PERNA

Exercise 1

Squat

Equipment: Barbell, Full Gym

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Exercise 2

Deadlift

Equipment: Barbell, Full Gym

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Exercise 3

Seated Leg Curl

Equipment: Full Gym, Machine

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Exercise 4

Leg Extension

Equipment: Full Gym, Machine

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Exercise 5

Romanian Deadlift

Equipment: Barbell, Full Gym

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Exercise 6

Barbell Hack Squats

Equipment: Barbell, Full Gym

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Exercise 7

Barbell Sumo Squat

Equipment: Barbell, Full Gym

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Exercise 8

Good Morning

Equipment: Barbell, Full Gym

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Exercise 9

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

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Exercise 10

Sumo Deadlift

Equipment: Barbell, Full Gym

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Exercise 11

Pistol Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 12

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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Exercise 13

Dumbbell Straight Leg Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 14

Bodyweight Sumo Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Hawaiian Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Dumbbell Rear Lunge

Equipment: Dumbbells, Full Gym

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Exercise 17

Barbell Lunge

Equipment: Barbell, Full Gym

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Exercise 18

Barbell Lateral Lunge

Equipment: Barbell, Full Gym

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Exercise 19

Side Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 20

Upavistha Konasana

Equipment: Full Gym, NO EQUIPMENT

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Exercise 21

Lateral Speed Step

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Reverse Lunge Knee Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

Curtsy Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 24

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Split Jump Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Cossack Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Seated Side Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 28

Backward Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Jumping jack

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Single Leg Broad Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Bodyweight Windmill

Equipment: Full Gym, NO EQUIPMENT

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Exercise 32

Jump Squats

Equipment: Full Gym, NO EQUIPMENT

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Exercise 33

Dumbbell Lateral Step Up

Equipment: Dumbbells, Full Gym

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Exercise 34

Power Clean

Equipment: Barbell, Full Gym

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Exercise 35

Turkish Get-up

Equipment: Dumbbells, Kettlebell

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Exercise 36

Bodyweight Walking Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 37

Wall Sit

Equipment: Full Gym, NO EQUIPMENT

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Exercise 38

Kettlebell Pistol Squats

Equipment: Full Gym, Kettlebell

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Exercise 39

Kettlebell Split Snatch

Equipment: Full Gym, Kettlebell

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Exercise 40

Kettlebell Swings

Equipment: Full Gym, Kettlebell

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Exercise 41

Single Leg Step Down

Equipment: Full Gym

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Exercise 42

Long Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 43

One Arm Kettlebell Snatch

Equipment: Full Gym, Kettlebell

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Exercise 44

Leg Curl On Stability Ball

Equipment: Exercise Ball, Full Gym

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Exercise 45

Kettlebell Clean and Jerk

Equipment: Full Gym, Kettlebell

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Exercise 46

Kettlebell Goblet Squat

Equipment: Full Gym, Kettlebell

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Exercise 47

Kettlebell Deadlift

Equipment: Full Gym, Kettlebell

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Exercise 48

Barbell Bench Front Squat

Equipment: Barbell, Full Gym

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Exercise 49

Dumbbell Burpees

Equipment: Dumbbells, Full Gym

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Exercise 50

Burpees

Equipment: Full Gym, NO EQUIPMENT

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Exercise 51

Seated Toe Touches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 52

Duck Walk

Equipment: Full Gym, NO EQUIPMENT

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Exercise 53

Zercher Squat

Equipment: Barbell, Full Gym

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Exercise 54

Front Squat

Equipment: Barbell, Full Gym

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Exercise 55

Kettlebell Thruster

Equipment: Full Gym, Kettlebell

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Exercise 56

Standing Knee Hugs

Equipment: Full Gym, NO EQUIPMENT

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Exercise 57

Step Up with Knee Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 58

High Knee Run

Equipment: Full Gym, NO EQUIPMENT

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Exercise 59

High Knee Skips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 60

Skater

Equipment: Full Gym, NO EQUIPMENT

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Exercise 61

Dumbbell Sumo Squat

Equipment: Dumbbells, Full Gym

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Exercise 62

The Box Jump

Equipment: Bench, Full Gym, NO EQUIPMENT

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