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Core Exercises

Clam Plank + Clam Plank Reps
Plank to Down Dog with Contralateral Shin Taps
Plank to Bear Crawl
Lateral Plank Walks
Plank with Alternating Hip/Knee Flexions
High Plank
Dumbell Twist T Plank
Overhead Forward Backward Weight Transfers
Plank with Hip Extensions
Half Kneeling Contralateral Single Arm Kettlebell Shoulder Press
Dumbbell Woodchop
Banded Archer
Half Kneeling Contralateral Single Arm Kettlebell Shoulder Press
Dumbbell Plank Pull Throughs
Extended Bird Dogs
Push Ups
Eccentric Push Ups
Windshield Wipers Progression
Pelvic Floor and Mobility Windshield Wipers
Mountain Climbers on Sliders
Single Leg Glute Bridges
Incline Reverse Crunches
Incline Straight Leg Reverse Crunches
Clean & Press Marches
Goblet Carry
Lat Raised Crunches
Incline Bench Bicycles
Incline Bench Dumbbell Dead Bug
Lat Raised Hollow Hold with Flutter Kicks
Lat Raised Hollow Hold
Contralateral V Ups
Straight Leg Sit Ups with Overhead Press
Reverse Crunches
Straight Leg Reverse Crunches
Half Kneeling Low to High Cable Woodchop
Low to High Cable Woodchop
High to Low Cable Woodchops
Half Kneeling Cable Woodchop
Offset Rack Carry
Offset Rack Carry with Kettlebells
Offset Rack Walking Lunges
Goblet Kettlebell Carry
Rack Carry Walking Lunges with Kettlebells
Half Kneeling Wall Ball Slams (Internal Rotation)
Half Kneeling Wall Ball Slams (External Rotation)
Underhand Wall Ball Slams (Focus on Hinge and Core Bracing)
Lateral Wall Ball Slams (Focus on Hinge and Rotation)
Lying Running Man
ā€œLā€ Sit & Lift
Glute Bridges with Adduction Isometric
Bicycles
Ball Roll Outs
Horizontal Cable Woodchop
Semi Squat Pallof Press
Semi Squat Pallof
Split Squat ISO Woodchop
Split Squat ISO Pallof Hold
Split Squat ISO Woodchop Ipsilateral Loading
Split Squat ISO Pallof Press Ipsilateral Loading
DNS Star Clam Planks

Fitness for Life Exercises

Clam Plank + Clam Plank Reps
00:17
Plank with Alternating Hip/Knee Flexions
00:12
High Plank
00:09
Lat Raises with Resistance Band
00:14
Elevated Renegade Rows
00:24
Overhead Forward Backward Weight Transfers
00:39
Plank with Hip Extensions
00:23
Weight Transfers Squat to Overhead Reach: Stability Skills
00:32
Weight Transfers Semi Squat to Thoracic Twist: Stability Skills
00:19
Vertical Weight Transfers from Hinge: Stability Skills
00:48
Half Kneeling Contralateral Single Arm Kettlebell Shoulder Press
00:15
Slam Ball Squat to Overhead Reach Complex Progressions (Stability Skills Exercise)
00:30
Wall Taps Balance Exercise (Stability Skills Exercise)
00:44
Slam Ball Squat to Overhead Reach Complex Progressions (Stability Skills Exercise)
00:27
B Stance Standing Hip Hinge
00:35
Dumbbell Woodchop
00:13
Banded Archer
00:22
Landmine B Stance RDL
00:08
Half Kneeling Contralateral Single Arm Kettlebell Shoulder Press
00:15
Banded Bear Hugs
00:30
Incline Bench Overhead Extensions
00:36
Smith Machine Standing Shoulder Press
00:32
Push Ups
00:15
Eccentric Push Ups
00:18
Mountain Climbers on Sliders
00:18
Standing Bicep Curl
00:17
Single Leg Glute Bridges
00:13
Alternating Single Leg Hamstring Slides
00:11
B Stance Barbell Romanian Deadlift
00:17
Wall Sit
00:17
Neutral Grip Incline Chest Press
00:18
Incline Reverse Crunches
00:07
Kneeling Straight Arm Push Down
00:13
Incline Champagne Press
00:13
Standing Hinge
00:12
Glute Bridges with a Resistance Band
00:28
Chest Press
00:17
Kneeling Ball Roll Outs
00:16
Quadruped Thoracic Rotations with a Foam Roller
00:10
Seated Alternating Dumbbell Shoulder Press
00:19
Seated Arnold Press
00:16
Overhead Band Pull Aparts
00:19
Lat Raised Crunches
00:08
Incline Bench Bicycles
00:20
Incline Bench Dumbbell Dead Bug
00:09
Dumbbell Chest Press
00:13
Champagne Press
00:11
Neutral Grip Dumbbell Chest Press
00:12
Lat Raised Hollow Hold with Flutter Kicks
00:07
Lat Raised Hollow Hold
00:05
Contralateral V Ups
00:10
Straight Leg Sit Ups with Overhead Press
00:08
Single Arm Bent Over Cable Row Neutral Grip
00:13
Half Kneeling Low to High Cable Woodchop
00:14
Low to High Cable Woodchop
00:12
Bent Over Cable Row Pronated Grip with Rope Attachment
00:14
High to Low Cable Face Pull
00:17
High to Low Cable Woodchops
00:13
B Stance Cable Chops
00:12
Cable Tricep Extensions with Rope Attachment
00:12

