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Version 2026.11.0
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Upper body
Biceps
Chest
Forearms
Lats
Shoulders
Triceps
Upper back
Core
Core
Lower back
Lower body
Adductors
Calves
Glutes
Hamstrings
Quads
Full body
Cardiovascular
32 exercises
90/90 hip switch
Glutes, Adductors
0
Back extension
Lower back, Glutes
7
Back squat
intermediate
Quads, Glutes
11
Box jump
intermediate
Quads, Glutes
0
Bulgarian split squat
intermediate
Quads, Glutes
0
Child's pose
Lower back
0
Deadlift
advanced
Hamstrings, Glutes, Lower back
1
Elliptical
Cardiovascular
8
Front squat
intermediate
Quads, Glutes
0
Glute bridge
Glutes
3
Glute kickback
Glutes
0
Goblet squat
Quads, Glutes
0
Good morning
intermediate
Hamstrings, Lower back
0
Hack squat
intermediate
Quads
14
Hip abduction
Glutes
17
Hip thrust
Glutes
7
Incline walk
Cardiovascular, Glutes
9
Kettlebell swing
Glutes, Hamstrings
1
Leg press
Quads, Glutes
27
Nordic curl
advanced
Hamstrings
0
Pendulum squat
intermediate
Quads
2
Pigeon stretch
Glutes
0
Reverse lunge
Quads, Glutes
0
Romanian deadlift
intermediate
Hamstrings, Glutes
2
Sled push
Quads, Glutes, Cardiovascular
3
Smith machine squat
Quads, Glutes
3
Stair climb
Cardiovascular, Glutes
6
Step-up
Glutes, Quads
0
Sumo deadlift
advanced
Glutes, Hamstrings, Adductors
0
Trap-bar deadlift
intermediate
Quads, Glutes, Hamstrings
0
Walking lunge
Quads, Glutes
2
World's greatest stretch
Glutes, Hamstrings
0
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