Warm Up

Exercise 1

Neck Rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 2

Side Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Neck Extension Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Chin Tuck

Equipment: Full Gym, NO EQUIPMENT

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Exercise 5

Bhujangasana | Cobra Abdominal Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

Band Pull-Apart

Equipment: Cable, Full Gym, Resistance Band

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Exercise 7

Resistance Band Pull Apart

Equipment: Full Gym, Resistance Band

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Exercise 8

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Shoulder Stretch Behind The Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Scapular Protraction and Retraction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 12

Towel Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 13

Rotator Cuff Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Wall Slides

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Kneeling T-spine Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Alternate Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 17

Front Rack PVC Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Chest and Front of Shoulder Stretch

Equipment: Full Gym

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Exercise 19

Banded Shoulder Flexion

Equipment: Full Gym, Resistance Band

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Exercise 20

Banded Shoulder External Rotation

Equipment: Full Gym, Resistance Band

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Exercise 21

Banded Shoulder Extension

Equipment: Full Gym, Resistance Band

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Exercise 22

Doorway Pec and Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 23

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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Exercise 24

Narrow Grip Wall Push-Up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Wall Push-up

Equipment: Full Gym, NO EQUIPMENT

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Exercise 26

Dynamic Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 27

Upper Back Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 28

Standing Side Bend Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 29

Standing side bend

Equipment: Full Gym, NO EQUIPMENT

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Exercise 30

Bird Dog

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Standing Toe Touches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 32

Kneeling Back Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 33

Cat Cow Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 34

Supine Spinal Twist

Equipment: Full Gym, NO EQUIPMENT

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Exercise 35

Elbow Flexion

Equipment: Full Gym, NO EQUIPMENT

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Exercise 36

Band Biceps Curl

Equipment: Full Gym, Resistance Band

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Exercise 37

Standing Triceps Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 38

Dynamic Wrist Stretches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 39

Standing Toe Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 40

Standing Rotation

Equipment: Full Gym, NO EQUIPMENT

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Exercise 41

Bodyweight Windmill

Equipment: Full Gym, NO EQUIPMENT

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Exercise 42

Bhujangasana | Cobra Abdominal Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 43

Leg Swings Front to Back

Equipment: Full Gym, NO EQUIPMENT

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Exercise 44

Standing Leg Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 45

Static Lunge

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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Exercise 46

Bodyweight Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 47

Bodyweight Sumo Squat

Equipment: Full Gym, NO EQUIPMENT

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Exercise 48

Side Lunge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 49

Lying Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 50

Standing Quadriceps Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 51

Standing Toe Touches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 52

Pelvic Tilt

Equipment: Full Gym, NO EQUIPMENT

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Exercise 53

Glute Bridge

Equipment: Full Gym, NO EQUIPMENT

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Exercise 54

Hip Circles

Equipment: Full Gym, NO EQUIPMENT

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