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TRAINING Designer

Motivation
Exercises
Workouts

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IT

Skill Level

Beginner

Beginner-3

Beginner-2

Beginner-1

Intermediate

Intermediate-3

Intermediate-2

Intermediate-1

Advanced

Advanced-2

Advanced-1

Advanced-3

Expert

Expert-1

Expert-2

Expert-3

Equipment

No Equipment Required

Yoga & Pilates

Yoga Block

Gym Mat

Free Weights

Barbell

Dumbbell

Pair of Dumbbells

Gym Machines

Sissy Squat Bench

Barbell Pivot

Backextension Bench

Seated Leg Extension

Smith Machine

Cable Station

Functional Fitness

Kettlebell

Gymnastic Ball

TRX Suspension

Pair Of Gym Sticks

Resistance Band

Gymnastic Rings

Pull Up Bar

Power Bag

Jump Box

Everyday Items

Bench

Chair

Stick

Elevation

Wall

Towel

Motor Ability

Flexibility

Strength

Endurance

Speed

Coordination

Muscle Group

Lower Back

M. Erector Spinae

M. Quadratus Lumborum

Mm. Spinalis

Neck

M. Scalene Anterior

M. Splenius

M. Sternocleidomastoideus

Glutes

M. Adductor Longus

M. Glutaeus Maximus

M. Glutaeus Medius

M. Glutaeus Minimus

M. Tensor Fasciae Latae

Adductors

M. Adductor Brevis

M. Adductor Magnus

M. Gracilis

M. Pectineus

Upper Back

M. Infraspinatus

M. Latissimus Dorsi

M. Levator Scapulae

M. Rhomboideus

M. Serratus Anterior

M. Serratus Posterior Superior

M. Subclavius

M. Subscapularis

M. Supraspinatus

M. Teres Major

M. Teres Minor

M. Trapezius Inferior Part

M. Trapezius Medium Part

M. Trapezius Superior Part

Quads

M. Quadrizeps Femoris

M. Rectus Femoris

M. Vastus Intermedius

M. Vastus Lateralis

M. Vastus Medialis

Hip Flexors

M. Iliacus

M. Psoas Major

M. Sartorius

Shins

M. Extensor digitorum longus

M. Extensor hallucis longus

M. Tibialis Anterior

M. Tibialis Posterior

Deep Back

Chest

M. Pectoralis Major

M. Pectoralis Minor

Hamstrings

M. Bizeps Femoris

M. Semimembranosus

M. Semitendinosus

Forearm

M. Abductor Pollucis Brevis

M. Abductor Pollucis Longus

M. Brachioradialis

M. Extensor Carpi Radialis

M. Extensor Carpi Ulnaris

M. Extensor Digitorum

M. Extensor Pollucis Brevis

M. Extensor Pollucis Longus

M. Flexor Carpi Radialis

M. Flexor Carpi Ulnaris

M. Flexor Digitorum

M. Flexor Pollucis Longus

M. Palmaris Longus

M. Pronator Teres

M. Supinator

Abs

M. Obliquus Externus Abdominis

M. Obliquus Internus Abdominis

M. Rectus Abdominis

Hip Rotators

M. Gemellus Inferior

M. Gemellus Superior

M. Obturator Externus

M. Obturator Internus

M. Piriformis

M. Quadratus Femoris

Calves

M. Fibularis Brevis

M. Fibularis Longus

M. Fibularis Tertius

M. Flexor Digitorum Longus

M. Flexor Hallucis Longus

M. Gastrocnemius

M. Plantaris

M. Popliteus

M. Soleus

Upper Arm

M. Anconeus

M. Bizeps Brachii

M. Brachialis

M. Coracobrachialis

M. Trizeps Brachii

Deltoids

M. Deltoideus Anterior Part

M. Deltoideus Medium Part

M. Deltoideus Posterior Part

Exercise Kind

Is Partner Required

Is Cooldown Option

Is Warmup Option

Is Fundamental

Is Unilateral

Is Isolated

Is Isometric

Skill Progression

Pistol Squat

Back-Lever

Muscle Up

Planche

Handstand

Matches: 112

Magic

Magic

Skill Level

Forward Fold to Deep Sumo Squat

Skill Level:

★

★

★

★

★

★

Motor Ability: Flexibility

Exercise Kind: Is Warmup Option

Equipment: -

Forearm Plank

Skill Level:

★

★

★

★

★

★

Motor Ability: Strength

Exercise Kind: Is Warmup Option, Is Isometric

Equipment: Gym Mat

Elevated Pike Push Up on Yoga Blocks

Skill Level:

★

★

★

★

★

★

Motor Ability: Strength

Exercise Kind: Is Fundamental

Equipment: Yoga Block

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