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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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Impact
- Shinbox IR stretchIntermediate30 seconds
Shotgun squatIntermediate10 reps
Shoulder assisted one arm tucked front leverAdvanced30 seconds
Shoulder assisted one arm tucked front lever raisesAdvanced30 seconds- Shrimp squadIntermediate10 reps
Side jacksBeginner10 reps- Side-kick breathing (kickboard)Intermediate10 reps
Side kicksIntermediate10 reps
Side leg extensions ( fire hydrants )Beginner10 reps
Side leg raisesIntermediate10 reps
Side leg raises ( floor )Beginner10 reps
Side leg raises ( standing )Beginner10 reps
Side lungesBeginner10 reps
Side lunges ( tap side lunges )Intermediate10 reps- Side slides + squatsIntermediate10 reps
Side split stretchIntermediate30 seconds- Side splits skatingBeginner10 reps
Side step abdominal plankIntermediate30 seconds- Side step on and off boxBeginner30 seconds
Side-to-side jumpsIntermediate10 reps
Side-to-side lungesIntermediate10 reps- Single arm overhead squatAdvanced10 reps
Single hip rotationsBeginner10 reps- Single leg balance 2Intermediate30 seconds
- Single-leg balance with kettlebell circlesIntermediate30 seconds
- Single leg bicycleBeginner10 reps
- Single leg bosu ball balance 2Advanced30 seconds
- Single leg box jumpAdvanced30 seconds
Single leg box step-upsIntermediate10 reps
Single leg bridgesAdvanced10 reps- Single leg concentric squatBeginner30 seconds
Single-leg deadlift with dumbbellIntermediate10 reps- Single leg eccentric box squatBeginner30 seconds
- Single leg extensionIntermediate10 reps
Single leg femoral bridgeIntermediate10 reps
Single leg femoral bridge with elevationIntermediate10 reps
Single leg femoral bridge with kettlebellIntermediate10 reps
Single leg glute bridgeBeginner10 reps- Single-leg hamstring curlIntermediate10 reps
- Single leg hamstring stretchIntermediate30 seconds