Trinity Training Blueprint

Exercise 1

Lever Neck Right Side Flexion (plate loaded)

Equipment: Full Gym, Machine

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Lever Neck Right Side Flexion (plate loaded)

Exercise 2

Lever Neck Extension (plate loaded)

Equipment: Full Gym, Machine

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Exercise 3

Cable Seated Neck Flexion with head harness

Equipment: Cable, Full Gym

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Cable Seated Neck Flexion with head harness

Exercise 4

Behind The Back Barbell Shrug

Equipment: Barbell, Full Gym

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Exercise 5

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

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Exercise 6

Bench Press

Equipment: Barbell, Bench, Full Gym

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Exercise 7

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Close Grip Chin Up

Equipment: Full Gym, Machine

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Exercise 9

Deadlift

Equipment: Barbell, Full Gym

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Exercise 10

Cable One Arm Lat Pulldown

Equipment: Cable, Full Gym

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Exercise 11

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

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Exercise 12

Single Arm Twisting Seated Cable Row

Equipment: Cable, Full Gym, Resistance Band

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Exercise 13

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 14

Barbell Curl

Equipment: Barbell, Full Gym

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Exercise 15

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

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Exercise 16

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

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Exercise 17

Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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Exercise 18

Cross Body Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

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Exercise 19

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 20

Oblique Floor Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 21

Tuck Crunch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 22

Dumbbell Side Bend

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 23

Weighted Back Extension

Equipment: Full Gym, Machine

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Exercise 24

Standing Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Weighted Front Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Cable Seated Cross Arm Twist

Equipment: Cable, Full Gym

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Exercise 27

Burpees

Equipment: Full Gym, NO EQUIPMENT

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Exercise 28

4 Point Tummy Vacuum Exercise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Side Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Glute Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 32

Bear Crawl

Equipment: Full Gym, NO EQUIPMENT

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Exercise 33

Reverse Plank

Equipment: Full Gym, NO EQUIPMENT

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Exercise 34

Leg Press

Equipment: Full Gym, Machine

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Exercise 35

Leg Curl

Equipment: Full Gym, Machine

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Exercise 36

Leg Extension

Equipment: Full Gym, Machine

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Exercise 37

Barbell Lateral Lunge

Equipment: Barbell, Full Gym

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Exercise 38

Barbell Clean and Press

Equipment: Barbell, Full Gym

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Exercise 39

Dumbbell Lateral Step Up

Equipment: Dumbbells, Full Gym

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Exercise 40

Barbell Step-Up

Equipment: Barbell, Full Gym

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Exercise 41

Kettlebell Pistol Squats

Equipment: Full Gym, Kettlebell

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Exercise 42

Step Up Single Leg Balance with Bicep Curl

Equipment: Dumbbells, Full Gym

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Step Up Single Leg Balance with Bicep Curl

Exercise 43

Lever Single Leg Curl

Equipment: Full Gym, Machine

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Exercise 44

Dumbbell Walking Lunge

Equipment: Dumbbells, Full Gym

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Exercise 45

Leg Press

Equipment: Full Gym, Machine

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Exercise 46

Lever Single Leg Curl

Equipment: Full Gym, Machine

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Exercise 47

Nordic Hamstring Curl

Equipment: Full Gym, Machine

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Exercise 48

Leg Extension

Equipment: Full Gym, Machine

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Exercise 49

Pistol Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 50

Cable Hip Adduction

Equipment: Cable, Full Gym, Resistance Band

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Exercise 51

Barbell Clean and Press

Equipment: Barbell, Full Gym

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Exercise 52

Dumbbell Lateral Step Up

Equipment: Dumbbells, Full Gym

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Exercise 53

Kettlebell Pistol Squats

Equipment: Full Gym, Kettlebell

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Exercise 54

Step Up Single Leg Balance with Bicep Curl

Equipment: Dumbbells, Full Gym

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Exercise 55

Dumbbell Jump Squat

Equipment: Dumbbells, Full Gym

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Exercise 56

Reverse Hack Squat

Equipment: Full Gym, Machine

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Exercise 57

Front Squat

Equipment: Barbell, Full Gym

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Exercise 58

Single Leg Press

Equipment: Machine

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Exercise 59

Single Leg Extension

Equipment: Full Gym, Machine

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Exercise 60

Trap Bar Jump Squat

Equipment: Barbell, Full Gym

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Exercise 61

Single Leg Box Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 62

Barbell Pin Front Squat

Equipment: Barbell, Full Gym

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Exercise 63

Hip Adduction Machine

Equipment: Full Gym, Machine

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Exercise 64

Hip Abduction Machine

Equipment: Full Gym, Machine

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Exercise 65

The Box Jump

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 66

Hack Squat Calf Raise

Equipment: Full Gym, Machine

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Exercise 67

Seated Calf Press on Leg Press Machine

Equipment: Full Gym, Machine

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Exercise 68

Single Calf Raise on Leg Press Machine

Equipment: Full Gym, Machine

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Exercise 69

Barbell Hip Thrusts

Equipment: Barbell, Full Gym

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Exercise 70

Cable Donkey Kickback

Equipment: Cable, Full Gym, Resistance Band

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Exercise 71

Duck Walk

Equipment: Full Gym, NO EQUIPMENT

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Exercise 72

Single Leg Hip Thrust Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 73

Barbell Single Leg Hip Thrust

Equipment: Barbell, Full Gym

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Exercise 74

Unilateral Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 75

Band Seated Hip External Rotation

Equipment: Full Gym, Resistance Band

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Exercise 76

Band Seated Hip Internal Rotation

Equipment: Full Gym, Resistance Band

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Exercise 77

Cable Hip Abduction

Equipment: Cable, Full Gym, Resistance Band

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Exercise 78

Running

Equipment: Full Gym, NO EQUIPMENT

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Exercise 79

Sprint

Equipment: Full Gym, NO EQUIPMENT

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Exercise 80

Jump Rope

Equipment: Full Gym, NO EQUIPMENT

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Exercise 81

Stair Climber Machine

Equipment: Full Gym, Machine

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Exercise 82

Backward Running

Equipment: Full Gym, NO EQUIPMENT

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Exercise 83

Side Shuttle

Equipment: Full Gym, NO EQUIPMENT

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Exercise 84

Tuck Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 85

Dumbbell Jump Squat

Equipment: Dumbbells, Full Gym

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Exercise 86

Zercher Carry

Equipment: Barbell, Full Gym

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Exercise 87

Farmer's Walk

Equipment: Dumbbells, Full Gym, Kettlebell

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Exercise 88

Barbell Hang Clean

Equipment: Barbell, Full Gym

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Exercise 89

Push Press

Equipment: Barbell, Full Gym

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Exercise 90

Turkish Get-up

Equipment: Dumbbells, Kettlebell

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Exercise 91

Power Clean

Equipment: Barbell, Full Gym

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Exercise 92

Barbell Clean and Press

Equipment: Barbell, Full Gym

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Exercise 93

Dumbbell Burpees

Equipment: Dumbbells, Full Gym

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Exercise 94

Dumbbell Jump Squat

Equipment: Dumbbells, Full Gym

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Exercise 95

Barbell Jump Squat

Equipment: Barbell, Full Gym

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Exercise 96

Wall-Supported Handstand Push-Ups

Equipment: Full Gym, NO EQUIPMENT

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