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Exercise Library:

STRAIGHT LEG BOUNDS
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STRAIGHT LEG SKIPS
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STRAIGHT LEG SHUFFLES
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TRIPLE EXTENSION (1-2-3 SWITCH)
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TRIPLE EXTENSION CONTINUOUS
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INTRO TO TRIPLE EXTENSION
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WALKING TRIPLE EXTENSION
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WALL DRILL 1: STATIC HOLD
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WALL DRILL 2: 3 POSITION HOLD
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WALL DRILL 3: SINGLE CYCLES
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STEP OVERS – KNEE
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STEP OVERS – SHIN
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STEP OVERS – ANKLE
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STEP-OVER BUILD UP
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JET BUILD-UP
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ANKLE SKIPS
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ANKLE BOUNDS
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BOUNDING INTRO
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BOUNDING INTENSIVE
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A-SKIP STANDARD
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A-SKIPS STICK OH
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A-SKIP FOR HEIGHT
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A-SKIP FAST
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A-SKIP 3-STEP
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A-SKIP 2-STEP
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45-DEG LATERAL FLEXION
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SUPINE SHOULDER STABILITY
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SHOULDER PERTURBATIONS (OH BANDED)
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SHOULDER PERTURBATIONS (WALL BALL)
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SA OH TRICEPS EXTENSION
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STANDING WALL BALLS
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BENT KNEE CALF RAISE (EXTRA VARIATION)
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POGO JUMPS (LOADED)
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POGO JUMPS (PROGRESSIONS)
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POGO JUMPS (BAND-ASSISTED)
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WALL BALL SLAM (HALF-KNEELING CAPACITY)
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SA HIGH INCLINE DB SH PRESS
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GLUTE EXTENSION (45-DEG)
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EXTERNAL ROTATION (SEATED DB)
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SA DB ROW
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SPIDER CURL
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WIDE GRIP NEUTRAL PULLDOWN
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STANDING CABLE FLY
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TRICEP EXTENSION (ROPE STANDING)
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KB SUPINE SA PRESS
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WALL HALF-KNEELING KB PRESS
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SEATED BENCH CABLE FLY
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SCAPTION RAISE
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SA PRESS AROUND
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THORACIC ROTATION (SIDE-LYING PROTRACTION)
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SA CABLE FLY
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SA HALF-KNEELING LAT ROW
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MACHINE REAR DELT FLY
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REAR DELT CABLE ROW STANDING
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PUSH-UP
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PULL-UP (VARIATIONS)
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PROTRACTION/RETRACTION (4-PT)
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MACHINE CHEST PRESS
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BENCH LYING CABLE LAT ROW
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LAT PULLDOWN STANDARD
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PRONE BENCH ROW
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LANDMINE PRESS
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PUSH-UP (PLUS)
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KB HOLD (UPSIDE DOWN)
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INVERTED BW ROW
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HIGH INCLINE DB SH PRESS
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HIGH BENCH Y-RAISE
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DEAD HANG
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FLOOR SEATED ROW
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FLOOR PULLDOWN
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EXTERNAL ROTATION (SIDE LYING DB)
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DEFICIT PUSH-UP
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STANDING GOOD MORNING
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LEANING LATERAL RAISE (CABLE)
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DIP (PLUS)
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DIP
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CABLE TORCH PRESS
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45-DEG BENCH Y-RAISE
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1 INCLINE DB PRESS
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WALKING LUNGE
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KB STANDING HIP FLEXOR RAISE
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LEG EXTENSION
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TRX ASSISTED LUNGE
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ADDUCTOR SQUEEZE (SUPINE BALL)
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SL THORACIC ROTATION DEADLIFT
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TIBIALIS RAISE
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TOE WALKING
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TRAP BAR DEADLIFT
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ISO LUNGE HOLD
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SPLIT SQUAT (IR BIAS)
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HIP THRUST
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FRONT HEEL RAISED SPLIT SQUAT
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ROMANIAN DEADLIFT (RDL)
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NORDIC (QUAD)
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LAYING LEG CURL
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SL DEADLIFT
