Bônus com mais de 200 exercícios demostrativos em vídeo

Prévia do material em texto

Mobilidade
	Mobilidade
	NOME	VIDEO
	CORPO INTEIRO
	Rotina Completa de Mobilidade	https://youtu.be/LL8zs7PoS9I
	PARTE INFERIOR
	Rotina Completa de Mobilidade	https://youtu.be/-05GsjVDFBQ
	PARTE SUPERIOR 
	Rotina Completa de Mobilidade	https://youtu.be/OUSWQgKskYM
https://youtu.be/LL8zs7PoS9Ihttps://youtu.be/-05GsjVDFBQhttps://youtu.be/OUSWQgKskYM
Pliometrico
	Exercícios Pliometricos
	NOME 	VÍDEO
	Plyo Push Up Déficit	https://youtu.be/zeEXu4yFykw
	Obstacle Circuit Hops	https://youtu.be/5ODr5nZJDy4
	Knneling Single Leg Jump	https://youtu.be/c1wTJhy25VY
	Single Leg Deadlifit Hops	https://youtu.be/NbvMcpjbktI
	Banded Assisted Burpees	https://youtu.be/NtQ9HwGWhoQ
	Alternate Leg Bounding	https://youtu.be/qGy5Zrx5B3I
	Plyo Push Up Paralette	https://youtu.be/MT8vAilgyx0
	Lareral Hops	https://youtu.be/_8OVR4JHYX0
	Beach Over Hops	https://youtu.be/vStpr1hcR5Y
https://youtu.be/zeEXu4yFykwhttps://youtu.be/5ODr5nZJDy4https://youtu.be/c1wTJhy25VYhttps://youtu.be/NbvMcpjbktIhttps://youtu.be/NtQ9HwGWhoQhttps://youtu.be/qGy5Zrx5B3Ihttps://youtu.be/MT8vAilgyx0https://youtu.be/_8OVR4JHYX0https://youtu.be/vStpr1hcR5Y
Ativação
	ATIVAÇÃO
	NOME 	VÍDEO
	CORE
	Elbow Plank Star 	https://youtu.be/iyXzMXZs9bI
	Elbow Plank Posterior Tilt	https://youtu.be/SmoWfgZsNbk
	Elbow Side Plank Rotation	https://youtu.be/T8qH-mnxO7M
	Plank Ring Hold	https://youtu.be/ElgpoZ8P0Dw
	Plank with Trunk Rotation	https://youtu.be/bf_N8g--BMM
	FitBall Rollout	https://youtu.be/IfbLbSw5MAA
	3 Position Pallof Press 	https://youtu.be/zQitQzPdcLw
	HK Rotantion Band	https://youtu.be/7ywyRO0hdqg
	Tall Knneling Face Pull Band	https://youtu.be/jioYnJhxVBk
	Scapula Pull Up Hold 	https://youtu.be/8lWd3UdDwGU
	Wall Sit With Reach	https://youtu.be/1lgVHpC2agU
	Single Arm Ring Row Hold	https://youtu.be/BhIAx9vVVN0
	Quadruped T-spine Rotation with Reach	https://youtu.be/Z45Vn8iGIHQ
	Double Kb Plank	https://youtu.be/1UB-2_DzS0w
	Cossack Squat + Lunge 	https://youtu.be/YXxeU4CqHJM
	Hip Extesion Band	https://youtu.be/yER_dkJKixg
	Scapula Pull	https://youtu.be/3zF53cQXZdA
	Down Touch Toes	https://youtu.be/OxKbXEfHgzc
	Squat Bottom Position Rotation with Reach	https://youtu.be/VGSmbvwMtms
	Inverted Ring Row Retraction-Atraction	https://youtu.be/RjwHgAacLhs
	Inverted Ring Row Hold	https://youtu.be/r1-Z_5IjrEE
	Single Leg Hip Thrust 	https://youtu.be/xT-76ocgfU0
	Half Strict TTB	https://youtu.be/Wtd2Td8o8TQ
	Tall Knneling Scapula Band	https://youtu.be/uKJk8a4a5SQ
	Both Elevated Split Squat	https://youtu.be/5pmLtrJLqVk
	Shoulder Rehab	https://youtu.be/xVrOpf-aakA
	1 Leg SLDL + Knne lift	https://youtu.be/CTXbXyPHgXA
	ROTINA de ATIVAÇÃO
	Lower Body Activation Routine	https://youtu.be/R5ur7XQ4vGM
	Activation And Strength	https://youtu.be/XgoREVrlVzA
	Kang Squat	https://youtu.be/aTonvbG7IY0
	Reverse Lunge + Knee Lift	https://youtu.be/VMZN7nR4hOw
	Barbell Bench Over Row	https://youtu.be/zPMYThD4TeI
	Hollow Leg-Arm Alternate	https://youtu.be/YGF5GAKc6xY
	Banded Bench Over Row	https://youtu.be/CLgtAEEJiro
	Cossack To Cossack	https://youtu.be/WCxfycGBe0M
	Hang Medball Clean 	https://youtu.be/qLapafs_wUc
	Full Bridge	https://youtu.be/_wjgUb5i3t8
	Banded Press FTN / BTN	https://youtu.be/yaHuEBE8whA
	3 Pos. Squat Band Face Pull	https://youtu.be/6bLILqrttHU
	Feet Banded RDL - 	https://youtu.be/tBwb4CLqxb4
	Stradlle Press	https://youtu.be/ScIzbqj98Kc
	Stradle Press with MB	https://youtu.be/mx8My3-H4pU
	PVC OH Kang Squat	https://youtu.be/05aUJ2E0R3Y
	Squat Flow + Trunk Rotation	https://youtu.be/MqFSJt3PQNk
	FitBall Hip Extension	https://youtu.be/EYF2hea-6K0
	Fitball Leg Curl	https://youtu.be/f8BCjG2SHrQ
	FitBall Hip Leg Curl Hip Extension	https://youtu.be/iJDsjw_u970
	Psoas March 	https://youtu.be/k_vt3lwZuPA
