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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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- Seated manual cervical extensor mobilisationBeginner30 seconds
- Seated median nerve sliderBeginner30 seconds
- Seated median nerve tensionerBeginner30 seconds
Seated overhead barbell pressBeginner10 reps- Seated pancake good morningBeginner10 reps
- Seated piriformis stretchBeginner30 seconds
- Seated plantar flexionsBeginner30 seconds
- Seated quad stretchBeginner30 seconds
- Seated radial nerve sliderBeginner30 seconds
- Seated radial nerve tensionerBeginner30 seconds
Seated rear delt riseBeginner10 reps
Seated row (machine)Beginner10 reps- Seated shoulder abductionBeginner30 seconds
- Seated shoulder extension stretchBeginner30 seconds
- Seated side bend poseBeginner30 seconds
- Seated tibialis raiseBeginner10 reps
- Seated triceps pressBeginner10 reps
- Seated twistBeginner30 seconds
- Seated ulnar nerve sliderBeginner30 seconds
- Seated ulnar nerve tensionerBeginner30 seconds
- Seated upper trap and suprispinatus stretchBeginner30 seconds
- Seated v-grip rowBeginner10 reps
Seated w curlBeginner10 reps- Seated wrist extensor stretchBeginner30 seconds
- Seated wrist flexor stretchBeginner30 seconds
- Serratus activation active plankBeginner30 seconds
- Serratus activation cross punchBeginner30 seconds
- Serratus activation plankBeginner30 seconds
- Serratus wall slide stretchBeginner30 seconds
- Shinbox IR stretchIntermediate30 seconds
Short dipsIntermediate10 reps
Short prone pull-upsIntermediate10 reps
Short supine pull-upsIntermediate10 reps- Shotgun rowIntermediate10 reps
Shotgun squatIntermediate10 reps- Shoulder abduction stretchBeginner30 seconds
Shoulder and scapula rotationsIntermediate10 reps
Shoulder assisted one arm front leverAdvanced30 seconds
Shoulder-assisted one arm pull-upsAdvanced10 reps
Shoulder assisted one arm tucked front leverAdvanced30 seconds