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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
High-pulley pulloverIntermediate10 reps- High rowIntermediate10 reps
High squatsIntermediate10 reps
Hindu push-upsIntermediate10 reps- Hindu squatsIntermediate10 reps
Hinge rowIntermediate10 reps- Hip airplaneIntermediate10 reps
- Hip bridgeIntermediate10 reps
Hip circlesIntermediate30 seconds
Hip crossoverIntermediate10 reps- Hip extension 4Pt position holdBeginner30 seconds
- Hip extension external rotation 4Pt positionBeginner30 seconds
- Hip extension external rotation pulses 4Pt positionBeginner30 seconds
- Hip extension into side flexionBeginner30 seconds
Hip flexor stretchIntermediate30 seconds- Hip flexor stretch kneeling lunge 1Beginner30 seconds
- Hip flexor stretch kneeling lunge 2Beginner30 seconds
- Hip flexor stretch kneeling lunge 3Beginner30 seconds
Hip flexor stretch with repetitionsIntermediate30 seconds
Hip flexors extensionsIntermediate10 reps- Hip hingeIntermediate10 reps
- Hip liftBeginner10 reps
- Hip openersBeginner30 seconds
- Hip raise, lyingIntermediate10 reps
- Hip rollsBeginner10 reps
Hip rotationIntermediate10 reps
Hip rotations ( aka rotations )Beginner10 reps
Hip thrustIntermediate10 reps
Hollow body holdIntermediate30 seconds
Hollow body knee raisesBeginner10 reps
Hollow body sitting to v-sitAdvanced10 reps
Hollow body toe touchIntermediate10 reps
Hollow dip holdIntermediate30 seconds
Hollow dipsIntermediate10 reps
Hollow dips on barIntermediate10 reps
Hollow holdIntermediate30 seconds
Hollow pull-ups holdIntermediate30 seconds
Hollow push-upsIntermediate10 reps
Hollow rock holdIntermediate30 seconds
Hook kicksAdvanced10 reps