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840 available exercises : Workouts

SIDE LYING LEG LIFTS

FRONT LUNGE RAISING ARMS

SINGLE LEG ISOMETRIC WALL SQUAT

Wall Squat

BODYWEIGHT GOOD MORNING

FIGURE 4 SQUAT

BOSU BALL SINGLE LEG SQUATS

BOSU LUNGE

FRONT LUNGE KNEE TOUCHING FLOOR

LATERAL LUNGE TO HIP FLEXION

WALL SIT

FROG JUMP IN BENCH

JUMP OVER BENCH

BENCH HOP OVER

STRAIGHT LEG FIRE HYDRANT

LATERAL SUFFLES

DEPTH JUMPS

SIDE LYING OBLIQUE V UP CRUNCHES

LATERAL JUMP FEET TOGETHER

BODY WEIGHT SHALLOW SQUAT

STRADDLE JUMPS ON BENCH

VERTICAL JUMP

HALF BARBELL SQUAT

FRONT BARBELL SQUAT

BARBELL LUNGE AND PRESS

Lunges with Dumbbells

Bulgarian Split Squat

BARBELL CLEAN AND PRESS

DUMBBELL LATERAL LUNGE

DONKEY KICKS

Sumo (Plié) Dumbbell squat

BARBELL OVERHEAD SQUAT

BARBELL JUMPING JACKS

Barbell deadlift (Conventional)

