📖 Static demo — read-only snapshot
You’re browsing a static build of the Body IQ knowledge graph, so everything loads with no backend. A few things that need the live server are turned off here:
- Global search (sidebar) is disabled — it queries the API.
- The JSON API and the API “Try it” playgroundaren’t included.
- The data is a snapshot — it refreshes only when the demo is rebuilt, not live from the database.
Everything else — the body map, progression ladders, coverage heatmap, exercise finder, and all anatomy/exercise/source pages — works fully. The full app (live search + API + database) runs from the source on GitHub.
Progression Ladders
305 ladders · easier variations, the base exercise, and harder progressions
Bold, darker chips link to a full exercise page; muted chips are recorded steps without their own entry yet.
Unassigned
37 ladders← Easier
Base
Harder →
Shorter Distance
Add Near-Far Rocking
3-5-6 Variant
Repeat Multiple Rounds
Visualization Only
Add Brief Retention
Seated Rocking
Eyes Closed + Reduced Base
Static Body Scan
Body Scan + Breath Pacing
3-3-3-3
5-5-5-5 or 6-6-6-6
Two-Bead String
Jump Vergence with String
Stage 1 Only
Customized Stage 4 Tasks
Sit-bones on a Block
Add Lateral Costal Cue
Calves Elevated
Constructive Rest + Body Scan
Jump Convergence
Supine Diaphragmatic
Quadruped Diaphragmatic
Slow Diaphragmatic Breath
Longer Exhale
Passive Diaphragmatic Breath
Braced Load Lift
Side-Lying Breath
Standing PFM Release Breath
Standing + Head Turns
Dual-Task Gait + Head Turns
Closed-Eye Rest
Palming + Body Scan
Romberg on Firm Surface
Foam + Head Turns
Seated, Plain Background
Standing on Foam
VOR ×1
VOR ×2 on Foam
Larger Letter Chart
Smaller Font / Longer Distance
Side-Lying
Quadruped
Comfort-Only Anchor
Pendulation + Breath
Slower Pattern Speed
Standing + Optokinetic
Submaximal Quick Flicks
Quick Flicks in Standing
Shorter Hold (3-5 s)
Standing PFM HoldsFunctional Integration
Plain Diaphragmatic Breathing
Pursed-Lip during Movement
Larger Target Separation
Saccades with Background Motion
Pre-Task Check-In
Element Cycling
Up-Down + Left-Right Only
Figure-8 Tracing
Reduced Excursion
Pursuit with Cognitive Load
Supine Sniff-Drop
Standing Integration
Hooklying (Feet on Floor)
Add Cyclic Sigh
Lighter Pressure
Frozen Bottle Roll
Knack with Light Effort
Knack During Real Activities
Plain Slow Breathing
Ujjayi during Movement
Reduced Amplitude
Functional Habituation
Elbow
11 ladders← Easier
Base
Harder →
Isometric 6-Direction HoldsTheraband Resistance
Progressive Dumbbell LoadingIsokinetic Testing + Targeted Loading
Gravity-Eliminated Curl
Hammer CurlEccentric-Focused Curl
Seated Supported Biceps CurlPartial-Range Band Curl
Incline Dumbbell CurlSlow Eccentric (Tempo) Curl
Self-hand assist, arm freeElbow slightly bent
Add ulnar deviation and finger flexionProgress to loaded extensor strengthening
Soft-elbow versionFingers neutral
Full elbow and finger extensionContract-relax (PNF)
Unweighted Rotation
Longer Lever
Seated Alternating Hammer CurlBand Hammer Curl
Cross-Body Hammer CurlEccentric-Emphasis Hammer Curl
Wrist Flexion Only
Full Sequence with Lateral Flexion
Unloaded active pronationNeutral-start partial range
Increased offset loadEccentric-emphasized and full-range pronation
Band or Cable Triceps PressdownFloor Skull Crusher with Light Dumbbells
Incline or Behind-the-Head Skull CrusherEccentric-Accentuated Skull Crusher
Band Triceps PushdownHalf-Range Pushdown
Single-Arm Rope PushdownOverhead Cable Triceps Extension
Hip
71 ladders← Easier
Base
Harder →
Seated Cross-Leg IR Hold
