Melia » Workout Routine Created By Melia Brown

Exercise 1

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

10 Reps

1 Rest

Exercise 2

Neck Rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

20 Reps

Exercise 3

Neck Extension Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

20 Reps

Exercise 4

Side Push Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

10 Reps

Exercise 5

Superman

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

1 Reps

Exercise 6

Bhujangasana | Cobra Abdominal Stretch

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

10 Reps

1 Rest

Exercise 7

Sphinx Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Side Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Neck Flexion Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Diagonal Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Neck Rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 12

Upper Back Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 13

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Standing Side Bend Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Seated Toe Touches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Towel Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 19

Wall Slides

Equipment: Full Gym, NO EQUIPMENT

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Exercise 20

Scapular Protraction and Retraction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 21

Bodyweight Sumo Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Side Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

Bodyweight Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 24

Seated Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Kneeling Quad Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Lying Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 28

Cossack Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Standing Cross Leg Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Bodyweight Walking Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Wall Sit

Equipment: Full Gym, NO EQUIPMENT

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Exercise 32

Seated Toe Touches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 33

Standing Knee Hugs

Equipment: Full Gym, NO EQUIPMENT

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Exercise 34

Standing Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 35

Foot and Ankles Stretches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 36

Foot and Ankle Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 37

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 38

Bodyweight Military Press

Equipment: Full Gym, NO EQUIPMENT

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Exercise 39

Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 40

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 41

Lying Scissor Kick

Equipment: Full Gym, NO EQUIPMENT

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Exercise 42

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 43

Plank Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 44

Plank Knee to Elbow

Equipment: Full Gym, NO EQUIPMENT

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Exercise 45

Side Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 46

Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

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Exercise 47

Dead Bug

Equipment: Full Gym, NO EQUIPMENT

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Exercise 48

Reverse Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 49

Standing Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 50

Crunch With Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 51

Alternate Lying Floor Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 52

Seated Side Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 53

Incline Leg Hip Raise

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 54

Bodyweight Windmill

Equipment: Full Gym, NO EQUIPMENT

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Exercise 55

Front to Side Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 56

Tuck Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 57

Crab Twist Toe Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 58

Lying Knee Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 59

Quarter Sit-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 60

Floor Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 61

Reverse Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 62

Teaser Pilates

Equipment: Full Gym, NO EQUIPMENT

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Exercise 63

Seated Oblique Twist

Equipment: Full Gym, NO EQUIPMENT

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Exercise 64

Side Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 65

Plank With Arm And Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 66

High Knee Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 67

Front Plank with Arm Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 68

Bhujangasana | Cobra Abdominal Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 69

Boat Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 70

Inchworm

Equipment: Full Gym, NO EQUIPMENT

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Exercise 71

Front Plank With Arm And Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 72

Burpees

Equipment: Full Gym, NO EQUIPMENT

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Exercise 73

Frog Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 74

Lying Upper Body Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 75

Bicycle Twisting Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 76

Bicycle Twisting Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 77

Fish Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 78

Hands In Air Dead Bug

Equipment: Full Gym, NO EQUIPMENT

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Exercise 79

4 Point Tummy Vacuum Exercise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 80

Side Bridge Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 81

Snap Jumps

Equipment: Full Gym, NO EQUIPMENT

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Exercise 82

Bow Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 83

Side Plank Leg Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 84

Reverse Plank Kicks

Equipment: Full Gym, NO EQUIPMENT

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Exercise 85

Hindu Push-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 86

Bear Crawl

Equipment: Full Gym, NO EQUIPMENT

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Exercise 87

High Knee Skips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 88

Toe Reaches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 89

Sit-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 90

Side Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 91

Plank Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 92

Plank Knee to Elbow

Equipment: Full Gym, NO EQUIPMENT

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Exercise 93

Russian Twist

Equipment: Full Gym, NO EQUIPMENT

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Exercise 94

Russian Twist

Equipment: Full Gym, NO EQUIPMENT

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Exercise 95

Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 96

Leg Pull-in Knee-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 97

Glute Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 98

Hollow Hold

Equipment: Full Gym, NO EQUIPMENT

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Exercise 99

Long Arm Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 100

Half Wipers

Equipment: Full Gym, NO EQUIPMENT

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Exercise 101

Jackknife Sit-ups (V-Up)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 102

Flutter Kick

Equipment: Full Gym, NO EQUIPMENT

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Exercise 103

Plank Jacks / Extended Leg

Equipment: Full Gym, NO EQUIPMENT

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Exercise 104

Half Wipers

Equipment: Full Gym, NO EQUIPMENT

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Exercise 105

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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Exercise 106

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 107

Wall Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 108

Kneeling Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 109

Back Pec Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 110

Reverse Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 111

Clap Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 112

Above Head Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 113

Dynamic Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 114

Kneeling Diamond Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 115

Standing One Arm Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 116

Pike Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 117

Push-Up Plus

Equipment: Full Gym, NO EQUIPMENT

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Exercise 118

Single Arm Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 119

Seated Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 120

Assisted Reverse Stretch (Chest And Shoulder)