Beginning Strength Training

Clam Plank + Clam Plank Reps
00:17
Lateral Plank Walks
00:15
Plank with Alternating Hip/Knee Flexions
00:12
High Plank
00:09
Elevated Renegade Rows
00:24
Dumbell Twist T Plank
00:22
Plank with Hip Extensions
00:23
Monster Walks with Loop Band
00:22
Dumbbell Lateral Step Ups
00:16
Kettlebell Clean and Push Press
00:15
Half Kneeling Single Arm Cable Row
00:23
Dumbbell Plank Pull Throughs
00:18
Smith Machine Standing Shoulder Press
00:32
Chin Ups on Smith Machine
00:18
Push Ups
00:15
Eccentric Push Ups
00:18
Mountain Climbers on Sliders
00:18
Single Leg Glute Bridges
00:13
Barbell Deadlift
00:25
Neutral Grip Incline Chest Press
00:18
Incline Dumbbell Chest Press
00:10
Clean & Press Marches
00:21
Goblet Carry
00:11
Kneeling Straight Arm Push Down
00:13
Banded Monster Walks
00:19
Banded Squat
00:11
Seated Alternating Dumbbell Shoulder Press
00:19
Seated Arnold Press
00:16
Goblet Squat
00:19
Overhead Band Pull Aparts
00:19
Lat Raised Crunches
00:08
Incline Bench Bicycles
00:20
Incline Bench Dumbbell Dead Bug
00:09
Dumbbell Chest Press
00:13
Champagne Press
00:11
Neutral Grip Dumbbell Chest Press
00:12
B Stance Leg Press Glute Bias
00:24
Leg Press Glute Bias
00:14
Leg Press Quad Bias
00:20
Half Kneeling Low to High Cable Woodchop
00:14
Low to High Cable Woodchop
00:12
High to Low Cable Face Pull
00:17
Band Face Pulls
00:10
Band Pull Aparts
00:17
Monster Walks
00:08
Bicycles
00:12
Ball Roll Outs
00:33
DNS Star Clam Planks
00:15
Dumbbell Hip Thrust
00:21
Standing Arnold Press
00:15
Dumbbell Deadbug
00:16
Dumbbell Sumo Squat
00:31
Russian Twists
00:10
Straight Leg Sit Ups with Overhead Reach
00:21
Elevated Renegade Row
00:19
Bridged DB Chest Flies
00:23
Seated Dumbbell Shoulder Press
00:12
Banded Lateral Squat Steps
00:16
Single Leg Glute Bridge
00:10
Deadbug with Contralateral Iso
00:33

