00:39

Triple 7 hip thrust

00:16

T row cable

00:14

Supported standing cable row

00:15

Seated supported cable row

00:21

Supported seated single row

00:18

DB upright row

00:19

Plate front raises

00:12

Dual cable pull

00:19

Dual cable pull (twist)

00:18

Half kneeling face pull variation

00:17

Standing facepull

00:22

Half kneeling face pull

00:20

supported cable pull back

00:19

Supported cable pull down

00:15

Alternating front raises

00:17

Cable back pull

00:18

Cable upright row

00:20

Cable front raises

00:19

Cable pull over head

00:17

Seated cable raises

00:17

Cable standing lateral raises

00:14

Cable over head tri extension

00:14

Cable supported tri extension

00:17

Cable bi curl

00:12

Inverted row

00:14

Supported chest biceps curl

00:14

Supported back hammers

00:14

Supported back bi curl

21:34

Yoga stretch | Hip Opener

00:19

Side plank

00:18

DB bird dog

00:14

Seated banded abduction

00:18

Deadhang

00:14

Elevated single knee tuck

00:17

Elevated feet march

00:14

Plank DB tri kick

00:15

Half plank DB tri kick

00:14

Plank cable pull

00:13

Cable pull half plank

00:22

Boat pose

00:12

Elevated MC

00:14

MC (beginners)

00:21

Sit ups

00:09

Cable single tri extension

00:13

Single cable tri extension (reversed grip)

00:19

Cable tri extension

00:21

Cable overhead tri extension

00:18

Standing shoulder press

00:16

Cable hip hinge (no tempo)

00:18

Cable hip hinge (pause on top)

00:20

Banded lateral walk

00:18

Standing banded abduction

00:15

Banded table top cross kick (ankle weight)

00:16

Table top cross kick (ankle weight)

00:25

Single bridge leg reach

00:13

Single bridge BW

00:18

Seated leg curl (no tempo)

00:15

Hip abduction no tempo

00:16

Hip abduction (hip up variation)

00:20

Rowing machine - cardio