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Sandbag Load

Muscle Targeted: Quadriceps

N/A

Scapular Pull-Up

Muscle Targeted: Traps

7.0

Out of 10

Scissor Kick

Muscle Targeted: Abdominals

7.3

Out of 10

Scissors Jump

Muscle Targeted: Quadriceps

8.7

Out of 10

Seated Band Hamstring Curl

Muscle Targeted: Hamstrings

N/A

Seated Barbell Military Press

Muscle Targeted: Shoulders

9.4

Out of 10

Seated Barbell Twist

Muscle Targeted: Abdominals

7.7

Out of 10

Seated Bent-Over One-Arm Dumbbell Triceps Extension

Muscle Targeted: Triceps

7.5

Out of 10

Seated Bent-Over Rear Delt Raise

Muscle Targeted: Shoulders

8.8

Out of 10

Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Muscle Targeted: Triceps

8.8

Out of 10

Seated Biceps

Muscle Targeted: Biceps

4.0

Out of 10

Seated Cable Rows

Muscle Targeted: Middle Back

8.7

Out of 10

Seated Cable Shoulder Press

Muscle Targeted: Shoulders

N/A

Seated Calf Raise

Muscle Targeted: Calves

8.9

Out of 10

Seated Calf Stretch

Muscle Targeted: Calves

2.8

Out of 10

Seated Close-Grip Concentration Barbell Curl

Muscle Targeted: Biceps

9.0

Out of 10

Seated Dumbbell Curl

Muscle Targeted: Biceps

8.0

Out of 10

Seated Dumbbell Inner Biceps Curl

Muscle Targeted: Biceps

7.5

Out of 10

Seated Dumbbell Palms-Down Wrist Curl

Muscle Targeted: Forearms

8.6

Out of 10

Seated Dumbbell Palms-Up Wrist Curl

Muscle Targeted: Forearms

6.1

Out of 10

Seated Dumbbell Press

Muscle Targeted: Shoulders

8.7

Out of 10

Seated Flat Bench Leg Pull-In

Muscle Targeted: Abdominals

8.5

Out of 10

Seated Floor Hamstring Stretch

Muscle Targeted: Hamstrings

6.7

Out of 10

Seated Front Deltoid

Muscle Targeted: Shoulders

2.4

Out of 10

Seated Glute

Muscle Targeted: Glutes

2.8

Out of 10

Seated Good Mornings

Muscle Targeted: Lower Back

7.0

Out of 10

Seated Hamstring

Muscle Targeted: Hamstrings

5.3

Out of 10

Seated Hamstring and Calf Stretch

Muscle Targeted: Hamstrings

N/A

Seated Head Harness Neck Resistance

Muscle Targeted: Neck

8.8

Out of 10

Seated Leg Curl

Muscle Targeted: Hamstrings

8.0

Out of 10

Seated Leg Tucks

Muscle Targeted: Abdominals

6.2

Out of 10

Seated One-arm Cable Pulley Rows

Muscle Targeted: Middle Back

7.6

Out of 10

Seated One-Arm Dumbbell Palms-Down Wrist Curl

Muscle Targeted: Forearms

8.0

Out of 10

Seated One-Arm Dumbbell Palms-Up Wrist Curl

Muscle Targeted: Forearms

8.8

Out of 10

Seated Overhead Stretch

Muscle Targeted: Abdominals

N/A

Seated Palm-Up Barbell Wrist Curl

Muscle Targeted: Forearms

8.8

Out of 10

Seated Palms-Down Barbell Wrist Curl

Muscle Targeted: Forearms

9.0

Out of 10

Seated Side Lateral Raise

Muscle Targeted: Shoulders

8.7

Out of 10

Seated Triceps Press

Muscle Targeted: Triceps

8.9

Out of 10

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

Muscle Targeted: Forearms

9.0

Out of 10

See-Saw Press (Alternating Side Press)