Gait and Carry Exercises

Plank to Down Dog with Contralateral Shin Taps
00:21
Plank to Bear Crawl
00:23
Back Step into Step Throughs (Stability Skills/Mobility/Foot and Ankle Drills)
00:30
Monster Walks with Loop Band
00:22
Toe Elevated Split Squat
00:10
Alternating Reverse Lunges
00:24
B Stance Standing Hip Hinge
00:35
Dumbbell Woodchop
00:13
Dumbbell Lateral Step Ups
00:16
Landmine B Stance RDL
00:08
Single Leg Glute Bridges
00:13
B Stance Barbell Deadlift
00:14
B Stance Barbell Romanian Deadlift
00:17
Heel Elevated Barbell Squat
00:06
Clean & Press Marches
00:21
Goblet Carry
00:11
Banded Monster Walks
00:19
Banded Squat
00:11
Goblet Squat
00:19
High to Low Cable Woodchops
00:13
Farmer's Carry
00:09
Poliquin Steps
00:16
Offset Rack Carry
00:11
Offset Rack Carry with Kettlebells
00:09
Offset Rack Walking Lunges
00:20
Goblet Kettlebell Carry
00:08
Rack Carry Walking Lunges with Kettlebells
00:14
Forward/Backward Patrick Steps
00:15
Walking Patrick Steps
00:16
Monster Walks
00:08
Horizontal Cable Woodchop
00:10
Semi Squat Pallof Press
00:10
Semi Squat Pallof
00:09
Split Squat ISO Woodchop
00:07
Split Squat ISO Pallof Hold
00:06
Split Squat ISO Woodchop Ipsilateral Loading
00:13
Split Squat ISO Pallof Press Ipsilateral Loading
00:21
B Stance RDL (with Barbell/Straight Bar/EZ Bar)
00:31
Dumbbell Hip Thrust
00:21
Banded Lateral Squat Steps
00:16
Single Leg Glute Bridge
00:10
Deadbug with Contralateral Iso
00:33
Goblet Walking Lunges
00:24
Goblet Glute Bias Split Squat
00:25
Goblet Reverse Lunge
00:39
Supported Calf Raises
00:12
Deadbug with Overhead Extensions
00:10
Sit to Stand with Vertical Dumbbell
00:20
Split Squat
00:22
Reverse Lunge
00:17
Plank Walk Outs
00:34
Plank Step Backs
00:36
Goblet Reverse Lunge
00:35
Goblet Squat
00:19
Goblet Lateral Squat Walks
00:17
Lateral Squat Walks
00:16
Back Foot Elevated Glute Bias Split Squat
00:23
Front Foot Elevated Glute Bias Split Squat
00:22
Single Arm Overhead March
00:19
Goblet Marches
00:21
Clam Plank + Clam Plank Reps
00:17
Lateral Plank Walks
00:15
Plank with Alternating Hip/Knee Flexions
00:12
High Plank
00:09
Elevated Renegade Rows
00:24
Dumbell Twist T Plank
00:22
Plank with Hip Extensions
00:23
Monster Walks with Loop Band
00:22
Dumbbell Lateral Step Ups
00:16
Kettlebell Clean and Push Press
00:15
Half Kneeling Single Arm Cable Row
00:23
Dumbbell Plank Pull Throughs
00:18
Smith Machine Standing Shoulder Press
00:32
Chin Ups on Smith Machine
00:18
Push Ups
00:15
Eccentric Push Ups
00:18
Mountain Climbers on Sliders
00:18
Single Leg Glute Bridges
00:13
Barbell Deadlift
00:25
Neutral Grip Incline Chest Press
00:18
Incline Dumbbell Chest Press
00:10
Clean & Press Marches
00:21
Goblet Carry
00:11
Kneeling Straight Arm Push Down
00:13
Banded Monster Walks
00:19
Banded Squat
00:11
Seated Alternating Dumbbell Shoulder Press
00:19
Seated Arnold Press
00:16
Goblet Squat
00:19
Overhead Band Pull Aparts
00:19
Lat Raised Crunches
00:08
Incline Bench Bicycles
00:20
Incline Bench Dumbbell Dead Bug
00:09
Dumbbell Chest Press
00:13
Champagne Press
00:11
Neutral Grip Dumbbell Chest Press
00:12
B Stance Leg Press Glute Bias
00:24
Leg Press Glute Bias
00:14
Leg Press Quad Bias
00:20
Half Kneeling Low to High Cable Woodchop
00:14
Low to High Cable Woodchop
00:12
High to Low Cable Face Pull
00:17
Band Face Pulls
00:10
Band Pull Aparts
00:17
Monster Walks
00:08
Bicycles
00:12
Ball Roll Outs
00:33
DNS Star Clam Planks
00:15
Dumbbell Hip Thrust
00:21
Standing Arnold Press
00:15
Dumbbell Deadbug
00:16
Dumbbell Sumo Squat
00:31
Russian Twists
00:10
Straight Leg Sit Ups with Overhead Reach
00:21
Elevated Renegade Row
00:19
Bridged DB Chest Flies
00:23
Seated Dumbbell Shoulder Press
00:12
Banded Lateral Squat Steps
00:16
Single Leg Glute Bridge
00:10
Deadbug with Contralateral Iso
00:33

