Triceps extension (lying on bench), triceps kickbacks, close-grip press, dips (on bench or floor).
May include hip thrusts, squat jumps (if no barbell), or a final back/hamstring track. Not in all releases.
Chest press (lying on bench), chest fly, push-ups (on knees or toes).
Start light, master the form, and the strength will follow.
Crunches (on bench), oblique twists, plank holds, leg lowers, sometimes sit-ups.
Light or bodyweight. Track 10: Cooldown & Stretch Target: Full body flexibility Duration: ~3-4 minutes Music Style: Calm, slow, ambient
Bent-over row, wide row, dead row (pulling to hips).
