Corrective Exercise Cheat Sheet
Exercise Modifications and Corrections
Exercise Modifications
Exercise Corrections
Knee Issues
- Employ entry-level bodyweight knee-dominant exercises like
squat, split squat, and wall sit variations
- Progress from isometrics to partial to half to full ROM repetitions
- Opt for more hip-dominant and single-leg lower body movements
- Tissue Quality: Lower Legs and Front, Inner, and Outer Thighs-
Calves, VMO, Rectus Femoris, Femoral Triangle, ITB/Vastus
Lateralis
- Flexibility: Calves, Quad/Hip Flexor, Adductors
- Mobility/Activation: Triplanar Ankle and Hip Mobility (SLDL and
Lunge Variations)
Shoulder/Neck
Issues
- Employ upper body pushing and pulling movements in the
horizontal plane, entry-level closed-chain push-up variations,
triplanar pillar stability holds, scapulothoracic variations, and more
external rotation whenever possible
- Avoid overhead, open chain, and upper-trap dominant
movements
- Tissue Quality: Scalenes/Upper Traps/Levator Scapula, Chest,
Lats/Sides of Trunk, Upper/Mid/Lower Back
- Flexibility: Chest, Lats, Scalenes/Upper Traps/Levator Scapula
- Mobility/Activation: Scap Push-up Variations, Wall Slides,
Integrated TSpine and Shoulder Internal/External Rotation, Deep
Neck Flexors
Foot/Ankle Issues
- Employ low-impact static, stationary, closed-chain exercises
- Avoid plyometric/elasticity and locomotion movements
- Employ single-leg balance hold variations progressing from
stable to unstable
- Tissue Quality: Plantar Fascia Foot Arch Roll, Calves, Shins,
Peroneals
- Flexibility: Calves
- Mobility/Activation: Triplanar Ankle Mobility and Dorsiflexion
Hand/Wrist Issues
- First spread fingers wide during push-up variations
- Then perform push-up variations while holding dumbbells or with
your fists on floor with extra padding
- Perform pillar stability holds on forearms instead of hands
- Tissue Quality: Forearm Flexors and Extensors
- Flexibility: Forearm Flexors and Extensors
- Mobility/Activation: Triplanar Wrist and Thumb Mobility
Back/Hip Issues
- Employ more single-leg lower body and hip-dominant
movements
- Avoid bilateral knee-dominant movements
- NO lumbar flexion or rotation- the focus must be on spinal
stabilization with simultaneous hip mobilization in all 3 planes of
movement
- Tissue Quality: Upper/Mid/Lower Back, Lats/Side of Trunk, Mid-
Glute
- Flexibility: Glute/Hip Rotators, Hamstring (lateral), Chest, Lats,
Psoas
- Mobility/Activation: Integrated T-Spine and Shoulder
Internal/External Rotation, Psoas, Triplanar Hip Mobility (SLDL
and Lunge Variations), Hip Internal and External Rotation
Elbow Issues
- Employ upper body pulling, pillar stability holds, and
scapulothoracic variations to maintain upper body strength
- Avoid upper body pushing and isolated elbow extension
movements
- Tissue Quality: Triceps (Lateral), Biceps, and Forearms
- Flexibility: Triceps (Lateral), Biceps, and Forearms
- Mobility/Activation: Medial Head of Triceps with Reverse Grip
Push-ups
General
Flexibility/Strength
Imbalances
- Employ a 3:1 weak side to strong side work set ratio for unilateral
movements
- Tissue Quality: Twice as Often and Twice as Long on Sore
Areas of Body
- Flexibility: Twice as Often and Twice as Long as Tight Side
- Mobility/Activation: Twice as Often and Twice as Long as Weak
Side