Glute Exercises

Clam Plank + Clam Plank Reps
00:17
Back Step into Step Throughs (Stability Skills/Mobility/Foot and Ankle Drills)
00:30
Monster Walks with Loop Band
00:22
Toe Elevated Split Squat
00:10
Alternating Reverse Lunges
00:24
Dumbbell Woodchop
00:13
Landmine B Stance RDL
00:08
Landmine RDL
00:43
Deficit Kettlebell RDL
00:24
Single Leg Glute Bridges
00:13
Bridged Marches
00:13
Standing Running Man with Kettlebell
00:18
Alternating Single Leg Hamstring Slides
00:11
Barbell Romanian Deadlift
00:15
Barbell Deadlift
00:25
B Stance Barbell Deadlift
00:14
B Stance Barbell Romanian Deadlift
00:17
Incline Champagne Press
00:13
Wall Blocked Glute Bridge
00:10
Glute Bridges with a Resistance Band
00:28
Chest Press
00:17
B Stance Leg Press Glute Bias
00:24
Single Arm Bent Over Cable Row Neutral Grip
00:13
Half Kneeling Low to High Cable Woodchop
00:14
Low to High Cable Woodchop
00:12
Bent Over Cable Row Pronated Grip with Rope Attachment
00:14
Poliquin Steps
00:16
Half Kneeling Overhead Ball Slams
00:12
Overhead Ball Slams
00:14
Smith Machine Good Mornings
00:09
Kneeling Stright Arm Push Down
00:13
Resistance Band Deadlifts
00:20
Glute Bridges with a Resistance Band
00:15
Forward/Backward Patrick Steps
00:15
Walking Patrick Steps
00:16
Monster Walks
00:08
Glute Bridges with Adduction Isometric
00:20
Incline Bench Hip Thrusts
00:13
Horizontal Cable Woodchop
00:10
Semi Squat Pallof Press
00:10
Semi Squat Pallof
00:09
Split Squat ISO Woodchop
00:07
Split Squat ISO Pallof Hold
00:06
Split Squat ISO Woodchop Ipsilateral Loading
00:13
Split Squat ISO Pallof Press Ipsilateral Loading
00:21
B Stance RDL (with Barbell/Straight Bar/EZ Bar)
00:31
DNS Star Clam Planks
00:15
Dumbbell Hip Thrust
00:21
Standing Banded Running Man
00:12
Chest Press
00:17
Banded Quadruped Kickbacks
00:19
Banded Lateral Squat Steps
00:16
Overhead Band Pull Apart
00:10
Single Leg Glute Bridge
00:10
Banded Low to High Woodchops
00:18
Bent Over Banded Row
00:23
Split Squat Iso with Trunk Rotations into Wall
00:20
Standing Wall Clams with Trunk Rotation
00:18
DB Hip Swings
00:22
Standing Wall Clams
00:08

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