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Strength Training

Squat Variation (Knee emphasis)

barbell back squat
00:43
barbell front squat
00:46
zombie squats with arms crossed
00:26
zombie squats
00:28
overhead squat
00:34
dumbell single leg overhead press
00:26
goblet squat
00:40
dumbell split squats
00:28

Vertical Pull (Bilateral)

Pull up with band
00:48
chinups
00:55

Vertical Press (Unilateral)

bodyweight sprint RDL
00:52
single leg good mornings
00:50
single leg barbell RDL
00:57
single arm dumbell clean and split jerk
00:38
dumbell single arm single leg rdl
01:06
dumbell double arm single leg rdl
01:09

Hurdle 

Swiss ball SA DB vertical press
00:38
dumbell single leg single arm overhead press
00:43
dumbell single leg overhead press
00:26
dumbell single arm overhead press
00:33
barbell single leg overhead press
01:02
single arm vertical press
00:32

Hip Dominent (Unilateral)

Horizontal Push (Bilateral)

Decline box push ups
00:38
dumbell chest press
00:56
box push up
00:33
bench push up
00:28
barbell push up
00:21
bench press
01:02

Core

single arm dumbell clean and press
00:38
Cable or tube feet narrow pull
01:02
Kneeling DB or Med Ball woodchop
01:07
Standing feet narrow Pallof Hold
01:02
isometric swiss ball tennis ball lift
00:45
Standing loop pallof hold
00:55

Deadlift Variation

single leg barbell RDL
00:57
single leg good mornings
00:50
Stiff LEg Deadlift
01:02
olympic deadlift
01:31
dumbell single arm single leg rdl
01:06
dumbell double arm single leg rdl
01:09

Vertical Press (Bilateral)

Swiss ball double arm DB vertical press
00:35
dumbell overhead press
00:29
behind the neck military press
00:22
barbell vertical press
00:41
dumbell double arm vertical press
00:36

Pulling Movement (Unilateral)

inverted single arm BB row with feet flat
00:52
barbell inverted rows single leg straight on heels
00:16
dumbell single arm rows
00:37
Kneeling Single Arm Rows with Tube
00:41

Horizontal Push (Unilateral)

dumbell single arm chest press
00:42
single arm plank
00:24

Knee Dominant (Unilateral)

Box 12 inch toe tap
01:14
Dumbell step ups onto box
00:28
box heel taps
01:01
Dumbbell Split Squat
01:19

Rotational Exercise

Russian Twists with Dumbbell
00:17

Lunge Progressions and Variations

dumbell reverse lunges
00:31
dumbell forward lunge with rotation
00:26
double alternating lunges
00:39
dumbell forward lunges
00:53
dumbell alternating side lunges
00:40
double reverse lunges
00:37

Horizontal Pull

Standing Split Stance Single Arm Rows
00:38
dumbell bent over rows
00:43
barbell inverted rows with legs straight on heels
00:21
barbell inverted rows
00:33
barbell inverted rows single leg straight on heels
00:16
barbell inverted rows in a bridge position
00:25
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