01 Bein Po Wade » Workout Routine Created By Karl Freund

Exercise 1

High Knee Lunge on Bosu Ball

Equipment: Exercise Ball, Full Gym

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3 Sets

12 Reps

40 Rest

Exercise 2

Cable Pull Through

Equipment: Cable, Full Gym

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Exercise 3

Frog Reverse Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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Exercise 5

Curtsy Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

5 Dot Drills

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Standing Leg Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Static Lunge

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 9

Dumbbell Walking Lunge

Equipment: Dumbbells, Full Gym

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Exercise 10

Dumbbell Good Morning

Equipment: Dumbbells, Full Gym

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Exercise 11

Dumbbell Squat

Equipment: Dumbbells, Full Gym

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Exercise 12

Power Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 13

Dumbbell Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 14

Dumbbell Sumo Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 15

Bodyweight Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Bulgarian Split Squat Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Plie Dumbbell Squat

Equipment: Dumbbells, Full Gym

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Exercise 18

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

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Exercise 19

Pistol Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 20

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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Exercise 21

Dumbbell Straight Leg Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 22

Bodyweight Sumo Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

Hawaiian Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 24

Dumbbell Rear Lunge

Equipment: Dumbbells, Full Gym

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Exercise 25

Barbell Lunge

Equipment: Barbell, Full Gym

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Exercise 26

Side Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Bodyweight Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 28

Lateral Speed Step

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Reverse Lunge Knee Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Curtsy Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 32

Split Jump Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 33

Cossack Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 34

Seated Side Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 35

Backward Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 36

Jumping jack

Equipment: Full Gym, NO EQUIPMENT

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Exercise 37

Single Leg Broad Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 38

Jump Squats

Equipment: Full Gym, NO EQUIPMENT

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Exercise 39

Dumbbell Lateral Step Up

Equipment: Dumbbells, Full Gym

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Exercise 40

Lateral Step-up

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 41

Step Up + Opposite Elbow to Knee Twist

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 42

Lying Dumbbell Leg Curl

Equipment: Dumbbells, Full Gym

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Exercise 43

Plank With Arm And Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 44

Bodyweight Walking Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 45

Wall Sit

Equipment: Full Gym, NO EQUIPMENT

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Exercise 46

High Knee Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 47

Bodyweight Box Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 48

Step Up Single Leg Balance with Bicep Curl

Equipment: Dumbbells, Full Gym

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Step Up Single Leg Balance with Bicep Curl

Exercise 49

Dumbbell Step-Up

Equipment: Bench, Dumbbells, Full Gym

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Exercise 50

Reverse Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 51

Single Leg Step Down

Equipment: Full Gym

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Exercise 52

Long Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 53

Front Plank With Arm And Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 54

Resistance Band Toe Touch

Equipment: Full Gym, Resistance Band

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Exercise 55

Exercise Ball Wall Squat

Equipment: Exercise Ball, Full Gym

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Exercise 56

Leg Curl On Stability Ball

Equipment: Exercise Ball, Full Gym

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Exercise 57

Standing Toe Touches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 58

Standing Side Toe Touching

Equipment: Full Gym, NO EQUIPMENT

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Exercise 59

Dumbbell Split Jump

Equipment: Dumbbells, Full Gym

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Exercise 60

Banded Step-up

Equipment: Full Gym, Resistance Band

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Exercise 61

Dumbbell Jump Squat

Equipment: Dumbbells, Full Gym

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Exercise 62

Burpees

Equipment: Full Gym, NO EQUIPMENT

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Exercise 63

Duck Walk

Equipment: Full Gym, NO EQUIPMENT

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Exercise 64

One Arm Dumbbell Snatch

Equipment: Dumbbells, Full Gym

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Exercise 65

Skater Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 66

Shrimp Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 67

Dumbbell Goblet Curtsey Lunge

Equipment: Dumbbells, Full Gym

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Exercise 68

Bodyweight Kneeling Sissy Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 69

Box Jump to Pistol Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 70

Box Jump 2 to 1

Equipment: Full Gym, NO EQUIPMENT

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Exercise 71

Box Jump 1 to 2

Equipment: Full Gym, NO EQUIPMENT

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Exercise 72

Single Leg Box Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 73

Frog Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 74

ATG Split Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 75

Heel Touch Side Kick Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 76

Decline Bench Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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Exercise 77