https://youtu.be/iyXzMXZs9bIhttps://youtu.be/yER_dkJKixghttps://youtu.be/3zF53cQXZdAhttps://youtu.be/ElgpoZ8P0Dwhttps://youtu.be/OxKbXEfHgzchttps://youtu.be/VGSmbvwMtmshttps://youtu.be/RjwHgAacLhshttps://youtu.be/r1-Z_5IjrEEhttps://youtu.be/xT-76ocgfU0https://youtu.be/Wtd2Td8o8TQhttps://youtu.be/uKJk8a4a5SQhttps://youtu.be/jioYnJhxVBkhttps://youtu.be/5pmLtrJLqVkhttps://youtu.be/R5ur7XQ4vGMhttps://youtu.be/xVrOpf-aakAhttps://youtu.be/XgoREVrlVzAhttps://youtu.be/CTXbXyPHgXAhttps://youtu.be/aTonvbG7IY0https://youtu.be/VMZN7nR4hOwhttps://youtu.be/zPMYThD4TeIhttps://youtu.be/YGF5GAKc6xYhttps://youtu.be/CLgtAEEJirohttps://youtu.be/SmoWfgZsNbkhttps://youtu.be/WCxfycGBe0Mhttps://youtu.be/qLapafs_wUchttps://youtu.be/_wjgUb5i3t8https://youtu.be/yaHuEBE8whAhttps://youtu.be/T8qH-mnxO7Mhttps://youtu.be/bf_N8g--BMMhttps://youtu.be/6bLILqrttHUhttps://youtu.be/tBwb4CLqxb4https://youtu.be/ScIzbqj98Kchttps://youtu.be/mx8My3-H4pUhttps://youtu.be/8lWd3UdDwGUhttps://youtu.be/05aUJ2E0R3Yhttps://youtu.be/MqFSJt3PQNkhttps://youtu.be/EYF2hea-6K0https://youtu.be/f8BCjG2SHrQhttps://youtu.be/IfbLbSw5MAAhttps://youtu.be/iJDsjw_u970https://youtu.be/k_vt3lwZuPAhttps://youtu.be/zQitQzPdcLwhttps://youtu.be/7ywyRO0hdqghttps://youtu.be/1lgVHpC2agUhttps://youtu.be/BhIAx9vVVN0https://youtu.be/Z45Vn8iGIHQhttps://youtu.be/1UB-2_DzS0whttps://youtu.be/YXxeU4CqHJM
CrossFit
	Movimentos de CrossFit
	NOME	VÍDEO
	PESO CORPORAL
	Air Squat	https://youtu.be/C_VtOYc6j5c
	Pistol	https://youtu.be/qDcniqddTeE
	Walking Lunge	https://youtu.be/L8fvypPrzzs
	Push Up 	https://youtu.be/_l3ySVKYVJ8
	Burpee	https://youtu.be/TU8QYVW0gDU
	V-Sit Up	https://youtu.be/Mk4zCq9b6hU
	Hollow Rock	https://youtu.be/p7j02V1fIzU
	Ring Row	https://youtu.be/xhlReCpAE9k
	Kipping HSPU	https://youtu.be/InRvHNUOlSs
	Wall walking	https://youtu.be/2TnX8j29tRY
	Hand Stand Walking	https://youtu.be/I5p2VVDupq8
	Ring Dip	https://youtu.be/Vt0lO4jpIDo
	Strict Muscle up	https://youtu.be/rtF51pQB6Wc
	Skin de Cat 	https://youtu.be/avlj56L_E-A
	Pull Up	https://youtu.be/aAggnpPyR6E
	Abmat Sit up	https://youtu.be/_HDZODOx7Zw
	Toes to Bar (T2B)	https://youtu.be/_03pCKOv4l4
	kipping Pull Up	https://youtu.be/r45xLlH7r_M
	Bar Dip	https://youtu.be/eERwCQHZqfA
	Strict chest to bar (C2B)	https://youtu.be/PmdNNN8nLGI
	Ring Push up	https://youtu.be/FRiiZRhapeU
	Pull Up butterfly	https://youtu.be/OenVG15QMj8
	L Sit hold	https://youtu.be/DemH-mw1O9I
	LegLess Rope Climb	https://youtu.be/rfr-Tw3Pxh8
	Rope Climb 	https://youtu.be/qFE7pgOrj5w
	LPO
	Front Squat	https://youtu.be/m4ytaCJZpl0
	Back Squat	https://youtu.be/ultWZbUMPL8
	Over Head Squat	https://youtu.be/RD_vUnqwqqI
	Over Head Lunge	https://youtu.be/m6MczOv_Ayg
	Front Rack Lunge	https://youtu.be/f3WLs_HutLw
	Back Rack Lunge	https://youtu.be/ZPoMxOrIeO4
	Good Morning	https://youtu.be/YA-h3n9L4YU
	Deadlift	https://youtu.be/op9kVnSso6Q
	Sumo Deadlift	https://youtu.be/wQHSYDSgDn8
	Bench Press	https://youtu.be/XSza8hVTlmM
	Floor Press	https://youtu.be/6G-fNatzuSk
	Shoulder Press	https://youtu.be/xe19t2_6yis
	Push Press	https://youtu.be/X6-DMh-t4nQ
	Push Jerk	https://youtu.be/V-hKuAfWNUw
	Split Jerk	https://youtu.be/PsiO8lZTU2I
	Snatch	https://youtu.be/9xQp2sldyts
	Hang Snatch	https://youtu.be/oTlSsPZaewg
	Snatch Balance	https://youtu.be/XuFaD1sAVGI
	Clean	https://youtu.be/EKRiW9Yt3Ps
	Power Clean	https://youtu.be/GVt4uQ0sDJE
	Hang Power Clean	https://youtu.be/_iUFG1-H7d0
	Hang Squat Clean	https://youtu.be/TjTEOme9fvw
	Clean & Split Jerk	https://youtu.be/z-a7HsqPmuo
	Hang Clean and Push Jerk	https://youtu.be/effHyYyGIdc
	Power Clean and Jerk	https://youtu.be/Cw0YyyJ8Tgw
	Clean and Push Jerk	https://youtu.be/Ruu0F2oWwfU
	Sumo Deadlift High Pull	https://youtu.be/o6QniJ9FaGA
	 Trhuster	https://youtu.be/aea5BGj9a8Y
	DUMBELL (Halteres)
	Dumbell Press	https://youtu.be/AqzDJHxynwo
	Dumbell Push Press	https://youtu.be/MqvN10OF5fo
