Workout Samples
SMR-Foam Roller Exercises
Stretching
Office Stretching For The Neck
Sternocleidmastoid
Levator Scapulae
Neck Extensors
Scalenes
Erector Spinae
Hamstring (standing)
Latissimus Dorsi
Kneeling Hip Flexors
Pectoral/Chest Stretch
Standing Adductor Stretch
Functional Chest Stretch
Core Exercises
Side Plank
Plank: Up/Up/Down/Down
SB Rollout
Bridge Floor
Cobra Floor
Back Extensions
Russian Twists
Plank: Up/Up/Down/Down
SB Rollout
Bridge Floor
Cobra Floor
Back Extensions
Russian Twists
Total Body Exercises
Spiderman Climber/Push Ups
Renegade Row
Cross Body Mountain Climbers
Push Up with Mountain Climbers
Squat and Press
Centipede
Renegade Row
Cross Body Mountain Climbers
Push Up with Mountain Climbers
Squat and Press
Centipede
Leg Exercises
Reverse Lunge
Reverse Lunge to Balance
Lateral Lunge
Lateral Lunge to Balance
Goblet Squat
Goblet Forward or Reverse Lunge
Romanian Deadlift
Single Leg Romanian Deadlift
SB Hamstring Curls
Single Leg Squats
Frog Squats
Box Lunges
Windmill
Calf Raises
Reverse Lunge to Balance
Lateral Lunge
Lateral Lunge to Balance
Goblet Squat
Goblet Forward or Reverse Lunge
Romanian Deadlift
Single Leg Romanian Deadlift
SB Hamstring Curls
Single Leg Squats
Frog Squats
Box Lunges
Windmill
Calf Raises
Chest Exercises
Push Ups
T- Push Up
DB Chest Press
DB Chest Fly
Standing Cable Chest Press
Standing Cable Chest Fly
Back Exercise
Lat Pulldown
Seated Row
Straight Arm Pulldown
Standing Cable Row
Cable Rear Delt/Reverse Fly
DB Bent Over Row
One Arm DB Row
Shoulder Exercises
DB Scaption
Standing DB Shoulder Press
Split Legged DB Shoulder Press
Seated DB Shoulder Press
Standing Cable Shoulder Press
Arm Exercises
Standing DB Biceps Curls
Seated DB Biceps Curls
Dips (unassisted)
Dips (bench)
DB Triceps Kickbacks
Standing DB Overhead Triceps Extensions
Seated DB Overhead Triceps Extensions
Triceps Pushdowns
T- Push Up
DB Chest Press
DB Chest Fly
Standing Cable Chest Press
Standing Cable Chest Fly
Back Exercise
Lat Pulldown
Seated Row
Straight Arm Pulldown
Standing Cable Row
Cable Rear Delt/Reverse Fly
DB Bent Over Row
One Arm DB Row
Shoulder Exercises
DB Scaption
Standing DB Shoulder Press
Split Legged DB Shoulder Press
Seated DB Shoulder Press
Standing Cable Shoulder Press
Arm Exercises
Standing DB Biceps Curls
Seated DB Biceps Curls
Dips (unassisted)
Dips (bench)
DB Triceps Kickbacks
Standing DB Overhead Triceps Extensions
Seated DB Overhead Triceps Extensions
Triceps Pushdowns
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