Prone

Exercise 1

Prone Cervical Extension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 2

Lying Weighted Neck Flexion

Equipment: Dumbbells, Full Gym

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Exercise 3

Kneeling Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Lying Weighted Neck Flexion

Equipment: Dumbbells, Full Gym

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Exercise 5

Floor Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Bhujangasana | Cobra Abdominal Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Superman

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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Exercise 9

Dumbbell Incline Shrug

Equipment: Dumbbells, Full Gym

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Exercise 10

Bent Over Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 11

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 12

Bent-Over Barbell Reverse Raise

Equipment: Barbell, Full Gym

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Exercise 13

Elbow Reverse Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Scapula Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Push-Up Plus

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Scapula Pull-up

Equipment: Full Gym

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Exercise 17

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 18

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 19

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 20

Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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Exercise 21

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 22

Dumbbell Scaption

Equipment: Dumbbells, Full Gym

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Exercise 23

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 24

Incline Dumbbell Side Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 25

Dumbbell Side Lying Rear Delt Raise

Equipment: Dumbbells, Full Gym

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Exercise 26

Handstand Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Kettlebell Split Snatch

Equipment: Full Gym, Kettlebell

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Exercise 28

Bench Pike Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Pike Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Tall Kneeling One Arm Kettlebell Press

Equipment: Full Gym, Kettlebell

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Exercise 31

Scapula Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 32

Serratus Wall Slide With Foam Roller

Equipment: Foam Roller, Full Gym

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Exercise 33

Wall Supported Arm Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 34

Pike Push-Up Between Chairs

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

Kipping Handstand Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 37

Hindu Push-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 38

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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Exercise 39

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 40

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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Exercise 41

Incline Dumbbell Hammer Press

Equipment: Dumbbells, Full Gym

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Exercise 42

Narrow Grip Wall Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 43

Shoulder Stretch Behind The Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 44

