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Primary Muscle

Equipment

Force

Mechanic

Exercise Ball Crunch

Abs exercise ball

Exercise Ball Pull-In

Abs exercise ball

Extended Range One-Arm Kettlebell Floor Press

Mid Chest kettlebells

External Rotation

Mid Shoulders dumbbell

External Rotation with Band

Mid Shoulders bands

External Rotation with Cable

Mid Shoulders cable

Face Pull

Mid Shoulders cable

Farmer's Walk

Forearms other

Fast Skipping

Quads body only

Finger Curls

Forearms barbell

Flat Bench Cable Flyes

Mid Chest cable

Flat Bench Leg Pull-In

Abs body only

Flat Bench Lying Leg Raise

Abs body only

Flexor Incline Dumbbell Curls

Biceps dumbbell

Floor Glute-Ham Raise

Hamstrings

Floor Press

Triceps barbell

Floor Press with Chains

Triceps barbell

Flutter Kicks

Glutes body only

Foot-SMR

Calves other

Forward Drag with Press

Mid Chest other