Skill Level

Beginner

athlete performing Resistance Band Pallof Press Hold

Resistance Band Pallof Press Hold

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athlete performing a kettlebell suitcase march, single kettlebell held by the side, tall posture, slow controlled step

Kettlebell Suitcase March

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athlete performing a kettlebell suitcase deadlift with one kettlebell at their side

Kettlebell Suitcase Deadlift

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athlete performing a single-arm dumbbell dead stop row, one hand braced on bench

Single-Arm Dumbbell Dead Stop Row

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Athlete performing dumbbell bent-over reverse fly, arms extended in wide arc at shoulder height, cinematic gym lighting

Dumbbell Bent-Over Reverse Fly

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Athlete performing dumbbell seal row on elevated bench, dumbbells mid-pull toward ribs, cinematic gym lighting

Dumbbell Seal Row

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Athlete performing dumbbell pullover, lying crosswise on bench, dumbbell mid-arc behind head, cinematic gym lighting

Dumbbell Pullover

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Athlete performing dumbbell incline press on 30-degree bench, dumbbells mid-press, chest and shoulders engaged, cinematic gym lighting

Dumbbell Incline Press

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Athlete performing dumbbell floor press, lying flat with elbows near floor, dumbbells mid-press overhead, cinematic gym lighting

Dumbbell Floor Press

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Athlete performing kettlebell goblet reverse lunge, rear knee lowered close to floor, torso upright, cinematic gym lighting

Kettlebell Goblet Reverse Lunge

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Athlete performing landmine anti-rotation press, side-on stance resisting rotation, bar extended forward, cinematic gym lighting

Landmine Anti-Rotation Press (Pallof Press Variation)

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Athlete performing med ball scoop toss, ball just leaving hands at full hip extension, strong vertical drive, cinematic gym lighting showing explosive power and focus

Med Ball Scoop Toss (Vertical Power)

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Athlete performing med ball overhead throw, ball just leaving hands above head, body fully extended in powerful stance, cinematic gym lighting showing explosive strength and focus.

Med Ball Overhead Throw (Plyometrics)

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Athlete performing med ball chest pass, ball mid-flight from chest height towards a wall, arms extended forward, cinematic gym lighting showing power and focus

Med Ball Chest Pass (Plyometrics)

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Athlete performing lateral med ball slam, ball mid-swing across body to one side, strong hip rotation and core engagement, cinematic gym lighting showing explosive motion and control

Lateral Med Ball Slam

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