	Dumbell Push Jerk	https://youtu.be/QhvxG1YWe_o
	Dumbell Trhuster	https://youtu.be/M5gEwLTtWbg
	Dumbell Snatch	https://youtu.be/R0mhHuVrLHA
	Dumbell Hang Snatch	https://youtu.be/BxoGj6GM_LU
	Dumbell Hang Power Snatch	https://youtu.be/JXNPBnzBCt0
	Turquish Get-up (TGU)	https://youtu.be/-_zTytmHM94
	Dumbell Power Clean	https://youtu.be/vh0Tj7G4k0c
	Dumbell Hang Clean	https://youtu.be/loJGqTGkXEo
	Dumbel Hang Power Clean	https://youtu.be/myc1taX-uBs
	Dumbell Swing	https://youtu.be/uB-fq0HqGK0
	Dumbell Split Jerkhttps://youtu.be/KpE5v62Qnbk
	DB Overhead Walking Lunge	https://youtu.be/JXNPBnzBCt0
	Dumbell Front Rack Lunge	https://youtu.be/7EmwtpAI8cM
	Db Power Clean and Push Jerk	https://youtu.be/VQsrEfbfDOo
	Db Clean and Split Jerk	https://youtu.be/EO04OpExQTc
	Db Clean and Push Jerk	https://youtu.be/olYaqKBXxb4
	Db Hang Clean and Push Jerk	https://youtu.be/hTtXNkoqHyY
	KETLEBELL
	Ketlebell Swing	https://youtu.be/vdezTMulJ-k
	Ketlebell Snatch	https://youtu.be/ZQccQg4kDf8
	MEDICINE BALL
	Medicine ball Clean	https://youtu.be/-nk0GqeSTJs
	Slam Ball	https://youtu.be/ePo39a3mSfk
	Wall Ball 	https://youtu.be/fpUD0mcFp_0
	CÍCLICOS
	Rowing	https://youtu.be/S7HEm-fd534
	Single Under	https://youtu.be/hCuXYrTOMxI
	Double Under	https://youtu.be/-tF3hUsPZAI
https://youtu.be/C_VtOYc6j5chttps://youtu.be/_03pCKOv4l4https://youtu.be/r45xLlH7r_Mhttps://youtu.be/eERwCQHZqfAhttps://youtu.be/PmdNNN8nLGIhttps://youtu.be/FRiiZRhapeUhttps://youtu.be/OenVG15QMj8https://youtu.be/DemH-mw1O9Ihttps://youtu.be/m4ytaCJZpl0https://youtu.be/ultWZbUMPL8https://youtu.be/RD_vUnqwqqIhttps://youtu.be/_l3ySVKYVJ8https://youtu.be/L8fvypPrzzshttps://youtu.be/TU8QYVW0gDUhttps://youtu.be/qDcniqddTeEhttps://youtu.be/rtF51pQB6Wchttps://youtu.be/rfr-Tw3Pxh8https://youtu.be/m6MczOv_Ayghttps://youtu.be/f3WLs_HutLwhttps://youtu.be/qFE7pgOrj5whttps://youtu.be/I5p2VVDupq8https://youtu.be/2TnX8j29tRYhttps://youtu.be/Mk4zCq9b6hUhttps://youtu.be/avlj56L_E-Ahttps://youtu.be/ZPoMxOrIeO4https://youtu.be/YA-h3n9L4YUhttps://youtu.be/op9kVnSso6Qhttps://youtu.be/xe19t2_6yishttps://youtu.be/X6-DMh-t4nQhttps://youtu.be/V-hKuAfWNUwhttps://youtu.be/9xQp2sldytshttps://youtu.be/EKRiW9Yt3Pshttps://youtu.be/GVt4uQ0sDJEhttps://youtu.be/xhlReCpAE9khttps://youtu.be/PsiO8lZTU2Ihttps://youtu.be/_iUFG1-H7d0https://youtu.be/wQHSYDSgDn8https://youtu.be/TjTEOme9fvwhttps://youtu.be/oTlSsPZaewghttps://youtu.be/XuFaD1sAVGIhttps://youtu.be/XSza8hVTlmMhttps://youtu.be/6G-fNatzuSkhttps://youtu.be/z-a7HsqPmuohttps://youtu.be/effHyYyGIdchttps://youtu.be/p7j02V1fIzUhttps://youtu.be/Cw0YyyJ8Tgwhttps://youtu.be/Ruu0F2oWwfUhttps://youtu.be/o6QniJ9FaGAhttps://youtu.be/aea5BGj9a8Yhttps://youtu.be/AqzDJHxynwohttps://youtu.be/QhvxG1YWe_ohttps://youtu.be/MqvN10OF5fohttps://youtu.be/M5gEwLTtWbghttps://youtu.be/R0mhHuVrLHAhttps://youtu.be/-_zTytmHM94https://youtu.be/InRvHNUOlSshttps://youtu.be/vh0Tj7G4k0chttps://youtu.be/uB-fq0HqGK0https://youtu.be/KpE5v62Qnbkhttps://youtu.be/loJGqTGkXEohttps://youtu.be/BxoGj6GM_LUhttps://youtu.be/myc1taX-uBshttps://youtu.be/JXNPBnzBCt0https://youtu.be/JXNPBnzBCt0https://youtu.be/7EmwtpAI8cMhttps://youtu.be/VQsrEfbfDOohttps://youtu.be/Vt0lO4jpIDohttps://youtu.be/EO04OpExQTchttps://youtu.be/olYaqKBXxb4https://youtu.be/hTtXNkoqHyYhttps://youtu.be/vdezTMulJ-khttps://youtu.be/ZQccQg4kDf8https://youtu.be/fpUD0mcFp_0https://youtu.be/ePo39a3mSfkhttps://youtu.be/-nk0GqeSTJshttps://youtu.be/S7HEm-fd534https://youtu.be/hCuXYrTOMxIhttps://youtu.be/aAggnpPyR6Ehttps://youtu.be/-tF3hUsPZAIhttps://youtu.be/_HDZODOx7Zw
TRX
	TRX 
	NOME	VÍDEO
	Sequencia de exercícios com TRX	https://www.youtube.com/watch?v=RNoS20NSXSI
https://www.youtube.com/watch?v=RNoS20NSXSI
Força Funcional
	Força Funcional
	NOME	VÍDEO