Equipment: Full Gym, NO EQUIPMENT

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Assisted Reverse Stretch (Chest And Shoulder)

Exercise 121

Lying Upper Body Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 122

Fish Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 123

Forearm Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 124

Diamond Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 125

Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 126

Standing Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 127

Standing Cross Leg Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 128

Squat Hold Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 129

Standing Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 130

Toe Extensor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 131

Standing Wall Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 132

Standing Wall Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 133

Standing Dorsiflexion

Equipment: Full Gym, NO EQUIPMENT

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Exercise 134

Standing Toe Flexor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 135

Single Heel Drop Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 136

Seated Straight Leg Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 137

Lunging Straight Leg Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 138

Foot and Ankles Stretches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 139

Foot and Ankles Stretches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 140

Foot and Ankle Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 141

Calves Stretch Static Position

Equipment: Full Gym, NO EQUIPMENT

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Exercise 142

Crouching Heel Back Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 143

Crouching Heel Back Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 144

Single Leg Calves Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 145

Inner Thigh Side Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 146

Crouching Heel Back Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 147

Push-up Toe Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 148

Push-up Toe Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 149

Wrist Circles Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 150

Standing One Arm Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 151

Swimming

Equipment: Full Gym, NO EQUIPMENT

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Exercise 152

Scapular Protraction and Retraction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 153

Scapular Protraction and Retraction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 154

Seated Ballerina Exercise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 155

Seated Scapular Retraction Exercise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 156

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 157

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 158

Standing Side Bend Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 159

Towel Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 160

Wall Slides

Equipment: Full Gym, NO EQUIPMENT

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Exercise 161

Band Seated Row

Equipment: Full Gym, Resistance Band

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Exercise 162

Band Seated Row

Equipment: Full Gym, Resistance Band

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Exercise 163

Seated Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 164

Floor Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 165

Bow Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 166

Kneeling Back Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 167

Cat Cow Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 168

Arm Leg Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 169

Single Leg Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 170

Standing Hip Extension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 171

Standing Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 172

Bodyweight Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 173

Side Lying Clam

Equipment: Full Gym, NO EQUIPMENT

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Exercise 174

Bodyweight Sumo Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 175

Reverse Lunge Knee Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 176

Bridge Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 177

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 178

Split Jump Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 179

Cossack Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 180

Jump Squats

Equipment: Full Gym, NO EQUIPMENT

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Exercise 181

Standing Cross Leg Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 182

Plank With Arm And Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 183

Plank With Arm And Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 184

Plank With Arm And Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 185

Frog Reverse Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 186

Resistance Band Toe Touch

Equipment: Full Gym, Resistance Band

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Exercise 187

Kneeling Hip Flexor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 188

Duck Walk

Equipment: Full Gym, NO EQUIPMENT

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Exercise 189

Standing Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 190

Glute Bridge on Bench

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 191

Pelvic Tilt

Equipment: Full Gym, NO EQUIPMENT

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Exercise 192

Glute Bridge One Leg on Bench

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 193

Unilateral Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 194

Straight Leg Kickback

Equipment: Full Gym, NO EQUIPMENT

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Exercise 195

Banded Single Leg Glute Bridge

Equipment: Full Gym, Resistance Band

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Exercise 196

Banded Glute Bridge

Equipment: Full Gym, Resistance Band

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Exercise 197

Banded Walk

Equipment: Full Gym, Resistance Band

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Exercise 198

Band Side Lying Clam

Equipment: Full Gym, Resistance Band

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Exercise 199

Resistance Band Lateral Walk

Equipment: Full Gym, Resistance Band

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Exercise 200

Banded Glute Kickbacks

Equipment: Full Gym, Resistance Band

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Exercise 201

Banded Walk

Equipment: Full Gym, Resistance Band

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Exercise 202

Banded Donkey Kicks

Equipment: Full Gym, Resistance Band

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Exercise 203

Banded Thigh Fly

Equipment: Full Gym, Resistance Band

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Exercise 204

Band Side Lying Leg Lift

Equipment: Full Gym, Resistance Band

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Exercise 205

Banded Fire Hydrant

Equipment: Full Gym, Resistance Band

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Exercise 206

Band Seated Hip External Rotation

Equipment: Full Gym, Resistance Band

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Exercise 207

Band Seated Hip Internal Rotation

Equipment: Full Gym, Resistance Band

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Exercise 208

Fire Hydrant

Equipment: Full Gym, NO EQUIPMENT

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Exercise 209

Half Kneeling Hip Flexor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 210

Donkey Kicks

Equipment: Full Gym, NO EQUIPMENT

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Exercise 211

Butterfly Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 212

Glute Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 213

Body Ups

Equipment: Full Gym, NO EQUIPMENT

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