Single, Single, Double Lateral Raises: This exercise targets all three shoulder muscle heads, engaging the lateral, anterior, and posterior deltoids.
Overhead Tricep Extensions: Designed to target the triceps, this movement engages various stabilizing muscles in the shoulders, core, glutes, and lower back.
Burpee and Push Press: Combining explosive power with strength movements, this full-body exercise targets the shoulders, back, glutes, hamstrings, lower back, abs, and core.
Single Arm Row: Focusing on the latissimus dorsi, this unilateral exercise engages the bicep and core.
W-Curls (Standard and Wide Bicep Curls): Targeting the forearms, biceps, and rotator cuff muscles, this exercise incorporates standard and wide bicep curls.
Dumbbell Row, Clean, and Overhead Press: Engaging the lower back, upper back, hamstrings, hips, glutes, core, and shoulders, this exercise combines rowing, cleaning, and pressing for a dynamic, full-body workout.
Woman Maker (Push Up, Row, Squat, Curl, and Press): A comprehensive exercise targeting quads, glutes, hamstrings, back, chest, biceps, triceps, shoulders, and core.
Halo and Vertical Press Out: Focused on shoulders, low back, and abdominal muscles, this exercise enhances shoulder mobility through a combination of dumbbell halos and vertical press-outs.