Banded Walk

Equipment: Full Gym, Resistance Band

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Exercise 78

Resistance Band Lateral Walk

Equipment: Full Gym, Resistance Band

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Exercise 79

Kneeling Jump Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 80

Banded Split Squat

Equipment: Full Gym, Resistance Band

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Exercise 81

Banded Lunge

Equipment: Full Gym, Resistance Band

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Exercise 82

Banded Leg Curl

Equipment: Full Gym, Resistance Band

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Exercise 83

Decline Dumbbell Leg Curl

Equipment: Bench, Dumbbells, Full Gym

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Exercise 84

Single Knee To Chest

Equipment: Full Gym, NO EQUIPMENT

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Exercise 85

Pistol Squat to Box

Equipment: Full Gym, NO EQUIPMENT

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Exercise 86

Standing Knee Hugs

Equipment: Full Gym, NO EQUIPMENT

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Exercise 87

Step Up with Knee Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 88

Snap Jumps

Equipment: Full Gym, NO EQUIPMENT

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Exercise 89

High Knee Run

Equipment: Full Gym, NO EQUIPMENT

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Exercise 90

High Knee Skips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 91

Skater

Equipment: Full Gym, NO EQUIPMENT

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Exercise 92

Dumbbell Forward Leaning Lunge

Equipment: Dumbbells, Full Gym

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Exercise 93

Dumbbell Reverse Lunge

Equipment: Dumbbells, Full Gym

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Exercise 94

Bodyweight Bulgarian Split Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 95

Dumbbell Sumo Squat

Equipment: Dumbbells, Full Gym

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Exercise 96

Seated Banded Leg Extension

Equipment: Full Gym, Resistance Band

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Exercise 97

Knee Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 98

Resistance Band Overhead Squat

Equipment: Full Gym, Resistance Band

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Exercise 99

Happy Baby Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 100

Dumbbell Single Leg Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 101

Seated Leg Extension with Resistance Band

Equipment: Full Gym, Resistance Band

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Seated Leg Extension with Resistance Band

Exercise 102

Good Morning With Resistance Band

Equipment: Full Gym, Resistance Band

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Exercise 103

Dumbbell Bench Squat

Equipment: Dumbbells, Full Gym

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Exercise 104

Dumbbell Iron Cross

Equipment: Dumbbells, Full Gym

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Exercise 105

Squat mobility Complex

Equipment: Full Gym, NO EQUIPMENT

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Exercise 106

Standing Straight Leg Raise With Resistance Band

Equipment: Full Gym, Resistance Band

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Standing Straight Leg Raise With Resistance Band

Exercise 107

Standing Leg Raise With Resistance Band

Equipment: Full Gym, Resistance Band

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Exercise 108

Standing Leg Extension With Resistance Band

Equipment: Full Gym, Resistance Band

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Standing Leg Extension With Resistance Band

Exercise 109

Standing Leg Curl With Resistance Band

Equipment: Full Gym, Resistance Band

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Exercise 110

Split Squat | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 111

Squat | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 112

Lying Alternate Leg Press | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 113

The Box Jump

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 114

Standing Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 115

Calf Raise

Equipment: Dumbbells, Full Gym

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Exercise 116

Calf Raise with Resistance Band

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 117

Single Leg Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 118

Donkey Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 119

Squat Hold Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 120

Weighted Seated Calf Raise

Equipment: Dumbbells, Full Gym

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Exercise 121

Band Foot External Rotation

Equipment: Full Gym, Resistance Band

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Exercise 122

Standing Dorsiflexion

Equipment: Full Gym, NO EQUIPMENT

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Exercise 123

Foot and Ankle Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 124

Single Leg Donkey Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 125

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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Exercise 126

Curtsy Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 127

Standing Leg Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 128

Static Lunge

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 129

Dumbbell Walking Lunge

Equipment: Dumbbells, Full Gym

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Exercise 130

Dumbbell Squat

Equipment: Dumbbells, Full Gym

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Exercise 131

Barbell Glute Bridge Two Legs on Bench

Equipment: Barbell, Full Gym

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Exercise 132

Standing Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 133

Side Lying Clam

Equipment: Full Gym, NO EQUIPMENT

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Exercise 134

Kettlebell Single Leg Deadlift

Equipment: Full Gym, Kettlebell

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Exercise 135

Bridge Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 136

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 137

Cossack Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 138

Reverse Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 139

Standing Hip Extension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 140

Bench Glute Flutter Kicks

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 141

Bodyweight Hip Thrust

Equipment: Full Gym, NO EQUIPMENT

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Exercise 142

Plank With Arm And Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 143

Single Leg Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 144

High Knee Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 145

Frog Reverse Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 146

Bodyweight Single Leg Deadlift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 147