	Dynamic Load Bench Press 	https://www.youtube.com/watch?v=etPNQ-CQLW0&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Banded Single Leg Dumbbell Romanian Deadlift	https://www.youtube.com/watch?v=CzKrJ55Lsd8&index=2&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Tall Kneeling Z Press KB Bottom Up	https://www.youtube.com/watch?v=rcpFdroa8_A&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=3
	Z Press Bottom up 	https://www.youtube.com/watch?v=FZnT2Dm-MM0&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=4
	Half Kneeling Double Kettlebell Bottom up Press	https://www.youtube.com/watch?v=IoGfLT_8cPA&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=5
	D-ball Single Dumbbell Chest Press	https://www.youtube.com/watch?v=QwHkscDRSfU&index=6&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Goblet Skater Squat	https://www.youtube.com/watch?v=MKfX5myneME&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=7
	Double Kettlebell Banded Sumo Deadlift	https://www.youtube.com/watch?v=Utf3cdxmobQ&index=8&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Cross Body Kettlebell Pendlay Rows 	https://www.youtube.com/watch?v=12yPKfUjzKA&index=9&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Half Kneeling Double Arnold Press	https://www.youtube.com/watch?v=NXh5cf8t6NQ&index=10&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Plank Frontal Raise Row Lateral Raise	https://www.youtube.com/watch?v=KhjR_mV9VtA&index=11&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Plank 3 Point Raises	https://www.youtube.com/watch?v=yIOyRs5zTFo&index=12&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Rotational Dumbbell Rows	https://www.youtube.com/watch?v=P8u2TP07BU0&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=13
	Dumbbell Fly to Row	https://www.youtube.com/watch?v=dd3eV_hS_ZY&index=14&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Dumbbell Plank Push ups Front Raise Alternated	https://www.youtube.com/watch?v=89X8-XUkXik&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=15
	Elbowing Dumbbell Row	https://www.youtube.com/watch?v=uRZvFkjG1mo&index=16&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Plank Push ups Rotational Row	https://www.youtube.com/watch?v=dx35psjUtzg&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=17
	Double Dumbbell Bulgarian Split Squat Snatch	https://www.youtube.com/watch?v=UXZRRmlZ2iA&index=18&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Double Dumbbell Bulgarian Split Squat Clean & Press	https://www.youtube.com/watch?v=Wu3xndcqd-o&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=19
	Bulgarian Split Squat Y Band Contralateral	https://www.youtube.com/watch?v=aOhmGCuJbr4&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=20
	Double Dumbbell Reverse Rack Cossak Squat	https://www.youtube.com/watch?v=4fMuAC-Tta4&index=21&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Double Dumbbell Front Rack Cossack Squat	https://www.youtube.com/watch?v=slvjoEAleG0&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=22
	Single Kettlebell Over Head Contralateral Bulgarian Split Squa	https://www.youtube.com/watch?v=rebmrhktMjA&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=23
	Single Kettlebell Over Head Homolateral Bulgarian Split Squat	https://www.youtube.com/watch?v=D8Qo-xt_GpE&index=24&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Barbell Over Head Bulgarian Split Squat 	https://www.youtube.com/watch?v=WaZDFD7zEW4&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=25&spfreload=10
	Double Kettlebell Over Head Bulgarian Split Squat	https://www.youtube.com/watch?v=QWU-_n5MpQo&index=26&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Mix Rack Over Head Contralateral Lunges & Reverse	https://www.youtube.com/watch?v=j1TG1-fmAxo&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=28