NORDIC HAMSTRING CURL

FROG JUMPS

BARBELL LATERAL LUNGES

LATERAL BOX JUMP OVERS

STEP UP

STEP UP RAISING LEG

BARBELL LUNGES

ONE LEG AND HAND STATIC JACK KNIFE

One arm V sit crunch

ONE ARM V SIT CRUNCH

ONE LEG AND HAND STATIC JACK KNIFE

ONE LEG AND HAND STATIC JACK KNIFE

ELBOW TO KNEE CRUNCH

Reverse crunch

SIT UPS EXTENDED ARMS

SIDE TO SIDE V SIT CRUNCH

SIDE CRUNCH AB EXERCISE

The Bicycle Crunch

ELBOW TO KNEE CRUNCH

ONE LEG STATIC JACK KNIFE

Lying leg abduction

SIDE-LYING LEG LIFT

KNEE AND HIP FLEXION FROM SIDE PLANK

SIDE LYING HIP FLEXIONS

SIDE LYING HIP FLEXIONS

BOSU BALL SQUAT WITH OBLIQUE TWISTS

SUPINE PLANK ON FITBALL

SWISS BALL BACK EXTENSIONS

DUMBBELL FRONT LUNGE

FITBALL RAISINGS WITH BACK SUPPORT

HALF SQUAT WITH STABILITY BALL

DUMBBELL FRONT RAISES ON STABILITY BALL

BALANCE ON TWO FITBALLS

BALANCE ON A FITBALL WITH HIP EXTENSION

LYING LEG ABDUCTION ON FITBALL

FITBALL HIP EXTENSION

LEG EXTENSIONS ON FITBALL

FITBALL KNEE EXTENSION WITH HIP EXTENSION

FITBALL HIP FLEXION WITH HIP EXTENSION

KNEE FLEXION WITH FITBALL

PUSH UPS ON TWO FITBALLS

PUSH UP ON TWO FITBALLS

PLANK IN MOTION ON TWO FITBALLS

HANDS ON FITBALL PUSH UP

WALL PUSH UP WITH FITBALL

LUNGE ON BENCH WITH FITBALL

SIDE LATERAL RAISE

SEATED MEDICINE BALL THROWS

ONE ARM MEDICINE BALL CRUNCH

HIP FLEXION WITH MEDICINE BALL

STEP UP AND MEDICINE BALL LIFTS

WALKING FROM OVERHEAD SQUAT WITH MEDICINE BALL

ALTERNATING PLANKS ON MEDICINE BALL

FRONTAL RAISES WITH MEDICINE BALL

NORDIC HAMSTRING CURL WITH MEDICINE BALL

TWO HANDS MEDICINE BALL THROWS

MEDICINE BALL THROWS FROM THE FLOOR

Trunk flexion with medicine ball in various directions

HALF SQUAT WITH MEDICINE BALL

ROTATIONAL THROWS WITH MEDICINE BALL

SEATED MEDICINE BALL THROWS

ONE ARM MEDICINE BALL THROWS

MEDICINE BALL THROWS

ALTERNATING PUSH UP ON MED BALL

BALL ROLLING

ROTATIONAL THROWS WITH MEDICINE BALL

HIP ABDUCTION WITH ELASTIC BAND

HIP ABDUCTION WITH ELASTIC BAND

RESISTANCE BAND BICEP CURLS

Static Bike

BENT OVER ELASTIC BAND REAR DELT RAISE

SIDE LATERAL RAISES WITH BAND

ELASTIC BAND INVERTED PULL

Elliptical machine

ELASTIC BAND HIP EXTENSION

Row machine

ELASTIC BAND SEATED FRONT RAISES

HORIZONTAL STATIC BIKE

Spin bike

STEP MACHINE

BAND HIGH PULL

HIGH PULLEY ROW ON FITBALL

BENT OVER ROW WITH ELASTIC BAND

SHOULDER EXTENSION WITH ELASTIC BAND

ELASTIC BAND SEATED ROW

DUMBBELL WRIST RADIAL FLEXION

WEIGHTED WRIST EXTENSION

DUMBBELL WRIST FLEXION

Knee push up

ROLL THE ROPE WITH WEIGHT

SUPINE WRIST ROLLER

WEIGHTED HAND SUPINATION

BALANCE ON GLUTES

DUMBBELL ROW FROM SINGLE-LEG ROMANIAN DEADLIFT

BODY ROLLS WITH STRAIGHTARMS AND LEGS

GLUTEAL STRETCH ON VIBRATORY PLATFORM

HAMSTRING STRETCH ON VIBRATORY PLATFORM

ARMS ON VIBRATORY PLATFORM

ONE ARM ON VIBRATORY PLATFORM

KNEE AND SHINBONE ON VIBRATORY PLATFORM

ONE LEG BALANCE ON VIBRATORY PLATFORM

PUSH UP ON A VIBRATORY PLATFORM

THE BICYCLE CRUNCH ON VIBRATORY PLATFORM

STEP UP ON VIBRATORY PLATFORM

Dumbbell concentration curl

PUSH UP WITH HIP FLEXION

SEATED ONE-ARM DUMBBELL TRICEPS EXTENSION

Side lateral raise

SEATED ALTENRATING DUMBBELL SCARECROWS

ONE ARM LATERAL RAISES ON BENCH

One-arm dumbbell row

Push up

ONE ARM PUSH UP ON A BENCH

WALL PUSH UP

FULL SIDE LATERAL RAISES SUPINE GRIP

LATERAL RAISES TO OVERHEAD WITH DUMBBELLS

90 Degree dumbbell lateral raise

90 DEGREE DUMBBELL FRONT RAISES

DUMBBELL SHOULDER PRESS

Dumbbell shoulder press

SHOULDER ABDUCTION FROM ELBOWS AND SHOULDER FLEXION

DUMBBELL LATERAL RAISES FROM EXTERNAL ROTATION

SEATED FRONT RAISES WITH DUMBBELLS SUPINE GRIP

