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Intermediate [x]

Flys with Dumbbells on Bench

Press Up with Dumbbells on Bench

Assisted Single Straight Leg Rai...

Pull Back Drill

Assisted One Leg Calf Raise

Assisted Calf Raise One Leg with...

Assisted Single Leg Bent Knee Raise

Lunge with Rotations

Push Up Split Hands on Knees

Hyperextension External Rotation...

Rotator Cuff with Dumbbells on S...

TA Contractions in Prone Kneelin...

Knee Hold with Arm Movement on S...

Lying on Side Lateral Raise with...

Side Plank Straight Arm

Reverse Plank One Leg Raised

Side Plank on Elbow

Reverse Plank Variation One Leg ...

TA Contractions

Straight Leg Pulses

Kneeling Hip Hitch

Double Arm Inverted Stretch

Cross Leg Stretch

Reverse Step Stretch

Assisted Front Quad Stretch

Clam

Facedown Hip Rotation

Hip Hitches on Step

Side Extension Stretch

Forward Circles with Dumbbells

Backward Circles with Dumbbells

Shrugs

External Rotator Cuff

Single Lateral Raise

One Arm Side Lying External Rota...

Front Raise with Dumbbells

Lying Extension with Dumbbells o...

Overhead Extension with Dumbbell

Bent Leg Dip on Bench

Kickbacks with Dumbbell on Bench

Single Arm Rows with Dumbbell on...

Two Handed Over Head Press with ...

Wrist Flexion with Dumbbells

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