CB | CB | CB | CB
CB | CB | CB | CB
CB | CB | CB | CB
DB | DB | DB | DB
MA | MA | MA | FM
CD | CD | CD | SP
RB | RB | RB | RB
BB | BB | BB | SK
MB | BW | PB | BW
CD | CD | BW | BL
BB | BB | LM | BB
CD | CD | BW | RB
MB | RB | RB | SK
PB | CD | PB | FM
KNEE INT ROT
KNEE EXT ROT
L INT ROT
L EXT ROT
HI TRI HLD
CHOKE HLD
HI Y HLD
STR8 ARM HLD
EXT HI HLD
INT HI HLD
EXT LO HLD
INT LO HLD
CABLE 💧
G KICK
LEG ADD
LEG ABD
LOW CURL
REV FLY
STR8 ARM
OVH EXT
FT RAISE
H FLY
CABLE 🌎
KNEE RAISE
KICKBACK
LOW ROW
HI ROW
S PRESS
H CROSS OVER
CABLE 💨
LEG ABD BRACE
HI Y TWIST
LOW WRESTLE
CABLE 🔥
2 DUAD:
LEG ABD HOLD
KNEE RAISE
STR8 LEG HLD
LEG ADD HLD
HAND SQUEEZE
LANTERN HOLD
SHOOTER HOLD
SERV HOLD
KICKBACK HLD
FT HLD
JAVLIN HLD
SNG DB PLANK
DUMBBELL 💧
LEG LIFT
REV LUNGE
PANCAKE
STRICT CURL
REV FLY
SEAL RAISE
OVH EXT
FT RAISE
H FLY
DUMBBELL 🌎
RDL
SUIT SQUAT
HI ROW
BENCH ROW
SH- PRESS
CHEST PRESS
DUMBBELL 💨
SPLIT SQUAT
SNG BOR
SNG M POWER PRESS
DUMBBELL 🔥
3 TRIAD:
4 TETRAD:
FM CALVES
FM ADDS
FM HAMS
FM QUADS
FM HIP FLEX
FM LOW BACK
FM LATS
FM TRAPS
FM NECK
FM IT SIDE
FM IT GLUTE
FM CHEST
FOAM ROLL 💧
G KICKBACK
LEG CURL
LEG EXT
HI CURL
SHRUG
REV FLY
HI EXT
LAT RAISE
FLY
MACHINES 🌎
HACK SQUAT
V SQUAT
LOW ROW
H ROW
S PRESS
I PRESS
MACHINES 💨
LEG PRESS
H ROW
H PRESS
MACHINES 🔥
BHD BCK HAM
KNEELING DECOMP
ATG SQUAT
HINGE
CROSS LEAN
LATS
TRAPS
BHD BCK NECK
NAURTO
ELBOW ROT
OVH PLANK
REACH PRESS
SUS. STRAPS 💧
JUMP DOWN
ROCK JUMP
STEP DOWN
STEP UP
PLANK
HANG
WALK OUTS
SIDE BRACE
GET DOWN/UP
BODYWEIGHT 🌎
MISC
ELLIPTICAL
TREADMILL
SPIN
CYCLE
STAIR
CARDIO 💨
SPRINT
ROW
BIKE
CADRIO 🔥
5 PENTAD:
LEG ADD KICK
LEG ABD KICK
LEG INT ROT
LEG EXT ROT
LEG X
STR8 ARM
KNEELING NEEDLE
HI HINGE
HUG & TILT
OVH ROT
PITCHERS
ARM ROT
RES BAND 💧
KNEE RAISE
LEG ADD
ABD STRIDE
SNG KNEE CURL
SNG REV FLY
SNG STR8 ARM
SNG T- PUSHDOWN
SNG FT RAISE
SNG KNEE FLY
RES BAND 🌎
SNG RDL
SPLIT SQUAT
SNG LOW ROW
SNG HI ROW
SNG V CROSS
SNG H CROSS
RES BAND 💨
REV SQUAT
HI Y LEAN
X BRACE
RES BAND 🔥
6 HEXAD:
ASS. REV NORDIC
ATG SQ
HORSE
LOW HINGE
HI HINGE
STR8 ARM WAIST
HI ELBOW HI
H CHEST PULL
CROSS TWIST
BHD WAIST
HI ELBOW LO
BHD BACK H PUSH
STICK 💧
HIP THRUST
RDL
FT SQUAT
LM ROW
BOR
SHRUG
S PRESS
I PRESS
FLOOR PRESS
BARBELL 🌎
CONV. DEAD
BACK SQUAT
W PULL UP
REV G ROW
V PRESS
CHEST PRESS
BARBELL 💨
BOX SQUAT
RACK ROW
RACK PRESS
BARBELL 🔥
7 HEPTAD:
PUNCH BAG 🌎
WT SNG RDL
WT SP. SQUAT
WT CHIN
WT INV ROW
WT DIPS
WT PUSH UPS
BW/ VEST 💨
SIDE SLAM
HI THROW
