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Strength Training

Squat Variation (Knee emphasis)

barbell back squat
00:43

barbell back squat

barbell front squat
00:46

barbell front squat

zombie squats with arms crossed
00:26

zombie squats with arms crossed

zombie squats
00:28

zombie squats

overhead squat
00:34

overhead squat

dumbell single leg overhead press
00:26

dumbell single leg overhead press

goblet squat
00:40

goblet squat

dumbell split squats
00:28

dumbell split squats

Vertical Pull (Bilateral)

Pull up with band
00:48

Pull up with band

chinups
00:55

chinups

Vertical Press (Unilateral)

bodyweight sprint RDL
00:52

bodyweight sprint RDL

single leg good mornings
00:50

single leg good mornings

single leg barbell RDL
00:57

single leg barbell RDL

single arm dumbell clean and split jerk
00:38

single arm dumbell clean and split jerk

dumbell single arm single leg rdl
01:06

dumbell single arm single leg rdl

dumbell double arm single leg rdl
01:09

dumbell double arm single leg rdl

Hurdle 

Swiss ball SA DB vertical press
00:38

Swiss ball SA DB vertical press

dumbell single leg overhead press
00:26

dumbell single leg overhead press

dumbell single arm overhead press
00:33

dumbell single arm overhead press

barbell single leg overhead press
01:02

barbell single leg overhead press

single arm vertical press
00:32

single arm vertical press

Hip Dominent (Unilateral)

Horizontal Push (Bilateral)

Decline box push ups
00:38

Decline box push ups

dumbell chest press
00:56

dumbell chest press

box push up
00:33

box push up

bench push up
00:28

bench push up

barbell push up
00:21

barbell push up

bench press
01:02

bench press

Core

Cable or tube feet narrow pull
01:02

Cable or tube feet narrow pull

Kneeling DB or Med Ball woodchop
01:07

Kneeling DB or Med Ball woodchop

Standing feet narrow Pallof Hold
01:02

Standing feet narrow Pallof Hold

isometric swiss ball tennis ball lift
00:45

isometric swiss ball tennis ball lift

Standing loop pallof hold
00:55

Standing loop pallof hold

side plank (Bridge) on hand
00:29

side plank (Bridge) on hand

Deadlift Variation

single leg barbell RDL
00:57

single leg barbell RDL

single leg good mornings
00:50

single leg good mornings

Stiff LEg Deadlift
01:02

Stiff LEg Deadlift

olympic deadlift
01:31

olympic deadlift

dumbell single arm single leg rdl
01:06

dumbell single arm single leg rdl

dumbell double arm single leg rdl
01:09

dumbell double arm single leg rdl

Vertical Press (Bilateral)

Swiss ball double arm DB vertical press
00:35

Swiss ball double arm DB vertical press

dumbell overhead press
00:29

dumbell overhead press

behind the neck military press
00:22

behind the neck military press

barbell vertical press
00:41

barbell vertical press

dumbell double arm vertical press
00:36

dumbell double arm vertical press

Pulling Movement (Unilateral)

dumbell single arm rows
00:37

dumbell single arm rows

Kneeling Single Arm Rows with Tube
00:41

Kneeling Single Arm Rows with Tube

Horizontal Push (Unilateral)

dumbell single arm chest press
00:42

dumbell single arm chest press

single arm plank
00:24

single arm plank

Knee Dominant (Unilateral)

Box 12 inch toe tap
01:14

Box 12 inch toe tap

Dumbell step ups onto box
00:28

Dumbell step ups onto box

box heel taps
01:01

box heel taps

Dumbbell Split Squat
01:19

Dumbbell Split Squat

Rotational Exercise

Russian Twists with Dumbbell
00:17

Russian Twists with Dumbbell

Lunge Progressions and Variations

dumbell reverse lunges
00:31

dumbell reverse lunges

dumbell forward lunge with rotation
00:26

dumbell forward lunge with rotation

double alternating lunges
00:39

double alternating lunges

dumbell forward lunges
00:53

dumbell forward lunges

dumbell alternating side lunges
00:40

dumbell alternating side lunges

double reverse lunges
00:37

double reverse lunges

Horizontal Pull

Standing Split Stance Single Arm Rows
00:38

Standing Split Stance Single Arm Rows

dumbell bent over rows
00:43

dumbell bent over rows

barbell inverted rows
00:33

barbell inverted rows

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