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1/2 Kneeling KB Chop and Lift

1/2 Kneeling KB Clean and Press

1/2 Kneeling KB Clean and Press into Eccentric Down

1/2 Kneeling KB Curl and Press

1/2 Kneeling KB Windmill Press

3 Tap Ankle Mobility

90/90 KB Good Morning

Alternating Arm and Leg Plank

Alternating DB Bench Press

Alternating DB Curls

Alternating DB Hammer Curls

Alternating DB Hang Power Clean and Press

Alternating DB Incline Fly

Alternating DB Incline Press

Alternating DB Rows

American KB Swing

Archer Pushup

Arm Circles

Arm/Shoulder Circles

Arnold Press

Assisted Box Drill

Assisted Pistol Squats

Backpack Box Front Squats

Backpack Box Squats

Backpack Burpee Squat Jumps

Backpack Burpees

Backpack Calf Raises

Backpack Chair Dips

Backpack Close Grip Floor Press

Backpack Complex

Backpack Curls (1 arm)

Backpack Curls (2 arm)

Backpack Deadlifts

Backpack Floor Press

Backpack Flutter Kicks

Backpack Front Raise (1 arm)

Backpack Front Raise (2 arm)

Backpack Front Squat

Backpack Glute Bridge

Backpack Hang Squat Clean

Backpack Incline Pushup

Backpack Lateral Raise

Backpack Lunge Jumps

Backpack Lunges

Backpack Modified Burpees

Backpack Overhead Extension

Backpack Power Cleans

Backpack Press Out

Backpack Prisoner Lunge Jumps

Backpack Pushups

Backpack Quick Feet

Backpack Reverse Lunges

Backpack Rows (1 arm)

Backpack Rows (2 arm)

Backpack Russian Twists

Backpack Shoulder Press

Backpack Single Leg Calf Raise

Backpack Single Leg Glute Bridges

Backpack Squat Clean

Backpack Squat Clean and Press

Backpack Squat Jumps

Backpack Squats

Backpack Step Ups

Backpack Swings

Backpack Thrusters

Backpack Upright Row

Backpack Z Press

Ball Cleans

Ball Slams

Banded Back Squats (Option A)

Banded Back Squats (Option B)

Banded Barbell Hip Thrust

Banded Bicycles

Banded Body Squats

Banded Calf Raises

Banded Chest Press

Banded Chopper

Banded Clams

Banded Cowboy Walk

Banded Curl Hold

Banded Curls

Banded Drop Step

Banded Face Pulls

Banded Fly

Banded Flys

Banded Front Raise

Banded Front Squats

Banded Glute Bridge

Banded Good Morning

Banded Good Mornings (Option A)

Banded Good Mornings (Option B)

