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Complete Online Coaching For Women
Welcome!!
PLEASE READ FIRST: How to use this tutorial section
Dynamic Warm Ups
Full Body Warm Up (7:40)
Lower Body Warm Up (9:52)
Upper Body Warm Up With a Band (8:15)
Upper Body Warm Up (5:34)
Shoulders
Dumbbell Shoulder Press (0:51)
Alternating Shoulder Press (0:39)
Barbell Shoulder Press (1:35)
Arnold Press (0:31)
Chest
Single Arm Chest Press (1:39)
Incline Push Up (1:19)
Dumbbell Chest Fly (Bench) (0:53)
Dumbbell Chest Fly (stability ball) (1:16)
Chest Press (1:24)
Chest Fly To Narrow Chest Press (1:55)
Back
Dumbbell Bent Over Row (1:01)
Barbell Bent Over Row (1:25)
Wide Grip Barbell Row (1:19)
Renegade Row On Bench (0:45)
Straight arm pulldown - 1 Arm (0:59)
Straight Arm Pulldown - 2 Arm (0:54)
Band/Cable Face Pull (1:13)
Band Pull Apart (0:49)
Seated Band/Cable Row - Single Arm (1:18)
Dumbbell Reverse Fly (1:01)
Y - T - W (1:40)
Seated Band Pulldown (1:50)
Biceps/Triceps
Rotating Bicep Curl (0:50)
Overhead Tricep Extension (0:58)
Dumbbell Bicep Curl (0:47)
Barbell Bicep Curl (0:53)
Tricep Dips (0:53)
Squat Variations/Quads
Froggy Leg Press (0:23)
Bodyweight Squat (1:13)
Banded Goblet Squat (1:24)
Goblet Squat (1:20)
Single Leg Squat To Bench/Chair (1:04)
Lunges
Reverse Lunge (0:50)
Curtsy Lunge (0:46)
Side Lunge (0:48)
Deficit Reverse Lunge (0:57)
Step Ups (0:49)
Hamstrings
Stability Ball Hamstring Curls - bilateral and unilateral (1:09)
Hamstring Bridge - Double and single (1:25)
Hip Hinge (6:26)
KB & DB Deadlift (9:03)
Kickstand Deadlift (2:39)
Glutes
Stability Ball Foot Elevated Glute Bridge (0:36)
Bodyweight Hip Thrust - Double and Single (2:29)
Mini Band Side Steps (1:56)
Mini Band Glute Bridge (1:03)
Heels Elevated Glute Bridge - Double & Single (1:27)
Seated Band Abduction - 3 ways (1:27)
Core Exercises
Stability Ball Roll Out (0:56)
Dead Bug (0:51)
Banded Dead Bug (1:25)
Weighted (DB or KB) Deadbug (1:50)
RKC Plank (1:10)
Pilates Ball Crunch (2:24)
Bicycle Crunch (1:02)
Superwoman (1:08)
Side Plank with Reach Under (1:09)
Tall Kneeling Pallof Press (2:01)
Stability Ball 'Stir The Pot' (0:39)
Pilates Ball Single Leg Lowers (1:38)
Pilates Ball Cobra (1:17)
Side Plank (1:36)
Weighted Deadbug (ipsilateral - same side) (1:44)
Cool Down/Stretches
5 Min Lower Body Stretch (4:51)
Upper Body Stretch (1:49)
Banded Goblet Squat
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