Muscle Targeted: Shoulders

7.6

Out of 10

Shotgun Row

Muscle Targeted: Lats

8.0

Out of 10

Shoulder Circles

Muscle Targeted: Shoulders

N/A

Shoulder Press - With Bands

Muscle Targeted: Shoulders

8.2

Out of 10

Shoulder Raise

Muscle Targeted: Shoulders

1.0

Out of 10

Shoulder Stretch

Muscle Targeted: Shoulders

5.6

Out of 10

Side Bridge

Muscle Targeted: Abdominals

8.1

Out of 10

Side Hop-Sprint

Muscle Targeted: Quadriceps

N/A

Side Jackknife

Muscle Targeted: Abdominals

7.0

Out of 10

Side Lateral Raise

Muscle Targeted: Shoulders

9.0

Out of 10

Side Laterals to Front Raise

Muscle Targeted: Shoulders

N/A

Side Leg Raises

Muscle Targeted: Adductors

7.4

Out of 10

Side Lying Groin Stretch

Muscle Targeted: Adductors

2.6

Out of 10

Side Neck Stretch

Muscle Targeted: Neck

4.5

Out of 10

Side Standing Long Jump

Muscle Targeted: Quadriceps

N/A

Side to Side Box Shuffle

Muscle Targeted: Quadriceps

9.2

Out of 10

Side To Side Chins

Muscle Targeted: Lats

8.4

Out of 10

Side Wrist Pull

Muscle Targeted: Shoulders

7.8

Out of 10

Side-Lying Floor Stretch

Muscle Targeted: Lats

1.0

Out of 10

Single Dumbbell Raise

Muscle Targeted: Shoulders

N/A

Single Leg Butt Kick

Muscle Targeted: Quadriceps

N/A

Single Leg Glute Bridge

Muscle Targeted: Glutes

9.1

Out of 10

Single Leg Push-off

Muscle Targeted: Quadriceps

N/A

Single-Arm Cable Crossover

Muscle Targeted: Chest

N/A

Single-Arm Linear Jammer

Muscle Targeted: Shoulders

N/A

Single-Arm Push-Up

Muscle Targeted: Chest

8.5

Out of 10

Single-Cone Sprint Drill

Muscle Targeted: Quadriceps

N/A

Single-Leg High Box Squat

Muscle Targeted: Quadriceps

N/A

Single-Leg Hop Progression

Muscle Targeted: Quadriceps

N/A

Single-Leg Lateral Hop

Muscle Targeted: Quadriceps

N/A

Single-Leg Leg Extension

Muscle Targeted: Quadriceps

9.2

Out of 10

Single-Leg Stride Jump

Muscle Targeted: Quadriceps

N/A

Sit Squats

Muscle Targeted: Quadriceps

5.0

Out of 10

Sit-Up

Muscle Targeted: Abdominals

8.2

Out of 10

Skating

Muscle Targeted: Quadriceps

8.0

Out of 10

Sled Drag - Harness

Muscle Targeted: Quadriceps

N/A

Sled Overhead Backward Walk

Muscle Targeted: Shoulders

N/A

Sled Overhead Triceps Extension

Muscle Targeted: Triceps

N/A

Sled Push

Muscle Targeted: Quadriceps

5.7

Out of 10

Sled Reverse Flye

Muscle Targeted: Shoulders

N/A

Sled Row

Muscle Targeted: Middle Back

N/A

Sledgehammer Swings

Muscle Targeted: Abdominals

8.7

Out of 10

Smith Incline Shoulder Raise

Muscle Targeted: Shoulders

N/A

Smith Machine Behind the Back Shrug

Muscle Targeted: Traps

N/A

Smith Machine Bench Press

Muscle Targeted: Chest

8.6

Out of 10

Smith Machine Bent Over Row

Muscle Targeted: Middle Back

7.8

Out of 10

Smith Machine Calf Raise

Muscle Targeted: Calves

9.0

Out of 10

Smith Machine Close-Grip Bench Press

Muscle Targeted: Triceps

8.6

Out of 10

Smith Machine Decline Press

Muscle Targeted: Chest

N/A

Smith Machine Hang Power Clean

Muscle Targeted: Hamstrings

N/A

Smith Machine Hip Raise

Muscle Targeted: Abdominals

10

Out of 10

Smith Machine Incline Bench Press

Muscle Targeted: Chest

7.8

Out of 10

Smith Machine Leg Press

Muscle Targeted: Quadriceps

7.0

Out of 10

Smith Machine One-Arm Upright Row

Muscle Targeted: Shoulders

N/A

Smith Machine Overhead Shoulder Press

Muscle Targeted: Shoulders

8.6

Out of 10

Smith Machine Pistol Squat

