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GETTING STARTED
MONTHLY PROGRAM
FB4L TRANSFORMATIONS
ADDITIONAL RESOURCES
ELITE MEMBERS ONLY
COMPETITION MEMBERS ONLY
MEMBERSHIP PLAN STRENGTH WORKOUT INSTRUCTIONAL VIDEOS
1 1/2 JUMPS
1 ARM ROWS
AB CRUNCH
AIR SQUATS
ASSITED PULL UPS
AROUND THE WORLD LUNGES
B STANCE ROMANIAN DEADLIFT
BALL PASS
BAND DEADLIFT
BARBELL BACK SQUAT
BARBELL CURLS
BARBELL LUNGES
BARBELL SHOULDER PRESS
BENCH DIPS
BENT OVER ROWS
BICEP CURLS - BILATERAL
BICEP CURLS SEATED - ALTERNATE
BICEP CURLS STANDING - ALTERNATE
BICYCLE CRUNCHES
BOX JUMPS
BULGARIAN SPLIT SQUAT W/ 3 COUNT HOLD
BULGARIAN SPLIT SQUATS
BURPEES
BUTT KICKERS
BUTT PLANK
BUTT (GLUTE) PLANK RAISES - WEIGHTED
BUTTERFLY CRUNCH
CABLE DEADLIFT W/ BAND
CABLE TRICEP PRESSDOWN
CABLE FRONT RAISE
CABLE KICKBACKS
CABLE ROWS
CALF RAISES
CLAMS/OUTER THIGH ABDUCTOR
COCOONS/DOUBLE CRUNCHES
CROSSOVER LUNGES
CRUNCHES
CURTSY BOX LUNGES
CURTSY LUNGES W/ PULSES
CURTSY LUNGES TO SINGLE LEG DEADLIFT
CURTSY SQUAT
CURTSY SQUAT CURTSY
DEEP SQUAT HOLD
DIAMOND PULSES
DONKEY KICK - STRAIGHT LEG
DONKEY KICK - STRAIGHT LEG W/ PULSES
DONKEY KICKS W/ BENT KNEE
DONKEY KICKS W/ BENT KNEE - BANDED
DOUBLE DIP LUNGES
DOUBLE DB TRICEP KICKBACK
DUMBBELL DEADLIFT WITH BAND
DUMBBELL FLYE
DUMBBELL KICKBACKS - ALTERNATE
DUMBBELL KICKBACKS - UNILATERAL
DUMBBELL OVERHEAD EXTENSION - UNILATERAL
DUMBBELL INCLINE CHEST PRESS
DUMBBELL OVERHEAD LAT RAISE WITH LEG LIFT
DUMBBELL PULLOVERS
DUMBBELL PULL THROUGH
DUMBBELL PUSH PRESS
DUMBBELL ROWS
DUMBBELL SQUATS
DUMBBELL UPRIGHT ROWS
FIRE HYDRANTS
FIRE HYDRANTS W/ BANDS
FRONT KICKS
FRONT PLANK MARCHES
FRONT TO BACK LUNGES
FLAT BENCH CHEST FLYS
FRONT RAISES
FLUTTER KICKS
FRONT PLANK MARCH/PLANK STRAIGHT LEG KICK UP
FROG SQUAT/ROTATION STRETCH
FROG PUMPS
FROG SIT UPS
GOBLET SQUATS
GOOD MORNINGS
GOOD MORNINGS W/ BARBELL
GLUTE BRIDGE/HAM GLUTE RAISE SQUEEZES
GLUTE BRIDGE W/ MEDICINE BALL HOLD
HAMMER CURLS
HIP THRUST BANDED WITH WEIGHT
HIP THRUST - WEIGHTED
HIP THRUST MARCHES
HOLLOW HOLD
IN AND OUT JUMPS
IN AND OUT JUMP IN SQUAT POSITION
INCH WORM
JACK SQUATS
JACKKNIVES
JUMP LUNGES
JUMP SQUATS
JUMP ROPE
JUMPING JACKS
KICKBACKS W/ BAND
KNEELING SQUATS
KNEE INS
KB SWINGS