Active 90/90 Transitions
Figure-4 Stretch
90/90 with Forward Lean
Partial ASLR
Ankle-Weight ASLRBand-Resisted ASLR
MarchingA-Skip in Place
Fast A-SkipB-Skip for Distance
Marching A-Skip
B-SkipBounding
Goblet SquatBox Squat (to a bench or box)
Paused Back SquatTempo Eccentric Back Squat
Assisted Backwards WalkingSlow Treadmill Backwards Walking
Backwards Walking on InclineBackwards Jogging
Hip Hinge to a ChairWall Hip Hinge
Staggered-Stance (Kickstand) HingeLoaded Hip Hinge / Romanian Deadlift
Low Box Step-UpSquat Jump
Higher BoxSingle-Leg Box Jump
Partial BridgeSupported Bridge
Single-Leg BridgeMarching Bridge
Two-hand chair hold, staggered stanceFeet-together stance
Hands-free single-leg stanceEyes-closed or head-turn balance
Reduced Range Clamshell
Resisted ClamshellElevated Clamshell
Standard Half-Kneeling Hip Flexor StretchRegress to hip-flexor-hamstring-stretch
Elevated Couch Stretch with Reach
Higher / partial-range squatCountertop-assisted sit-to-stand
Fingertip-only / hands-off squatTempo or single-leg-biased squat
Increased Drop HeightDirectional Depth Jump
Partial-range eccentric step-downTwo-hand rail support
Hands-free slow descentWeighted eccentric descent
4-inch Step-Down
8-inch Step-Down12-inch Step-DownWeighted Step-Down
Lighter LoadBilateral Only
Suitcase CarryOverhead Carry
Split Squat
Walking LungeWeighted Lunge
Supine Butterfly StretchNarrow Frog Pose
Frog Pose with Forward RockWeighted Frog Pose
Static Glute Bridge Hold
Single-Leg Glute Bridge
Goblet box squatBodyweight counterbalance squat
Double kettlebell front rack squatBarbell front squat
Near-Tandem WalkWall-Assisted Tandem Walk
Eyes-Closed Tandem WalkTandem Walk with Head Turns
Wide-line walkWall-supported tandem
Eyes-closed tandem walkTandem walk with head turns
Wall-Supported SliderTowel Substitute
Slider Curtsy LungeDual Slider Squat
Wall-Supported Hip Airplane
Hip Airplane with Reach
Supine Hip Flexor StretchSeated Hamstring Stretch
Half-Kneeling with Rear Foot ElevatedActive Hamstring StretchProgress to couch-stretch
Supine Hip Abduction
Banded ClamshellStanding Hip Abduction with BandSide Plank with Hip AbductionProgress to side-plank-hip-abduction
Single-Side Squeeze
Standing Hip Thrust Hold
Squat to Heel RaiseBox Jump
Loaded Jump SquatDepth Jump
Kettlebell DeadliftWall-Facing Swing
Single-Arm SwingKettlebell Snatch
Wall-Supported IsometricShorter Duration Holds
Weighted Split Squat IsometricElevated Rear Foot Isometric
Monster Walk (Forward + Lateral)
Lateral Step-OverLateral Shuffle
Lateral Bound to StickLateral Bound with Directional Change
Low Lateral Step-Up
Higher BoxWeighted Lateral Step-Up
Quad Sets / SLRPartial ROM Leg Press
Deeper ROM Leg PressSingle-Leg Press
Bent-knee / hips away from wallLegs on a chair (90/90)
Hips close with active dorsiflexionSupported inversion with pelvis elevated
Double-Leg Mini SquatTandem Stance Balance
Step-Down with PerturbationSingle-Leg SquatProgress to single-leg-squat-pistol
Band-Assisted Nordic
Full-Range NordicWeighted Nordic
Supine Figure-4 Stretch
Full Pigeon with Forward Fold
Quadruped Hip Extension
Single-Leg Romanian Deadlift
Quad SetsShort-Arc Quad
Supported reverse lungePartial-depth reverse lunge
Loaded reverse lungeDeficit reverse lunge
Dowel hip hingeKettlebell RDL to elevated target
Single-leg Romanian deadliftTempo or deficit barbell RDL
Crossed-Leg Sit
Supine Figure-4 with Pull
Passive IR Stretch
Band-Resisted IR
Ball Squeeze
Standing Cable Adduction
Isometric adductor squeeze (supine ball squeeze)Reduced-range side-lying adduction
