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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

Library

661 exercises

• HHip extension external rotation 4Pt positionGlutesNo equipmentBeginner30 seconds
• HHip extension external rotation pulses 4Pt positionGlutesNo equipmentBeginner30 seconds
• HHip extension into side flexionGlutesNo equipmentBeginner30 seconds
• Hip flexor stretch with repetitionsCalvesNo equipmentIntermediate30 seconds
• HHip hingeHamstringsBarbellIntermediate10 reps
• HHip liftGlutesMatBeginner10 reps
• HHip openersGlutesNo equipmentBeginner30 seconds
• HHip raise, lyingGlutesNo equipmentIntermediate10 reps
• HHip rollsLower backMatBeginner10 reps
• Hip thrustGlutesAdded weightIntermediate10 reps
• Hook kicksGlutesNo equipmentAdvanced10 reps
• HHorizontal hack squatGlutesMachineBeginner10 reps
• HHorse stance (side splits)GlutesNo equipmentIntermediate10 reps
• IInchwormLower backNo equipmentBeginner30 seconds
• IInfinity loop standing hip mobilityGlutesNo equipmentBeginner30 seconds
• Isometric deep squatQuadsNo equipmentIntermediate30 seconds
• Isometric femoral bridgeGlutesNo equipmentIntermediate30 seconds
• Isometric femoral bridge with elevationGlutesBox or stepIntermediate30 seconds
• Isometric leg-assisted impossible dipTricepsParallel barsAdvanced30 seconds
• Isometric side step push-upsTricepsNo equipmentIntermediate30 seconds
• Isometric single leg femoral bridgeGlutesNo equipmentIntermediate30 seconds
• Isometric single leg femoral bridge with kettlebellGlutesKettlebellIntermediate30 seconds
• Isometric squatQuadsNo equipmentIntermediate30 seconds
• Isometric squat to failureGlutesNo equipmentIntermediate30 seconds
• Isométrico femoral bridge with kettlebellGlutesNo equipmentIntermediate10 reps
• KKettlebell alternating curtsy lungeGlutesKettlebellIntermediate10 reps
• KKettlebell alternating forward lungeGlutesKettlebellIntermediate10 reps
• KKettlebell alternating reverse lungeGlutesKettlebellIntermediate10 reps
• KKettlebell alternating single arm thrusterGlutesKettlebellIntermediate10 reps
• KKettlebell alternating swingGlutesKettlebellIntermediate10 reps
• KKettlebell assisted bulgarian split squatGlutesKettlebellBeginner10 reps
• KKettlebell box squatGlutesKettlebellBeginner10 reps
• KKettlebell clean and jerkLower backKettlebellAdvanced10 reps
• KKettlebell clean and pressGlutesKettlebellAdvanced10 reps
• KKettlebell conventional deadlift (double)GlutesKettlebellBeginner10 reps
• KKettlebell cossack squatGlutesKettlebellIntermediate10 reps
• Kettlebell deadliftLower backKettlebellIntermediate10 reps
• KKettlebell deadlift (single)Mid backKettlebellBeginner10 reps
• Kettlebell devil pressTricepsKettlebellIntermediate10 reps
• Kettlebell femoral bridgeGlutesKettlebellIntermediate10 reps

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