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Quad FocusHamstring/Glute FocusBack
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ExerciseVideoExerciseVideoExerciseVideo
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BB High Bar Back SquatBB High Bar Back Squat - YouTubeBB DeadliftBB Deadlift - YouTubeGood Morning
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BB Low Bar Back SquatBB Low Bar Back Squat - YouTubeBB Pause DeadliftBB Pause Deadlift - YouTubeBB RowBB Row - YouTube
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BB Front SquatBB Front Squat - YouTubeBB Tempo DeadliftBB Tempo Deadlift - YouTubeSupinated BB RowSupinated BB Row - YouTube
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BB Tempo SquatBB Tempo Squat - YouTube1.5 DeadliftDB RowDB Row - YouTube
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BB Pause Back SquatBB Pause Back Squat - YouTubeDeficit DeadliftDeficit Deadlifts - YouTubeDB SA RowDB SA Row - YouTube
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Pin SquatPin Squat - YouTubeBlock PullsBlock Pulls - YouTubeChest Supported Tbar Row
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Smith Machine SquatSmith Machine Squat - YouTubeSumo DeadliftChest Supported Maching Row
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Heel Elevated Smith Machine SquatHeel Elevated Smith Machine Squat - YouTubeTrap Bar DeadliftChest Supported DB RowChest Supported DB Row - YouTube
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BB Sumo SqautsBB Sumo Squat - YouTubeTrap Bar Deficit DeadliftLow Row Machine
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DB Sumo SqautsDB Sumo Squat - YouTubeTrap Bar Block PullsHigh Row Machine
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BB Overhead SquatBB Overhead Squat - YouTubeTrap Bar RDLWide Grip Pull UpWide Grip Pull Up - YouTube
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DB Overhead SquatDB Overhead Squat - YouTubePull upPull Up - YouTube
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SSB Back SquatSSB Squat - YouTubeBB RDLRDL - YouTubeChin upChin Up - YouTube
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Goblet SquatGoble Squat - YouTubeBB SL RDLBB SL RDL - YouTubeLoading Pull Up and Chin UpLoading Pull Up/Chin Up - YouTube
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Pistol SquatPistol Squat - YouTubeDB RDLDB RDL - YouTubeLat Pull Down
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Step UpsStep Ups - YouTubeDB SL RDLDB SL RDL - YouTubeSA Lat Pull Down
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Front Foot Elevated Split Squat (FFESS)Front Foot Elevated Split Squat (FFESS) - YouTubeGlute BridgeCable Row
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Rear Foot elevated Split Squat (RFESS)Rear Foot Elevated Split Squat (RFESS) - YouTubeSL Glute BridgeSA Cable Row
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Bulgarian Split SquatBulgarian Split Squat - YouTubeYoga Ball Glute BridgeYoga Ball Glute Bridge - YouTubeSled Pulls
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Forward LungeForward Lunge - YouTubeYoga Ball Hamstring CurlMachine Reverse Fly
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Reverse LungeReverse Lunge - YouTubeHamstring CurlsIncline DB Reverse Fly
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BB Walking LungeBB Walking Lunge - YouTubeSL Hamstring CurlsDB Reverse Fly
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DB Walking LungeDB Walking Lunge - YouTubeHamstring Curl ISO HoldCable Straight Arm Lat Pull Down
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Lateral LungeLateral Lunge - YouTubeBanded Kettle Bell SwingsSA Cable Straight Arm Lat Pull Down
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Goblet Lateral LungeGoblet Lateral Lunge - YouTubeKettle Bell SwingsInverted Row
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Cossack SquatCossack Squat - YouTubeSA Kettle Bell SwingsCable Cross Overs
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Curtsy LungeCurtsy Lunge - YouTubeCable Pull ThroughsSA Cable Cross Overs
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Leg PressLeg press - YouTubeGlute Ham RaisesBanded Face Pulls
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SL Leg PressSL Leg press - YouTubeHip ThrustsCable Face Pulls
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Tempo Leg PressSL Hip ThrustRenegade Rows
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Pause Leg PressB-Stance Hip Thrust
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Sissy SquatSissy Squat - YouTubeReverse Hyper Extension
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Wall SitsWall Sit - YouTubeNordic Curls
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Leg ExtensionLeg Extension - YouTube
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SL Leg ExtensionSL Leg Extension - YouTube
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Leg Extension ISO HoldLeg Extension ISO Hold - YouTube
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ChestShouldersBiceps
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ExerciseVideoExerciseVideoExerciseVideo
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BB Bench PressBB Bench Press - YouTubeBB Standing Shoulder PressBB Curl
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BB Pause Bench PressBB Pause Bench Press- YouTubeJerk PressPronated Grip EZ Bar Curl
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Spotto Bench PressSpotto Bench Press - YouTubeDB Standing Shoulder PressSupinated Grip EZ Bar Curl
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BB Pin PressBB Seated Shoulder PressBB Seated Shoulder Press - YouTubePreacher EZ Bar Curl