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GOOD MORNING (SEATED)
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SIT-TO-STAND
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HIP EXTENSION SINGLE-LEG PRONE
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SL WALL HIP FLEXOR RAISE
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SL IR STAGGERED STANCE DEADLIFT
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SL LEG PRESS
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GLUTE SIT BACK
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LEG PRESS STANDARD
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HEEL WALKING
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SUPINE CABLE HIP FLEXION
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HANGING LEG RAISE
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HACK SQUAT
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GLUTE BIASED LEG PRESS
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GHD HIP FLEXOR
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FRONT FOOT ELEVATED SPLIT SQUAT
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FRONT FOOT ELEVATED SPLIT SQUAT (ISO)
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HAMSTRING BRIDGE (FOAM ROLLER)
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ADDUCTOR SQUEEZE (FOAM ROLLER SEATED)
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COSSACK SQUAT
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BENT KNEE CALF RAISE
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STANDING CALF RAISE
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BB BULGARIAN SPLIT SQUAT
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DB/KB BULGARIAN SPLIT SQUAT
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HATFIELD SQUAT
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HATFIELD SPLIT SQUAT
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BB SHRUG
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FRONT RAISE (CABLE)
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DA CABLE BICEP CURL
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OVERHEAD TRICEPS CABLE EXTENSION
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ARABESQUE (SINGLE-LEG)
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ADDUCTOR MACHINE
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BB SQUAT
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DEADLIFT
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BB BENCH PRESS
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GLUTE BIASED DROP LUNGE
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COPENHAGEN SIDE PLANK
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BOUNDS (LATERAL)
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HOPS (LATERAL)
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ANKLE DRILLING
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LANDING MECHANICS
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45-DEG HOP AND HOLDS
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PRONE SHOULDER COMPLEX
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SIDE-LYING CLAM
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SA LAT ROW
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PRONE ABDUCTION (BANDED)
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CABLE ER
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HAND ON HEAD RETRACTION
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HIP ABDUCTION (BANDED BENCH)
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HIP THRUST (BANDED)
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SQUAT (BANDED)
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STANDING ROPE CURL
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OVERHEAD TRICEPS ROPE EXTENSION
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LEANING CABLE BICEP CURL
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TRICEP EXTENSION (DB SKULL CRUSHER)
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HEEL RAISED BICEP CURL
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DB HAMMER CURL
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HIP EXTENSION (WALL)
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CROSS CONNECT PROGRESSION
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HIP BRIDGE (90/90)
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SUPINE CRUNCH
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SIDE PLANK VARIATIONS
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SIDE BENDS
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HANGING OBLIQUE CRUNCH
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DEAD-BUG
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BIRD-DOG
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NECK PROGRESSIONS (ISOMETRIC)
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LYING NECK PROGRESSIONS
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RIB MECHANICS AND BREATHING
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COSSACK SQUAT (YIELDING KB)
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TRAP BAR JUMP
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MED BALL SLAM (SL)
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RACK SPLIT SQUAT
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OH MED BALL ROTATIONAL SLAM
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SQUAT (YIELDING KB)
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YIELDING KB LUNGE
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KB SWING
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WALL BALL SLAM (HALF-KNEELING POWER)
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BULGARIAN SPLIT JUMP
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THORACIC MOBILITY (WALL)
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TOP OF PUSH-UP PLANK ROTATION
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THORACIC ROTATION (SIDE-LYING)
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EXTERNAL ROTATION (STICK-ASSISTED)
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SEATED 90’S
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DORSIFLEXION MOBILISATION (PLATE)
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INTERNAL ROTATION SPLIT SQUAT
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HIP INTERNAL ROTATION (4-PT)
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HINGE (WALL FOAM ROLLER)
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CABLE ALTERNATING ROW
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BIG TOE EXTENSION CALF RAISE
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HEEL RAISED GOBLET SQUAT
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BIG TOE EXTENSION
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THORACIC EXTENSION (PRONE KNEELING BENCH)
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THORACIC ROTATION (3-PT)
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HIP SIT-BACKS
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ANKLE MOBILISATION (BANDED)
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