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WorkoutsPrograms
- Five-minute push5 min · Beginner
- No-jump full body5 min · Beginner
- Push-up ladder7 min · Intermediate
- Shoulder session28 min · Beginner
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Impact
- Side shoulder girdle stability circlesBeginner30 seconds
Side shoulder tapsBeginner10 reps- Side slides + squatsIntermediate10 reps
- Side split squats leftIntermediate10 reps
- Side split squats rightIntermediate10 reps
Side split stretchIntermediate30 seconds
Side step abdominal plankIntermediate30 seconds
Side stretchIntermediate30 seconds
Side-to-side chopsBeginner10 reps
Side-to-side jumpsIntermediate10 reps
Side-to-side lungesIntermediate10 reps- Side to side push upsIntermediate10 reps
- Sideways scissor kickBeginner10 reps
Single hip rotationsBeginner10 reps- Single leg balance 2Intermediate30 seconds
- Single-leg balance with eyes closedIntermediate10 reps
- Single-leg BOSU balanceIntermediate10 reps
- Single leg bosu ball balance 2Advanced30 seconds
- Single leg box jumpAdvanced30 seconds
Single leg bridgesAdvanced10 reps- Single leg concentric squatBeginner30 seconds
- Single leg extensionIntermediate10 reps
Single leg femoral bridgeIntermediate10 reps
Single leg glute bridgeBeginner10 reps- Single-leg hamstring curlIntermediate10 reps
- Single leg hamstring stretchIntermediate30 seconds
Single-leg hip thrustIntermediate10 reps
Single leg hollow body holdIntermediate30 seconds
Single leg hopsIntermediate30 seconds
Single leg isometric wall squatBeginner30 seconds- Single leg RDLIntermediate10 reps
- Single leg slider hamstring curl 2Beginner10 reps
Single-leg soft-landing holdsIntermediate30 seconds- Single legged romanian deadliftsBeginner10 reps
Sissy squatIntermediate10 reps
Sit up elbow thrustIntermediate10 reps
Sit-up punchesAdvanced10 reps- Sitting calf raisesIntermediate10 reps
Sitting calf stretch (dorsiflexion)Intermediate30 seconds
Sitting punchesIntermediate10 reps