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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
Library
Filters (2)
Muscle
Impact
Double pull-upsIntermediate10 reps- Dumbbell alternating rear delt flyIntermediate10 reps
- Dumbbell external rotationBeginner10 reps
- Dumbbell head on bench rear delt flyBeginner10 reps
- Dumbbell internally rotated rear delt flyBeginner10 reps
- Dumbbell laying rear delt flyBeginner10 reps
- Dumbbell laying reverse flyBeginner10 reps
- Dumbbell laying reverse fly internally rotatedIntermediate10 reps
- Dumbbell rear delt flyBeginner10 reps
Dumbbell rear delt rowIntermediate10 reps- Dumbbell seated rear delt flyBeginner10 reps
- Dumbbell seated rear delt rowBeginner10 reps
- Dumbbell shoulder external rotationBeginner10 reps
Extended curl on ringsIntermediate10 reps
Face pull on ringsIntermediate10 reps
Floor row with elastic bandIntermediate10 reps- Forward arm circleBeginner30 seconds
Front lever pull-upsAdvanced10 reps
Front lever raisesAdvanced30 seconds
Front lever to front lever touchAdvanced30 seconds
Full-body lumbar crunchIntermediate10 reps- Hip openersBeginner30 seconds
- Internally rotated seated rear delt flyBeginner10 reps
Kettlebell hip haloIntermediate10 reps- Kettlebell rear delt rowBeginner10 reps
- Kettlebell rear delt row (double)Beginner10 reps
- Kettlebell single arm rear delt flyIntermediate10 reps
- Kettlebell single arm rear delt rowBeginner10 reps
L row on ringsIntermediate10 reps
L sit pullover to l sitAdvanced10 reps- Landmine rear delt rowIntermediate10 reps
- Lat and shoulder external rotation stretch 1 kneeling dowelBeginner30 seconds
- Lat and shoulder external rotation stretch 2 kneeling dowelBeginner30 seconds
- Lat and shoulder external rotation stretch 3 kneeling dowelBeginner30 seconds
Lateral shoulder raisesIntermediate10 reps- Laying tsBeginner30 seconds
- Long arm adduction side kneelingBeginner10 reps
Low traps pullIntermediate10 reps- Machine overhand rowBeginner10 reps
- Machine plate loaded low rowBeginner10 reps