Kelso Shrug (Chest Supported)

Superman

Lat Prayer

Hang Clean

Russian Twist

Decline Crunch (Weighted)

Batwing Row

Pull-Up (Assisted)

Push Up (Weighted)

Leg Curl

Front Squat (Paused)

Battle Ropes

JM Press (Dumbbell)

Pull Through (Cable)

Cycling

Bear Crawl

Behind-the-Neck Lat Pulldown

Hip Thrust (Dumbbell)

Push Up (Knees)

Windshield Wipers

Dips Between Chairs

Landmine Oblique Twist

Zercher Squat (Barbell)

Reverse Plank

Dynamic Hamstring Sweeps

Squat (Paused)

Band Pull Apart

Single Arm Shoulder Press

Single Leg Hip Thrust

Bent Leg Raise

Straight Leg Calf Raise

Side Leg Swings

Blank Bodyweight Row

Behind-The-Neck Press (Smith Machine)

Calf Raise (Leg Press)

Hip Bridge March

Double Leg Multi-Directional Pogo

JM Press (Smith Machine)

Skull Crusher (Barbell)

Single Arm Overhead Tricep Extension

Split Squat (Bodyweight)

Plank with Shoulder Taps

Band Face Pull

Person performing dumbbell lateral raise to isolate and build the side delts

Lateral Raise (Dumbbell)

Person holding plank position on forearms to engage core muscles and build stability

Plank

Single Arm Rear Delt Fly (Cable)

Person performing Romanian deadlift with barbell to target hamstrings and glutes

Romanian Deadlift (Barbell)

Barrel Press (Dumbbell)

Hammer Curl (Rope)

Chest Supported Row (Barbell)

Rope Pressdown

200m Sprint

Incline Chest Fly (Dumbbell)

Lateral Lunge

Side Plank

Preacher Curl (Machine)

Wrist Curls

Snatch (Kettlebell)

Bent-over Twist

Person performing lat pulldown on machine with wide grip to target back muscles

Lat Pulldown

Skull Crusher (EZ Bar)

do dumbbell

Ring Row (Weighted)

Half Kneeling Shoulder Press (Kettlebell)

Overhead Tricep Extension (Barbell)

Lying Chest Pass Med Ball Throw

1/2 Kneeling Adductor Rock Back

Concentration Curl

Dumbbell Bench Pullover

Hanging Toes To Bar

Seated Calf Raise

Burpee

Alternating Dumbbell Curl

Behind The Back Lateral Raise (Cable)

Bicep Curl (Machine)

Bench Press (Dumbbell)

Y Raise

Calf Raise (Bodyweight)

Front Lever

Shrug (Barbell)

10km Row

Seated Row (Machine)

Single Arm Landmine Row

Behind-the-Neck Press (Barbell)

Lying Bicep Curl

Single Arm Row (Kettlebell)

Chest Supported Lateral Raise

Bayesian Curl

Single Arm Rear Delt Fly (Dumbbell)

Single Leg Deadlift

Squat Jerk

Sumo Deadlift (Barbell)

Trap Bar Deadlift

Calf Raise (Machine)

Spoto Press

Rear Foot Elevated Split Squat

Power Shrug

Push Press (Barbell)

Ring Dip

Single Arm Pushdown