Kneeling Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 45

Parallel Bar Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 46

Incline Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 47

Reverse Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 48

Clap Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 49

Kneeling Diamond Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 50

Dips Between Chairs

Equipment: Full Gym, NO EQUIPMENT

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Exercise 51

Push-up With Push-up Bars

Equipment: Full Gym

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Exercise 52

Korean Dips

Equipment: Full Gym

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Exercise 53

Pike Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 54

Single-Arm Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 55

Push-Up Plus

Equipment: Full Gym, NO EQUIPMENT

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Exercise 56

One Arm Push Ups With Support

Equipment: Full Gym, NO EQUIPMENT

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Exercise 57

Reverse Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 58

Diamond Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 59

Reverse Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 60

Modified Hindu Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 61

Knuckle Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 62

Full Planche Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 63

Finger Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 64

Chest Tap Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 65

Archer Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 66

Ring Dips

Equipment: Full Gym, TRX Suspension

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Exercise 67

Shoulder Tap Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 68

Single Arm Raise Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 69

Weighted Vest Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 70

Decline Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 71

Band Assisted Muscle-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 72

Weighted Muscle-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 73

Eccentric Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 74

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 75

Muscle-Up

Equipment: Full Gym

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Exercise 76

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 77

Weighted Pull-up

Equipment: Full Gym, Machine

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Exercise 78

Close Grip Chin Up

Equipment: Full Gym, Machine

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Exercise 79

Brachialis Pull-up

Equipment: Full Gym

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Exercise 80

Elbow Reverse Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 81

Seated Toe Touches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 82

L-Sit Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 83

Front Lever Pull-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 84

Scapula Pull-up

Equipment: Full Gym

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Exercise 85

Jumping Pull-up

Equipment: Full Gym

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Exercise 86

Commando Pull-up

Equipment: Full Gym

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Exercise 87

Behind The Neck Pull-up

Equipment: Full Gym

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Exercise 88

Dead Hang

Equipment: Full Gym

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Exercise 89

Bodyweight Row in Doorway

Equipment: Full Gym, NO EQUIPMENT

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Exercise 90

Neutral Grip Pull-up

Equipment: Full Gym

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Exercise 91

PVC Hip Hinge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 92

Sphinx Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 93

Seated Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 94

Flat Bench Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 95

Bird Dog

Equipment: Full Gym, NO EQUIPMENT

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Exercise 96

Seated Toe Touches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 97

Cat Cow Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 98

Bow Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 99

Hindu Push-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 100

Zottman Curl

Equipment: Dumbbells, Full Gym

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Exercise 101

Biceps Leg Concentration Curl

Equipment: Full Gym, NO EQUIPMENT

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Exercise 102

One Arm Chin-Up

Equipment: Full Gym

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Exercise 103

Barbell Alternate Biceps Curl

Equipment: Barbell, Full Gym

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Exercise 104

One-Arm Single-Leg Bench Dips

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 105

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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Exercise 106

Kneeling Diamond Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 107

Reverse Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 108

Seated Barbell Finger Curl

Equipment: Barbell, Full Gym

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Exercise 109

Hand Gripper

Equipment: Full Gym, Machine

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Exercise 110

Dumbbell Finger Curl

Equipment: Dumbbells, Full Gym

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Exercise 111

Body Saw Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 112

High Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 113

Lean Planche

Equipment: Full Gym, NO EQUIPMENT

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Exercise 114

Full Planche

Equipment: Full Gym, NO EQUIPMENT

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Exercise 115

Side Plank Hip Adduction

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 116

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 117

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 118

Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 119

Alternate Leg Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 120

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 121

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 122

Oblique Floor Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 123

Alternate Lying Floor Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 124

Incline Leg Hip Raise

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 125

Quarter Sit-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 126

Reverse Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 127

Weighted Hanging Knee Raises

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 128

L-Sit

Equipment: Full Gym, NO EQUIPMENT

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Exercise 129

High Knee Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 130

Ab Straps Leg Raise

Equipment: Full Gym

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Exercise 131

Barbell Rollout

Equipment: Barbell, Full Gym

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Exercise 132

Ab Wheel Rollout

Equipment: Full Gym

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Exercise 133

Bodyweight Kneeling Sissy Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 134

Side Plank Oblique Crunch

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 135

Dumbbell Floor Wipers

Equipment: Dumbbells, Full Gym

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Exercise 136

Russian Twist

Equipment: Full Gym, NO EQUIPMENT

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Exercise 137

Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 138

Jackknife Sit-ups (V-Up)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 139

Straddle Planche

Equipment: Full Gym, NO EQUIPMENT

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Exercise 140

Plank Jacks / Extended Leg

Equipment: Full Gym, NO EQUIPMENT

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Exercise 141

Heel-Elevated Goblet Squat

Equipment: Dumbbells, Full Gym, Kettlebell

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Exercise 142

Bodyweight Plie Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 143

Curtsy Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 144

Static Lunge

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 145

Bodyweight Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 146

Bulgarian Split Squat Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 147

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

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Exercise 148

Barbell Bulgarian Split Squat

Equipment: Barbell, Bench, Full Gym

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Exercise 149

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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Exercise 150

Dumbbell Jump Squat

Equipment: Dumbbells, Full Gym

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Exercise 151

Bodyweight Kneeling Sissy Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 152

Bodyweight Bulgarian Split Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 153

Bodyweight Standing Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 154

Bulgarian Split Squat Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 155

Glute Bridge on Bench

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 156

High Knee Run

Equipment: Full Gym, NO EQUIPMENT

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Exercise 157

Running

Equipment: Full Gym, NO EQUIPMENT

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Exercise 158

Jump Rope

Equipment: Full Gym, NO EQUIPMENT

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Exercise 159

Elbow To Knee Twists

Equipment: Full Gym, NO EQUIPMENT

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Exercise 160

Push-up Toe Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 161

Power Skips

Equipment: Full Gym, NO EQUIPMENT

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