	Half Kneeling Kettlebell Press Banded Row Hold	https://www.youtube.com/watch?v=Uhs71aLoimc&index=29&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Tall Kneeling Kettlebell Bottom up Press Banded Pull Hold	https://www.youtube.com/watch?v=9Z1BaOdrx7w&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=30
	Tall Kneeling Kettlebell Press Banded Pull Hold 	https://www.youtube.com/watch?v=Twn1r_ZjL9E&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=31
	Lateral Ring Stir the Pot	https://www.youtube.com/watch?v=cZNy2aVPH8w&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=32
	Ring Stir the Pot	https://www.youtube.com/watch?v=1rr1tPaanrg&index=33&list
=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Tall Kneeling Step up&down Double Kettlebell Over Head	https://www.youtube.com/watch?v=OhjJVFb7v8w&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=34
	Double Kettlebell Over Head Alternated Tall Kneeling Step up&down	https://www.youtube.com/watch?v=Ba9w-EVMXbs&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=35&spfreload=10
	Double Kettlebell Front Rack Tall Kneeling Ste up&down 	https://www.youtube.com/watch?v=Eq8GWhaienc&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=36
	Single Leg Wall Kettlebell Deadlift	https://www.youtube.com/watch?v=qoIcScO9yf8&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=37
	Cross Body Single Leg Wall KettlebellDeadlift	https://www.youtube.com/watch?v=MiNf56Oprek&index=38&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Banded Leg Adduction	https://www.youtube.com/watch?v=amNYoJjdy10&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=39
	Single Kettlebell Floor Press Banded Row Hold	https://www.youtube.com/watch?v=0yGMsq7ArWk&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=40
	Mix Rack Dumbbell Curl & Filly Press 	https://www.youtube.com/watch?v=3eMShdl1H7A&index=41&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Banded Landmine Goblet Squat 	https://www.youtube.com/watch?v=yrN25vna0iM&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=42
	Double Dumbbell Romanian Deadlift	https://www.youtube.com/watch?v=SiWHacUziKk&index=43&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Banded Leg Abduction	https://www.youtube.com/watch?v=9nzBfZowytg&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=44
	Half Seated Legs Abduction Theraband	https://www.youtube.com/watch?v=ExR-GCpxvgg&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=45
	Kettlebell Banded Sumo Deadlift High Pull 	https://www.youtube.com/watch?v=WaIKJWzDdN4&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=46
	Rotational Back Extension	https://www.youtube.com/watch?v=f45nRwagq70&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=47
	Pat Press	https://www.youtube.com/watch?v=sFRummivgIc&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=48
	Banded Russian Swing	https://www.youtube.com/watch?v=f122W1pyN6Q&index=49&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Side Plank Dumbbell Lateral Raise 	https://www.youtube.com/watch?v=OAGKmxL6SGk&index=50&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Banded Power Kettlebell Deadlift 	https://www.youtube.com/watch?v=1sGLLErzlZg&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=51
	Double Kettlebell Rack Clean & Press Alternate 	https://www.youtube.com/watch?v=JowKmw1qdmE&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=52
	Double Kettlebell Rack Snatch Alternate	https://www.youtube.com/watch?v=yKBzF46o3iA&index=53&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Side Bench Lateral Raise	https://www.youtube.com/watch?v=CVpZbF7ULzE&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=54
	Bench Triceps Curl	https://www.youtube.com/watch?v=UaYMJgNoshY&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=55
	Mix Grip Strict Toes to Bar	https://www.youtube.com/watch?v=83CoLAXOtgw&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=56
