Exercise Library | Maple Tree Cancer Alliance

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Exercise Library

Exercise LibraryStephen Whitten2020-08-28T09:52:04-04:00

Exercise Library

The following exercise library is meant to be instructional in nature, to inform you of proper form and modification techniques for common exercises.
If you would like to use the exercises in this library to build your own program, we would recommend finding a resistance where you can safely complete a minimum of 10 repetitions with proper form for each exercise.
As always, be sure to talk to your physician before beginning any exercise program.

Lower Body Workouts

side-leg-raise

Abduction

No Equipment

lowerbody__0007_Layer 33

ADDUCTORS

Optional Stability ball/Theraband

lowerbody__0001_Layer 39

ALTERNATING REAR LUNGE

Equipment: Optional Weight
Avoid If: Knee Injury

lowerbody__0034_Layer 6

BANDED MONSTER WALK

Theraband

lowerbody__0009_Layer 31

BURPEES

Caution If: Shoulder Injury, Recent Breast Cancer Surgery, Knee Problems
Avoid If: Lymphedema

calf-raise

Calf Raise

No Equipment

lowerbody__0015_Layer 25

CURTSY LUNGES

Equipment: Optional Weight
Avoid If: Knee Problems

lowerbody__0039_Layer 1

Donkey Kick

No Equipment

lowerbody__0010_Layer 30

DUMBBELL DEADLIFT

Equipment: Dumbbells/Weights
Caution If: Back Injury

lowerbody__0038_Layer 2

Fire Hydrant

No Equipment

bridge

Glute Bridge

Optional Weight

lowerbody__0021_Layer 19

GLUTE KICKERS

No Equipment

lowerbody__0005_Layer 35

GLUTE KICKERS

No Equipment

lowerbody__0014_Layer 26

HIGH KNEES

No Equipment

lowerbody__0012_Layer 28

Hot Feet

No Equipment

lowerbody__0008_Layer 32

IN/OUT JUMP SQUATS

Caution If: Knee Problems

glute-squeeze

Isometric Glute Squeeze

No Equipmnet

lowerbody__0016_Layer 24

KARAOKE’S

No Equipment

lowerbody__0028_Layer 12

KICKBACK PULSES

Optional Theraband

lowerbody__0029_Layer 11

LATERAL SQUAT WALKS

Theraband

lowerbody__0023_Layer 17

LATERAL STEP OUT SQUATS

Optional Weight

lowerbody__0006_Layer 34

LEG RAISE

Equipment: Optional Theraband

lowerbody__0004_Layer 36

Line Adductor Raise

Theraband or Weight

lunge

Lunges

No Equipmnet

monster-walk

Monster Walk

Optional Theraband

lowerbody__0020_Layer 20

MOUNTAIN CLIMBERS

No Equipment

lowerbody__0002_Layer 38

NARROW SQUAT

Equipment: Optional Weight
Caution If: Knee Injury, Back Injury

lowerbody__0018_Layer 22

PLANK JACKS

Caution If: Shoulder Injury, Recent Breast Cancer Surgery
Avoid If: Lymphedema

lowerbody__0036_Layer 4

Prone Hamstring Curl

Theraband

lowerbody__0027_Layer 13

RAINBOWS

No Equipment

lowerbody__0030_Layer 10

SEATED ABDUCTION

Theraband

lowerbody__0003_Layer 37

SEATED BAND ABDUCTION

Theraband

seated-knee-extension

Seated Knee Extension

No Equipment

lowerbody__0035_Layer 5

Seated Leg Press

Theraband

shallow-squat

Shallow Squats

No Equipment

side-plank

Side Leg Raise

No Equipmnet

lowerbody__0025_Layer 15

SIDE LUNGE W/ TWIST

Dumbbells/Weights

lowerbody__0031_Layer 9

SINGLE LEG DEADLIFT

No Equipment

lowerbody__0033_Layer 7

SPLIT SQUAT

Optional Weight

lowerbody__0017_Layer 23

SQUAT JUMPS

Avoid If: Knee Problems

lowerbody__0026_Layer 14

Squat Pulses

Optional Weight

lowerbody__0022_Layer 18

SQUAT TO OVERHEAD PRESS

Dumbbells/Weights

lowerbody__0012_Layer 28

SQUAT TO SURRENDER

Equipment: Optional Weight
Avoid If: Knee Problems

standing-marches

Standing Marches

No Equipmnet