Ankle-weighted side-lying adductionCopenhagen adduction (short-lever)
Bilateral RDLKickstand RDLRegress to hip-hinge-deadlift
Dumbbell Single-Leg RDLUnsupported Single-Leg RDL
Double-Leg HopShort-Distance Single Hop
Repeated Hop TestsSport-Specific Hop Combinations
Assisted single-leg sit-to-standHigher seat / partial single-leg
Eccentric-focused (lower-only) single-legWeighted or lower-seat single-leg
Box Pistol SquatTRX-Assisted Pistol Squat
Weighted Pistol SquatDeficit Pistol Squat
Elevated Sit-to-StandArmrest-Assisted
Slow Eccentric Sit-to-StandSingle-Leg Emphasis
Wall Sit (Partial Range)Quad Sets
Deeper Spanish SquatSingle-Leg Spanish Squat
Standard Split SquatBodyweight Only
Deficit Bulgarian Split SquatLoaded RFESS
Wall Squat (Partial Range)Chair Squat
Seated Figure-4
Supine Figure-4 with Pull
Lower Step
Active Toe Touch
Reduced range of motionTwo-hand counter support
Fingertip or no supportResistance band or ankle weight
Seated Hip Circles
90/90 Transitions
Seated March
High Knees
Hold the railAssisted / partial step-up
Slow eccentric step-downLoaded step-up
Low Step (4 inches)Hand Support
Higher Step (8-12 inches)Loaded Step-UpLateral/Crossover
Short-Arc Quad
Ankle Weight SLRSLR with External Rotation
Bent-Knee Variant
Semi-tandem stanceFingertip support
Eyes closedCompliant surface
Partial-range double-leg curlBridge with assisted return
Single-leg towel curlTempo eccentric emphasis / Nordic progression
High wall sitSupported dynamic wall squat
Deeper / longer isometric holdSingle-leg wall sit
Bent-knee doorway positionBent opposite knee
Hips closer with full knee extensionAdd ankle dorsiflexion / active hold
High Wall Sit (partial depth)Short-Duration Intervals
Weighted Wall SitSingle-Leg Wall Sit
Higher wall sit (shallow angle)Shorter interval holds
Single-leg wall sitWeighted wall sit
Lumbar Spine
15 ladders← Easier
Base
Harder →
Supine hooklying pelvic tiltReduced-range guided tilt
Quadruped anterior pelvic tilt (cat-cow lower half)Standing anterior/posterior pelvic tilt cycling
Short-lever Copenhagen (knee on bench)Isometric Copenhagen hold
Slow-eccentric long-lever CopenhagenWeighted or dynamic-bottom-leg Copenhagen
Supine ADIM OnlyADIM with Biofeedback
ADIM + Heel SlidesADIM + Leg LiftsADIM in QuadrupedProgress to bird-dogProgress to modified-curl-up-dead-bug
Standard BridgeFoam Roller Bridge — Feet WiderRegress to bridge
Single-Leg Foam Roller BridgeFoam Roller Bridge with March
Knee PlankIncline Plank
Plank with Arm ReachBody SawSuspended Plank
Hanging Knee RaiseReverse Crunch (Supine)
Toes-to-BarWeighted Hanging Leg Raise
Bodyweight Hip HingeDumbbell RDL
Single-Leg RDLStep-RDL (Elevated Platform)Progress to single-leg-hip-hinge-bench
Bodyweight Good MorningDowel Good Morning
Barbell Good MorningSingle-Leg Good Morning
Head Lift Only
Longer Holds
Two-point rock (12 and 6 only)Assisted awareness with hands
Full circle both directionsUpright pelvic clock (seated or standing)
Seated Pelvic Tilts
Pelvic ClockStanding Pelvic Tilts
Pillow-Assisted RockbackPartial Range Rockback
Rockback with Lateral ShiftExtended Hold Rockback
Floor-level hip hikeSupported hip hike
Loaded / weighted hip hikeSlow-tempo, taller-step hip hike
Hands on Counter
Bolstered Butterfly
Deep Squat with BlockSequenced Flow
Ankle
20 ladders← Easier
Base
Harder →
Manual Hallux Extension Stretch
Single-Leg Standing Hallux Lifts
Bilateral Eccentric Heel DropsFlat Ground Heel RaisesRegress to heel-raise
Weighted Eccentric Heel DropsHeavy Slow Resistance ProtocolProgress to heavy-slow-resistance-achilles
Active ROM (No Band)
