Lower Body And Core

Exercise 1

Banded Glute Kickbacks

Equipment: Full Gym, Resistance Band

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3 Sets

8-12 Reps

60 sec Rest

Exercise 2

Banded Step-up

Equipment: Full Gym, Resistance Band

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Exercise 3

Banded Standing Glute Kickback

Equipment: Full Gym, Resistance Band

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Exercise 4

Banded Single Leg Glute Bridge

Equipment: Full Gym, Resistance Band

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Exercise 5

Banded Glute Bridge

Equipment: Full Gym, Resistance Band

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Exercise 6

Banded Donkey Kicks

Equipment: Full Gym, Resistance Band

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Exercise 7

Banded Fire Hydrant

Equipment: Full Gym, Resistance Band

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Exercise 8

Banded Split Squat

Equipment: Full Gym, Resistance Band

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Exercise 9

Banded Lunge

Equipment: Full Gym, Resistance Band

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Exercise 10

Banded Leg Curl

Equipment: Full Gym, Resistance Band

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Exercise 11

Seated Banded Leg Extension

Equipment: Full Gym, Resistance Band

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Exercise 12

Banded Lying Leg Curl

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 13

Calf Raise with Resistance Band

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 14

Standing Straight Leg Raise With Resistance Band

Equipment: Full Gym, Resistance Band

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Standing Straight Leg Raise With Resistance Band

Exercise 15

Alternate Leg Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Banded Seated Hip Abduction

Equipment: Full Gym, Resistance Band

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Exercise 17

Captains Chair Leg Raise

Equipment: Full Gym, Machine

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Exercise 18

Dumbbell V-up

Equipment: Dumbbells, Full Gym

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Exercise 19

Good Morning With Resistance Band

Equipment: Full Gym, Resistance Band

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Exercise 20

Pull through With Resistance Band

Equipment: Full Gym, Resistance Band

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Exercise 21

Cable Pull Through

Equipment: Cable, Full Gym

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Exercise 22

Squat | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 23

Seated Back Extension

Equipment: Full Gym, Machine

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Exercise 24

Single Leg Reverse Hyperextension | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Single Leg Reverse Hyperextension | Gymstick

Exercise 25

Cable Forward Lunge

Equipment: Cable, Full Gym

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Exercise 26

Static Lunge

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 27

Side Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 28

Banded Lying leg and hip raise

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 29

Cable Hip Adduction

Equipment: Cable, Full Gym, Resistance Band

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Exercise 30

Cable Hip Extension

Equipment: Cable, Full Gym, Resistance Band

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Exercise 31

Cable Goblet Squat

Equipment: Cable, Full Gym, Resistance Band

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Exercise 32

Cable Lunge

Equipment: Cable, Full Gym

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Exercise 33

Cable Front Squat

Equipment: Cable, Full Gym

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Exercise 34

Standing Leg Raise With Resistance Band

Equipment: Full Gym, Resistance Band

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Exercise 35

Standing Leg Extension With Resistance Band

Equipment: Full Gym, Resistance Band

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Standing Leg Extension With Resistance Band

Exercise 36

Standing Leg Curl With Resistance Band

Equipment: Full Gym, Resistance Band

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Exercise 37

Split Squat | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 38

Lying Alternate Leg Press | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 39

Cable Donkey Kickback

Equipment: Cable, Full Gym, Resistance Band

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Exercise 40

Kneeling Cable Pull Through

Equipment: Cable, Full Gym

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Exercise 41

Cable Hip Abduction

Equipment: Cable, Full Gym, Resistance Band

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Exercise 42

Kneeling Single Leg Kick | Gymstick

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 43

Resistance Band Hip Thrust

Equipment: Full Gym, Resistance Band

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Exercise 44

Resistance Band Hip Thrusts on Knees

Equipment: Full Gym, Resistance Band

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Exercise 45

Single Stiff Leg Deadlift With Resistance Band

Equipment: Full Gym, Resistance Band

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Single Stiff Leg Deadlift With Resistance Band

Exercise 46

Weighted Front Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 47

Dumbbell Side Bend

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 48

Seated Cable Twist

Equipment: Cable, Full Gym

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Exercise 49

Standing Cable Twist

Equipment: Cable, Full Gym

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Exercise 50

Standing Cable Crunch

Equipment: Cable, Full Gym

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Exercise 51

Medicine Ball Rotational Throw

Equipment: Exercise Ball, Full Gym

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Exercise 52

Twist With Resistance Band

Equipment: Full Gym, Resistance Band

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Exercise 53

Banded Jack knife sit-up

Equipment: Full Gym, Gymstick, Resistance Band

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Exercise 54

Cross Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 55

Cable Side Bend

Equipment: Cable, Full Gym

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Exercise 56

Dead Bug

Equipment: Full Gym, NO EQUIPMENT

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Exercise 57

Standing Cable High-To-Low Twist

Equipment: Cable, Full Gym

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Exercise 58

Weighted Sit-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 59

Cable Seated Cross Arm Twist

Equipment: Cable, Full Gym

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Exercise 60

Kneeling Cable Crunch

Equipment: Cable, Full Gym

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Exercise 61

Twist down up With Resistance Band

Equipment: Full Gym, Resistance Band

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Exercise 62

Bird Dog

Equipment: Full Gym, NO EQUIPMENT

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Exercise 63

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 64

Standing Cable Low-To-High Twist

Equipment: Cable, Full Gym

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