Muscle Targeted: Quadriceps

N/A

Smith Machine Reverse Calf Raises

Muscle Targeted: Calves

7.1

Out of 10

Smith Machine Shrug

Muscle Targeted: Traps

9.2

Out of 10

Smith Machine Squat

Muscle Targeted: Quadriceps

8.6

Out of 10

Smith Machine Stiff-Legged Deadlift

Muscle Targeted: Hamstrings

6.5

Out of 10

Smith Machine Upright Row

Muscle Targeted: Traps

8.1

Out of 10

Smith Single-Leg Split Squat

Muscle Targeted: Quadriceps

6.9

Out of 10

Snatch

Muscle Targeted: Quadriceps

8.9

Out of 10

Snatch Balance

Muscle Targeted: Quadriceps

N/A

Snatch Deadlift

Muscle Targeted: Hamstrings

N/A

Snatch from Blocks

Muscle Targeted: Quadriceps

N/A

Snatch Pull

Muscle Targeted: Hamstrings

N/A

Snatch Shrug

Muscle Targeted: Traps

5.8

Out of 10

Speed Band Overhead Triceps

Muscle Targeted: Triceps

N/A

Speed Band Pushdown

Muscle Targeted: Triceps

N/A

Speed Box Squat

Muscle Targeted: Quadriceps

N/A

Speed Squats

Muscle Targeted: Quadriceps

7.6

Out of 10

Spell Caster

Muscle Targeted: Abdominals

N/A

Spider Crawl

Muscle Targeted: Abdominals

10

Out of 10

Spider Curl

Muscle Targeted: Biceps

9.0

Out of 10

Spinal Stretch

Muscle Targeted: Middle Back

5.4

Out of 10

Split Clean

Muscle Targeted: Quadriceps

N/A

Split Jerk

Muscle Targeted: Quadriceps

N/A

Split Jump

Muscle Targeted: Quadriceps

N/A

Split Snatch

Muscle Targeted: Hamstrings

N/A

Split Squat with Dumbbells

Muscle Targeted: Quadriceps

9.0

Out of 10

Split Squats

Muscle Targeted: Hamstrings

2.8

Out of 10

Squat Jerk

Muscle Targeted: Quadriceps

N/A

Squat with Bands

Muscle Targeted: Quadriceps

N/A

Squat with Chains

Muscle Targeted: Quadriceps

9.0

Out of 10

Squat with Plate Movers

Muscle Targeted: Quadriceps

N/A

Squats - With Bands

Muscle Targeted: Quadriceps

5.6

Out of 10

Stairmaster

Muscle Targeted: Quadriceps

8.6

Out of 10

Standing Alternating Dumbbell Press

Muscle Targeted: Shoulders

N/A

Standing Barbell Calf Raise

Muscle Targeted: Calves

8.5

Out of 10

Standing Barbell Press Behind Neck

Muscle Targeted: Shoulders

8.4

Out of 10

Standing Bent-Over One-Arm Dumbbell Triceps Extension

Muscle Targeted: Triceps

7.3

Out of 10

Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Muscle Targeted: Triceps

8.8

Out of 10

Standing Biceps Cable Curl

Muscle Targeted: Biceps

8.2

Out of 10

Standing Biceps Stretch

Muscle Targeted: Biceps

7.4

Out of 10

Standing Bradford Press

Muscle Targeted: Shoulders

N/A

Standing Cable Chest Press

Muscle Targeted: Chest

8.2

Out of 10

Standing Cable Lift

Muscle Targeted: Abdominals

N/A

Standing Cable Wood Chop

Muscle Targeted: Abdominals

8.4

Out of 10

Standing Calf Raises

Muscle Targeted: Calves

8.9

Out of 10

Standing Concentration Curl

Muscle Targeted: Biceps

N/A

Standing Dumbbell Calf Raise

Muscle Targeted: Calves

9.1

Out of 10

Standing Dumbbell Press

Muscle Targeted: Shoulders

9.1

Out of 10

Standing Dumbbell Reverse Curl

Muscle Targeted: Biceps

8.2

Out of 10

Standing Dumbbell Straight-Arm Front Delt Raise Above Head

Muscle Targeted: Shoulders

9.2

Out of 10

Standing Dumbbell Triceps Extension

Muscle Targeted: Triceps

9.4

Out of 10

Standing Dumbbell Upright Row

Muscle Targeted: Traps

9.2

Out of 10

Standing Elevated Quad Stretch

Muscle Targeted: Quadriceps

2.7

Out of 10

Standing Front Barbell Raise Over Head