	Mix Grip Strict Pull ups	https://www.youtube.com/watch?v=t8GRp3De9TM&index=57&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Strict Pull ups Behind The Neck	https://www.youtube.com/watch?v=gQAHqAmOhNM&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=58
	Feet Elevated Single Kettlebell Front Rack Contralateral Split Squat	https://www.youtube.com/watch?v=rJL8kflCwwQ&index=59&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Feet Elevated Single Kettlebell Front Rack Homolateral Split Squat	https://www.youtube.com/watch?v=tXmeKLNLr7c&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=60
	Single Kettlebell Cross Body Lateral Step	https://www.youtube.com/watch?v=0gXCEkN7Bio&index=61&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Reverse Rack Double Dumbbell Squat	https://www.youtube.com/watch?v=lw3ztVmA4eU&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=62
	Single Dumbbell Single Leg Contralateral RDL Clean and Press	https://www.youtube.com/watch?v=22XboXtEB7Q&index=63&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Single Dumbbell Single Leg Homolateral RDL Clean and Press	https://www.youtube.com/watch?v=eR5Usgg7AeI&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=64
	Double Dumbbell Cross Body lateral Step 	https://www.youtube.com/watch?v=dBE_1BQlZ74&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=65
	GHD Razor Curl	https://www.youtube.com/watch?v=U9X9gDLxLfE&index=66&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Tall Kneeling Banded Hip Trust 	https://www.youtube.com/watch?v=--MMJdTvgQ4&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=67
	Goblet Reverse Lunges Alternat	https://www.youtube.com/watch?v=_tmexMNXe48&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=68
	Single Dumbbell High Pull	https://www.youtube.com/watch?v=N8jI_CUq0dU&index=69&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Single Dumbbell High Pull & Press 	https://www.youtube.com/watch?v=-TBmWt-FO0Y&index=70&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Single Dumbbell Front Raises 	https://www.youtube.com/watch?v=liBGOJrbxzM&index=71&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Double Dumbbell Front Raises 	https://www.youtube.com/watch?v=RXJ5j018lF4&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=72
	Single Dumbbell Hammer Lateral Raises	https://www.youtube.com/watch?v=z0r4vhTDwIU&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=73
	Hammer Lateral Raise	https://www.youtube.com/watch?v=scEOKm7Ai6g&index=74&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Double Dumbbell Swing Snatch 	https://www.youtube.com/watch?v=DuqykuKdAAM&index=75&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Double Dumbbell Swing Clean & Press	https://www.youtube.com/watch?v=EOhnJnuUeOg&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=76&spfreload=10
	90 Degrees Lateral Raises	https://www.youtube.com/watch?v=gy9v9UJB4k4&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=77
	90 Degrees Cuban Press	https://www.youtube.com/watch?v=oj6K8oulesk&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=78
	Barbell Overhead Split Squat	https://www.youtube.com/watch?v=ClUiyvQuik4&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=79
	Rower Pike Ups	https://www.youtube.com/watch?v=xiJKA31cn1s&index=80&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Double Kettlebell Mix Rack alternate	https://www.youtube.com/watch?v=DYhjMX8QX5M&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=81
	Double Kettlebell Clean & Jerk Complex 	https://www.youtube.com/watch?v=UdzC-QXSD84&index=82&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Double Kettlebell Tall Clean	https://www.youtube.com/watch?v=kj9emnvUOOE&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=83
