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Mat Lying Groin
target muscles: Hip Adductors    type: static

op and let thighs travel toward floor. Press thighs further down using hands. Hold stretch. read more

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(2 user ratings)
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views: 12433

Bodyweight Only Shoulder Rotation
target muscles: Trapezius, Upper    type: auxiliary

shoulders in either direction. read more

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(2 user ratings)
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views: 17038

Mat Plank, Side, Leg Raise
target muscles: Obliques    type: auxiliary

extend upper leg as far as possible. Simultaneously extend upper arm over head. Keep position. Return. Continue with opposite side. read more

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(3 user ratings)
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views: 26030

Cable Seated Row, Wide Grip
target muscles: Back, General,  Trapezius, Middle    type: basic

toward waist. Simultaneously pull shoulder blades together. Return, keep arms slightly flexed as hands reach knees. Repeat. read more

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(6 user ratings)
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views: 51303

Dumbbell Renegade Row, Push-up
target muscles: Back, General,  Pectoralis Major, Sternal,  Triceps Brachii    type: basic

dumbbell alongside body up besides waist. Shift bodyweight to supporting arm, slightly twist torso. Keep balance. Return dumbbell to starting position, perform a push-up and repeat with opposite side. Repeat procedure of alternating one row and one push-up. read more

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(10 user ratings)
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views: 187514

Barbell Triceps Extension, Lying
target muscles: Triceps Brachii    type: auxiliary

to lower barbell toward forehead. Keep elbows in position. Return just before barbell reaches forehead. Extend arms and repeat. read more

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(5 user ratings)
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views: 22133

Dumbbell Side Bend
target muscles: Obliques    type: auxiliary

to one side, return by bending to other direction. Continue with opposite side. read more

rated:  
(3 user ratings)
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views: 49273

Mat Push-up, Diamond
target muscles: Triceps Brachii    type: basic

until chest is just above floor. Keep body straight. Return, keep arms slightly flexed. Repeat. read more

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(3 user ratings)
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views: 26978

Barbell Row, Bent-over
target muscles: Trapezius, Middle,  Back, General    type: basic

travelling along thighs toward waist. Flex back and shoulders and keep elbows close to torso. Return, keep arms slightly flexed. Repeat. read more

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(13 user ratings)
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views: 243573

Fixed Bar Hanging
target muscles: Latissimus Dorsi    type: static

and hang. Relax. Let shoulders be pulled up. Hold stretch. read more

rated:  
(4 user ratings)
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views: 9868

Barbell Full Squat
target muscles: Quadriceps,  Gluteus Maximus    type: basic

and hips, move hip backward and knees forward until legs completely bent. Keep back straight. Return, keep knees slightly flexed. Repeat. read more

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(6 user ratings)
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views: 39964

Barbell Good Morning Exercise
target muscles: Hamstrings,  Erector Spinae    type: auxiliary

back hips to lower upper body until parallel to floor. Return and repeat. read more

rated:  
(9 user ratings)
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views: 252135

Balance Pad Hip Extension, Quadruped
target muscles: Gluteus Maximus    type: auxiliary

leg up as high as possible. Return and repeat with opposite leg. read more

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(1 user rating)
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views: 4877

Elastic Band Squat, Variation
target muscles: Brachioradialis,  Gluteus Maximus,  Quadriceps    type: basic

and hips. Simultaneously flex arms ... In upper position keep knees slightly flexed. Return and repeat. read more

rated:  
(1 user rating)
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views: 18057

Dumbbell Pull-over
target muscles: Pectoralis Major, Sternal    type: auxiliary

beyond head until upper arms are parallel to floor. Return and repeat. read more

rated:  
(9 user ratings)
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views
views: 53642

Bosu Balance
target muscles: Tibialis Anterior,  Gastrocnemius    type: auxiliary

ce. read more

rated:  
(1 user rating)
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views
views: 9874

Tube Lat Pull
target muscles: Latissimus Dorsi    type: basic

to rear neck until arms are parallel to floor. Simultaneously extend legs. Return and repeat. read more

rated:  
(1 user rating)
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views: 23301

Smith Press Smith Squat
target muscles: Quadriceps,  Gluteus Maximus    type: basic

while moving hips backward until thighs are approximately parallel to floor. Return, keep knees slightly flexed and repeat. read more

rated:  
(2 user ratings)
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views: 32559

Dumbbell Shrug
target muscles: Trapezius, Upper    type: basic

as high as possible. Return and repeat. read more

rated:  
(2 user ratings)
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views: 35446

Elastic Band Bridge, Lateral
target muscles: Hip Abductors,  Obliques    type: auxiliary

leg as high as possible. Return, donīt let leg rest. Repeat. Reverse position and continue with opposite side. read more

rated:  
(2 user ratings)
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views: 15143