SEATED FRONT RAISES WITH DUMBBELLS

SEATED ALTERNATING FRONT RAISES WITH DUMBBELLS

SEATED ALTERNATING FRONT RAISES WITH DUMBBELLS

SEATED INTERNAL ROTATIONS IN PULLEY

Incline bar bench press narrow grip

Bar Bench press

BENCH PRESS LEGS RAISED

ONE KNEE BENT BAR BENCH PRESS

BAR BENCH PRESS SUPINE GRIP

Pec Deck Machine

Bar pulley row

Pectoral dips

ASSISTED DIPS

BARBELL SEATED SHOULDER PRESS

Barbell seated shoulder press

Barbell Shoulder Press

Dumbbell Fly

SMITH MACHINE BENCH PRESS

SEATED CABLE CROSSOVER

SEATED PULLEY FRONT RAISES

MACHINE CHEST EXERCISE

PLATE PULLOVER

Push up on a bench

Alternating chest press machine

HANDSTAND PUSH UP

Ez-bar preacher curl

MACHINE PREACHER CURL

Machine preacher curl supinating

SEATED HIGH PULLEY BICEP CURL

Bench dips

BENCH DIPS WITH TWO BENCHES

BENCH DIPS FEET ON FITBALL

BENCH DIPS WITH KNEES BENT

BENCH DIPS WITH ONE LEG EXTENDED

Dumbbell bench press

Bent over dumbbell rear delt raise

Dumbbell prone reverse flye

DUMBBELL HIGH PULL

Lying dumbbell tricep extension

SEATED HAMMER CURLS

SEATED HAMMER CURLS

Hammer curls

Alternating dumbbell biceps hammer curls

STANDING DUMBBELL BICEP CURLS

SEATED ALTERNATING DUMBBELL HAMMER BICEP CURLS

SEATED ALTERNATING BICEP CURLS

Seated alternating dumbbell bicep curls

ABDOMINAL CRUNCH: HANDS BEHIND HEAD

Seated machine leg extension

Dumbbell half squat

DUMBBELL REAR DELT RAISE ON FLAT BENCH

ONE ARM OVERHEAD DUMBBELL FRONT LUNGE

BEHIND THE HEAD BARBELL SEATED SHOULDER PRESS

BEHIND THE HEAD BARBELL SEATED SHOULDER PRESS

PADDLE STROKES WITH BARBELL

ONE ARM PULL FROM LADDER

Pull ups

Renegade Row

Bent over barbell row

UP AND DOWN FROM STEP IN PUSH UP POSITION

STANDING ROTATIONS WITH PLATE

SMITH MACHINE ROW WITH BENCH SUPPORT

INVERTED PULL UPS PRONATED GRIP

INVERTED PULL UPS SUPINATED GRIP

INVERTED ROW IN SMITH MACHINE SUPINATED GRIP

MIXED GRIP PULL UPS

BARBELL LUNGES AND TRUNK ROTATION

STEP UP CROSSING LEGS

Pronated bar biceps curls

BARBELL SHRUG

KNEELING LEAN BACK

QUADRICEPS STRETCH

DUMBBELL LATERAL LUNGES WITH TRUNK FLEXION

HIP EXTENSION MACHINE

ONE ARM DUMBBELL SQUAT

HALF SQUAT WITH MEDICINE BALL

STEP SINGLE LEG SQUATS

PLANK AND ALTERNATING SPLITS ON STEP

HURDLE JUMP

Half hack squat

LEG CURL WITH PARTNER RESISTANCE

LUNGE AND TRICEP PRESS WITH PLATE

BARBELL LUNGES

Seated Hip Abduction Machine

Smith Machine Squat

DONKEY KICKS MACHINE

SEATED SINGLE-LEG EXTENSIONS

Lying leg curl

ONE LEG LYING LEG CURL

Seated Calf Raise

Seated Leg Press

Leg Press

SINGLE LEG PRESS

LYING LEG PRESS

One leg lying leg curl

Lying leg curl

Seated Leg Curl

Standing leg curl machine

SMITH MACHINE LUNGE

BULGARIAN SPLIT SQUAT IN SMITH MACHINE

ASYMMETRICAL SEATED LEG PRESS

ONE LEG SMITH MACHINE SQUAT

Seated hip adduction machine

MACHINE CALF RAISES

DEEP ABDOMINAL CONTRACTION WITH LEG RAISE

Wide-bar pull down

Wide-bar pull down

Machine assisted pull-ups

MACHINE ASSISTED PULL-UPS

MACHINE ASSISTED CHIN-UPS

Seated row machine

CANDLE POSE

ONE-LEG SUPINE QUADRUPEDIA

HIP EXTENSION FROM SUPINE QUADRUPEDIA

HIP EXTENSION FROM ONE-LEG SUPINE QUADRUPEDIA

SUPINE QUADRUPEDIA

STANDING HIP ABDUCTIONS FROM HIP FLEXION

HIP AND KNEE EXTENSIONS ON THE WALL

PLANK KICKS

PLANK KICKS

STANDING HIP FLEXION AND EXTENSION

STANDING GLUTE KICKBACK

SIDE PLANK LEG RAISE

SIDE LYING HIP CIRCLES

LOW BACK ROTATIONS

Isometric horizontal plank

Side Plank

Half squat with a vertical jump

INCLINE DUMBBELL CHEST PRESS

STANDING ALTERNATING DUMBBELL BICEP CURLS ON FITBALL

CLOSE-GRIP BARBELL BENCH PRESS

Incline barbell bench chest press