Banded Hip Abduction

Banded Hip Abduction: 3-Way

Banded Hip Thrust

Banded Incline Flys

Banded Incline Press

Banded Kickbacks

Banded Lat Pulldown

Banded Lateral Abduction

Banded Lateral Raise

Banded Lateral Step into a Squat

Banded Lateral Walk

Banded Leg Press

Banded Lying Pullover

Banded Mountain Climbers

Banded Overhead Extension

Banded Pull Aparts

Banded Pushdown

Banded RDLs

Banded Reverse Chopper

Banded Reverse Curls

Banded Seated Leg Curl

Banded Shoulder Abduction

Banded Shoulder Adduction

Banded Shoulder Press

Banded Single Leg Glute Bridge

Banded Single Leg Hip Thrust

Banded Split Squats

Banded Squat Jumps

Banded Stretch

Banded Supine Straight Leg Kick Down

Banded Swings

Banded Thrusters

Banded Toe Tap Planks

Banded Upright Rows

Banded Z Press

Bar Facing Burpees

Barbell Back Squats

Barbell Behind the Neck Shoulder Press

Barbell Bench Press

Barbell Burpee Deadlift

Barbell Close Grip Bench Press

Barbell Clusters

Barbell Curls

Barbell Deadlifts

Barbell Eccentric Curls

Barbell Front Squats

Barbell Good Morning

Barbell Hip Thrust

Barbell Hip Thrust Pulse

Barbell Lunges

Barbell Mix Grip Curls

Barbell Overhead Lunge

Barbell Pause Back Squat

Barbell Pause Front Squat

Barbell Push Jerk

Barbell Push Press

Barbell RDL

Barbell Reverse Curls

Barbell Rows

Barbell Skull Crushers

Barbell Strict Press

Barbell Thruster

Bear Crawls

Bench Dips


Big Man Pulls


Block Clean Pull

Block Snatch Pull

Body Squat

Body Squat Holds

Bodyweight Complex

Bodyweight Good Mornings

Bodyweight RDLs

Box Clear Overs

Box Drill

Box Jumps

Box Squat into DB Shoulder Press

Box Squats

Broad Jumps

Bulgarian Split Squats

Burpee Box Jump Overs

Burpee Box Jumps

Burpee Broad Jumps

Burpee into DB Power Clean and Press

Burpee Pullups

Burpee Squat Jump

Burpee Step Up

Burpees over the DB

Burpees over the KB

Burpees over the Rower

Cable Abduction

Cable Face Pulls

Cable Fly

Cable Front Raise

Cable Kickbacks

Cable Lateral Raise

Cable Overhead Extension

Cable Pushdown

Cable Rotations

Calf Raise

Calf Raise Jumps


Chair Dips

Chest Stretch

Chest to Bar Pullups

Chicken Pecks


Clean and Jerk

Clean High Pull

Clean Pull

Close Grip Pushups


Cossack Squats

Couch Stretch

DB Alternating Shoulder Press

DB Back Squats

DB Bench Press

DB Bulgarian Split Squat

DB Burpee Deadlift

DB Calf Raise

DB Close Grip Bench Press

DB Close Grip Eccentric Bench Press

DB Close Grip Floor Press

DB Clusters

DB Concentration Curls

DB Cossack Squats

DB Cross Curls

DB Crunch

DB Curls

DB Deadlift

DB Deadlift Jumps

DB Deficit Pushups

DB Farmer's Carry

DB Floor Curls

DB Floor Curls with Leg Raise

DB Floor Flys

DB Floor Press

DB Fly into a Press

DB Front Rack Carries

DB Front Rack Lunges

DB Front Raise

DB Front Raise to Lateral Raise

DB Front Squat

DB Glute Bridge

DB Goblet Squats

DB Hammer Curl

DB Hammer Preacher Curls

DB Hang Power Clean

DB Hang Power Snatch

DB Hip Thrust

DB Incline Fly

DB Incline Press

DB Kickbacks

DB Lateral Raise

DB Lunge

DB Lunge Jump

DB Overhead Carry

DB Overhead Extension

DB Overhead Hold

DB Overhead Lunge

DB Overhead Squat

DB Pitchers

DB Power Clean

DB Power Clean and Press

DB Power Snatch

DB Preacher Curls

DB Pulls

DB Push Jerk

DB Push Press

DB Quick Feet

DB RDL to Row

DB Renegade Rows

DB Reverse Fly

DB Reverse Lunge

DB Rows

DB Scaption

DB Shoulder Press

DB Side Bends

DB Side Lunges

DB Skull Crusher

DB Split Squat

DB Squat Clean

DB Squat Snatch

DB Static Curl

DB Step Ups

DB Straight Leg Deadlift

DB Suitcase Carry

DB Sumo Squat

DB Swings

DB Thrusters

DB Upright Row

DB Windmill

DB Z Press

DB Zottman Curl


Decline Pushup

Deficit Handstand Pushups

Depth Jumps

Devil Press

Diaphragmatic Breathing

Donkey Kicks

Door Frame Rows

Double DB Overhead Extension

Double DB Power Snatch

Double DB Sumo Deadlifts

Double Unders

Dynamic KB Rows

Eccentric Barbell RDL

Elbow Plank to Straight Arm Plank

Elbow Rotations

Elevated Barbell Deadlifts

