
Stretch
Foam Roller
Stretch(Iliotibial
Band)
Foam Roller Stretch
(Piriformis)
Foam Roller Stretch
(Calves)
Movement
Observation/Posture
Tight Muscles
Weak
Muscles
Possible
Indicators
Dynamic
Flexibility
Motor Control
Exercises
Strength
Training
Static
Stretching
Self Myofascial
Release
Shoulders Rounded
Forward
Protracted Shoulder Girdle
Pectoralis Major
Mid Traps
Back Bridging
Cuff Complex
Rear Delt Cable
Pulls
Doorway Chest
Stretch
Pectoralis Minor
Rhomboids
Shoulders
rounded
forward
Foam Roller Stretch
(pectoralis major &
minor)
Seated Rows
Anterior Delts
Rear Deltoids
Pectoralis Stretch
on Stability Ball
Serratus Anterior
Latissimus Dorsi
Band Pull Aparts
Prone Straight Arm
Rotation
Shoulder pain
and discomfort
when raising and
rotating shoulder
girdle in multi
planar motions.
Bent Over Barbell
Rows
Foam Roller Stretch
(serratus anterior)
Scapular Push Ups
Ys and Ts on
Stability Ball
Foam Roller Stretch
(latissium dorsi)
Single Arm
Dumbbell Rows
Pull Ups
Classic poor
posture with
slouching over
appearance
Reverse Flys
Prone Cobras
Barbell Upright
Rows
Barbell High Pulls
Dumbbell Bent
Over Rear Delt
Rows
Cable Reverse
Flys
Movement
Observation/Posture
Tight Muscles
Weak
Muscles
Possible
Indicators
Dynamic
Flexibility
Motor Control
Exercises
Strength
Training
Static
Stretching
Self Myofascial
Release
Arms Rotated Inward
With Palms Facing Back
When Standing
Internal Humeral Rotation
Pectoralis Major
Mid Traps
Back Bridging
Cuff Complex
Rear Delt Cable
Pulls
Doorway Chest
Stretch
Foam Roller Stretch
(pec major/minor)
Pectoralis Minor
Rhomboids
Seated Rows
Anterior Delts
Rear Delts
Shoulders
rounded forward
with hands
turned in,
palms facing
rear body
Pec Stretch on
Stability Ball
Foam Roller Stretch
(lats)
Band Pull Aparts
Prone Straight Arm
Rotation
Serratus Anterior
Lats
Inability to lay
flat on your back
and raise arms
over head until
flat on floor
Bent Over Barbell
Rows
Scapular Push Ups
Ys and Ts on
Stability Ball
Single Arm
Dumbbell Rows
Pull Ups
Reverse Flys
History of
overuse from
sports activity
(ex. baseball)
Prone Cobras
Barbell Upright
Rows
Barbell High Pulls
Dumbbell Bent
Over Rear Delt
Rows
Cable Reverse
Flys
Shaping Concepts 2007
Foam Roller Stretch
(serratus anterior)
Shaping Concepts 2007
