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Dumbbell side lunge

Leg press calf raise

Squat front raise with dumbbell using single arm

Dumbbell alternating hammer curls kneeling on ball

Stability ball hip thrust

Smith machine inverted row

Single leg squat touchdown with dumbbell

Plank crunches

Lateral hurdle jumps (repeat)

Butterfly crunch

Speed ladder slalom

Upright Cycle

Wave

Rower

Crosstrainer

Treadmill

Hang snatch

Single arm cable front raise

Seated back extension machine

Reverse grip barbell row

Landmine Press

Dumbbell skier swing forward & back

Incline dumbbell pullover

Rotational single leg cable squat with one arm lateral raise

Wide grip pull-ups

Supine hip extension & abduction on ball

Bent over dumbbell lateral raise on ball with oblique twist (reverse fly)

Alternating dumbbell side lateral raise kneeling on ball

Wide grip upright row (clean)

Resistance band single leg reverse woodchop seated on ball

Smith machine deadlift

Cable crossover squat on single leg for rear delt

Dumbbell split squat

Barbell split squat

Medicine ball lunges

Multiplanar lunge with functional patterns medicine ball for speed

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