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Advanced Health & Fitness Specialist (Gold Certified), Group Fitness Instructor, Personal Trainer

Carlsbad, California

Advanced Health & Fitness Specialist, Personal Trainer

Poway, CA

Stephanie Pafford

Personal Trainer

la Jolla, CA

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Exercise Library

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All Exercises

Stability Ball Knee Tucks
Target Body Part:	Abs,Legs - Calves and Shins
Equipment Needed:	Stability Ball
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Seated Medicine Ball Trunk Rotations
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
View Details >

Ankle Flexion
Target Body Part:	Legs - Calves and Shins
Equipment Needed:	Resistance Bands/Cables
View Details >

Stability Ball Prone Walkout
Target Body Part:	Abs,Back
Equipment Needed:	Stability Ball
View Details >

Supermans
Target Body Part:	Back,Butt/Hips,Shoulders
Equipment Needed:	No Equipment
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Bird-dog
Target Body Part:	Abs,Back,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Dumbbell Step-up
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Dumbbells,Raised Platform/Box
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Front Plank
Target Body Part:	Abs,Back
Equipment Needed:	No Equipment
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Stability Ball Dumbbell Fly
Target Body Part:	Abs,Chest
Equipment Needed:	Dumbbells,Stability Ball
View Details >

Stability Ball Dumbbell Overhead Triceps Extension
Target Body Part:	Abs,Arms
Equipment Needed:	Dumbbells,Stability Ball
View Details >

Stability Ball Dumbbell Press
Target Body Part:	Abs,Arms,Chest,Shoulders
Equipment Needed:	Dumbbells,Stability Ball
View Details >

Stability Ball Pikes
Target Body Part:	Abs,Shoulders
Equipment Needed:	Stability Ball
View Details >

TRX ® Suspended Lunge
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	TRX
View Details >

Cat-Camel
Target Body Part:	Back,Chest
Equipment Needed:	No Equipment
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Contralateral Limb Raises
Target Body Part:	Back,Butt/Hips,Shoulders
Equipment Needed:	No Equipment
View Details >

Dumbbell Front Squat
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Dumbbells
View Details >

Dumbbell Lateral Raise
Target Body Part:	Shoulders
Equipment Needed:	Dumbbells
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Inverted Flyers
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	No Equipment
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Dumbbell Bench Press
Target Body Part:	Arms,Chest,Shoulders
Equipment Needed:	Bench,Dumbbells
View Details >

Dumbbell Front Raise
Target Body Part:	Shoulders
Equipment Needed:	Dumbbells
View Details >

Dumbbell Triceps Kickback
Target Body Part:	Arms
Equipment Needed:	Dumbbells
View Details >

Lat Pulldown
Target Body Part:	Back
Equipment Needed:	Resistance Bands/Cables
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Stability Ball Push-Up
Target Body Part:	Chest,Shoulders
Equipment Needed:	Stability Ball
View Details >

Stability Ball Reverse Extensions
Target Body Part:	Back,Butt/Hips
Equipment Needed:	Stability Ball
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Stability Ball Shoulder Stabilization
Target Body Part:	Back,Shoulders
Equipment Needed:	Stability Ball
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Standing Dumbbell Overhead Triceps Extension
Target Body Part:	Arms
Equipment Needed:	Dumbbells
View Details >

