The Complete At-Home Exercise Library: 150+ Physical Therapy & Mobility Exercises

Your complete, no-equipment-needed video library of physical therapy and performance exercises — the exact movements Dr. Brian Fischer (PT, DPT, SCS, LMT, CSCS) uses with clients in Reno, NV to rebuild mobility, strength and confidence after injury.

Whether you’re recovering from pain, coming back from surgery, or simply want to move and feel better, this guide organizes 150+ exercises into clear categories. Start with a warm-up, pick a few movements that match your goal, and press play. Every clip is short, demonstrated on camera, and ready to follow along at home. New to structured rehab? Book a one-on-one evaluation and I’ll build a personalized plan around exactly these movements.

Start Here: Follow-Along Routines

New to the library? These longer follow-along routines are the perfect place to begin — press play and move with me.

Dynamic WarmupFoam Roller RoutineGeneral Floor WarmupRotator Cuff Band Program

Warm-Up & Movement Prep

Every good session starts here. These dynamic warm-ups, breathing drills and foam-rolling routines wake up your nervous system, restore range of motion and prepare your joints for the work ahead — so you move better and lower your risk of injury.

Dynamic ChopHip FlowBreathingDynamic WarmupFoam Roller RoutineExercise BreathingCat CamelCrawlingArm SweepsGeneral Floor WarmupDynamic LiftSkipping TutorialReach Roll and LiftBrettzel 2 0BrettzelSupine Floor Slides

Lower Body Strength

Strong hips, knees and ankles are the foundation of pain-free movement. These squat, hinge, lunge and step patterns rebuild lower-body strength and control — whether you're recovering from an injury or chasing better performance.

Leg Lowering With AssistanceHip Hinge Ball ReachSplit SquatLungeStep DownGoblet SquatSplit Squat / Lunge With Knee PainLeg Lowering No BandHip HingeSingle Leg Hip HingeSLDL With Cable RowBall Hamstring ExtensionSquat PatterningStep UpOverhead Squat with AssistanceLateral LungeLeg Raise with AssistanceSide Step Ups- Hip DissociationBarbell DeadliftBarbell Front SquatBarbell Back Squat

Hips & Glutes

Weak or sleepy glutes are behind a huge share of the low-back, hip and knee pain I see in the clinic. This mini-band and bodyweight series switches your glutes back on and builds the hip stability that protects everything above and below.

Mini Band Side TapsFigure 4 BridgeBridgeMini Band Side WalksHip 90/90 DrillFire HydrantCross Under Hip BridgeMini Band Single Leg In and OutMini Band In and OutClamshellMini Band Resisted Hip FlexionKick BackReverse ClamshellAdvanced Clamshell SeriesMini Band SquatCook Hip LiftSingle Leg BridgeSide Lying Hip SeriesProne Resisted Hip FlexionHip DropsStanding Resisted Hip Flexion

Core & Anti-Rotation

Real core strength is about resisting movement, not just crunching. These Pallof presses, chops, lifts and anti-rotation drills teach your trunk to stay stable while your arms and legs work — the key to a resilient spine.

Half Kneeling Hover ChopStanding Pallof PressSplit Stance ChopWindshield WipersHalf Kneeling ChopDead BugBird DogSupine Pallof PressTall Kneeling Pallof PressHalf Kneeling Hover LiftSplit Stance LiftStarfishBall RolloutCurl UpPlank Hip DissociationLadder- Side Plank WalksSide Rotation Med Ball SlamsHard RollTall Kneeling Med Ball SlamCurl Up With AssistanceReverse Crunch

Upper Body Strength

Balanced pressing, pulling and shoulder work keeps your upper body strong and your shoulders healthy. These chest-press, row, chin-up and rotator-cuff exercises build strength without aggravating cranky shoulders.

Incline 1 Arm DB Chest Press3 Point Bent Over RowFlat DB Chest PressFlat 1 Arm DB Chest PressIncline DB Chest PressBent Over Single Arm Cable RowSingle Arm Split Stance Chest PressRotator Cuff Band ProgramDB Inverted RowChin Up EccentricDynamic Med Ball Chest PassTall Kneeling Med Ball Chest PassChin Up Band AssistedStanding Chest PassScapula Push UpPush UpChin UpChin Up Hang

Neck, Spine & Pelvis

Gentle, assisted mobility for the neck, mid-back and pelvis. If you sit a lot or deal with neck tension and headaches, these controlled drills restore motion where you need it most.

Supine Cervical Flexion With FMT AssistanceRib PullsHalf Kneeling Cervical Rotation with AssistanceSupine Cervical Rotation With FMT AssistanceProne Press UpPelvic Rotation with AssistancePelvic Tilt with AssistanceHalf Kneeling Thoracic MobilityTall Kneeling/Half Kneeling Cervical Flexion With FMT AssistanceThoracic Rotation QuadrupedChin Tuck

Ankle, Foot & Full-Body Mobility

Mobility from the ground up. Ankle, foot and full-body drills like the Turkish get-up improve dorsiflexion, balance and total-body coordination — the small links that make a big difference in how you move.

Standing Ankle CirclesAnkle Wobbleboard A / PAnkle Dorsiflexion Ball RollsShin Angles Progression 1Shin AnglesTurkish Get Up

Balance, Agility & Power

Ready to get athletic again? Ladder footwork, cutting drills, jumps, sprints and med-ball power work rebuild the speed, agility and explosiveness you need for sport and everyday life.

Ladder- 1 – 2 StickLadder- Bunny HopsLadder- ScissorVertical Jump-Landing180 Jumps to BoxBroad Jump 1 Leg to 2 LegsCones- 90 Degree CutRegular Stance Side Med Ball Toss180 JumpsLadder- Cross in FrontsCones- 45 Degree CuttingBroad JumpDynamic Side Med Ball TossLadder- High Knees (Lateral)Drop Downs 1 leg to 2 LegsBackwards Jogging/SprintingLadder-Single Leg Hop (Forward)Shuttle RunLadder- Cross BehindsSide Med Ball Toss with KickSingle Leg Med Ball Overhead TossLadder- In and out (Sideways)Ladder- In and Out (Forward)Frog Jumps with Band ResistanceHalf-Kneeling Med Ball TossCrossover DrillLadder- HopscotchLadder- Zig ZagsLateral Stick with Band ResistanceLadder- High KneesSplit Stance Side Med Ball TossSprint Technique – Forward Lean4 Cones DrillLadder- Single Leg Hop (Side to Side)Dynamic Split Stance Med Ball Overhead TossCones- Zig Zag

Loaded Carries

Simple, brutally effective. Loaded carries build grip, core and total-body strength while grooving perfect posture — one of the most transferable exercises you can do.

Overhead CarrySuitcase CarryBottoms Up CarryFarmers CarryWaiter Carry

More Exercises

A few more favorites from the library to round out your training.

Split Stance Overhead Toss

Frequently Asked Questions