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BB 1.5 Bench PressDB Seated Shoulder PressDB Seated Shoulder Press - YouTubePreacher DB Curl
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BB Tempo BenchBB Tempo Bench Press - YouTubeSA DB Seated Shoulder PressSA DB Seated Shoulder Press - YouTubeDB Curl
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Bamboo Bar Bench Press (Variant Banded)DB Lateral RaiseDB Lateral Raise - YouTubeSA DB Curl
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DB Bench PressDB Bench Press - YouTubeMachine Lateral RaiseDB Hammer Curl
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SA DB Bench PressSA DB Bench Press - YouTubeSeated DB Lateral RaiseSA DB Hammer Curl
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Close Grip BB Bench PressClose Grip Bench Press - YouTubeDB Front RaiseDB Front Raise - YouTubeBack Supported Ez Bar Curl
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Close Grip DB Bench PressClose Grip DB Bench Press - YouTubeCable Lateral RaiseBack Supported DB Curl
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DB SA Banded Bench PressDB SA Banded Bench PressCable SA lateral RaiseBack Supported BB Curl
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Machine Pec FlyCable Front RaiseSeated DB Curl
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Cable Pec FlyRear Delt FlyIncline DB Curl
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Incline DB Pec FlyIncline DB Pec Fly - YouTubeRear Delt RowRope Cable Curl
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DB Pec FlyDB Pec Fly - YouTubeIncline Rear Delt FlyIncline Rear Delt Fly - YouTubeCable Curl
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Decline BB Bench PressArnold PressSA Cable Curl
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Decline DB Bench PressDB ShrugsFacing Away Cable Curl
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Chest Press MachingBB ShrugsFacing Away SA Cable Curl
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Incline Chest Press MachineTrap Bar ShrugsDB Alternating Curl
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Decline Chest Press MachineBanded Face PullsSupinated Grip Pull Down
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PushupsCable face PullsEZ Bar Spider Curl
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Wide PushupsHandstand Push UpDB Spider Curl
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Close PushupsFeet Elevated Push UpZottman Curl
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Dimon Push UpDB Incline Bench Y RaisesBanded Curl
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Alternating Push UpCable Incline Bench Y RaisesConcentration Curl
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SA Push UpKneeling Landmine Shoulder PressDrag Curl
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Weighted Push upSA Kneeling Landmine Shoulder PressCable Hammer Curl
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Feet Elevated Push UpLandmine Jerk PressCable SA Hammer Curl
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Plate Pinch PressLandmine Jerk Split PressIsometric BB Bicep Curl
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Smith Machine Chest PressEZ Bar Upright RowIsometric DB Bicep Curl
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Smith Machine Incline Chest PressDB Upright RowIsometric Ez Bar Bicep Curl
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Smith Machine Close Gip Chest PressBB Upright RowOverhead Cable Bicep Curl
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Smith Machine Tempo Chest PressBB Cuban PressCable Preacher Curl
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Smith Machine Pause Chest PressDB Cuban Press
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Smith Machine 1.5 Chest pressBanded Cuban Press
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SA Banded Suspended Weight Chest PressCable Shoulder Press
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SA DB Bench Press w BandSA Cable Shoulder Press
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EZ Bar Pull OversSeated Cable Shoulder Press
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DB Pull OversSeated SA Cable Shoulder Press
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DB Cross Body Supinated Front RaiseResistance Band Push Press
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TricepsCorePylometrics
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ExerciseVideoExerciseVideoExerciseVideo
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Skull CrushersDead BugsSprints
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DB Skull CrushersPlankCone Obstacle Course
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DB Overhead Tricep ExtensionPlank with Alternating ReachBox Jumps
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DB Kick BacksSide PlankReactive Box Jumps
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SA DB Overhead Tricep ExtensionCopenhagen PlankBroad Jump
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Cable Rope Tricep ExtensionYoga Ball PlankSL Broad Jump
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Cable Tricep ExtensionYoga Ball Plank w Elbow CirclesCounter movement Jump
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SA Cable Tricep ExtensionSit upsSplit Stance Counter Movement Jump
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Cable Overhead Tricep ExtensionCrunchesTriple Jump and Stick
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Cable Overhead Cross Overs (Katana Extension)Yoga Ball Leg RaisesSL Triple Jump and Stick