ONE ARM DUMBBELL TRICEP EXTENSION

DUMBBELL EXTERNAL ROTATIONS ON FITBALL

LYING DUMBBELL SHOULDER EXTERNAL ROTATIONS

STANDING EZ BAR WALL CURL

Ez-bar curl

BARBELL SHRUG

Dumbbells upright row

BARBELL SHOULDER SHRUGS

TOES TO BAR

Standing one-arm dumbbell triceps extension

DUMBBELL LATERAL RAISES ON STABILITY BALL

Half barbell squat front rack

BEHIND THE HEAD BARBELL SHOULDER PRESS

BARBELL FRONT RAISES

SQUAT WITH DUMBBELL WOOD CHOP

DUMBBELL BICEP CURLS ON FITBALL

DUMBBELL SCARECROWS

BARBELL WRISTS FLEXION

DUMBBELL PRONATION AND SUPINATION OF FORMEARM

STANDING FRONT RAISES TO OVERHEAD WITH DUMBBELLS

SEATED ON FITBALL ALTERNATING BICEP CURLS

DUMBBELL HALF SQUAT WITH STABILITY BALL

BARBELL STEP DOWN

BARBELL STEP UP

DUMBBELL WRIST EXTENSION

LATERAL RAISES ON STABILITY BALL

INCLINE DUMBBELL SHOULDER EXTERNAL ROTATIONS

STANDING BARBELL CALF RAISE

ALTERNATING DUMBBELL BICEP CURLS WITH PRONE GRIP

DUMBBELL BACK EXTENSIONS WITH REAR DELT RAISE

LATERAL RAISES ON SWISS BALL

SEATED ONE-ARM DUMBBELL TRICEPS EXTENSION

STANDING DUMBBELL FRENCH PRESS

INCLINE STABILITY BALL DUMBBELL CHEST PRESS

DUMBBELL WRIST EXTENSIONS ON FLAT BENCH

Seated incline dumbbell bicep curl

DUMBBELL ROW ON FITBALL

INCLINE FRONT RAISES WITH DUMBBELLS

PENDULAR MOVEMENTS OF THE ARM

HALF BARBELL FRONT SQUAT FROM RACK

DUMBBELL FRONT RAISES PRONTATING ON STABILITY BALL

CONCENTRATION CURL ASSISTED

ONE-ARM DUMBBELL BICEP CURL WITH SUPPORT

Romanian Deadlift

ALTERNATING DUMBBELL HIGH PULL

BICEP CURL ON A INCLINED BENCH

BARBELL CHEST-SUPPORTED BICEP CURL

DUMBBELL TRICEPS EXTENSION ON FITBALL

STABILITY BALL DUMBBELL CHEST PRESS

STANDING BARBELL FRENCH PRESS

Upright barbell row

Dumbbell pullover

SEATED FRENCH PRESS WITH BAR

ONE-ARM DUMBBELL TRICEPS EXTENSION ON FITBALL

DUMBBELL PULLOVER ON STABILITY BALL

Standing dumbbell shoulder press

DUMBBELL TRICEP EXTENSION ON STABILITY BALL

ALTERNATING DUMBBELL FRONT RAISES ON STABILITY BALL

PENDULAR MOVEMENTS OF THE ARM

SEATED DUMBBELL DELT RAISE

SEATED ON FITBALL DUMBBELL DELT RAISE

ONE ARM DUMBBELL BICEP CURL ON A INCLINED BENCH

SHOULDER EXTERNAL ROTATIONS ON SWISS BALL

Tricep dumbbell kickback

Barbell curls

DUMBBELL WRIST FLEXION

ALTERNATING DUMBBELL BICEP CURLS ON A WALL

Seated bent over dumbbell rear delt raise

Lateral bendings with dumbbell

TWO ARM BARBELL FRONT RAISES

BENT ELBOWS DUMBBELL DELT RAISE ON INCLINED BENCH

BARBELL SPLIT SQUAT

TRUNK ROTATIONS WITH STICK

STANDING DUMBBELL SHOULDER ROTATIONS

BENCH PRESS LEGS RAISED

BARBELL SPLIT SQUAT

ONE-ARM DUMBBELL BICEP CURL WITH SUPPORT

SPINAL EXTENSION WITH FRONT RAISES

ONE ARM BICEP CURL ON FITBALL

ONE ARM DUMBBELL TRICEP EXTENSION ON STABILITY BALL

Two arm front dumbbell raise

ALTERNATING DUMBBELL FRONT RAISES ON FLAT BENCH

PECTORAL DIPS

BARBELL WRIST EXTENSIONS ON FLAT BECH

Incline bench dumbbell flyes

Bent elbows dumbbell delt raise

BEHIND THE BACK FOREARM CURL

DUMBBELL LUNGES

DUMBBELL WRIST FLEXIONS ON FLAT BENCH

Dumbbell delt raise

DUMBBELL BICEPS CURL WITH STABILITY BALL

ONE-ARM DUMBBELL FRONT RAISES ON BENCH

SEATED IN FITBALL SHOULDER PRESS

Lying side hip raise

Dumbbell Floor Press

STANDING CABLE HIP ABDUCTION

KNEELING PULLOVER

STANDING CABLE CHOP

KNEELING CABLE FRENCH PRESS

BENT OVER CABLE REVERSE FLYES

ONE ARM TRICEP EXTENSION

ONE ARM BENT OVER CABLE REVERSE FLYES

KNEELING SHOULDER INTERNAL ROTATION AT 90º SHOULDER ABDUCTION

STANDING ONE ARM CABLE PULLEY ROW

CABLE SHOULDER ABDUCTION ON FITBALL

SEATED CABLE TRICEPS PRESS

CABLE FRENCH PRESS

KNEELING INTERNAL ROTATIONS IN PULLEY (ARM ON BENCH)

