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Glute bridges and single leg glute bridges
Core
Legs
Abs
Lower Back
Obliques
Gluteus
Hamstrings
Hips
Thighs
Calves
Ankles
Feet
Trainer
Equipment:
No Equipment
Glute kickback and fire hydrant
Legs
Lower Back
Gluteus
Hamstrings
Hips
Thighs
Calves
Ankles
Feet
Trainer
Equipment:
No Equipment
Lunge and reverse lunge
Legs
Lower Back
Gluteus
Hamstrings
Hips
Thighs
Calves
Ankles
Feet
Trainer
Equipment:
No Equipment
Plank and plank shoulder taps
Arms
Legs
Abs
Wrists
Biceps
Triceps
Trapezius
Shoulders
Obliques
Gluteus
Quads
Hips
Thighs
Deltoid
Inner Thighs
Toes
Forearms
Upper Chest
Trainer
Equipment:
No Equipment
Prone back extension and prone rowing
Core
Arms
Back
Abs
Trapezius
Upper Back
Lower Back
Obliques
Calves
Toes
Trainer
Equipment:
No Equipment
Romanian deadlift and single leg romanian deadlift
Back
Legs
Lower Back
Gluteus
Quads
Hamstrings
Hips
Thighs
Feet
Inner Thighs
Toes
Trainer
Equipment:
No Equipment
Side and back taps
Core
Legs
Abs
Lower Back
Obliques
Gluteus
Quads
Hamstrings
Hips
Thighs
Calves
Ankles
Feet
Inner Thighs
Toes
Trainer
Equipment:
No Equipment
Side lying leg abduction and side lying leg rotation
Legs
Gluteus
Quads
Hamstrings
Hips
Thighs
Calves
Ankles
Feet
Inner Thighs
Toes
Trainer
Equipment:
No Equipment
Squat and squat walk
Legs
Gluteus
Quads
Hamstrings
Hips
Thighs
Calves
Ankles
Feet
Inner Thighs
Toes
Trainer
Equipment:
No Equipment
Triceps push up and seated triceps extension
Core
Arms
Abs
Wrists
Biceps
Triceps
Obliques
Calves
Chest
Deltoid
Forearms
Upper Chest
Trainer
Equipment:
No Equipment
Crunches and crunches with leg lifts
Core
Abs
Obliques
Hips
Thighs
Inner Thighs
Trainer
Equipment:
No Equipment
Jogging in place - Cross knees
Legs
Gluteus
Quads
Hamstrings
Hips
Thighs
Calves
Ankles
Feet
Inner Thighs
Toes
Trainer
Equipment:
No Equipment
Lateral Squat Walks - Squat and running back
Legs
Gluteus
Quads
Hamstrings
Hips
Thighs
Calves
Ankles
Feet
Inner Thighs
Toes
Trainer
Equipment:
No Equipment
Jumping squats - Squats
Legs
Gluteus
Quads
Hamstrings
Hips
Thighs
Calves
Ankles
Feet
Inner Thighs
Toes
Trainer
Equipment:
No Equipment
Lunges - Wall squat hold
Legs
Gluteus
Quads
Hamstrings
Hips
Thighs
Calves
Ankles
Feet
Inner Thighs
Toes
Trainer
Equipment:
Wall
Glute bridges and single leg glute bridges
Core
Legs
Abs
Lower Back
Obliques
Gluteus
Hamstrings
Hips
Thighs
Calves
Ankles
Feet
Trainer
Equipment:
No Equipment
Glute kickback and fire hydrant
Legs
Lower Back
Gluteus
Hamstrings
Hips
Thighs
Calves
Ankles
Feet
Trainer
Equipment:
No Equipment
Lunge and reverse lunge
Legs
Lower Back
Gluteus
Hamstrings
Hips
Thighs
Calves
Ankles
Feet
Trainer
Equipment:
No Equipment
Plank and plank shoulder taps
Arms
Legs
Abs
Wrists
Biceps
Triceps
Trapezius
Shoulders
Obliques
Gluteus
Quads
Hips
Thighs
Deltoid
Inner Thighs
Toes
Forearms
Upper Chest
Trainer
Equipment:
No Equipment
Prone back extension and prone rowing
Core
Arms
Back
Abs
Trapezius
Upper Back
Lower Back
Obliques
Calves
Toes
Trainer
Equipment:
No Equipment
Romanian deadlift and single leg romanian deadlift
Back
Legs
Lower Back
Gluteus
Quads
Hamstrings
Hips
Thighs
Feet
Inner Thighs
Toes
Trainer
Equipment:
No Equipment
Side and back taps
Core
Legs
Abs
Lower Back
Obliques
Gluteus
Quads
Hamstrings
Hips
Thighs
Calves
Ankles
Feet
Inner Thighs
Toes
Trainer
Equipment:
No Equipment
Side lying leg abduction and side lying leg rotation
Legs
Gluteus
Quads
Hamstrings
Hips
Thighs
Calves
Ankles
Feet
Inner Thighs
Toes
Trainer
Equipment:
No Equipment
Squat and squat walk
Legs
Gluteus
Quads
Hamstrings
Hips
Thighs
Calves
Ankles
Feet
Inner Thighs
Toes
Trainer
Equipment:
No Equipment
Triceps push up and seated triceps extension
Core
Arms
Abs
Wrists
Biceps
Triceps
Obliques
Calves
Chest
Deltoid
Forearms
Upper Chest
Trainer
Equipment:
No Equipment
Crunches and crunches with leg lifts
Core
Abs
Obliques
Hips
Thighs
Inner Thighs
Trainer
Equipment:
No Equipment
Jogging in place - Cross knees
Legs
Gluteus
Quads
Hamstrings
Hips
Thighs
Calves
Ankles
Feet
Inner Thighs
Toes
Trainer
Equipment:
No Equipment
Lateral Squat Walks - Squat and running back
Legs
Gluteus
Quads
Hamstrings
Hips
Thighs
Calves
Ankles
Feet
Inner Thighs
Toes
Trainer
Equipment:
No Equipment
Jumping squats - Squats
Legs
Gluteus
Quads
Hamstrings
Hips
Thighs
Calves
Ankles
Feet
Inner Thighs
Toes
Trainer
Equipment:
No Equipment
Lunges - Wall squat hold
Legs
Gluteus
Quads
Hamstrings
Hips
Thighs
Calves
Ankles
Feet
Inner Thighs
Toes
Trainer
Equipment:
Wall
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