Elevated Barbell RDL

Elevated DB Deadlift

Elevated DB RDL

Elevated Glute Bridges

Elevated KB RDL

Elevated KB Reverse Lunge

Elevated Pistol Squat

Elevated Reverse Lunge

Elevated Single Leg Glute Bridges

Elevated/Modified Plank Shoulder Taps

Elevated/Modified Planks

Elevated/Modified Toe Tap Planks

Extra Range Lying Hip Raise

Flutter Kicks

Foam Roller

Front Foot Elevated DB Split Squat

Front Foot Elevated KB Split Squat

Front Foot Elevated Split Squat

GHD Sit Ups

Glute Bridge

Glute Bridge into a Single DB Close Grip Floor Press

Glute Bridge into DB Floor Press

Glute Bridge into KB Crush Grip Floor Press

Glute Bridge into KB Floor Press

Glute Kicks

Hamstring Stretch

Handstand Pushups

Hang Power Clean

Hang Power Clean into Front Squat

Hang Power Snatch

Hang Power Snatch into Overhead Squat

Hang Squat Clean

Hanging Knees to Chest

Hanging Knees to Chest Hold

Hanging L-Sit Hold

Hanging Leg Raise

Head Elevated Handstand Pushups

High Knees

High Step Up

Hip Abduction

Hip Circles

Hip Flexion and Extension

Hip Thrust

Hollow Body Backpack Flutter Kicks

Hollow Body Backpack Pullover into Press

Hollow Body Backpack Pullovers

Hollow Body KB Pullovers

Hollow Hold

Hollow Rocks

Incline DB Row

Incline Pushups

Inner Thigh Lifts

Isometric Chest Squeeze

Joint Mobilization

Jump Rope

Jumping Jacks

KB Around the World

KB Back Squat

KB Bent Over Row

KB Bottom Up Floor Press

KB Bottom Up Front Rack

KB Bottom Up Front Rack with Assist

KB Bottoms Up Marches

KB Bottoms Up Shoulder Press

KB Bulgarian Split Squat

KB Burpee Deadlift

KB Calf Raise

KB Clusters

KB Cossack Squat

KB Cross Curl

KB Crunch

KB Crush Grip Curl

KB Crush Grip Floor Press

KB Crush Grip Press into a Thruster

KB Crush Grip Push Jerk

KB Crush Grip Push Press

KB Crush Grip Shoulder Press

KB Crush Grip Thruster

KB Deadlift

KB Deadlift Jump

KB Deadlift Jumps

KB Devil Press

KB Farmer's Carry

KB Floor Press

KB Floor Skull Crushers

KB Front Raise

KB Front Squat

KB Goblet Marches

KB Goblet Squat

KB Goblet Walks

KB Good Morning

KB Gorilla Rows

KB Hang Power Clean

KB Hang Power Clean and Press

KB Hang Power Snatch

KB Hang Power Snatch into Front Squat

KB Hang Power Snatch into Overhead Squat

KB High Pull

KB Hollow Body Flutter Kicks

KB Horn Curls

KB Horn Grip Curl Holds

KB Isometric Curls

KB L Crunch

KB Lateral Step Up

KB Lunge

KB Lunge Jump

KB Offset Mountain Climbers

KB Offset Pushup

KB Overhead Extension

KB Overhead Lunge

KB Overhead Squat

KB Power Clean

KB Power Clean and Press

KB Power Snatch

KB Press Out

KB Pullover

KB Pulls

KB Push Jerk

KB Push Press

KB Quick Feet

KB RDL to Row

KB Renegade Rows

KB Reverse Curls

KB Reverse Fly

KB Reverse Lunge

KB Shoulder Press

KB Skull Crusher

KB Split Squat

KB Squat Clean

KB Squat Clean and Press

KB Squat Jump Variation

KB Squat Jumps

KB Squat Snatch

KB Step Up

KB Step Up into Press

KB Step Up Variation

KB Straight Leg Deadlift

KB Suitcase Deadlift into a Jump

KB Sumo Deadlift

KB Sumo Deadlift High Pull

KB Sumo Squat

KB Swing

KB Thruster Jump

KB Upright Row

KB Waiter's Walk

KB Z Press

Kneeling Backpack Curls

Kneeling Banded Crunches

Kneeling Cable Crunches

Kneeling KB Hip to Halo

Kneeling KB Horn Curls

Kneeling KB Overhead Extension

Kneeling Squat and Jump

Knees to Chest

L-Sit Backpack Overhead Extension

L-Sit KB Overhead Extension

L-Sit Leg Lift over the DB

L-Sit Leg Lift over the KB

Landmine Barbell Rows

Lateral Abduction

Lateral Ball Tosses

Lateral Box Jump Overs

Lateral Box Jumps

Lateral Burpees over the Backpack

Lateral Burpees over the Bar

Lateral Burpees over the DB

Lateral Burpees over the KB

Lateral Hops over the Backpack

Lateral Hops over the Band

Lateral Hops over the Bar

Lateral Hops over the DB

Lateral Hops over the KB

Lateral Step Ups

Lateral Steps

Lateral Steps over the Band

Leg Elevated Crunch Hold

Leg Lifts over a DB

Leg Lifts over a KB

Leg Lifts over an Object

Leg Raise

Leg Raise (left)