STANDING CABLE HIP ADDUCTION

One leg cable kickback

INCLINE BECH ONE ARM BICEP CURL IN PULLEY

CABLE REVERSE FLYES

CROSSOVER PULLEY BICEP CURL

KNEELING SHOULDER EXTERNAL ROTATION AT 90º SHOULDER ABDUCTION

ONE ARM CABLE PULLEY ROW

BENT OVER ONE ARM CABLE PULLEY ROW

Resistance band internal rotation

STANDING CABLE TRUNK ROTATION

KNEELING TRICEPS PUSHDOWN

ONE ARM PULLEY FRONT RAISES ON INCLINE BENCH

INCLINED CABLE CROSSOVER

Straight-arm pulldowns

CABLE SHOULDER ABDUCTION FROM BEHIND

KNEELING FRONT RAISES IN PULLEY

ONE ARM PULLEY TRICEPS PUSHDOWN

SEATED ON FITBALL CABLE CROSSOVER IN PULLEY

CABLE SHOULDER DIAGONAL ABDUCTION

ONE ARM BICEP CURL IN PULLEY

SEATED EXTERNAL ROTATIONS IN PULLEY

KNEELING EXTERNAL ROTATIONS IN PULLEY (ARM ON BENCH)

LYING BICEP CURL IN HIGH PULLEY

KNEEL TRICEPS PUSHDOWN (ELBOWS ON BENCH)

REVERSE CABLE CROSSOVER ON INCLINE BENCH

STANDING CABLE WRIST EXTENSIONS

Cable crossover

STANDING REVERSE WOOD CHOP

PULLEY SKULLCRUSHER

TRICEPS PUSHDOWN WITH BACK SUPPORT

ONE ARM CABLE ADDUCTION

TRICEP CABLE KICKBACK

KNEELING TRICEPS PUSHDOWN

SEATED ON FITBALL CABLE CROSSED RAISINGS

STANDING LATERAL TRUNK FLEXION WITH PULLEY

STANDING CABLE CROSSED RAISINGS

STANDING LATERAL TRUNK FLEXION WITH PULLEY

CABLE CROSSOVER

REVERSE CABLE CROSSOVER ON INCLINE BENCH

Resistance band external rotation

LYING BICEP CURL IN PULLEY

LYING SHOULDER EXTERNAL ROTATION AT 90º SHOULDER ABDUCTION

ONE ARM TRICEP EXTENSION SUPINATED GRIP

LYING CABLE HIP ABDUCTION

BENCH PULLEY FLYES

INCLINE BENCH PULLEY FLYES

STANDING CABLE WRIST FLEXIONS

SHOULDER INTERNAL ROTATION AT 90º SHOULDER ABDUCTION

CABLE ADDUCTION

BICEP CURL IN HIGH PULLEY

STANDING CABLE HIP FLEXION

Triceps cable rope push down

ONE ARM PULLEY FRONT RAISES

SEATED CABLE ANKLE DORSIFLEXION

SEATED INTERNAL ROTATIONS IN PULLEY

CABLE SHOULDER ABDUCTION ON FITBALL

SUPINE PULLEY INTERNAL ROTATION

Cable high pull

PULLEY CRUNCH

Standing biceps cable curl

BENT OVER CABLE REVERSE FLYES

CABLE SHOULDER ABDUCTION

SHOULDER EXTERNAL ROTATION AT 90º SHOULDER ABDUCTION

Barbell full squat

Barbell squat to a bench

ZOTTMAN CURL

Wheel rollout

BIKE

Seated calf raise in leg press

CLAP PUSH UP

LEG RAISES ON INCLINE BENCH

Reverse crunch

Seated Cable Row

Wide-bar pull down ( neutral grip)

