Lifting weights
Lifting weight from floor
Core exercises
1. Back squat
2. Bench press
3. Deadlift
4. Front lat pull down
5. Shoulder press
6. Lunge
Assistance exercises
1. Bicep curl
2. Single leg step up
3. Knee extension
4. Seated leg press
5. Tricep overhead
6. Seated abduction
Pre-habilitation exercises
1. Heel raised back squat
2. Calf raises with barbell
3. Side bridge
4. Calf stretch with foam roller
5. Martian walks
6. Walking lunge
Flexibility exercises
Stretches
Core stability exercises
1. Weighted sit up
2. Quadruped with alternate arm and leg raise
3. Plank
4. Bridging
5. Reverse woodchop
6. Standard rotational pulley
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