Muscle Targeted: Shoulders

8.0

Out of 10

Standing Gastrocnemius Calf Stretch

Muscle Targeted: Calves

6.3

Out of 10

Standing Hamstring and Calf Stretch

Muscle Targeted: Hamstrings

7.8

Out of 10

Standing Hip Circles

Muscle Targeted: Abductors

N/A

Standing Hip Flexors

Muscle Targeted: Quadriceps

4.4

Out of 10

Standing Inner-Biceps Curl

Muscle Targeted: Biceps

8.8

Out of 10

Standing Lateral Stretch

Muscle Targeted: Abdominals

2.5

Out of 10

Standing Leg Curl

Muscle Targeted: Hamstrings

8.1

Out of 10

Standing Long Jump

Muscle Targeted: Quadriceps

N/A

Standing Low-Pulley Deltoid Raise

Muscle Targeted: Shoulders

8.4

Out of 10

Standing Low-Pulley One-Arm Triceps Extension

Muscle Targeted: Triceps

8.6

Out of 10

Standing Military Press

Muscle Targeted: Shoulders

9.3

Out of 10

Standing Olympic Plate Hand Squeeze

Muscle Targeted: Forearms

8.4

Out of 10

Standing One-Arm Cable Curl

Muscle Targeted: Biceps

8.5

Out of 10

Standing One-Arm Dumbbell Curl Over Incline Bench

Muscle Targeted: Biceps

8.8

Out of 10

Standing One-Arm Dumbbell Triceps Extension

Muscle Targeted: Triceps

9.0

Out of 10

Standing Overhead Barbell Triceps Extension

Muscle Targeted: Triceps

9.2

Out of 10

Standing Palm-In One-Arm Dumbbell Press

Muscle Targeted: Shoulders

9.5

Out of 10

Standing Palms-In Dumbbell Press

Muscle Targeted: Shoulders

9.3

Out of 10

Standing Palms-Up Barbell Behind The Back Wrist Curl

Muscle Targeted: Forearms

9.4

Out of 10

Standing Pelvic Tilt

Muscle Targeted: Lower Back

2.1

Out of 10

Standing Rope Crunch

Muscle Targeted: Abdominals

N/A

Standing Soleus And Achilles Stretch

Muscle Targeted: Calves

4.0

Out of 10

Standing Toe Touches

Muscle Targeted: Hamstrings

6.5

Out of 10

Standing Towel Triceps Extension

Muscle Targeted: Triceps

6.5

Out of 10

Standing Two-Arm Overhead Throw

Muscle Targeted: Shoulders

N/A

Star Jump

Muscle Targeted: Quadriceps

N/A

Step Mill

Muscle Targeted: Quadriceps

9.3

Out of 10

Step-up with Knee Raise

Muscle Targeted: Glutes

9.6

Out of 10

Stiff Leg Barbell Good Morning

Muscle Targeted: Lower Back

8.1

Out of 10

Stiff-Legged Barbell Deadlift

Muscle Targeted: Hamstrings

8.3

Out of 10

Stiff-Legged Dumbbell Deadlift

Muscle Targeted: Hamstrings

8.8

Out of 10

Stomach Vacuum

Muscle Targeted: Abdominals

8.1

Out of 10

Straight Bar Bench Mid Rows

Muscle Targeted: Middle Back

N/A

Straight Raises on Incline Bench

Muscle Targeted: Shoulders

N/A

Straight-Arm Dumbbell Pullover

Muscle Targeted: Chest

8.6

Out of 10

Straight-Arm Pulldown

Muscle Targeted: Lats

8.3

Out of 10

Stride Jump Crossover

Muscle Targeted: Quadriceps

N/A

Sumo Deadlift

Muscle Targeted: Hamstrings

8.8

Out of 10

Sumo Deadlift with Bands

Muscle Targeted: Hamstrings

N/A

Sumo Deadlift with Chains

Muscle Targeted: Hamstrings

7.8

Out of 10

Superman

Muscle Targeted: Lower Back

8.4

Out of 10

Supine Chest Throw

Muscle Targeted: Triceps

N/A

Supine One-Arm Overhead Throw

Muscle Targeted: Abdominals

N/A

Supine Two-Arm Overhead Throw

Muscle Targeted: Abdominals

N/A

Suspended Push-Up

Muscle Targeted: Chest

8.0

Out of 10

Suspended Reverse Crunch

Muscle Targeted: Abdominals

7.3

Out of 10

Suspended Row

Muscle Targeted: Middle Back

8.0

Out of 10

Suspended Split Squat

Muscle Targeted: Quadriceps

N/A


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