Triceps Pushdown
Target Body Part:	Arms
Equipment Needed:	Resistance Bands/Cables
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Barbell Deadlift
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Barbell
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Bent Knee Push-up
Target Body Part:	Arms,Chest,Shoulders
Equipment Needed:	No Equipment
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Bodyweight Squat
Target Body Part:	Abs,Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
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Downward-facing Dog
Target Body Part:	Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
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Glute Activation Lunges
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Mountain Climbers
Target Body Part:	Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	No Equipment
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Partner Assisted Bodyweight Squats
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Single-arm, Single-leg Romanian Dead Lift
Target Body Part:	Back,Butt/Hips
Equipment Needed:	Dumbbells
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Spider Walks
Target Body Part:	Full Body/Integrated
Equipment Needed:	No Equipment
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Supine Hip Flexor Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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V Sit Partner Rotations with Medicine Ball
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
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90 Lat Stretch
Target Body Part:	Back
Equipment Needed:	No Equipment
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Agility Ladder: Lateral Shuffle
Target Body Part:	Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	Ladder
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Alternate Leg Push-off
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	Raised Platform/Box
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Barbell Bent-over Row
Target Body Part:	Arms,Back,Full Body/Integrated,Shoulders
Equipment Needed:	Barbell
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Bodyweight Dips
Target Body Part:	Arms
Equipment Needed:	Dip bar
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BOSU^® Lateral Jumps
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	BOSU Trainer
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Box Jumps
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	Raised Platform/Box
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Childs Pose
Target Body Part:	Abs,Back,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Dumbbell Incline Press
Target Body Part:	Chest,Shoulders
Equipment Needed:	Bench,Dumbbells
View Details >

Forward Cone Jumps
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Cones
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Forward Lunge
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Forward Stepping over Cones
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	Cones
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Glute Bridge Single Leg Progression
Target Body Part:	Back,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Half-kneeling Lift (Hay Bailer)
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
View Details >

Half-Kneeling Wood Chop
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
View Details >

Hexagon Drill
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Cones
View Details >

Inchworms
Target Body Part:	Abs,Arms,Back,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	No Equipment
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Jammer - Torso Rotations
Target Body Part:	Abs,Arms,Back,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	Barbell
View Details >

Jump and Reach
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Kneeling Lat Stretch (w/bench)
Target Body Part:	Back
Equipment Needed:	Bench
View Details >

Kneeling TA Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Lateral Cone Jumps
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	Cones
View Details >

Leg Crossover Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Medicine Ball Lunge to Chest Pass
Target Body Part:	Abs,Back,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Overhead Triceps Stretch
Target Body Part:	Arms
Equipment Needed:	No Equipment
View Details >

Partner Standing Row with Resistance Tubing
Target Body Part:	Arms,Back,Butt/Hips
Equipment Needed:	Resistance Bands/Cables
View Details >

Power Clean
Target Body Part:	Full Body/Integrated
Equipment Needed:	Barbell
View Details >

Quadruped Bent-knee Hip Extensions
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Shoulder Packing
Target Body Part:	Back,Shoulders
Equipment Needed:	No Equipment
View Details >

Shoulder Stability-Mobility Series - I, Y, T, W Formations
Target Body Part:	Shoulders
Equipment Needed:	No Equipment
View Details >

Side Lunge
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Single Arm Barbell Jammer
Target Body Part:	Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	Barbell
View Details >

Single Leg Push-off
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	Raised Platform/Box
View Details >

Single Leg Squat
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Single Leg Stand
Target Body Part:	Abs
Equipment Needed:	No Equipment
View Details >

Single-leg Stand with Airex Pad
Target Body Part:	Abs
Equipment Needed:	Airex Pad
View Details >

Sprinter Pulls
Target Body Part:	Full Body/Integrated
Equipment Needed:	No Equipment
View Details >

Standing Ankle Mobilization
Target Body Part:	Legs - Calves and Shins
Equipment Needed:	No Equipment
View Details >

Standing Barbell Shrug
Target Body Part:	Back
Equipment Needed:	Barbell
View Details >

Standing Chest Stretch
Target Body Part:	Chest
Equipment Needed:	No Equipment
View Details >

Standing Dorsi-Flexion (Calf Stretch)
Target Body Part:	Legs - Calves and Shins
Equipment Needed:	No Equipment
View Details >

Standing Gate Openers (Frankensteins)
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Standing Hamstrings Curl
Target Body Part:	Abs,Legs - Thighs
Equipment Needed:	Resistance Bands/Cables
View Details >