Heavier BandStanding Heel Raise / Toe RaiseProgress to heel-raise
Active Eversion/Inversion (No Band)
Standing Single-Leg Balance on FoamLateral Band WalksProgress to single-leg-stance-unstable
Towel Scrunches
Single-Leg Standing Arch Doming
Wall Ankle Mobilization
Elevated Surface DF Mobilization
Slow Calf RaiseRegress to heel-raise
Single-Leg Explosive Calf RaiseLoaded Single-Leg Calf RaisePlyometric Bounding
Flat-floor double-leg heel raiseSupported partial-range raise
Single-leg stair-edge calf raiseLoaded slow eccentric heel drop
Seated Calf Stretch with Towel
Step Stretch
Reduced lean / shorter stanceBent-knee (soleus-only) version
Elevated forefoot / heel-drop off a stepLoaded eccentric heel drop
Alfredson Eccentric ProtocolBilateral Calf RaisesRegress to heel-raise
Increased LoadPlyometric Calf Work
Seated Heel RaiseWall-Supported Heel Raise
Single-Leg Heel RaiseEccentric Heel LowerProgress to heel-raise-eccentric
Supported Heel Raise
Single-Leg Heel RaiseLoaded Single-Leg Heel RaiseSeated Heel Raise (Soleus Focus)
Active ROM
Single-Leg BalanceProgress to single-leg-stance-unstable
Bodyweight seated raiseReduced range of motion
Loaded / heavier seated raiseSingle-leg seated calf raise
Tandem StanceSingle-Leg with Fingertip Support
Foam Pad BalanceEyes-Closed Single-Leg BalanceStar Excursion with Squat
Firm-Surface Single-Leg Stance
Eyes ClosedPerturbationsDual-Task
Flat-floor double-leg heel raiseTwo-hand supported partial range
Single-leg stair calf raiseWeighted or eccentric-emphasis raise
Floor / wall calf stretch (heel down)Reduced-depth step stretch
Single-leg step calf stretchEccentric heel-drop transition
Big Toe Lifts Only
Standing Toe Yoga
Shoulder
65 ladders← Easier
Base
Harder →
Lighter / partial loadStationary marched hold
Heavier load and longer distanceUneven terrain or incline rucking
Lighter Band
Band Pull-Apart at 90°/120°
Dumbbell Bench PressPush-Up (or Wall/Incline Push-Up)
Paused Bench PressClose-Grip Bench Press
Chest-Supported Dumbbell RowSingle-Arm Dumbbell Row (Bench-Supported)
Pendlay RowDeficit or Paused Barbell Row
Bear HoldBear Position Shoulder Taps / Marching
Multidirectional Bear CrawlLoaded Bear Crawl (Plate Drag or Sled)
Chest-Supported Dumbbell RowSingle-Arm Dumbbell Row (Bench-Supported)
Pendlay RowHeavy Barbell Row with Tempo Eccentric
Arm OnlyLeg Only
Bird Dog with Elbow-to-KneeBird Dog with BandBird Dog on BOSU
Step-back burpee (no push-up, no jump)Elevated-surface burpee
Burpee with push-up and tuck jumpBurpee box jump-over
Bent-knee foot placementBench-supported partial dip
Long-lever straight-leg dipFeet-elevated dip
Floor Chest FlyBand Chest Fly (Standing)
Cable FlySlow-Eccentric Dumbbell Fly
Band-Assisted Chin-UpEccentric-Only Chin-Up
Weighted Chin-UpTempo/Pause Chin-Up
Higher / more vertical surfaceReduced range of motion
Lower surface incline push-upCountertop push-up plus / floor push-up
Wall-Assisted Cross-Body
Cross-Body with Dorsal Glide
Band-Assisted DipBench Dip (Feet on Floor)
Weighted DipRing Dip
Submaximal short holdHigher hand position
Single-arm doorway isometric rowResistance-band dynamic row
Wall Corner Stretch
Single-Arm with Rotation
Wall Downward DogBent-Knee Downward Dog
Three-Legged DogDown Dog to Plank Flow / Pike Push-Up
Dumbbell Floor PressPush-Up (Wall or Incline)
Single-Arm Dumbbell Bench PressTempo or Incline Dumbbell Bench Press
Seated Supported Dumbbell PressLandmine Press
Standing Dumbbell Shoulder PressSingle-Arm or Alternating Dumbbell Press
Light Band
Heavy Band / CableSingle-Arm Dynamic Hug