Leg Raise (right)

Leg Raise Hold

Low Intensity Movement

Lunge Jumps

Lying Bent Knee Drop

Lying Bent Knee Heel Drops

Lying DB Pullover

Lying Elbow to Knee Crunch

Lying Hip Raise

Lying Leg Extension

Lying Leg Twist

Lying Oblique Crunches

Lying Side to Side Heel Taps


Marching Glute Bridge

Modified Archer Pushup

Modified Burpee

Modified Burpee Step Up

Modified Crunches

Modified DB Deficit Pushups

Modified Mountain Climber

Modified Mountain Climber Twists on the Wall

Modified Pistol Squats

Modified Plyo Pushup

Modified Prone Towel Lat Pulldown

Modified Pushup

Modified Single Leg V-Ups

Modified Tricep Extension

Modified V-Ups

Mountain Climber

Mountain Climber Twists

Mountain Climbers into a Burpee

Neck Stretch

Overhead Plate Lunge

Overhead Squat

Pike Pushups

Pistol Squats

Plank DB Pull Through

Plank KB Pull Through

Plank Shoulder Taps

Planks Ups

Plate Broad Jumps

Plate Hops

Plate Press Outs

Plyo Pushup

Power Clean

Power Snatch

Prisoner Lunge Jump

Prisoner Squat Jump

Prone Cobra

Prone Glute Extension

Prone Lat Towel Pulldown

Pullup Bar Hang

Pushup Hold

Quick Feet

Quick Feet Substitute

Rear Foot Elevated DB Split Squat

Rear Foot Elevated KB Split Squat

Rear Foot Elevated Split Squat

Resistance Band Curl

Reverse Crunch

Reverse Lunge

Reverse Lunge with a Knee Up

Reverse Lunge with a Knee Up Jump


Russian Twist

Sandbag over the Shoulder

Seated Alternating DB Shoulder Press

Seated Banded Leg Curl

Seated Banded Rows

Seated Barbell Overhead Extension

Seated Box Jumps

Seated Cable Rows

Seated DB Calf Raise

Seated DB Curls

Seated DB Eccentric Curls

Seated DB Front Raise

Seated DB Hammer Curls

Seated DB Incline Curls

Seated DB Lateral Raise

Seated DB Overhead Extension

Seated DB Reverse Fly

Seated DB Shoulder Press

Seated Good Mornings

Seated KB Calf Raise

Seated KB Curl

Seated Single Arm DB Overhead Extension

Segmented Clean Pull

Segmented DB Pulls

Segmented KB Pulls

Segmented Snatch Pulls

Side Bends

Side Bends with Object

Side Lunges

Side Plank

Side Plank Banded Clam

Side Plank Lift

Side Plank Rotation

Side Plank Taps

Side Plank with Knee Tuck

Side Plank with Torso Rotation

Single Arm Banded Bent Over Row

Single Arm Banded Pushdown

Single Arm Cable Bent Over Row

Single Arm Cable Pushdown

Single Arm DB Bench Press

Single Arm DB Floor Press

Single Arm DB Hang Power Clean

Single Arm DB Incline Press

Single Arm DB Jerk

Single Arm DB Overhead Extension

Single Arm DB Push Press

Single Arm DB Row

Single Arm DB Shoulder Press

Single Arm DB Thruster

Single Arm Farmer's Carry with Object

Single Arm KB Swing

Single Arm KB Thruster

Single Arm Plank

Single DB Bench Press

Single DB Close Grip Floor Press

Single DB Close Grip Floor Press (over/under grip)

Single DB Curls

Single DB Deadlift

Single DB Farmer's Carry

Single DB Floor Press + Skull Crusher

Single DB Floor Skull Crusher

Single DB RDL (hex grip)

Single DB Row (hex grip)

