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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
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Muscle
Impact
- Dumbbell row bilateralBeginner10 reps
- Dumbbell row unilateralBeginner10 reps
- Dumbbell silverback shrugBeginner10 reps
Elbow clicksBeginner10 reps
Elbow strikesBeginner10 reps- Elevated pike pressIntermediate10 reps
Explosive australian chin upsAdvanced30 seconds
Explosive australian pull-upsAdvanced30 seconds
External shoulder rotationIntermediate10 reps
Face pull on ringsIntermediate10 reps
Floor row with elastic bandIntermediate10 reps
Forward bend holdBeginner30 seconds
Forward bendsBeginner10 reps
Front lever pull-upsAdvanced10 reps
Front lever to front lever touchAdvanced30 seconds
High squatsIntermediate10 reps
Hinge rowIntermediate10 reps
Inverted rowBeginner10 reps
Kettlebell ballistic rowIntermediate10 reps- Kettlebell deadlift (single)Beginner10 reps
- Kettlebell incline shrugBeginner10 reps
- Kettlebell row (single)Beginner10 reps
- Kettlebell silverback shrugBeginner10 reps
Knife hand strikesBeginner10 reps
L row on ringsIntermediate10 reps
L sit pullover to l sitAdvanced10 reps- Laying tsBeginner30 seconds
- Long arm adduction side kneelingBeginner10 reps
Low traps pullIntermediate10 reps
Mesías sequenceIntermediate10 reps
Neutral-grip row on ringsIntermediate10 reps
One arm australian pull-upsAdvanced10 reps
One arm front lever warm-upAdvanced30 seconds
One arm kettlebell rowAdvanced10 reps
One arm scapular retractionAdvanced10 reps
Overhead punchesBeginner10 reps
Partial australian chin upsBeginner10 reps- Pilates back rowing seated rowBeginner10 reps
- Pilates single arm back rowing seated rowBeginner10 reps
- Pilates single arm rotations back rowing seated rowBeginner10 reps