Full Can ExerciseRegress to full-can-exercise
Not typically progressed
Active-Assisted ER with CaneSide-Lying ER (Gravity Only)
Band ER at 0° (Heavier Band)90/90 External Rotation
Band Pull-ApartSeated Face Pull with Light Band
Face Pull with Overhead Press-OutHalf-Kneeling Single-Arm Face Pull
Gravity-Eliminated ScaptionActive-Assisted with Cane
Weighted ScaptionEccentric-Focused Scaption
Tuck (bent-knee) hollow holdArms-down / single-limb hollow
Long-lever low holdHollow body rock
Vertical Inverted Row
Horizontal Inverted RowFeet-Elevated Inverted RowWeighted Vest Inverted Row
Step Jack (Low-Impact Jack)Arms-Only Jack
Power Jack (Squat Jack)Weighted or Extended-Duration Jacks
Half-Kneeling Landmine PressTwo-Hand Landmine Press
Single-Arm Landmine PressLandmine Press with Rotation
Seated Lateral Raise (light load or no weight)Partial-Range Band Lateral Raise
Cable or Leaning Single-Arm Lateral RaiseTempo/Eccentric-Emphasis Lateral Raise
Tall-Kneeling Band PulldownAssisted Straight-Arm Scapular Depression
Pull-Up / Assisted Pull-UpSingle-Arm Kneeling Pulldown
Light Band
Heavy Band/CableSingle-Arm Low Row
Single-Joint Glide
Full Sequence with Hold
Incline Mountain ClimberSlow March Mountain Climber
Cross-Body Mountain ClimberSlider Mountain Climber
Standing Overhead PressSingle-Arm Press
Dowel Overhead SquatWall-Assisted Overhead Squat
Barbell Overhead SquatSnatch Grip Overhead Squat
Limited-ROM pec deckStanding band chest fly
Cable flyDumbbell fly on bench
Gravity-Assisted PendulumSupine Passive ROM
Weighted PendulumActive-Assisted Wall WalksProgress to wall-walks-shoulder
Hang High PullKettlebell Clean
Power Clean from FloorHang Clean to Front Squat
Sidelying ER at 0° ABDSeated ER with Band
Prone ER with Heavier Weight90/90 Standing ER with Band
Prone I RaiseStanding Band Y/T
Prone Y/T with Light WeightProne W Raise
Incline Prone T
Incline Prone Y
Loaded Prone YProne I-Raise
One letter at a time, no holdStanding wall version
Longer isometric holdsAdd light household weights
Band-Assisted Pull-UpEccentric-Only Pull-Up (Negatives)
Weighted Pull-UpArcher Pull-Up
Wall Push-Up PlusKneeling Push-Up PlusRegress to wall-push-up
Push-Up Plus on Unstable SurfaceSingle-Arm Push-Up Plus
Active-Assisted External Rotation
90/90 External RotationProne External Rotation
Active-Assisted IR
90/90 Internal Rotation
Unweighted Scaption
Increased LoadFull Overhead ScaptionSingle-Arm Scaption
Half-Range Clock
Resisted Clock
Wall Slide Down
Weighted Arm Lowering
Seated Shrugs
Dumbbell Shrugs at 90° ABD
Supine Scapular Retraction
Seated band rowChest-supported machine row
Single-arm cable rowBent-over barbell row
Light Load
Standing Cable ER90° Abducted ER
Supine Cross-Body StretchRegress to cross-body-shoulder-stretch
Sleeper Stretch with Stabilization
Unweighted Punch
3–5 lb PunchStanding Cable Punch
Upright stanceMid-range isometric hold
Single-arm towel rowSlow-tempo deep-lean row
Supported / lighter tearScapular setting without towel
Resistance band pull-apartBent-over or band row retraction
Seated Kickback
Two-Arm Extension
Elbow Positioning Only
Full Neural Tension Sequence
Bodyweight Shrug
Load Progression90° Abduction Shrug150° Abduction Shrug
Wall Lean
Incline Push-UpFloor Push-UpProgress to push-up-plus
Partial Range Wall Slide
Theraband Wall SlideSingle-Arm Wall Slide
Supine Active-Assisted FlexionPendulum ExercisesRegress to pendulum-exercise
Overhead PulleyActive Flexion / Abduction
Partial-range raiseEmpty-hand or emptier bottles
Fuller / larger bottlesIsometric hold at top
Thoracic Spine
24 ladders← Easier