Single DB Shoulder Press

Single DB Sumo Deadlifts

Single DB Thrusters

Single DB Z Press

Single KB Rows

Single Leg Alternating DB Shoulder Press

Single Leg Box Jumps

Single Leg Calf Raise

Single Leg DB Curl

Single Leg DB Front Raise

Single Leg DB Hammer Curl

Single Leg DB Hip Thrust

Single Leg DB Lateral Raise

Single Leg DB RDL

Single Leg DB Scaption

Single Leg DB Shoulder Press

Single Leg Deadlift

Single Leg Deadlift into a Jump

Single Leg Glute Bridge

Single Leg Hip Thrust

Single Leg KB Crush Grip Shoulder Press

Single Leg KB Curl

Single Leg KB Front Raise

Single Leg KB Hammer Curl

Single Leg KB RDL

Single Leg KB Shoulder Press

Single Leg KB Upright Rows

Single Leg Plank

Single Leg RDL

Single Leg V-Ups

Single Unders

Sit Up Hold

Sit Up Hold with Leg Raise

Ski Jumps

Snatch High Pull

Snatch Pull

Spiderman Plank

Split Jerk

Split Squat

Squat Clean

Squat into Banded Row

Squat Jump

Squat Jump into Box Jump

Squat Jump with Stabilization

Squat Snatch

Stability Ball Alternating DB Curl

Stability Ball Back Extension

Stability Ball Banded Glute Bridge

Stability Ball Banded Row

Stability Ball Banded Single Leg Glute Bridge

Stability Ball Crunch

Stability Ball Crunch and Twist (left)

Stability Ball Crunch and Twist (right)

Stability Ball DB Alternating DB Bench Press

Stability Ball DB Alternating Fly

Stability Ball DB Bench Press

Stability Ball DB Close Grip Bench Press

Stability Ball DB Curl

Stability Ball DB Eccentric Bench Press

Stability Ball DB Eccentric Close Grip Bench Press

Stability Ball DB Hammer Curl

Stability Ball DB Hammer Preacher Curls

Stability Ball DB Incline Press

Stability Ball DB Kickbacks

Stability Ball DB Lateral Raise

Stability Ball DB Overhead Extension

Stability Ball DB Preacher Curls

Stability Ball DB Rows

Stability Ball DB Shoulder Press

Stability Ball DB Skull Crusher

Stability Ball DB Static Curls

Stability Ball Deadbug

Stability Ball Deadbugs

Stability Ball Glute Bridge

Stability Ball KB Arnold Press

Stability Ball KB Bench Press

Stability Ball KB Close Grip Bench Press

Stability Ball KB Concentration Curls

Stability Ball KB Crush Grip Bench Press

Stability Ball KB Curls

Stability Ball KB Fly

Stability Ball KB Front Raise

Stability Ball KB Incline Fly

Stability Ball KB Incline Press

Stability Ball KB Overhead Extension

Stability Ball KB Preacher Curls

Stability Ball KB Rows

Stability Ball KB Shoulder Press

Stability Ball KB Skull Crusher

Stability Ball Knees to Chest

Stability Ball Leg Curl

Stability Ball Oblique Crunch

Stability Ball Pike

Stability Ball Pushups into Knees to Chest

Stability Ball Single Arm DB Bench Press

Stability Ball Single Arm DB Row

Stability Ball Single Arm KB Row

Stability Ball Single Leg Glute Bridge

Stability DB Fly

Staggered Stance KB RDL to Upright Row to Power Snatch

Stand & Twist

Standing Banded Crunches

Standing Banded Glute Kickbacks

Standing Banded Row

Standing Cable Rows

Standing DB Shoulder Press

Standing Elbow to Knee Crunch

Standing KB Halo

Standing Superman

Star Plank

Step Up to Balance

Step Ups

Sumo Barbell Deadlift


Supine Leg Pulses

Supine Toe Taps

Supported / Modified Split Squats

The McGill Big 3

The McGill Big 3: Birddog

The McGill Big 3: The Curl Up

The McGill Big 3: The Side Plank

Toe Tap Plank

Toe Tap Planks over a KB

Toe Tap Planks over an Object

Toe Tap Planks over Dumbbells

Toes to Bar

Torso Twists

Tricep Extension

Uneven Backpack Pushups

Uneven DB Pushups

Unsupported Single Arm DB Rows

Unsupported Single Arm KB Rows

Upper Half Jumping Jacks

Wall Ball Shots

Wall Crawls

Wall Pushups

Wall Walks

Weighted Bench Dips

Weighted Chair Dips

Weighted Pullups

Weighted Pushups

Weighted to Unweighted KB Russian Twists

Wrist Rotations