lowerbody__0037_Layer 3

Step Up

Optional Weight

lowerbody__0024_Layer 16

STEP UP W/ HIGH KNEE

Optional Weight

lowerbody__0013_Layer 27

WALL SIT

Equipment: Optional Weight
Caution If: Knee Problems

Upper Body

upper-body-_0043_Layer 24

AIR PUNCHES

Equipment: Optional Weight
Caution If: Recent Breast Cancer Surgery, Lymphedema

upper-body-_0044_Layer 23

ALTERNATING ROW

Equipment: Dumbbells/Weights

upper-body-_0014_Layer 53

ALTERNATING SHOULDER PRESS

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery

upper-body-_0064_Layer 3

Arm Circles

Equipment: Optional Weight
Caution If: Recent Breast Cancer Surgery

upper-body-_0036_Layer 31

ARNOLD PRESS

Equipment: Dumbbells/Weights
Caution If: Recent Breast Cancer Surgery

upper-body-_0048_Layer 19

BACK ISOMETRICS

No Equipment

upper-body-_0060_Layer 7

BACK SQUEEZES

Equipment: Optional Weight

upper-body-_0052_Layer 15

BANDED PULL-APARTS

Equipment: Theraband

upper-body-_0026_Layer 41

BANDED ROW

Equipment: Dumbbells/Weights
Caution If: Recent Breast Cancer Surgery

upper-body-_0011_Layer 56

BENT OVER ROW

Equipment: Dumbbells/Weights
Caution If: Back Injury

upper-body-_0046_Layer 21

BENT-ARM LATERAL RAISE

Equipment: Optional Weight

upper-body-_0002_Layer 65

BICEP AROUND THE WORLDS

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery

upper-body-_0058_Layer 9

BICEPS CURL

Equipment: Dumbbells/Weight

upper-body-_0032_Layer 35

BICEPS TABLE HOLD

Equipment: Dumbbells/Weights

upper-body-_0055_Layer 12

Chest Fly

Equipment: Dumbbells/Weights
Caution If: Recent Breast Cancer Surgery, Shoulder Injury

upper-body-_0056_Layer 11

Chest Press

Equipment: Dumbbells/Weights
Caution If: Recent Breast Cancer Surgery

combo-row

Combo Back Row

Equipment: Dumbbells/Weights
Caution If: Back Injury

upper-body-_0007_Layer 60

CONCENTRATION CURL

Equipment: Dumbbells/Weights

upper-body-_0049_Layer 18

CURL TO PRESS

Equipment: Weights

upper-body-_0003_Layer 64

DUMBBELL LAT PULL

Equipment: Dumbbells/Weights

upper-body-_0054_Layer 13

DUMBBELL SIDE BEND

Equipment: Dumbbells/Weights

upper-body-_0010_Layer 57

DUMBBELL SNATCH

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery, Back, Knee Problems

upper-body-_0040_Layer 27

ELBOW TO KNEE

Equipment: Optional Weight

upper-body-_0051_Layer 16

EXTERNAL SHOULDER ROTATION

Equipment: Optional Weight

upper-body-_0001_Layer 66

FLOOR TABLETOP DIPS

Caution If: Shoulder Injury, Recent Breast Cancer Surgery
Avoid If: Lymphedema

upper-body-_0018_Layer 49

FOREARM CURLS

Equipment: Dumbbells/Weights

upper-body-_0065_Layer 2

Forward Jab

Equipment: Optional Weight
Caution If: Recent Breast Cancer Surgery

upper-body-_0016_Layer 51

Front Raise

Equipment: Dumbbells/Weights

upper-body-_0047_Layer 20

FRONT RAISE

Equipment: Weights

upper-body-_0023_Layer 44

GOOD MORNINGS

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery, Back Injury

upper-body-_0020_Layer 47

HAMMER CURLS

Equipment: Dumbbells/Weights

upper-body-_0031_Layer 36

Jumping Jack

Equipment: Dumbbells/Weights

upper-body-_0004_Layer 63

LATERAL PUSH-UPS

Caution If: Shoulder Injury, Recent Breast Cancer Surgery
Avoid If: Lymphedema

upper-body-_0053_Layer 14

LATERAL RAISE

Equipment: Optional Weight
Caution If: Recent Breast Cancer Surgery, Lymphedema, Shoulder Injury

upper-body-_0059_Layer 8

LATERAL RAISE PULSES

Equipment: Optional Weight
Caution If: Recent Breast Cancer Surgery, Shoulder Injury