	Single Kettlebell Clean Complex	https://www.youtube.com/watch?v=YxrQ2vogDfA&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=84
	Single Kettlebell 3 Position 3 Press complex 	https://www.youtube.com/watch?v=QeOpheB5okY&index=85&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Goblet Sumo Squat	https://www.youtube.com/watch?v=QlTfIhckb7E&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=86
	Double Kettlebell Overhead Drop Front Reverse Lunges	https://www.youtube.com/watch?v=1lRvQEf6j6w&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=87
	Zottman Curl	https://www.youtube.com/watch?v=J3xomIevoJk&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=88
	Single Arm Plank Band pull hold	https://www.youtube.com/watch?v=-kCVFd63amo&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=89
	Dynamic Plank Hold	https://www.youtube.com/watch?v=tv7cuRAWzvw&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=90
	Kettlebell Plank Single Rows	https://www.youtube.com/watch?v=y9UJ-LdzNIo&index=91&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Dumbbell Floor Triceps Raises	https://www.youtube.com/watch?v=PegOFP9YvGM&index=92&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Dynamic Band Rows	https://www.youtube.com/watch?v=TU-46at1cgQ&index=93&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Half Kneeling Single Kettlebell Press Band Pull hold	https://www.youtube.com/watch?v=0yZmx9iYYJs&index=94&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Dumbbell Pullover	https://www.youtube.com/watch?v=KvX99V-O4ds&index=95&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Dumbbell Fly Bench Press	https://www.youtube.com/watch?v=MxNyzVe1o1c&index=96&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Half Seated Dumbbell Triceps Curl	https://www.youtube.com/watch?v=vXyX3wunG50&index=97&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Half Kneeling Barbell Press	https://www.youtube.com/watch?v=aTqsCd2164g&index=98&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Half Kneeling Barbell Press Behind the Neck	https://www.youtube.com/watch?v=jnqVJapYOS4&index=99&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
	Half Kneeling Banded Barbell Press 	https://www.youtube.com/watch?v=sFYrbREnwR0&index=100&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
https://www.youtube.com/watch?v=etPNQ-CQLW0&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube.com/watch?v=NXh5cf8t6NQ&index=10&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube.com/watch?v=KhjR_mV9VtA&index=11&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube.com/watch?v=yIOyRs5zTFo&index=12&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube.com/watch?v=P8u2TP07BU0&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=13https://www.youtube.com/watch?v=dd3eV_hS_ZY&index=14&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube.com/watch?v=89X8-XUkXik&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=15https://www.youtube.com/watch?v=uRZvFkjG1mo&index=16&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube.com/watch?v=dx35psjUtzg&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=17https://www.youtube.com/watch?v=UXZRRmlZ2iA&index=18&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube.com/watch?v=Wu3xndcqd-o&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=19https://www.youtube.com/watch?v=CzKrJ55Lsd8&index=2&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube.com/watch?v=aOhmGCuJbr4&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=20https://www.youtube.com/watch?v=4fMuAC-Tta4&index=21&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube.com/watch?v=slvjoEAleG0&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=22https://www.youtube.com/watch?v=rebmrhktMjA&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