Full Week

Exercise 1

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

10 Reps

Exercise 2

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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10 Reps

Exercise 3

Wall Supported Arm Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Run in Place

Equipment: Full Gym, NO EQUIPMENT

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Exercise 5

High Knee Run

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Elbow To Knee Twists

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Jumping jack

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Power Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Arm Leg Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Standing Leg Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Lying Knee Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 12

Resistance Band Toe Touch

Equipment: Full Gym, Resistance Band

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Exercise 13

Resistance Band Lateral Walk

Equipment: Full Gym, Resistance Band

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Exercise 14

Banded Lunge

Equipment: Full Gym, Resistance Band

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Exercise 15

Banded Leg Curl

Equipment: Full Gym, Resistance Band

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Exercise 16

Seated Leg Extension with Resistance Band

Equipment: Full Gym, Resistance Band

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Seated Leg Extension with Resistance Band

Exercise 17

Banded Standing Glute Kickback

Equipment: Full Gym, Resistance Band

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Exercise 18

Banded Glute Bridge

Equipment: Full Gym, Resistance Band

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Exercise 19

Banded Single Leg Glute Bridge

Equipment: Full Gym, Resistance Band

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Exercise 20

Band Side Lying Clam

Equipment: Full Gym, Resistance Band

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Exercise 21

Banded Donkey Kicks

Equipment: Full Gym, Resistance Band

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Exercise 22

Banded Thigh Fly

Equipment: Full Gym, Resistance Band

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Exercise 23

Band Side Lying Leg Lift

Equipment: Full Gym, Resistance Band

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Exercise 24

Banded Foot External Rotation

Equipment: Full Gym, Resistance Band

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Exercise 25

Banded Fire Hydrant

Equipment: Full Gym, Resistance Band

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Exercise 26

Standing Calf Raise With Dumbbell

Equipment: Dumbbells, Full Gym

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Exercise 27

Single Leg Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 28

Banded Shoulder External Rotation

Equipment: Full Gym, Resistance Band

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Exercise 29

Side Arm Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Seated Scapular Retraction Exercise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Kneeling Back Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 32

Kneeling T-spine Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 33

Lying Upper Body Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 34

Wall Supported Arm Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 35

Lateral Raise with Towel on Wall

Equipment: Full Gym, NO EQUIPMENT

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Exercise 36

Doorway Pec and Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 37

Wall Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 38

Close Grip Knee Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 39

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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Exercise 40

Dumbbell Skull Crusher

Equipment: Dumbbells, Full Gym

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Exercise 41

Chin Tuck

Equipment: Full Gym, NO EQUIPMENT

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Exercise 42

PVC Hip Hinge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 43

Wall Sit

Equipment: Full Gym, NO EQUIPMENT

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Exercise 44

Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 45

Alternate Leg Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 46

Lying Scissor Kick

Equipment: Full Gym, NO EQUIPMENT

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Exercise 47

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 48

Dead Bug

Equipment: Full Gym, NO EQUIPMENT

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Exercise 49

Standing Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 50

Bodyweight Windmill

Equipment: Full Gym, NO EQUIPMENT

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Exercise 51

Dumbbell Side Bend

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 52

Foam Roller Back Stretch

Equipment: Foam Roller, Full Gym

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Exercise 53

Foam Roller Upper Back

Equipment: Foam Roller, Full Gym

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Exercise 54

Foam Roller Rhomboids

Equipment: Foam Roller, Full Gym

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Exercise 55

Serratus Wall Slide With Foam Roller

Equipment: Foam Roller, Full Gym

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Exercise 56

Front Rack PVC Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 57

Unilateral Lat Stretch on the Wall

Equipment: Full Gym, NO EQUIPMENT

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Exercise 58

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 59

Back and Pec Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 60

Towel Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 61

Standing One Arm Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 62

Foam Roller Chest Stretch

Equipment: Foam Roller, Full Gym

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Exercise 63

Assisted Reverse Stretch (Chest And Shoulder)

Equipment: Full Gym, NO EQUIPMENT

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Assisted Reverse Stretch (Chest And Shoulder)

Exercise 64

Reverse Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 65

Foam Roller Posterior Shoulder

Equipment: Foam Roller, Full Gym

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Exercise 66

Foam Roller Front Shoulder and Chest

Equipment: Foam Roller, Full Gym

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Exercise 67

Standing Wall Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 68

Farmer's Walk

Equipment: Dumbbells, Full Gym, Kettlebell

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