Base
Harder →
Bird Dog Hold (no tuck)Single-limb reach
End-range pausesLoaded or unstable variation
Seated Cat-CowPartial Range Cat-Cow
Cat-Cow with Breath HoldsCat-Cow with Limb Lift
Posterior pelvic tiltPartial-range head-and-shoulder lift
Weighted crunchDecline or stability-ball crunch
Supine Belly BreathingCrocodile Breathing
Lateral Rib Expansion with Band90/90 Breathing
Hand lower on the frameKneeling/seated variation at a low surface
Add trunk side-bend and rotationContract-relax (PNF)
Goblet SquatFront Squat to Box
Paused Front SquatClean-Grip Front Squat with Heavier Load / Clean Complex
Dead Bug — Heel Taps OnlyMini Curl-Up
Dead Bug with BandPallof Press Dead Bug
Supine Trunk Rotation
Open Book with Reach-Through
Half-Kneeling Pallof Press
Pallof Press with StepOverhead Pallof Press
Prone lying / prone on elbows (prone prop)Standing lumbar extension (hands on back)
Press-up with belt fixation / self-overpressurePress-up with hips off-center (side glide correction)
Feet-Down Russian TwistSeated Upright Trunk Rotation
Feet-Elevated Russian TwistWeighted Russian Twist
Wall-Supported ElongationSupine Corrective Positioning
Schroth with ResistanceFunctional Integration
Knee Side PlankSide-Lying Hip Abduction
Knee Side PlankSidelying Hip AbductionRegress to hip-abduction-strengthening
Side Plank with BandSide Plank with Rotation
Hands on Hips
Side Angle with Bend
Bird DogProne Alternating Arm/Leg Raise
Superman with Long Hold or PulsesWeighted or Ball Superman
Supine Trunk RotationCat-Cow with Rotation
Seated Rotation with OverpressureHalf-Kneeling Thoracic Rotation
Hands Higher on Wall
Prayer Stretch on FloorFoam Roller Thoracic ExtensionProgress to thoracic-foam-rolling
Seated Thoracic Rotation
Thread the Needle with HoldThread the Needle with Band
Towel Roll Extension
Arms Overhead
Half Get-UpArm Bar
Heavier LoadBottoms-Up Get-Up
Stationary Lunge with Rotation
Loaded Lunge with Rotation
Seated or hands-off wall angelPartial-range goalpost holds
Weighted or banded wall angelFoam-roller wall angel
Half-kneeling rotationElbow-to-instep only (no reach)
Elevated rear foot / deeper loadWalking World's Greatest Stretch
Cervical Spine
20 ladders← Easier
Base
Harder →
Supine supported glideFingertip-tracked mini glide
Protraction-to-retraction sweepTask-integrated posture awareness
Towel Roll ExtensionSeated Thoracic Extension
Foam Roller with Arm OverheadThread the Needle
Chin Tuck (No Overpressure)
Supine Chin Tuck Liftoff
Sphinx PoseBaby Cobra
Upward-Facing DogActive (Hands-Hovering) Cobra
Supported neutral head holdsReduced-range, shorter holds
Longer endurance holds and added volumeLight head load or prone-over-edge variation
Supine Chin Tuck (No Biofeedback)Seated Chin Tuck
Graded Pressure HoldsChin Tuck with Head LiftProgress to supine-chin-tuck-liftoff
Submaximal ResistanceSupine Isometrics
Thera-Band ResistanceCybex/Machine Resistance
Active ROM Only
Seated with Arm Behind Back
Single-Pose Awareness
Add Breath Pacing
Supported partial-range holdsProne chin tuck without head lift
Head off the edge of the tableAdded external load
Isometric Scapular RetractionWall Angel
Prone Y/T/W RaisesCable/Band Row (Standing)Progress to prone-horizontal-abduction-er
Partial-range nodSupported head start
End-range holdFlexion into functional/postural control
Smaller Range
Open Book Variation
Unresisted Seated CCFLighter Band Tension
Longer Isometric HoldsIncrease Band Tension
Decline sit-upWeighted sit-up
Chin Tuck Without LiftoffChin Tuck with Towel SupportRegress to deep-neck-flexor-training
