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Exercise 1

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 2

Seated Barbell Shoulder Press

Equipment: Barbell, Full Gym

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Exercise 3

Dumbbell Push Press

Equipment: Dumbbells, Full Gym

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Exercise 4

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 5

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Side Arm Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 9

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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Exercise 10

Lever Shoulder Press

Equipment: Full Gym, Machine

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Exercise 11

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

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Exercise 12

Standing Close Grip Military Press

Equipment: Barbell

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Exercise 13

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 14

Half Arnold Press

Equipment: Dumbbells, Full Gym

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Exercise 15

Arnold Press

Equipment: Dumbbells, Full Gym

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Exercise 16

Seated Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 17

Incline Chest Fly Machine

Equipment: Full Gym, Machine

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Exercise 18

Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 19

Pec Deck Fly

Equipment: Full Gym, Machine

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Exercise 20

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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Exercise 21

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 22

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 23

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 24

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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Exercise 25

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 26

Machine Fly

Equipment: Full Gym, Machine

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Exercise 27

Chest Dips

Equipment: Full Gym, Machine

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Exercise 28

Assisted Chest Dip

Equipment: Full Gym, Machine

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Exercise 29

Inner Chest Press Machine

Equipment: Full Gym, Machine

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Exercise 30

Wall Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Smith Machine Bench Press

Equipment: Full Gym, Machine

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Exercise 32

Above Head Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 33

Dynamic Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 34

Rear Delt Fly Machine

Equipment: Full Gym, Machine

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Exercise 35

Dumbbell Raise

Equipment: Dumbbells, Full Gym

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Exercise 36

Resistance Band Pull Apart

Equipment: Full Gym, Resistance Band

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Exercise 37

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 38

Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 39

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 40

Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 41

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 42

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

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Exercise 43

Seated Row Machine

Equipment: Full Gym, Machine

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Exercise 44

Upper Back Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 45

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 46

Smith Machine Bent Over Row

Equipment: Full Gym, Machine

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Exercise 47

Assisted Pull-up

Equipment: Full Gym, Machine

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Exercise 48

Close Grip Cable Row

Equipment: Cable, Full Gym

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Exercise 49

Close Grip Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 50

Seated Cable Rope Row

Equipment: Cable, Full Gym

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Exercise 51

Scapular Protraction and Retraction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 52

Seated Toe Touches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 53

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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Exercise 54

Seated Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 55

Floor Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 56

Bird Dog

Equipment: Full Gym, NO EQUIPMENT

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Exercise 57

Seated Toe Touches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 58

Cat Cow Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 59

Kneeling T-spine Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 60

Superman

Equipment: Full Gym, NO EQUIPMENT

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Exercise 61

Arm Leg Raises

Equipment: Full Gym, NO EQUIPMENT

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Exercise 62

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 63

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

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Exercise 64

Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 65

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 66

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

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Exercise 67

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

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Exercise 68

Seated Biceps Curl

Equipment: Dumbbells, Full Gym

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Exercise 69

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

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Exercise 70

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

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Exercise 71

Barbell Drag Curl

Equipment: Barbell, Full Gym

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Exercise 72

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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Exercise 73

Triceps Dips

Equipment: Full Gym, Machine, NO EQUIPMENT

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Exercise 74

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

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Exercise 75

Triceps Dips on Floor

Equipment: Full Gym, NO EQUIPMENT

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Exercise 76

Chair Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 77

Rope Pushdown

Equipment: Cable, Full Gym

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Exercise 78

Reverse Grip Pushdown

Equipment: Cable, Full Gym

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Exercise 79

Standing Barbell Triceps Extension

Equipment: Barbell, Full Gym

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Exercise 80

Asisted Triceps Dips

Equipment: Full Gym, Machine

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Exercise 81

EZ Bar Lying Close Grip Triceps Extension Behind Head

Equipment: Barbell, Full Gym

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EZ Bar Lying Close Grip Triceps Extension Behind Head

Exercise 82

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

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Exercise 83

Wrist Circles Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 84

Wrist Ulnar Deviator And Extensor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Wrist Ulnar Deviator And Extensor Stretch

Exercise 85

Wrist Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 86

Dumbbell Preacher Hammer (Scott) Curl

Equipment: Dumbbells, Full Gym

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Exercise 87

Barbell Reverse Wrist Curl Over a Bench

Equipment: Barbell, Full Gym

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Exercise 88

Cross Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 89

Standing Cable Crunch

Equipment: Cable, Full Gym

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Exercise 90

Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 91

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 92

Lying Scissor Kick

Equipment: Full Gym, NO EQUIPMENT

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Exercise 93

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 94

Oblique Floor Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 95

Dead Bug

Equipment: Full Gym, NO EQUIPMENT

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Exercise 96

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 97

Kneeling Cable Crunch

Equipment: Cable, Full Gym

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Exercise 98

Bodyweight Windmill

Equipment: Full Gym, NO EQUIPMENT

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Exercise 99

Front to Side Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 100

Dumbbell Side Bend

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 101

Spider Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 102

Captains Chair Leg Raise

Equipment: Full Gym, Machine

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Exercise 103

Lying Knee Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 104

Side Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 105

Frog Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 106

Bicycle Twisting Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 107

Double Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 108

Sit-ups

Equipment: Full Gym, NO EQUIPMENT

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Exercise 109

Side Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 110

Russian Twist

Equipment: Full Gym, NO EQUIPMENT

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Exercise 111

Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 112

Glute Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 113

Flutter Kick

Equipment: Full Gym, NO EQUIPMENT

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Exercise 114

Standing side bend

Equipment: Full Gym, NO EQUIPMENT

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Exercise 115

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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Exercise 116

Dumbbell Walking Lunge

Equipment: Dumbbells, Full Gym

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Exercise 117

Squat

Equipment: Barbell, Full Gym

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Exercise 118

Seated Leg Curl

Equipment: Full Gym, Machine

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Exercise 119

Leg Extension

Equipment: Full Gym, Machine

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Exercise 120

Barbell Sumo Squat

Equipment: Barbell, Full Gym

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Exercise 121

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

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Exercise 122

Dumbbell Rear Lunge

Equipment: Dumbbells, Full Gym

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Exercise 123

Standing Side Toe Touching

Equipment: Full Gym, NO EQUIPMENT

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Exercise 124

Duck Walk

Equipment: Full Gym, NO EQUIPMENT

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Exercise 125

Standing Knee Hugs

Equipment: Full Gym, NO EQUIPMENT

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Exercise 126

Dumbbell Reverse Lunge

Equipment: Dumbbells, Full Gym

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Exercise 127

Barbell Hip Thrusts

Equipment: Barbell, Full Gym

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Exercise 128

Standing Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 129

Calf Raise

Equipment: Dumbbells, Full Gym

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Exercise 130

Standing Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 131

Standing Dorsiflexion

Equipment: Full Gym, NO EQUIPMENT

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Exercise 132

Posterior Tibialis Stretch

Equipment: Full Gym, Resistance Band

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Exercise 133

Sphinx Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 134

Floor Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 135

Bhujangasana | Cobra Abdominal Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 136

Superman

Equipment: Full Gym, NO EQUIPMENT

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Exercise 137

Leg Curl

Equipment: Full Gym, Machine

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Exercise 138

Inner Thigh Side Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 139

Glute Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 140

Wall Sit

Equipment: Full Gym, NO EQUIPMENT

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Exercise 141

Plank Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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Exercise 142

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

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Exercise 143

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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