ONE-ARM ROW IN SMITH MACHINE

PUSH UP WITH FEET ON A BENCH

LYING TRUNK ROTATION

Glute Bridge

BARBELL ROLL OUT

V-Sit up

KNEE RAISE ON PARALLEL BARS

ONE ARM KETTLEBELL CLEAN AND JERK

JUMP BENCH

LYING HIP FLEXIONS WITH BARBELL ON HANDS

PUSH UP WITH HIP EXTENSION

Plank knee to elbow

LEG RAISE ON PARALLEL BARS

PLANK ON FITBALL HANDS OVERHEAD

Leg and arm extension on fitball

FITBALL PUSH UP

SIDE CRUNCH ON FITBALL

HIP EXTENSION FROM PIKE POSITION ON FITBALL

Exercise ball pull in

Fitball crunch

HALF SQUAT

Machine shoulder press

STANDING REVERSE WOOD CHOP

Forearm Plank

MOUNTAIN CLIMBER ON BENCH

DUMBBELL DEADLIFT

DUMBBELL SQUAT TO SHOULDER PRESS

HALF PRISONER SQUAT

HINDU PUSH UP

SPRINTER CRUNCH

HALF SQUAT WITH A VERTICAL JUMP AND ARMS CROSSED

Glute Bridge

Abdominal crunch machine

Oblique crunch

Front lunge

JUMPING LUNGES

SINGLE LEG SQUAT

HIGH KNEE SKIPS

Lateral lunges

ABDOMINAL CRUNCH: KNEES 90 DEGREE ANGLE

CRUNCHES ON STALL BARS

DECLINE DUMBBELL BENCH PRESS

BARBELL PULLOVER

SEATED SINGLE-LEG EXTENSIONS

DONKEY KICKS

PLANK LEG RAISES

STANDING ONE-ARM DUMBBELL ROW

Burpee

T-Bar Row

SMITH MACHINE BENCH PRESS

Ez-bar skullcrusher

HANGING LEG RAISES

Hanging knee raises

Decline bench dumbbell flyes

INCLINE BARBELL FRONTAL RAISES ON BENCH

THRUSTER

SLAM BALL

BARBELL SHRUG FROM BEHIND THE BACK

Jumping jacks

CALF-MACHINE SHOULDER SHRUG

ARNOLD PRESS

LEVER STANDING HIP ADDUCTION

LEVER STANDING HIP ABDUCTION

KNEELING ISOMETRIC ABDOMINAL CONTRACTION

Seated machine leg extensions ( toes out)

SEATED MACHINE LEG EXTENSIONS (TOES IN)

PARTNER STANDING CALF RAISES

Dip Machine

SEATED PULLEY FRENCH PRESS ON INCLINE BENCH

ROCKY PULL UPS

WEIGHTED PULL UPS

V-bar pull down

Close grip pull down

BEHIND THE NECK SHOULDER PRESS IN SMITH MACHINE

DUMBBELL SHRUG

ONE ARM SIDE LATERALS

BARBELL SEATED SHOULDER PRESS COMBINED WITH PRESS BEHIND THE HEAD

STANDING DUMBBELL SHOULDER PRESS WITH SUPPORT

BEHIND THE BACK FOREARM CURL

DUMBBELL WRIST RADIAL FLEXIONS ON FLAT BENCH

BAR BENCH PRESS SUPINE GRIP

TRX PUSH UP

TRX SPLIT SQUAT

TRX SINGLE LEG SQUAT

Triceps Pulldown

Back extensions

DUMBBELLS SNATCH

DUMBBELL SHOULDER PRESS NEUTRAL GRIP

RUSSIAN TWISTS ON FITBALL

Decline bar bench press

REVERSE CRUNCH IN INCLINE BENCH

Trx row

TRX BICEP CURL PRONATED GRIP

Trx Half Squat

TRX TRICEP EXTENSION

TRX INVERTED PULLS

PUSH UP WITH FEET ON A TRX

Trx crunch

ALTERNATING ROW WITH ELASTIC BAND

SUPINE PELVIC TILTS

Bird Dog - Superman

LUMBAR EXTENSION

SEATED CERVICAL EXTENSON

NECK EXTENSIONS ON BENCH

Standing dumbbell calf raises

HIP EXTENSION FROM BOSU FOREARM PLANK

BOSU FOREARM PLANK

BOSU BALL HALF SQUATS

Bosu crunch

SINGLE LEG CALF RAISE

HACK SQUAT BARBELL BEHIND THE BACK

BARBELL HIGH PULL

FULL SINGLE LEG SQUAT

Hanging abdominal crunch

BATTLE ROPES WITH VERTICAL JUMP

Supinated grip pull down

WIDE-BAR SUPINATED PULL DOWN

MUSCLE UP

STANDING ELBOW-TO-KNEE CRUNCH

STANDING HIP ABDUCTION

WORM WALK

Half squat raising arms

SIT UP

Plank to push up

FLUTTER KICKS

SINGLE LEG HALF SQUAT

HANGING KNEE RAISES WITH TWISTS

DUMBBELL CHOPS

Fitball leg curl

CROSSING FRONT LUNGES

Elastic band side split squat

BARBELL SUMO DEADLIFT

Band pull apart

SUMO (PLIÉ) SQUAT

HIGH ROW IN HAMMER MACHINE

Reverse machine flyes

Reverse machine flyes ( vertical grip)