Standing Leg Extension
Target Body Part:	Abs,Legs - Thighs
Equipment Needed:	Resistance Bands/Cables
View Details >

Standing Lift (Hay Bailer)
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
View Details >

Standing Shoulder Extension
Target Body Part:	Arms
Equipment Needed:	No Equipment
View Details >

Standing Triangle Straddle Bends
Target Body Part:	Back,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Step Stretch
Target Body Part:	Legs - Calves and Shins
Equipment Needed:	Raised Platform/Box
View Details >

Stomach Crawls
Target Body Part:	Full Body/Integrated
Equipment Needed:	No Equipment
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Sumo Rotational Squats
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Supine 90-90 Hip Rotator Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Supine Hollowing with Lower Extremity Movements
Target Body Part:	Abs
Equipment Needed:	No Equipment
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Supine Snow Angel (Wipers) Exercise
Target Body Part:	Abs,Chest,Shoulders
Equipment Needed:	No Equipment
View Details >

T Drill
Target Body Part:	Full Body/Integrated
Equipment Needed:	Cones
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Triceps Extension with Tubing (partner resisted)
Target Body Part:	Abs,Arms,Butt/Hips
Equipment Needed:	Resistance Bands/Cables
View Details >

TRX ® Atomic Push-up
Target Body Part:	Abs,Arms,Chest,Shoulders
Equipment Needed:	TRX
View Details >

TRX ® Back Row
Target Body Part:	Abs,Arms,Back
Equipment Needed:	TRX
View Details >

TRX ® Biceps Curl
Target Body Part:	Abs,Arms
Equipment Needed:	TRX
View Details >

TRX ® Hamstrings Curl
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	TRX
View Details >

TRX ® Single-arm Chest Press
Target Body Part:	Abs,Arms,Chest
Equipment Needed:	TRX
View Details >

Warrior I
Target Body Part:	Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Push-up with Single-leg Raise
Target Body Part:	Arms,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	No Equipment
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Push-up
Target Body Part:	Arms,Chest,Shoulders
Equipment Needed:	No Equipment
View Details >

Bear Crawl
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	No Equipment
View Details >

Standing Cable Rotation
Target Body Part:	Abs
Equipment Needed:	Resistance Bands/Cables
View Details >

Standing Dumbbell Hammer Curl
Target Body Part:	Arms
Equipment Needed:	Dumbbells
View Details >

Barbell High Back Squat
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Barbell
View Details >

Hip Rotations (Push-up Position)
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Standing Wood Chop
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
View Details >

Bent-Knee Sit-up / Crunches
Target Body Part:	Abs
Equipment Needed:	No Equipment
View Details >

Squat Jumps
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Standing Medicine Ball Trunk Rotations
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
View Details >

Side Plank with Bent Knee
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Stability Ball Shoulder (Glute) Bridge
Target Body Part:	Abs,Back,Butt/Hips
Equipment Needed:	Stability Ball
View Details >

Standing Cable Flyers
Target Body Part:	Chest
Equipment Needed:	Weight Machines / Selectorized
View Details >

Supine Reverse Crunches
Target Body Part:	Abs
Equipment Needed:	No Equipment
View Details >

TRX ® Assisted Side Lunge with Arm Raise
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Shoulders
Equipment Needed:	TRX
View Details >

TRX ® Suspended Knee Tucks
Target Body Part:	Abs,Chest
Equipment Needed:	TRX
View Details >

Cobra
Target Body Part:	Abs,Back
Equipment Needed:	No Equipment
View Details >

Dumbbell Deadlift
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Dumbbells
View Details >

Stability Ball Russian Twist
Target Body Part:	Abs,Back
Equipment Needed:	Stability Ball
View Details >

Lunge with Elbow Instep
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

BOSU^® Squat Jumps
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	BOSU Trainer
View Details >

Stability Ball Hamstring Curl
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Stability Ball
View Details >

