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Neck rotations

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Cervical flexions

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Neck side bends

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Neck Isos (4 way)

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Chin tucks

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Rows (with cervical posture emphasis)

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Ball throws

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Cervical perturbations

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Neck plyo push ups

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Bicep curl

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Hammer curl

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Pendulums

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Y raises

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Planks

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Shoulder flexion

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Ball Slams (preferably a medicine ball)

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Overhead ball throws

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Medicine ball drops

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Cat-Cows

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Spinal Rotations

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Child's Pose

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Bird dogs

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Side Planks

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Supermans

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Squat jumps

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Russian twists with ball

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kettlebell swings

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Calf raises

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Lateral leg raises

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Hip circles

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Single leg balance

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Single leg RDL's

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Glut bridges

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Box jumps

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Skater jumps

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Wall taps