LAYING HAMSTRING CURLS
LATERAL LUNGES
LATERAL RAISE - SEATED
LATERAL STEP UPS
LATERAL PULLDOWNS
LEG EXTENSION
LEG PRESS
LEG LIFTS
LEG SWINGS
LOW PULSING LUNGES W/ BANDS
LUNGES
MACHINE AB CRUNCH
MAN MAKERS
MOUNTAIN CLIMBERS
NARROW STANCE HIP THRUST
NARROW STANCE DEADLIFT
NO WALL BALL TOSSES
OVERHEAD EXTENSIONS - BILATERAL
OVERHEAD ROPE TRICEP EXTENSIONS
PIGEON POSE
PLANK DELTS
PLANK JACKS
PLANK UP AND DOWNS
PLANK STEP OUTS
PRONE GLUTE SQUEEZE
POP SQUAT
PULSE SQUAT
PRONE GLUTE SQUEEZE W/ 10 SECOND HOLD
PUSHUPS
PLIE JUMP SQUATS
PLIE SQUATS W/ PULSES
PLIE SQUATS
REVERSE CRUNCH
REVERSE LUNGE TO CURL
REVERSE LUNGE WITH OVERHEAD PRESS
RAINBOWS
RAISED CLAMS W/ BAND
RENEGADES
REAR DELT RAISES/FLYES
REVERSE BENT KNEE HYPEREXTENSION
REVERSE FROG PUMPS ON FLOOR
REVERSE LUNGES
REVERSE LUNGE TO CURL
REVERSE HYPEREXTENSIONS ON BALL OR BENCH
REVERSE UPS
RKC PLANK
ROMANIAN DEADLIFTS
RUSSIAN TWIST
SIDE LUNGE WITH VERTICAL LIFT
SIDE PLANK
SIT UP
SIDE LYING HIP ABDUCTION
SIDE LYING HIP ABDUCTION W/ 10 SECOND HOLD
SIDE OBLIQUE CRUNCH
SCISSOR KICKS
SCISSOR KICKS HIGH TO LOW
SINGLE LEG HIP THRUST - WEIGHTED
SINGLE LEG ROMANIAN DEADLIFTS
SIDE LATERAL WALK/SUMO WALK
SEATED ABDUCTORS
SEATED HAMMER CURLS
SEATED MEDICINE BALL HOLD
SEATED SIDE LATERAL RAISE
SKULL CRUSHERS
STANDING KICKBACKS
SHOULDER PRESS
SHOULDER PRESS SEATED - ALTERNATE
SHOULDER TAPS
SQUAT POP SQUEEZE
SQUAT TO SHOULDER PRESS
SQUAT PULSES
SPEED SKATERS
SLIDE LYING HIP ABDUCTION
SINGLE LEG HIP THRUST
SIDE PLANK WITH LEG ABDUCTION
SINGLE LEG PLANK W/ 5 SECOND HOLD
SINGLE LEG 1/2 SQUATS
SINGLE LEG SQUATS
STEP UP JABS
STEP UP TO REVERSE LUNGE
SINGLE LEG GLUTE BRIDE
SINGLE LEG PRESS
SHOULDER CIRCLES
SIDE LATERALS RAISE
SIDE PLANK DIPS
SINGLE LEG HIP THRUST 1 - 1/4
SISSY SQUAT
SPIDERMAN PLANKS
SPLIT SQUAT W/ 3 COUNT HOLD
STOMACH VACCUMS
STABILITY BALL HAMSTRING ROLL INS
STABILITY BALL HIP THRUST
STABILITY BALL PUSHUPS
STAR CRUNCHES
SUMO DEADLIFT
TOES TO CEILING
TRIPLE BUTT BURNER
WALK OUT PUSHUP
WALKING LUNGES
WALKING LUNGES / NO WEIGHT
WEIGHTED DOUBLE SQUATS
WEIGHTED PRINCESS SQUAT WITH SIDE KICK
WIDE ROWS
WIDE STANCE HIP THRUSTS
WIDE STANCE ROMANIAN DEADLIFTS
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