Neutral grip incline bench dumbbell chest press

Face pull

Push up with torso rotation

HALF SQUAT RAISING HEELS

MOUNTAIN CLIMBER

Plank with elbow extension

Plank and hip flexon

Triceps pushdown in T bar

SUPINATED TRICEPS PUSHDOWN

GLUTE BRIDGE WITH HEELS

ONE LEG GLUTE BRIDGE

STEP UP WITH DUMBBELLS

BEAR CRAWLS

MACHINE SHOULDER LATERAL RAISES

ECCENTRIC STANDING CALF RAISES

BOSU BALANCE SINGLE LEG

YOGA: WARRIOR 3 POSE

SHOULDER EXTERNAL ROTATION WITH BAND

ONE LEG BALANCE

QUARTER SQUAT

ONE LEG PRESS

ONE LEG PRESS

Sahrmann Level One

DOUBLE 8 WITH CONES

RESISTANCE BAND TRICEP OVERHEAD EXTENSIONS

RESISTANCE BAND TRICEP KICKBACKS

ONE ARM DUMBBELL TRICEPS EXTENSION

Advice

RESISTANCE BAND WALKING PLANK: LATERAL

RESISTANCE BAND WALKING PLANK: FORWARD

Y EXERCISE WITH SWISS BALL

T EXERCISE WITH SWISS BALL

EXERCISE W SWISS BALL

L EXERCISE WITH SWISS BALL

I EXERCISE WITH SWISS BALL

HALF JUMPING JACK

REVERSE LUNGE

DEAD BUG

LUNGE WITH ARM RAISES

GLUTE BRIDGE WITH MINIBAND AROUND KNEES

ADDUCTOR DROP-CATCH

INCLINE DUMBBELL CURL

LATERAL BAND WALKS - AROUND ANKLES

BARBELL FRONT SQUAT WITH HEELS ELEVATED

NEUTRAL-GRIP DUMBBELL BENCH PRESS

HALF-KNEELING SINGLE ARM BOTTOM UP KETTLEBELL PRESS

DUMBBELL CHEST-SUPPORTED ROW

HALF-KNEELING ROTATIONAL CABLE CHOP

Isometric adductor strengthening

ISOMETRIC ADDUCTOR STRENGTHENING

ISOMETRIC ADDUCTOR CRUNCH

ADDUCTOR SIDE SLIDES

JUMPING JACK PUSH UP

LAT PULL-DOWN MACHINE

HIP FLEXOR/ITB STRETCH

ECCENTRIC SINGLE-LEG SQUAT

RESISTANCE BAND PGM CLAM STRENGTHENING

LUNGE

RESISTANCE BAND KNEE EXTENSIONS

VERTICAL LEG PRESS

RESISTANCE BAND ROW

DEEP NECK FLEXOR & EXTENSOR CO-CONTRACTION

ROTATION IN 4 POINT KNEEL

GLUTE KICKBACK

HIP THRUST

AROM HIP ABDUCTION

FIRE HYDRANTS

FIRE HYDRANTS WITH BAND

AROM HIP EXTENSION

SINGLE LEG ELEVATED BRIDGE ON CHAIR

RESISTANCE BAND SUPINATION

RESISTANCE BAND ECCENTRIC WRIST FLEXION

CHAIR ASSISTED CALF RAISES

SIDE PLANK CLAM

LEFT NECK ROTATION

RIGHT NECK ROTATION

RIGHT NECK SIDE FLEXION

LOWER TRAPEZIUS STRENGTHENING

HYDROTHERAPY: ALTERNATE SHOULDER FLEXION/EXTENSION

HYDROTHERAPY: BILATERAL SHOULDER FLEXION/EXTENSION

REVERSE PLANK

REVERSE PLANK WITH LEG RAISES

SCORPION PRESS-UP

SCORPION PUSH UP

WEIGHTED SINGLE-LEG ROMANIAN DEADLIFT

PLANK WITH KNEES

ANKLE DORSIFLEXION WITH BAND

Kettlebell windmill

SUMO SQUAT + KETTLEBELL UPRIGHT ROW

KETTLEBELL SINGLE-ARM SHOULDER PRESS

KETTLEBELL SHOULDER PRESS

RESISTANCE BAND LAT PULL/DOWN

SQUAT JUMP BARBELL

KETTLEBELL SINGLE-ARM ROW

BRIDGE WITH ARMS OVERHEAD

MCGILL CURL UP

REVERSE LUNGE ELBOW TO INSTEP W ROTATION

BURPEE WITH DUMBBELLS

SINGLE-LEG ROMANIAN DEADLIFT TO CURL TO PRESS

PLANK WITH ARM LIFT

Lateral lunge with dumbbells

ECCENTRIC BICEP CURL-RESISTED BAND

SWISS BALL BACK EXTENSIONS WITH MEDICINE BALL

SWISS BALL BACK EXTENSIONS WITH DUMBBELLS

SWISS BALL BACK EXTENSIONS

ACTIVE-ASSISTED SHOULDER FLEXION

ECCENTRIC SCAPTION: WEIGHTED

ECCENTRIC SKULL CRUSHERS

DOUBLE LEG V-SITS

CHEST PRESS VERTICAL GRIP

ALTERNATING CHEST PRESS VERTICAL GRIP

POSE BOAT

MEDICINE BALL ABDOMINAL CRUNCH

MULTIFIDUS ACTIVATION IN PRONE

