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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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661 exercises

• PPlate lateral lungeGlutesWeight plateBeginner10 reps
• PPlate overhead squatGlutesWeight plateIntermediate10 reps
• PPlate overhead walking lungeGlutesWeight plateIntermediate10 reps
• PPlate reverse lungeGlutesWeight plateBeginner10 reps
• PPlate single leg deadliftGlutesWeight plateAdvanced10 reps
• PPlate squatGlutesWeight plateBeginner10 reps
• PPlate squat holdGlutesWeight plateBeginner30 seconds
• PPlate staggered deadliftGlutesWeight plateAdvanced10 reps
• PPlate staggered waiters bowGlutesWeight plateIntermediate10 reps
• PPlate thrusterGlutesWeight plateIntermediate10 reps
• PPlate waiters bowGlutesWeight plateIntermediate10 reps
• PPole overhead squatGlutesNo equipmentBeginner10 reps
• Posterior pelvic tilt on the floorAbsNo equipmentIntermediate10 reps
• Posterior pelvic tilt with extended armsAbsNo equipmentIntermediate10 reps
• PPrayer stretch 1Lower backNo equipmentBeginner30 seconds
• PPrayer stretch 2 rollerLower backNo equipmentBeginner30 seconds
• PPrisoner squatGlutesNo equipmentIntermediate10 reps
• PProne single leg hip extension holdGlutesNo equipmentBeginner30 seconds
• Push lungesQuadsNo equipmentIntermediate10 reps
• PPush OHPShouldersBarbellIntermediate10 reps
• Push-ups plank with alternating arm and leg liftsGlutesNo equipmentIntermediate30 seconds
• Push-ups plank with alternating leg raisesLower chestNo equipmentIntermediate30 seconds
• Quadriped arm and leg raiseShouldersNo equipmentIntermediate10 reps
• Rack deadliftGlutesNo equipmentIntermediate10 reps
• RReclining pigeon poseGlutesMatBeginner30 seconds
• RRecumbent bikeHamstringsNo equipmentIntermediate10 reps
• RRestful cow face pose legsGlutesMatIntermediate30 seconds
• RReverse clamshellGlutesNo equipmentIntermediate10 reps
• RReverse hyperextensionHamstringsBenchIntermediate10 reps
• Reverse plank kicksGlutesNo equipmentIntermediate30 seconds
• Reverse v-squatGlutesNo equipmentIntermediate10 reps
• RReverse wood chopsGlutesNo equipmentIntermediate10 reps
• Rocking back bridgeGlutesNo equipmentIntermediate10 reps
• RRoman chair RDLSHamstringsDumbbellsIntermediate10 reps
• Romanian deadliftHamstringsBarbellIntermediate10 reps
• RRowing machineShouldersNo equipmentIntermediate10 reps
• Rubber band glute kickbackGlutesBandIntermediate10 reps
• SSeated figure fourGlutesBenchBeginner10 reps
• Seated glute stretchGlutesNo equipmentBeginner30 seconds
• SSeated hip abductionGlutesNo equipmentBeginner10 reps

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