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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

1644 exercises

• Hip flexor stretch with repetitionsCalvesNo equipmentIntermediate30 seconds
• Hip flexors extensionsHip flexorsNo equipmentIntermediate10 reps
• HHip hingeHamstringsBarbellIntermediate10 reps
• Hip-out and hip-in lateral stepsBandIntermediate10 reps
• HHip raise, lyingGlutesNo equipmentIntermediate10 reps
• Hip rotationObliquesNo equipmentIntermediate10 reps
• Hip thrustGlutesAdded weightIntermediate10 reps
• Hollow body holdAbsNo equipmentIntermediate30 seconds
• Hollow body toe touchAbsNo equipmentIntermediate10 reps
• Hollow dip holdTricepsParallel barsIntermediate30 seconds
• Hollow dipsTricepsParallel barsIntermediate10 reps
• Hollow dips on barTricepsLow barIntermediate10 reps
• Hollow holdAbsNo equipmentIntermediate30 seconds
• Hollow pull-ups holdAbsPull-up barIntermediate30 seconds
• Hollow push-upsTricepsNo equipmentIntermediate10 reps
• Hollow rock holdNo equipmentIntermediate30 seconds
• HHorizontal shoulder flexion stretchChestNo equipmentIntermediate30 seconds
• HHorizontal traction isometryLatsPull-up barIntermediate10 reps
• HHorse stance (side splits)GlutesNo equipmentIntermediate10 reps
• HHyper y w comboLatsNo equipmentIntermediate10 reps
• HyperextensionsTrapsNo equipmentIntermediate10 reps
• IIce cream makerLatsNo equipmentIntermediate10 reps
• IIn and out jump squatGlutesNo equipmentIntermediate30 seconds
• IInverted lat pull downLatsPull-up barIntermediate10 reps
• Inverted pullAbsRingsIntermediate10 reps
• IIsometria alle paralleleChestNo equipmentIntermediate10 reps
• IIsometria trazioni impugnatura inversaLatsPull-up barIntermediate10 reps
• Isometric butterfly stretchHip flexorsNo equipmentIntermediate30 seconds
• Isometric deep squatQuadsNo equipmentIntermediate30 seconds
• Isometric dipsTricepsParallel barsIntermediate30 seconds
• Isometric dipsTricepsParallel barsIntermediate30 seconds
• Isometric femoral bridgeGlutesNo equipmentIntermediate30 seconds
• Isometric femoral bridge with elevationGlutesBox or stepIntermediate30 seconds
• Isometric pike compressionAbsNo equipmentIntermediate30 seconds
• Isometric prone pull-upsBicepsPull-up barIntermediate30 seconds
• Isometric pull-ups commandBicepsPull-up barIntermediate30 seconds
• Isometric push-upsTricepsNo equipmentIntermediate30 seconds
• Isometric push-upsTricepsNo equipmentIntermediate30 seconds
• Isometric scapular protractionTricepsNo equipmentIntermediate30 seconds
• Isometric side step push-upsTricepsNo equipmentIntermediate30 seconds

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