Extra

Exercise 1

Battle Rope

Equipment: Full Gym

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4 Sets

12 Reps

90 Rest

Exercise 2

Foam Roller Back Stretch

Equipment: Foam Roller, Full Gym

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4 Sets

12 Reps

90 Rest

Exercise 3

5 Dot Drills

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Foam Roller Calves

Equipment: Foam Roller, Full Gym

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Exercise 5

Crouching Heel Back Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Barbell Hip Thrusts

Equipment: Barbell, Full Gym

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Exercise 7

Bridge Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Plank With Arm And Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Cable Pull Through

Equipment: Cable, Full Gym

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Exercise 10

Dumbbell Glute Bridge

Equipment: Dumbbells, Full Gym

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Exercise 11

Resistance Band Reverse Hyperextension

Equipment: Full Gym, Resistance Band

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Exercise 12

Ab Wheel Rollout

Equipment: Full Gym

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Exercise 13

Landmine Lunge

Equipment: Barbell, Full Gym, Landmine

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Exercise 14

Glute Bridge on Bench

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 15

Glute Ham Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 17

Lying Scissor Kick

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Decline Sit-up

Equipment: Bench, Full Gym

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Exercise 19

Kneeling Cable Crunch

Equipment: Cable, Full Gym

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Exercise 20

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 21

Captains Chair Leg Raise

Equipment: Full Gym, Machine

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Exercise 22

Weighted Sit-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

Lying Knee Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 24

Reverse Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Weighted Front Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Plank With Arm And Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Standing Cable Twist

Equipment: Cable, Full Gym

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Exercise 28

Standing Cable High-To-Low Twist

Equipment: Cable, Full Gym

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Exercise 29

Standing Cable Low-To-High Twist

Equipment: Cable, Full Gym

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Exercise 30

Ab Wheel Rollout

Equipment: Full Gym

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Exercise 31

Leg Scissors

Equipment: Full Gym, NO EQUIPMENT

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Exercise 32

Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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Exercise 33

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

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Exercise 34

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

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Exercise 35

One-Arm Biceps Curl With Resistance Band

Equipment: Cable, Full Gym, Resistance Band

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One-Arm Biceps Curl With Resistance Band

Exercise 36

Cable Reverse Grip EZ-bar Biceps Curl

Equipment: Cable, Full Gym

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Exercise 37

Cable Two Arm Curl on Incline Bench

Equipment: Cable, Full Gym

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Exercise 38

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 39

Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 40

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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Exercise 41

Waiter Curl

Equipment: Dumbbells, Full Gym

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Exercise 42

Concentration Curl

Equipment: Dumbbells, Full Gym

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Exercise 43

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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Exercise 44

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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Exercise 45

Cable Rear Drive

Equipment: Cable, Full Gym

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Exercise 46

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 47

High Pulley Overhead Tricep Extension

Equipment: Cable, Full Gym

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Exercise 48

Rope Pushdown

Equipment: Cable, Full Gym

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Exercise 49

Cable Crossover Triceps Extension

Equipment: Cable, Full Gym

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Exercise 50

Bodyweight Skull Crushers

Equipment: Full Gym, NO EQUIPMENT

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Exercise 51

45 Degree Incline Row

Equipment: Dumbbells, Full Gym

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Exercise 52

One Arm Cable Curl

Equipment: Cable, Full Gym

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Exercise 53

Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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Exercise 54

Behind The Back Barbell Wrist Curl

Equipment: Barbell, Full Gym

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Exercise 55

Wall Slides

Equipment: Full Gym, NO EQUIPMENT

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Exercise 56

Cross Cable Face Pull

Equipment: Cable, Full Gym

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Exercise 57

Barbell Finger Curl

Equipment: Barbell, Full Gym

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Exercise 58

Behind The Back Barbell Wrist Curl

Equipment: Barbell, Full Gym

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Exercise 59

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

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Exercise 60

Barbell Reverse Wrist Curl Over a Bench

Equipment: Barbell, Full Gym

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Exercise 61

Kneeling High Pulley Row

Equipment: Cable, Full Gym

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