TRX ® Single-arm Row
Target Body Part:	Abs,Arms,Back
Equipment Needed:	TRX
View Details >

Hip Hinge
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Barbell
View Details >

Single-arm Dumbbell Row
Target Body Part:	Back
Equipment Needed:	Bench,Dumbbells
View Details >

Dirty Dog
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Side Plank (Modified)
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Supine Reverse Marches
Target Body Part:	Abs
Equipment Needed:	No Equipment
View Details >

Barbell Bench Press
Target Body Part:	Arms,Chest,Shoulders
Equipment Needed:	Barbell,Bench
View Details >

Barbell Calf Raises
Target Body Part:	Legs - Calves and Shins
Equipment Needed:	Barbell
View Details >

Barbell Forward Lunge
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Barbell
View Details >

Barbell Jammers
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
Equipment Needed:	Barbell
View Details >

Barbell Push Press
Target Body Part:	Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
Equipment Needed:	Barbell
View Details >

Chin-ups
Target Body Part:	Arms,Back
Equipment Needed:	Pull up bar
View Details >

CKC Parascapular Exercises
Target Body Part:	Chest,Shoulders
Equipment Needed:	No Equipment
View Details >

Cycled Split-Squat Jump
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Decline Barbell Press
Target Body Part:	Arms,Chest,Shoulders
Equipment Needed:	Barbell,Bench
View Details >

Double Leg Tuck Jump
Target Body Part:	Butt/Hips
Equipment Needed:	No Equipment
View Details >

Dumbbell Preacher Curl
Target Body Part:	Arms
Equipment Needed:	Dumbbells
View Details >

Dumbbell Wrist Curl - Extension
Target Body Part:	Arms
Equipment Needed:	Bench,Dumbbells
View Details >

Dumbbell Wrist Curl - Flexion
Target Body Part:	Arms
Equipment Needed:	Bench,Dumbbells
View Details >

Dumbbell Wrist Curl - Supination / Pronation
Target Body Part:	Arms
Equipment Needed:	Bench,Dumbbells
View Details >

Forward Hurdle Run
Target Body Part:	Butt/Hips,Legs - Calves and Shins
Equipment Needed:	Hurdles
View Details >

Forward Linear Jumps
Target Body Part:	Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Forward Linear Ladder Drill
Target Body Part:	Full Body/Integrated
Equipment Needed:	Ladder
View Details >

Forward Lunge with Arm Drivers
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Glute Bridge
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Incline Reverse Lateral Dumbbell Raise
Target Body Part:	Back,Shoulders
Equipment Needed:	Bench,Dumbbells
View Details >

Kneeling Hip-flexor Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Kneeling Reverse Fly
Target Body Part:	Back,Shoulders
Equipment Needed:	Resistance Bands/Cables
View Details >

Lateral Hurdle Run
Target Body Part:	Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	Hurdles
View Details >

Lateral Neck Flexion
Target Body Part:	Neck
Equipment Needed:	No Equipment
View Details >

Lateral Over Unders
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment,Raised Platform/Box
View Details >

Lateral Shuffles
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Cones
View Details >

Lateral Zig Zags
Target Body Part:	Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	Cones
View Details >

Lunge with Overhead Press
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Lying Barbell Triceps Extensions
Target Body Part:	Arms
Equipment Needed:	Barbell,Bench
View Details >

Lying Dumbbell Pec Fly
Target Body Part:	Chest,Shoulders
Equipment Needed:	Bench,Dumbbells
View Details >

Lying Dumbbell Pullovers
Target Body Part:	Chest
Equipment Needed:	Bench,Dumbbells
View Details >

Lying Hamstrings Curl
Target Body Part:	Butt/Hips
Equipment Needed:	Weight Machines / Selectorized
View Details >

Medicine Ball Power Drops
Target Body Part:	Arms,Chest,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Medicine Ball Push-ups
Target Body Part:	Abs,Chest,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Modified Hurdler's Stretch
Target Body Part:	Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Multidirectional Ladder Drill
Target Body Part:	Full Body/Integrated
Equipment Needed:	Ladder
View Details >