Bird Dog

Equipment: Full Gym, NO EQUIPMENT

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Exercise 148

Dumbbell Glute Bridge

Equipment: Dumbbells, Full Gym

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Exercise 149

Front Plank With Arm And Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 150

Resistance Band Reverse Hyperextension

Equipment: Full Gym, Resistance Band

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Exercise 151

Resistance Band Toe Touch

Equipment: Full Gym, Resistance Band

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Exercise 152

Band Lying Hip External Rotation

Equipment: Cable, Full Gym, Resistance Band

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Exercise 153

Single Leg Hip Thrust Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 154

Hip Extension On Bench

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 155

Glute Bridge on Bench

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 156

Hip Thrust on The Leg Extension Machine

Equipment: Full Gym, Machine

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Exercise 157

Pelvic Tilt

Equipment: Full Gym, NO EQUIPMENT

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Exercise 158

Glute Bridge One Leg on Bench

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 159

Unilateral Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 160

Side Bridge Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 161

Straight Leg Kickback

Equipment: Full Gym, NO EQUIPMENT

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Exercise 162

Banded Standing Glute Kickback

Equipment: Full Gym, Resistance Band

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Exercise 163

Banded Seated Hip Abduction

Equipment: Full Gym, Resistance Band

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Exercise 164

Banded Single Leg Glute Bridge

Equipment: Full Gym, Resistance Band

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Exercise 165

Banded Glute Bridge

Equipment: Full Gym, Resistance Band

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Exercise 166

Banded Walk

Equipment: Full Gym, Resistance Band

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Exercise 167

Band Side Lying Clam

Equipment: Full Gym, Resistance Band

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Exercise 168

Resistance Band Lateral Walk

Equipment: Full Gym, Resistance Band

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Exercise 169

Banded Glute Kickbacks

Equipment: Full Gym, Resistance Band

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Exercise 170

Banded Donkey Kicks

Equipment: Full Gym, Resistance Band

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Exercise 171

Banded Thigh Fly

Equipment: Full Gym, Resistance Band

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Exercise 172

Band Side Lying Leg Lift

Equipment: Full Gym, Resistance Band

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Exercise 173

Banded Fire Hydrant

Equipment: Full Gym, Resistance Band

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Exercise 174

Frog Pump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 175

Fire Hydrant

Equipment: Full Gym, NO EQUIPMENT

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Exercise 176

Snap Jumps

Equipment: Full Gym, NO EQUIPMENT

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Exercise 177

Cable Hip Extension

Equipment: Cable, Full Gym, Resistance Band

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Exercise 178

Donkey Kicks

Equipment: Full Gym, NO EQUIPMENT

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Exercise 179

Plank Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 180

Glute Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 181

Arm Leg Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 182

Hip Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 183

Resistance Band Overhead Squat

Equipment: Full Gym, Resistance Band

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Exercise 184

Kicks Leg Bent

Equipment: Full Gym, NO EQUIPMENT

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Exercise 185

Resistance Band Hip Thrusts on Knees

Equipment: Full Gym, Resistance Band

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Exercise 186

Dumbbell Single Leg Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 187

Dumbbell Iron Cross

Equipment: Dumbbells, Full Gym

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Exercise 188

Squat mobility Complex

Equipment: Full Gym, NO EQUIPMENT

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Exercise 189

Side Lying Hip Adduction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 190

Side Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 191

Side Lying Feet Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 192

Single Stiff Leg Deadlift With Resistance Band

Equipment: Full Gym, Resistance Band

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Single Stiff Leg Deadlift With Resistance Band

Exercise 193

Pull through With Resistance Band

Equipment: Full Gym, Resistance Band

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Exercise 194

Swing | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 195

Split Squat | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 196

Squat | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 197

Kneeling Single Leg Kick | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 198

Single Leg Reverse Hyperextension | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Single Leg Reverse Hyperextension | Gymstick