=23https://www.youtube.com/watch?v=D8Qo-xt_GpE&index=24&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube.com/watch?v=WaZDFD7zEW4&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=25&spfreload=10https://www.youtube.com/watch?v=QWU-_n5MpQo&index=26&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube.com/watch?v=1rr1tPaanrg&index=33&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube.com/watch?v=OhjJVFb7v8w&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=34https://www.youtube.com/watch?v=j1TG1-fmAxo&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=28https://www.youtube.com/watch?v=rcpFdroa8_A&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=3https://www.youtube.com/watch?v=Uhs71aLoimc&index=29&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube.com/watch?v=9Z1BaOdrx7w&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=30https://www.youtube.com/watch?v=Twn1r_ZjL9E&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=31https://www.youtube.com/watch?v=cZNy2aVPH8w&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=32https://www.youtube.com/watch?v=Ba9w-EVMXbs&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=35&spfreload=10https://www.youtube.com/watch?v=Eq8GWhaienc&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=36https://www.youtube.com/watch?v=qoIcScO9yf8&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=37https://www.youtube.com/watch?v=MiNf56Oprek&index=38&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube.com/watch?v=amNYoJjdy10&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=39https://www.youtube.com/watch?v=0yGMsq7ArWk&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=40https://www.youtube.com/watch?v=FZnT2Dm-MM0&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=4https://www.youtube.com/watch?v=3eMShdl1H7A&index=41&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube.com/watch?v=yrN25vna0iM&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=42https://www.youtube.com/watch?v=SiWHacUziKk&index=43&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube.com/watch?v=9nzBfZowytg&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=44https://www.youtube.com/watch?v=ExR-GCpxvgg&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=45https://www.youtube.com/watch?v=WaIKJWzDdN4&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=46https://www.youtube.com/watch?v=f45nRwagq70&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=47https://www.youtube.com/watch?v=sFRummivgIc&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=48https://www.youtube.com/watch?v=f122W1pyN6Q&index=49&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube.com/watch?v=OAGKmxL6SGk&index=50&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube.com/watch?v=IoGfLT_8cPA&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=5https://www.youtube.com/watch?v=1sGLLErzlZg&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=51https://www.youtube.com/watch?v=JowKmw1qdmE&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=52https://www.youtube.com/watch?v=yKBzF46o3iA&index=53&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube.com/watch?v=CVpZbF7ULzE&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=54https://www.youtube.com/watch?v=UaYMJgNoshY&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=55https://www.youtube.com/watch?v=83CoLAXOtgw&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=56https://www.youtube.com/watch?v=t8GRp3De9TM&index=57&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube.com/watch?v=gQAHqAmOhNM&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=58https://www.youtube.com/watch?v=rJL8kflCwwQ&index=59&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUihttps://www.youtube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