Neck Flexion and Extension
Target Body Part:	Neck
Equipment Needed:	No Equipment
View Details >

Overhead Medicine Ball Slams
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Overhead Medicine Ball Throws
Target Body Part:	Butt/Hips,Full Body/Integrated,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Plank with Knee Drag
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Prone (Lying) Hamstrings Curl
Target Body Part:	Legs - Thighs
Equipment Needed:	Resistance Bands/Cables
View Details >

Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O Formation
Target Body Part:	Back,Shoulders
Equipment Needed:	No Equipment
View Details >

Pull-ups
Target Body Part:	Arms,Back
Equipment Needed:	Pull up bar
View Details >

Reverse Medicine Ball Throw
Target Body Part:	Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Seated Barbell Shoulder Press
Target Body Part:	Arms,Shoulders
Equipment Needed:	Barbell,Bench
View Details >

Seated Bent-Knee Biceps Stretch
Target Body Part:	Arms
Equipment Needed:	No Equipment
View Details >

Seated Butterfly Stretch
Target Body Part:	Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Seated Cable Press
Target Body Part:	Chest
Equipment Needed:	Resistance Bands/Cables,Weight Machines / Selectorized
View Details >

Seated Calf Stretch
Target Body Part:	Legs - Calves and Shins
Equipment Needed:	No Equipment
View Details >

Seated Decline Cable Press
Target Body Part:	Chest
Equipment Needed:	Resistance Bands/Cables,Weight Machines / Selectorized
View Details >

Seated Dumbbell Biceps Curl
Target Body Part:	Arms
Equipment Needed:	Bench,Dumbbells
View Details >

Seated Dumbbell Press
Target Body Part:	Arms,Shoulders
Equipment Needed:	Bench,Dumbbells
View Details >

Seated High Back Row
Target Body Part:	Arms,Back,Shoulders
Equipment Needed:	Resistance Bands/Cables
View Details >

Seated Incline Cable Press
Target Body Part:	Chest
Equipment Needed:	Resistance Bands/Cables,Weight Machines / Selectorized
View Details >

Seated Lat Pulldown
Target Body Part:	Back
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Leg Press
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Machine Bench Press
Target Body Part:	Chest
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Machine Biceps Curls
Target Body Part:	Arms
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Machine Close-Grip Bench Press
Target Body Part:	Arms,Chest
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Machine Close-Grip Shoulder Press
Target Body Part:	Arms,Shoulders
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Machine High Back Rows
Target Body Part:	Arms,Back
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Machine Rows
Target Body Part:	Arms,Back
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Machine Shoulder Press
Target Body Part:	Arms,Shoulders
Equipment Needed:	Weight Machines / Selectorized
View Details >

Seated Row
Target Body Part:	Arms,Back
Equipment Needed:	Resistance Bands/Cables
View Details >