MAX H THROW
MED BALL 🔥
8 OGDOAD:
PIGEON
FIG. 4
QUAD
RUNNERS
KNEE HUG
90/90
FWD FOLD
HI ARM
COBRA
CHILD POSE
ATG HE SQUAT
HINGE
BODYWEIGHT 💧
BACK KICK
SIDE KICK
FT KICK
KNEE
SHOVE
ELBOW
HOOK
CROSS
JAB
FREE DRBLE
HIGH TOSS
HIGH BOUNCE
UNDER TOSS
OVH THROW
FIGHTERS DRBL
BOUNCE & STEP
FINE FINGER CATCH
DBL DRBLE
SNG DRBLE
DBL BOUNCE
SNG BOUNCE
BALL 💧
BUTT SCOOT
HIP BRIDGE
SHRIMP
SPRAWL
SHOOT
BACK ROLL
FRONT ROLL
STAND & BASE
BREAK FALL
MAT 🌎
CARRY
ROW
LADDER
HIKE
TRAIL RUN
BOX HOP
FUNC. 💨
DRAG
PULL
PUSH
SLED 🔥
9 ENNEAD:
KNEE RAISE HOLD
HIP BRACE
FT. BRACE
BACK BRACE
WAITER HOLD
DEAD HOLD
DEAD HANG
PL8 PINCH
BB PLANK
CG HOLD
M HOLD
LOCKOUT
BARBELL 💧
LM KNEE SQ
LM RDL
LM LUNGE
LM CURL
LM SUIT ROW
LM SIDE ROW
LM KICKBACK
LM KNEE CROSS
LM PRESS
LANDMINE 🌎
Z LUNGE
Z SQUAT
M PULL
POWER ROW
M PRESS
FLOOR PRESS
BARBELL 💨
BACK SQUAT
NUE. PULL UP
BENCH PRESS
BARBELL 🔥
10 DECAD:
SUIT HOLD
POWER STANCE
FWD MARCH
WALK BACK
ELBOW ROT
REV V PRESS
INT/EXT HOLD
HI Y LEAN
OVH TWIST
PUSHDOWN BRACE
OVH REACH
CHEST OPENER
RES BAND 💧
STR KNEE RAISE
SIDE LUNGE
FWD LUNGE
HI CURL
FACE PULL
LOW ROW
CG PUSH
PIKE
WIDE PUSH UPS
SUS. STRAPS 🌎
CLIMB
MMA
SKATE/ RIDE
SWIM
RUCK
SPORT
FUN. 💨
MX JUMP
CARRY
SLED PRESS/ROW
SLED/ BOX 🔥
PRINCE:
ACHILLIES
BUTTERFLY
GLUTE PIGEON
ATG SQUAT
SCORPION
LB TWIST
LAT ROCK
UPPER BACK
PIG. PRESS
TIBS
COBRA TO POSE
PRESSDOWN ROLL
ROLLER 💧
JAB-CROSS-BK KICK
JAB- CROSS- FT KICK
JAB-CROSS-RDHOUSE
CROSS- FT ELBOW
BLOCK- KNEE
JAB- REAR ELBOW
JB-CS-HK-BD
JAB-CROSS-HOOK
JAB- CROSS
BAG 🌎
STRICT JUMP
RUN INTV.
STRIKE
DRILL
PRESS/ROW
PUSH/PULL
FUN. 💨
GRAPPLE
KICK
STRIKE
FIGHT 🔥
QUEEN:
STR8 HAM
LEG ADD
BENT KNEE ROT
AIRPLANE
HIP FLEX
ARM LOCK
SIDE TO SIDE
CROSS LEAN
PITCHERS
T POSE
STR8 ARM BHD BCK
P'DOWN H PRESS
STICK 💧
BLIND CALF RAISE
BLIND RDL
ASSISTED PISTOL
ARCHER HOLD
CHOKE CURL
CROSS TOSS
LO WRESTLE & LEAN
PITCHERS FLY
HI WRESTLE & LEAN
RES BAND 🌎
STRICT KNEE RAISE
KICKBACK
OVS ROW
TUG & TWIST
SH- CRUNCH
SLAM DOWN
RES BAND 💨
MB REV SQUAT
MB SLAM
SNG MB THROW
MED BALL 🔥
KING:
PICKLEBALL
LHT YARD WORK
HORSEBACK RIDE
BILLIARDS
BOWLING
SHOOTING
FISHING
CLEAN
WALK
WATER 💧
SRS YARD WORK
DANCE
GOLF
BACKPACKING
ROW
HIKE
LHT SWIM
DIST. RIDE
DIST. RUN
EARTH 🌎
SKATING
SOFTBALL
VOLLEYBALL
SURFING
LACROSSE
ULTIMATE FRISBEE
TENNIS
BASKETBALL
SOCCER
AIR 💨
FOOTBALL
RACING
SPICY SWIM
SPRINT INT.
SPICY SKATING
INCLINE RUN
SPARRING
WRESTLING
MMA
FIRE 🔥
ACE
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