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These exercises are designed to strengthen your gluteal muscles around your hip and bottom. Lie on your side with the leg you want to strengthen upward.

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Hopscotch. Plyometric activity that wakes up the lower leg as the player warms up for more explosive activities. 13. Basic volleyball shuffle. Dynamic movement 

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Commence lift by rotating the shoulders back and pinching the rear delts. Lift weight up such that the shoulder to elbow joint is parallel to the ground and the 

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Beginner Strength Training.pdf - JBSA Today

You don't have to join the gym to be able to exercise. Below are some suggested exercises that are aimed to get you out of your chair and get a little home