Seated Side-Straddle Stretch
Target Body Part:	Abs,Back,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Seated Straddle Stretch
Target Body Part:	Back,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Seated Straddle with Side Reaches
Target Body Part:	Abs,Back,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Seated Toe Touches
Target Body Part:	Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Side Lying Hip Abduction
Target Body Part:	Butt/Hips
Equipment Needed:	No Equipment
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Side Lying Hip Adduction
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Side Lying Quadriceps Stretch
Target Body Part:	Legs - Thighs
Equipment Needed:	No Equipment
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Side Plank with Straight Leg
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
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Side-lying Arm Rolls (Db)
Target Body Part:	Abs,Shoulders
Equipment Needed:	Dumbbells,No Equipment
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Single-arm Medicine Ball Push-up
Target Body Part:	Abs,Arms,Chest,Shoulders
Equipment Needed:	Medicine Ball
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Single-leg Stand with Reaches
Target Body Part:	Abs
Equipment Needed:	Medicine Ball
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Spinal Twist with a Push-Pull Movement
Target Body Part:	Back,Chest,Shoulders
Equipment Needed:	No Equipment
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Squat Jump
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Stability Ball Sit-ups / Crunches
Target Body Part:	Abs
Equipment Needed:	Stability Ball
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Stability Ball Wall Squats
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Stability Ball
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Standing Barbell Curl
Target Body Part:	Arms
Equipment Needed:	Barbell
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Standing Barbell Shoulder Press
Target Body Part:	Arms,Shoulders
Equipment Needed:	Barbell
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Standing Calf Raises - Wall
Target Body Part:	Legs - Calves and Shins
Equipment Needed:	No Equipment
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Standing Decline Cable Flyes
Target Body Part:	Chest
Equipment Needed:	Weight Machines / Selectorized
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Standing Dumbbell Shrug
Target Body Part:	Back
Equipment Needed:	Dumbbells
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Standing Hip Abduction
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	Resistance Bands/Cables
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Standing Hip Adduction
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	Resistance Bands/Cables
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Standing Incline Cable Flyes
Target Body Part:	Chest
Equipment Needed:	Weight Machines / Selectorized
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Standing Low Cable Hip Abduction
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated
Equipment Needed:	Resistance Bands/Cables,Weight Machines / Selectorized
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Standing Low Cable Hip Adduction
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated
Equipment Needed:	Weight Machines / Selectorized
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Standing Lunge Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Standing Single-leg Cable Rotation
Target Body Part:	Abs
Equipment Needed:	Resistance Bands/Cables
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Supine Bicycle Crunches
Target Body Part:	Abs
Equipment Needed:	No Equipment
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Supine Dead Bug
Target Body Part:	Abs
Equipment Needed:	No Equipment
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Supine Hamstrings Stretch
Target Body Part:	Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
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Supine IT Band Stretch
Target Body Part:	Legs - Thighs
Equipment Needed:	No Equipment
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Supine Pelvic Tilts
Target Body Part:	Abs
Equipment Needed:	No Equipment
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Supine Rotator Cuff
Target Body Part:	Abs,Shoulders
Equipment Needed:	No Equipment
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Supine Shoulder Flexion
Target Body Part:	Shoulders
Equipment Needed:	No Equipment
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Supine Spinal Twist with Rib Grab and Progressions
Target Body Part:	Abs,Back,Chest,Shoulders
Equipment Needed:	No Equipment
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Thomas Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
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Triceps Pushdowns
Target Body Part:	Arms
Equipment Needed:	Weight Machines / Selectorized
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TRX ® Assisted Cross-over Lunge with Arm Raise
Target Body Part:	Back,Butt/Hips,Shoulders
Equipment Needed:	TRX
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TRX ® Chest Press
Target Body Part:	Abs,Arms,Chest
Equipment Needed:	TRX
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TRX ® Front Rollout
Target Body Part:	Abs
Equipment Needed:	TRX
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TRX ® Hip Press
Target Body Part:	Back,Butt/Hips,Legs - Thighs
Equipment Needed:	TRX
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TRX ® Overhead Triceps Extension
Target Body Part:	Arms
Equipment Needed:	TRX
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TRX ® Side-straddle Golf Swings
Target Body Part:	Back,Chest,Shoulders
Equipment Needed:	TRX
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TRX ® Suspended Pike
Target Body Part:	Abs,Shoulders
Equipment Needed:	TRX
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TRX ® Suspended Push-up
Target Body Part:	Arms,Chest,Shoulders
Equipment Needed:	TRX
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Upward Facing Dog
Target Body Part:	Abs,Back
Equipment Needed:	No Equipment
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V-ups
Target Body Part:	Abs
Equipment Needed:	No Equipment
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Vertical Toe Touches
Target Body Part:	Abs
Equipment Needed:	No Equipment
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Walking Lunges with Twists
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	Medicine Ball
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