Exercises

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Core

Front Hold on Elbows

Alternating Dumbbell Side Bends

Front Hold on Elbows and Knees

Front Hold on Toes and Hands

Front Hold on Elbows One Arm Raise

Front Hold on Elbows One Leg Raise

Front Hold on Hands Knee to Chest

Exercise Ball Front Hold (elbows on ball)

Exercise Ball Knee Tucks

Seated Weight side to side Twist

Standing Dumbbell Woodchopper

Alternating Arm and Leg Raise Plank on Elbows

Mountain Climbers

Side Hold on Elbow

Side Hold on Elbow and Knees

Side Hold on Hand

Heel Touches

Sitting Knee Tuck

Ab Cycles

Sitting V-Ups

Laying Bent Legs Side to Side (windshield wipers)

Roman Chair Knee Raise

Alternating Cross (side) Crunch

Standing Cable Trunk Rotations

Standing Cable Pallof Press

Side Hold on Elbow

Suspension Strap Mountain Climber (Feet In)

Glutes

Straight Leg Deadlift (Romanian Deadlift)

Dumbbell Squats

Bodyweight Split Squat

Dumbbell Split Squat

Bodyweight Squat

Exercise Ball Hip Bridge + Dips

Hip Bridge

One Foot Hip Bridge

Dumbbell One Leg Straight Leg Deadlift

Laying Knee Pulls

Single Leg Double Arm Bar Deadlift

Pigeon Stretch

Barbell Straight Leg Deadlift (RDL)

Barbell Back Squat

Barbell Front Squat

Banded Step Outs (Duck Walks)

Chest

Bench Press

Dumbbell Chest Press

Incline Bench Press

Dumbbell Chest Flys

Laying Dumbbell Chest Pullover

Push Ups

Laying Exercise Ball Dumbbell Chest Press

Pec Deck Chest Fly

Assisted Push Ups (on knees)

Standing One Arm Cable Chest Press

Foam roller pec

Incline Dumbbell Chest Press

Suspension Strap Chest Press

Upper Back

Bent Over Dumbbell One Arm Row

Seated Row

Seated Neutral 2 Handle Row

Pec Deck Reverse Fly

Pec Deck Rear Delt Fly

Standing Split One Arm Cable Row

Standing Cable Rope Facepulls

Barbell Bent Over Row

Suspension Strap Neutral Row

Quads

Bodyweight Lunges

Alternating Dumbbell Lunges

Walking Lunge

Dumbbell Steps Ups

Dumbbell Bulgarian Split Squats

Lateral Step Ups

Quad Stretch

Wall Sit

Dumbell Lunge

Foam Roller Quadriceps

Suspension Strap Assisted Squat

Hamstrings

Exercise Ball Hip Bridge

Exercise Ball Hamstring Curl

One Leg in front Hamstring stretch

Foam roller hamstrings

Shoulders

Standing Dumbbell Front Shoulder Raise

Standing Military Bar Press

Seated Dumbbell Shoulder Press

Barbell Upright Row

Seated Dumbbell Arnold Shoulder Press

Seated Barbell Military Press

Standing One Arm Cable Front Raise

Standing One Arm Cable Lateral Raise

Landmine Single Arm Shoulder Press

Biceps

Chin Ups

Standing EZ Bar Bicep Curls

Standing Low Cable Rope Bicep Curl

Seated EZ Bar Preacher Curl

Seated Dumbbell Bicep Curls

Standing Dumbbell Hammer Curls

Triceps

Dumbbell Tricep Kickback

Standing High Cable Rope Tricep Extension

Seated Overhead Dumbbell Tricep Extension

Standing Dumbbell Overhead Tricep Extension

Assisted Dips

Overhead Tricep Stretch

Standing High Cable Overhead Rope Tricep Extension

Hips

Dumbbell Sumo Squat

Laying Leg Raise

Front and Back Leg Swings

Side to Side Leg Swings

Dumbbell Swings

Standing Hip Stretch

Kettlebell Swing

Kettlebell Goblet Squat

Calves

Dumbbell Calf Raise

Bent Over Calf Stretch

Forearms

Standing EZ Bar Reverse Curls

Seated EZ Bar Reverse Preacher Curl

Farmers Walk

Lats

Lat Pulldowns

Overhand 2 Handle Lat Pulldown

Childs Pose

Pull Ups

Abs

Exercise Ball Crunch

Weighted Crunch

Crunch

Crunch (feet in the air)

Crunch + Weight Twist

Lower Back

Exercise Ball Low Back Extension

Sumo Deadlift

Laying Opposite Arm and Leg Raise

Supermans

Low Back Extension

Laying Leg Over Low Back Stretch

Barbell Deadlift

Compound

Turkish Get Up

Kettlebell Clean

Kettlebell Snatch

Sled Push

Sled Pull

Heart

Jumping Jacks

Burpees

Alternating Battle Rope

Batlle Rope Waves

Groin

Groin Stretch to the side

Neck

Standing Dumbbell Shrugs

Trap Bar Shrugs