upper-body-_0038_Layer 29

Modified Push-Ups

Caution If: Shoulder Injury

upper-body-_0021_Layer 46

OVERHEAD TRICEPS

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery

upper-body-_0012_Layer 55

OVERHEAD TRICEPS EXTENSION

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery

upper-body-_0039_Layer 28

PLANK SHOULDER TAPS

Caution If: Shoulder Injury
Avoid If: Recent Breast Cancer Surgery, Lymphedema

upper-body-_0017_Layer 50

PLANK UP/DOWNS

Caution If: Shoulder Injury, Recent Breast Cancer Surgery

upper-body-_0009_Layer 58

PULLOVERS

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery

upper-body-_0015_Layer 52

REAR DELT FLY

Equipment: Optional Theraband

seated-jumping-jack

SEATED JACKS

Equipment: Dumbbells/Weights

shoulder-shrug

SHOULDER SHRUG

Equipment: Optional Weight

upper-body-_0024_Layer 43

SHOULDER SHRUGS

Equipment: Dumbbells/Weights
Caution If: Lymphedema

upper-body-_0022_Layer 45

SINGLE ARM PRESS

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury

upper-body-_0005_Layer 62

SINGLE ARM SHOULDER PRESS

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery, Lymphedema

upper-body-_0006_Layer 61

SINGLE ARM WIDE CURL

Equipment: Dumbbells/Weights

upper-body-_0033_Layer 34

SKULL CRUSHER

Equipment: Dumbbells/Weights

upper-body-_0063_Layer 4

STEP-OUT JACKS

Equipment: Optional Weight

upper-body-_0042_Layer 25

TRICEP DIPS

Caution If: Shoulder Injury, Recent Breast Cancer Surgery, Lymphedema

upper-body-_0034_Layer 33

TRICEP DIPS

Equipment: Dumbbells/Weights
Caution If: Recent Breast Cancer Surgery

upper-body-_0028_Layer 39

TRICEP EXTENSION

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury

upper-body-_0057_Layer 10

TRICEP KICKBACK

Equipment: Dumbbells/Weight

upper-body-_0045_Layer 22

TRICEP PUSH-DOWN

Equipment: Theraband

upper-body-_0061_Layer 6

UPPERCUTS

Equipment: Optional Weight

upper-body-_0029_Layer 38

UPRIGHT ROW TO TRICEP EXTENSION

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery

upper-body-_0025_Layer 42

UPWARD ROW

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery

upper-body-_0062_Layer 5

WALL PUSH-UPS

No Equipment

upper-body-_0050_Layer 17

WIDE BICEPS CURL

Equipment: Weights

Abs & Core

abs_core__0001_Layer 16

15 SEC SIDE PLANK

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury, Recent Breast Cancer Surgery
Avoid If: Lymphedema

abs_core__0010_Layer 7

DEAD BUGS

Equipment: Optional Weight

abs_core__0009_Layer 8

DONKEY KICK CRUNCHES

Equipment: Optional Weight

abs_core__0003_Layer 14

Elevated Bird Dogs

Equipment: Optional Weight

abs_core__0013_Layer 4

In And Out Abs

No Equipment

abs_core__0012_Layer 5

HEEL TAPS

No Equipment

abs_core__0002_Layer 15

LATERAL RAISE

Equipment: Dumbbells/Weights
Caution If: Shoulder Injury

abs_core__0007_Layer 10

OBLIQUE PULL

Equipment: Dumbbells/Weights

abs_core__0008_Layer 9

PALLOF PRESS

Equipment: Dumbbells/Weights

abs_core__0016_Layer 1

RUSSIAN TWIST

No Equipment

abs_core__0014_Layer 3

Side Bend

Equipment: Dumbbells/Weights

abs_core__0005_Layer 12

STANDING DUMBBELL CRUNCH

Equipment: Dumbbells/Weights
Caution If: Recent Breast Cancer Surgery

abs_core__0004_Layer 13

STANDING KNEE CRUNCH

Equipment: Optional Weight

abs_core__0006_Layer 11

STANDING RUSSIAN TWIST

Equipment: Optional Weight

abs_core__0011_Layer 6

THIGH FLY

No Equipment

Workouts*

Follow along with us for exercise classes you can do from the comfort of your own home, with minimal equipment! Each class is under 30 minutes! Be sure to check with your physician before beginning any type of exercise program

*Note: Please be sure to talk with your physician before beginning any type of exercise program.

Lower body workouts

upper body workouts

yoga and stretching

breast cancer ROM

exercise library