Goblet Squat
Reverse Lunge (2 DBs)
Side Lunge
Hip Thrusts
Straight Leg Deadlift
DB Deadlift
Barbell Hip Thrust
Bear Crawl Weight Drag
Bulgarian Split Squat (Back Loaded)
DB Flat Press
Standard Push Up
DB Incline Fly
Alternating DB Press
Close Grip Push Up (on or off of medicine ball)
Dumbbell Snatch to Burpee
Lateral Raise
Neutral Grip OH Press
Alternating Arnold Press
Bent Over Rear Delt Raises
Face Pulls
Bent Arm Lateral Raises
Y Raises
Frankenstein Marches
Goblet Tri-Squat
Single Arm Bent Over Rows
Hanging Scapular Retractions
Band Assisted Pull Ups (or Pull Ups)
Lawnmower Rows
Superman W's
2-Arm Bent Over Reverse Grip Rows
Neutral Grip Seated Cable Rows
Stability Ball Rows
Lateral Bear Crawl
Lying Skull Crushers (on bench or stability ball)
Standing 1-DB OH Tricep Extension
Bench Dips (feet elevated + weight is optional)
Tricep Kickbacks
Medicine Ball Push Ups
Cable Push Downs
Supinated Bicep Curls
Seated Incline Bicep Curl
21's with E-Z Bar
Standing Reverse Grip Cable Curl
Hammer Curl
Neutral Grip Assisted Pull Up
Spidermans
Sandbag Turkish Get Ups
Bird Dogs
Planks
Side Plank with Rotation
Dead Bugs
Sit Up
Side Lifts
90 Degree Touch Downs
Slow Russian Twist
Plank Drag Through
Plank Movers
Slow Bicycle
Abdominal Jack Knife
Line Jumps
Jumping Jax
Mountain Climbers
Pop Squats
Squat Jumps
Lunge Jumps (perform with or without weight)
Stationary Row
Treadmill Runs/Sprints (how to)
High Knees
Stationary Runners
Burpee (no push up)
Wall Balls
Plank Jax
Bench Hopovers
Alternating Step Ups
Kettlebell Swings
Heel Elevated Goblet Squat
DB Glute Hip Thrusts
Push Up to T
DB Incline Press
Plank Walk Ups
DB Incline Pressouts
Bicep Curls to Reverse Bent Over Fly
Single Leg Hip Thrust (off Bench)
Lateral Squat Jumps
Walkover Push Ups
Step Ups