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All Zones
Exercise Library
Upper Body Movements
Pecs (Chest)
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Exercise Library

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Free

Full Body Movements

Cardio/Bodyweight Movements

back lunge high knee

back lunge skip

bearcrawl shoulder taps

box triceps pulse hip thrust

circle back lunge

commando bearcrawl

commando burpee

commando plank modified

cross high knees

crossed leg push up

curtsy lunge side leg lift

db front punches

db overhead high knees

declined shoulder taps

downward dog knee tucks

frog jump modified

front back jump squat

in out jump squat

jack burpee modified

james bond lunge

jumping jack modified

knee tuck inchworm

mountain climber burpee

overhead arm lift squat

push up inchworm

push up toe touch

reptile push up

reverse dead bug

reverse inchworm

shoulder tap burpee

side lunge jump

single leg high knee hop

skater single leg deadlift

skiers modified

slamball burpee

slamball knee tuck up down

slamball knee tucks

slamball mountain climbers

slamball mountain climbers modified

slamball over shoulder

slamball overhead squat

slamball plank toe taps

slamball roll push up

slamball shoulder squat

slamball single arm slam

slamball single leg deadlift + front raise

slamball squat overhead throw

slamball squat swing

slamball squat swing throw

slamball tippy toes

spiderman burpee

squat jack modified

squat knee circle

standing elbow to knee

Strength Movements

ameircan kettelbell swing

barbell bear complex

barbell clean and jerk

barbell front squat

barbell hang clean extension

barbell hang clean high pull

barbell hang muscle clean

barbell hang muscle snatch

barbell power clean

barbell push jerk

barbell push press

barbell snatch balance

barbell snatch grip behind the neck strict press

barbell snatch grip hang extension

barbell snatch grip hang high pull

barbell snatch grip romanian deadlift

barbell split jerk

barbell strict press

barbell thruster

db deadlift row

db pistol squat modified

db squat punches

db sumo deadlift high pull

front kick circle back

kettlebell alternate swing

kettlebell lunge pass through

kettlebell single arm clean

kettlebell single arm deadlift

kettlebell single arm overhead press

kettlebell single arm overhead squat

kettlebell single arm push jerk

kettlebell single arm push press

kettlebell single arm snatch

kettlebell single arm squat

kettlebell single leg deadlift

kettlebell squat pass through

kettlebell sumo squat high pull

kettlebell turkish get up

pistol squat modified

russian kettelbell swing

Free

Core Movements

4-point knee tucks

alternate star crunch

band supine straight leg abduction

cross elbow to knee

crunch to straight legs

db crunch lifted legs

db russian twist

db sit up punch

db sit up twist

dead bug modified

downward dog knee tucks

elbow plank hip twist

full body crunch

hollow flutter kicks

jackknife + leg lift

jackknife modified

jackknife pulse

kettlebell around the world

leg double rainbow

leg lift butt lift

lifted legs arm scissors

lifted legs crunch

lying leg circles

overhead crunch

plank alternate leg lift

plank jack modified

plank leg circle

plank leg pulse

reptile knee tucks

russian rainbow

seated leg rainbows

side plank arm driver

side plank elbow to knee

side plank elbow to knee modified

side plank hip raise

side plank hip raise modified

side plank leg lift

side plank leg lift modified

side plank leg swing

slamball alternate halo

slamball kneeling haybailers

slamball kneeling heartbeats

slamball kneeling rainbows

slamball leg rainbows

slamball plank front reach

slamball plank roll

slamball russian rainbow

slamball seated pass

superhero + batman

supine ankle taps

Free

Upper Body Movements

Triceps

band triceps extension

db triceps extension

db triceps kickback

Rotator Cuff

band arm abduction

Back

band bentover fly

band overhead arm abduction

band overhead single arm pull down

kettlebell single arm bentover row

Deltoids (Shoulders)

db alternate overhead cross press

db alternate overhead press

declined pike shoulder taps

kettlebell halo

slamball heartbeat plus

Pecs (Chest)

diamond push up

push up modified

single leg push up

slamball push up

Free

Lower Body Movements

Glutes

band glute bridge knee abduction

band side squat walk

barbell deadlift

barbell romanian deadlift

butterfly glute bridge

db deadlift narrow stance

db glute bridge

db single leg deadlift

db sumo deadlift

good morning pulse

kettlebell sumo deadlift

narrow stance good morning

plie squat pulse

single leg glute bridge

single leg sit up

straight leg kickback

sumo good morning

Quadriceps

3-pulse jump lunge

kettlebell front lunge

single leg squat

squat-lunge rotation

Calves

calf raise toes in

calf raise toes out

single leg calf raise

squat calf raise

Hip abductors

reverse scissors

standing side leg lift

Hip Adductors

glute bridge leg abduction

plie squat pulse

slamball kazak squat

Free

Warm Up Movements

alternate knee circles

downward dog to bearcrawl

dynamic quad stretch

dynamic standing lat stretch

full body circle

half-divebomber

over under fence

overhead arm lift squat

single leg kickback high knee

standing front leg swing

standing hamstring stretch

standing leg circles

standing piriformis stretch

standing side leg swing

upper body twists

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