Table of Contents
1 Exercise Disclaimer...Please read!
2 Foreword by Dr. Brian Abelson Rehabilitating an Injury...do this first! Increasing Your Performance...wait to do this! Why you need these books
3 Chapter 1: Rehabilitating an Injury The Cumulative Injury Cycle What Can You Do About This? Rehabilitation vs. Athletic Training About Rehabilitative Exercise Routines Principle 1: No Pain...All Gain! Principle 2: Develop your Power Principle 3: Build your Aerobic Base Athletic or Performance Care Routines Principle 1: Athletic Development is Not the Same as Body-Building! Principle 2: Good Tissue Quality = Good Performance Principle 3: Some Muscle Pain is Okay Principle 4: Develop Your Aerobic Zone Before Working on Your Anaerobic Zone Comparing the Benefits of Aerobic and Anaerobic Training What is the Importance of Aerobic Warm-ups? Improving Cellular Function with Aerobic Exercises Aerobic Warm-Ups...how they helped resolve my injury! So What is a Good Warm-up? Working within your Aerobic and Anaerobic Zones Involving Your Core Bracing Your Core How to Brace your Core! Activating Your Hips Testing your core stability Balancing Flexibility with Control
4 Chapter 2: Shoulder to Hand – a Kinetic Chain What is a Kinetic Chain? Visualizing the Kinetic Chain Shoulder to Arm - A Kinetic Chain Core Stability and Your Shoulder Case Study - Golf and Your Kinetic Chain An Analysis of Michelle’s Kinetic Chain Becoming Aware of your Shoulder-to-Arm Kinetic Chain Nerve Entrapment in Your Arm Your Hand’s Kinetic Chain Applying Kinetic Chain Principles to Exercise
5 Chapter 3: What’s Special About These Exercises What’s Special About Our Exercises Progressing Through Our Program Use the Beginners Routines in this book if: Use the Intermediate Routines in this book if: Use the Advanced Routines in this book if: Use the Performance Routines in this book if: How are our routines organized? Understanding Repetitions and Sets How long should I rest between sets? Applying the Inverted Pyramid Structure to your sets Setting your Exercise Tempo Exercise Accessories and Tools Frequently Asked Questions (FAQs) When Exercise Isn’t Enough!
6 Chapter 4: What’s your Problem...Shoulder? When to Seek Medical Care for Your Shoulder Soothing Your Shoulder Pain Exercises for the Shoulder and Upper Arm Warm-up for Your Shoulder Beginners Upper Arm and Shoulder Workout Intermediate Upper Arm and Shoulder Workout Advanced Upper Arm and Shoulder Workout
7 Chapter 5: What’s your Problem...Arm or Elbow? Common Arm and Elbow Problems Exercises for the Elbow and Arm Relaxing Your Arm, Elbow, and Shoulder Beginners Arm and Elbow Workout Intermediate Arm and Elbow Workout Advanced Arm and Elbow Workout
8 Chapter 6: What’s your Problem...Hand or Wrist? Common Hand and Wrist Injuries Exercises for the Hand and Wrist Relaxing Your Hand Beginners Hand and Wrist Workout Intermediate Hand and Wrist Workout Advanced Hand and Wrist Workout