MULTIFIDUS ACTIVATION IN SITTING

ISOMETRIC NECK EXTENSION

ISOMETRIC NECK FLEXION

PRONE SUPERMAN

DART

4-POINT KNEELING: BACKWARD ROCKING

4-POINT KNEELING: FORWARD ROCKING

SUPINE RESISTANCE BAND INTERNAL ROTATION

SUPINE RESISTANCE BAND INTERNAL ROTATION

FOAM ROLLER: RESISTANCE BAND TRICEPS EXTENSION

SUPINE RESISTANCE BAND EXTERNAL ROTATION

SUPINE RESISTANCE BAND INTERNAL ROTATION

LUMBAR ROTATION CROOK LYING

SEATED ALTERNATE LEG LIFTS

HIP FLEXION IN HIGH SITTING

DEEP GLUTEAL STRENGTHENING

HIP INTRINSICS STRENGTHENING

BENT-LEG ABDOMINAL CURL

SIDE PLANK ON KNEES

FINGER WALL-WALKING: ABDUCTION

RESISTANCE BAND SIDEWAYS SQUAT-SHUFFLE

ISOMETRIC JAW PROTRUSION

HEAD SLIDES + NECK FLEXION

DEEP NECK FLEXORS

ISOMETRIC NECK EXTENSION AND RETRACTION

RESISTANCE BAND LAWN MOWER ROW

RESISTANCE BAND SEATED ROW

MONSTER WALK

RESISTANCE BAND SINGLE-LEG PRESS

CHEST FLY TRX

CABLE SQUAT AND ROW

TRX ICE SKATER

TRX REVERSE LUNGE AND JUMP

TRX SQUAT JUMP

TRX SPLIT SQUAT

HYPOPRESIVE CHIN TO THE CHEST

HYPOPRESSIVE SITTING WITH FLEXED KNEES

HYPOPRESIVE SUPINE POSITION

HYPOPRESIVE STANDING WITH FLEXED KNEES

HYPOPRESIVE SUPINE POSITION

HYPOTRESSIVE QUADRUPED POSITION

SEATED HIP ADDUCTION WITH PILLOW

SIT TO STAND WITH KNEE CONTROL

WALKING ON THE SPOT

ASSISTED SIT TO STAND

CHAIR ASSISTED SQUATS

SIT TO STAND WITH KNEE CONTROL

HAMSTRING BRIDGE ON CHAIR

ISOMETRIC HAMSTRING STRENGTHENING

SEATED ISOMETRIC OF QUADRICEPS

WATER BOTTLES CHEST FLYS

WATER BOTTLE BICEP CURL TO SHOULDER PRESS

WATER BOTTLE BICEP CURL

WATER BOTTLE FRONT RAISES

BOTTLE SCARECROWS

THRUSTER WITH BOTTLES

WATER BOTTLE CRUNCH

WATER BOTTLE TWIST ABS

WATER BOTTLES PUSH UPS AND ROW

WATER BOTTLE GLUTE BRIDGE

TWO-ARM TRICEPS KICK-BACK

WATER BOTTLES SHOULDER FLY

WATER BOTTLES TRICEP EXTENSION

HALF SQUAT 90º

GLUTE BRIDGE

LYING HIP ABDUCTION

ASSISTED SIT TO STAND WITH WALKER

ASSISTED KNEE FLEXION

AUTOASSISTED KNEE FLEXION

FEMORIS ISOMETRIC CONTRACTION

ABDUCTORS WITH LYING MINIBAND

SPEED OUTPUT TRX

KNEELING HYPOPRESIVE

YOGA: TREE-POSE-VRKSASAN

YOGA: HAPPY BABY POSTURE

YOGA: COBRA POSE

YOGA: CHILD'S POSE

YOGA: POSE WARRIOR 2

DOWNWARD-FACING DOG

YOGA: CAT AND DOG POSE

YOGA: POSE WARRIOR 1

YOGA: POSE HEAD-TO-KNEE

YOGA: TRIANGLE POSE

TRX KNEE TUCKS

TRX CYCLING

TRX HAMSTRING CURL

TRX HIP PRESS

TRX OSCILLATING MOVEMENT

TRX SIDE PLANK WITH TORSO ROTATION

PRESS PALLOF

ANKLE INVERSION WITH TOWEL

STANDING ARNOLD PRESS

BRIDGE WITH KNEE EXTENSION

HIP THRUST - SINGLE LEG

MUNCIE STRAIGHT LEG RAISE

POSTURAL CORRECTION - PELVIC TILT

REVERSE NORDIC

KNEELING STABILITY BALL ROLL OUT

STABILITY BALL ROLL OUT

LOWER/MID TRAPEZIUS ACTIVATION - I RAISE

STABILITY BALL LUMBAR ROTATIONS

Stability Ball Walk Out

Cross Over Step Up

Good Standing Posture

Box Drops - Single Leg

Bridging in Knee Extension - Single

Pedal Exercise Bike

Squat with elastic band

Squat with resistance band

Pelvic lift with knee ext

GRIP STRENGTHENING

Figure 8 lying down

Lunge Kettlebell

Straight-Leg Bridge With Stability Ball

Kettlebell Squat

Glider Side Lunge

Mini trampoline

Quadriceps stretch on chair