Extended Duration HoldsChin Tuck Liftoff with Rotation
Supine, head supportedGuided partial range with a mirror
End-range hold with breathLight self-overpressure / gravity load in prone-on-elbows
Eyes-lead micro-rotationSupported head on backrest
End-range gentle holdSupine flexion-locked rotation
Suboccipital Release Only
Device-Guided Training
Gentle Active Side Bend
PNF Contract-Relax
Hand
20 ladders← Easier
Base
Harder →
Softest Putty
Functional Tasks
Large-Bore Pegs
Smaller ObjectsTimed TrialsBilateral Assembly
Thicker Objects
Thinner ObjectsPull Resistance
Isometric Hold Only
Card Hold with Pull
Thinner Band
Double Band
Softer ResistanceAssisted Release
Firmer Putty / GripperSustained Holds
Softer Ball
Grip TrainerTowel Wringing
Passive Positioning
Loaded Supporting Grip
Passive PositioningSingle-Finger Intrinsic-Plus
Putty ResistanceElastic-Band Resistance
Active Abduction
Heavier BandCombined Abduction + MCP Flexion
Soft Media PinchShort Hold Time
Graded Putty ResistancePinch Gauge with Progressive LoadFunctional Pinch Tasks
Unresisted AbductionSingle-Finger Manual Resistance
Heavier BandCombined Abduction + MCP Flexion
Large Distinct Objects
Small Similar ObjectsTimed Stereognosis
Passive Gliding
Resisted Gliding
Passive-Assisted Gliding
Resisted Tabletop
Light Pinch
Putty Key Pinch
Passive ROM
Putty Resistance
Assisted Opposition
Putty Pinch
Passive OppositionThumb-to-Index Only
Pinch Small ObjectsBand-Resisted Opposition
Gravity-eliminated radial abductionActive-assisted abduction
Elastic-band resisted abductionIncreased resistance and volume
Pelvis
4 ladders← Easier
Base
Harder →
Standard Glute Bridge
Cook Hip Lift with Band Press
Glute BridgeBodyweight Hip Thrust with Pause
Barbell Hip ThrustSingle-Leg Hip Thrust
Short-Lever Side-Bridge
Top-Leg Lift Side-BridgeSide-Bridge with Rotation
Wall-Supported
Wrist
11 ladders← Easier
Base
Harder →
Active-assisted DTMGravity-minimized short arc
Loaded DTM (hammer or light dumbbell)Speed and power DTM
Tendon Glides OnlySingle-Joint Nerve GlideRegress to tendon-gliding-sequence
Full Sequential Nerve GlideNerve Glide with Sustained Hold
No-weight active deviationIsometric radial hold
Weighted hammer / long-lever loadStanding banded radial deviation
Isometric Wrist Extension
Heavier FlexBar
No-weight active deviationNeutral supported band
Leveraged hammer or off-center loadEccentric-emphasis reps
Partial-arc arcsSupported / assisted circles
Unsupported forearmLight-load circumduction
No Weight
Increased WeightProgress to wrist-resistance-6-direction
No Weight
Hammer DeviationProgress to wrist-resistance-6-direction
Gravity-Assisted Stretch
Resisted Wrist Extension EccentricProgress to tyler-twist-eccentric-wrist
Table Stretch
Prayer Stretch with Fingers
Splinting OnlyActivity Modification
Add StrengtheningErgonomic ModificationProgress to wrist-curls-flexion-extension
Knee
7 ladders← Easier
Base
Harder →
Seated Hamstring CurlDouble-Leg Heel RaiseRegress to heel-raise
Foot closer to wallSeated / non-weight-bearing dorsiflexion
Increase toe-to-wall distanceBanded joint mobilization (Mulligan-style)
Band or ankle-weight leg curlPartial-range / lighter-load machine curl
Eccentric-emphasis / slow-tempo curlSingle-leg leg curl
Terminal-range knee extension (short-arc)Isometric quad set
Single-leg (unilateral) leg extensionSlow eccentric / tempo emphasis
Band-Assisted NordicReduced ROM
Full Range NordicWeighted Nordic
Short-arc quad (bolster)Seated isometric quad set
Ankle-weight knee extensionEccentric-emphasis / single-leg tempo
Single-Leg Mini Squat