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daily 0.5 https://perftrain.com/exercises/dumbbell_reverse_grip_row 2026-03-19T05:23:07.331Z daily 0.5 https://perftrain.com/exercises/dumbbell_seated_calf_raise 2026-03-19T05:23:07.331Z daily 0.5 https://perftrain.com/exercises/dumbbell_seated_front_raise 2026-03-19T05:23:07.331Z daily 0.5 https://perftrain.com/exercises/dumbbell_seated_kickback 2026-03-19T05:23:09.005Z daily 0.5 https://perftrain.com/exercises/dumbbell_seated_lateral_raise 2026-03-19T05:23:09.005Z daily 0.5 https://perftrain.com/exercises/dumbbell_seated_neutral_wrist_curl 2026-03-19T05:23:09.005Z daily 0.5 https://perftrain.com/exercises/dumbbell-seated-preacher-curl 2025-07-07T08:25:42.341Z daily 0.5 https://perftrain.com/exercises/dumbbell_seated_preacher_curl 2026-03-19T05:23:09.005Z daily 0.5 https://perftrain.com/exercises/dumbbell_seated_triceps_extension 2026-03-19T05:23:09.005Z daily 0.5 https://perftrain.com/exercises/dumbbell_shrug 2026-03-19T05:23:09.005Z daily 0.5 https://perftrain.com/exercises/dumbbell-side-bend 2025-07-05T17:16:19.159Z daily 0.5 https://perftrain.com/exercises/dumbbell_side_bend 2026-03-19T05:23:09.005Z daily 0.5 https://perftrain.com/exercises/dumbbell_single_leg_calf_raise 2026-03-19T05:23:09.005Z daily 0.5 https://perftrain.com/exercises/dumbbell_single_leg_squat 2026-03-19T05:23:09.005Z daily 0.5 https://perftrain.com/exercises/dumbbell_squat 2026-03-19T05:23:09.005Z daily 0.5 https://perftrain.com/exercises/dumbbell_standing_calf_raise 2026-03-19T05:23:10.337Z daily 0.5 https://perftrain.com/exercises/dumbbell_stiff_leg_deadlift 2026-03-19T05:23:10.337Z daily 0.5 https://perftrain.com/exercises/dumbbell_upright_row 2026-03-19T05:23:10.337Z daily 0.5 https://perftrain.com/exercises/ez-barbell-biceps-curl 2025-07-07T08:26:26.270Z daily 0.5 https://perftrain.com/exercises/elbow_supported_lateral_raises 2026-03-19T05:23:10.337Z daily 0.5 https://perftrain.com/exercises/elliptical 2026-03-19T05:23:10.337Z daily 0.5 https://perftrain.com/exercises/ez_barbell_anti_gravity_press 2026-03-19T05:23:10.337Z daily 0.5 https://perftrain.com/exercises/ez_barbell_biceps_curl 2026-03-19T05:23:10.337Z daily 0.5 https://perftrain.com/exercises/ez_barbell_lying_triceps_extension 2026-03-19T05:23:10.337Z daily 0.5 https://perftrain.com/exercises/hammer_grip_pullup 2026-03-19T05:23:10.337Z daily 0.5 https://perftrain.com/exercises/hanging_leg_hip_raise 2026-03-19T05:23:10.337Z daily 0.5 https://perftrain.com/exercises/hanging-leg-hip-raise 2025-07-05T17:16:48.372Z daily 0.5 https://perftrain.com/exercises/hanging-straight-leg-raise 2025-07-05T17:17:21.783Z daily 0.5 https://perftrain.com/exercises/hanging_straight_leg_raise 2026-03-19T05:23:11.339Z daily 0.5 https://perftrain.com/exercises/incline-leg-hip-raise 2025-07-05T17:17:49.932Z daily 0.5 https://perftrain.com/exercises/incline_leg_hip_raise 2026-03-19T05:23:11.339Z daily 0.5 https://perftrain.com/exercises/incline_pushups 2026-03-19T05:23:11.339Z daily 0.5 https://perftrain.com/exercises/inverted_row_between_chairs 2026-03-19T05:23:11.339Z daily 0.5 https://perftrain.com/exercises/inverted_row_with_straps 2026-03-19T05:23:11.339Z daily 0.5 https://perftrain.com/exercises/iron-cross-stretch 2025-07-05T17:24:00.926Z daily 0.5 https://perftrain.com/exercises/jump_rope 2026-03-19T05:23:11.339Z daily 0.5 https://perftrain.com/exercises/jump_stepup 2026-03-19T05:23:11.339Z daily 0.5 https://perftrain.com/exercises/jumping_jack 2026-03-19T05:23:11.339Z daily 0.5 https://perftrain.com/exercises/kettlebell_deadlift 2026-03-19T05:23:11.339Z daily 0.5 https://perftrain.com/exercises/landmine_180 2026-03-19T05:23:11.340Z daily 0.5 https://perftrain.com/exercises/landmine-180-twist 2025-07-05T17:18:19.663Z daily 0.5 https://perftrain.com/exercises/lever_back_extension 2026-03-19T05:23:12.378Z daily 0.5 https://perftrain.com/exercises/lever_chest_press 2026-03-19T05:23:12.378Z daily 0.5 https://perftrain.com/exercises/lever_high_row 2026-03-19T05:23:12.378Z daily 0.5 https://perftrain.com/exercises/lever_horizontal_leg_press 2026-03-19T05:23:12.378Z daily 0.5 https://perftrain.com/exercises/lever_incline_hammer_chest_press 2026-03-19T05:23:12.378Z daily 0.5 https://perftrain.com/exercises/lever_kneeling_leg_curl 2026-03-19T05:23:12.378Z daily 0.5 https://perftrain.com/exercises/lever_leg_extension 2026-03-19T05:23:12.378Z daily 0.5 https://perftrain.com/exercises/lever_lying_chest_press 2026-03-19T05:23:12.378Z daily 0.5 https://perftrain.com/exercises/lever_lying_leg_curl 2026-03-19T05:23:12.378Z daily 0.5 https://perftrain.com/exercises/lever_pec_deck_fly 2026-03-19T05:23:12.378Z daily 0.5 https://perftrain.com/exercises/lever-preacher-curl 2025-07-07T08:27:05.413Z daily 0.5 https://perftrain.com/exercises/lever_preacher_curl 2026-03-19T05:23:14.061Z daily 0.5 https://perftrain.com/exercises/lever_reverse_hyperextension 2026-03-19T05:23:14.061Z daily 0.5 https://perftrain.com/exercises/lever_reverse_tbar_row 2026-03-19T05:23:14.061Z daily 0.5 https://perftrain.com/exercises/lever_seated_calf_raise 2026-03-19T05:23:14.061Z daily 0.5 https://perftrain.com/exercises/lever_seated_crunch 2026-03-19T05:23:14.061Z daily 0.5 https://perftrain.com/exercises/lever_seated_dips 2026-03-19T05:23:14.061Z daily 0.5 https://perftrain.com/exercises/lever_seated_hip_abduction 2026-03-19T05:23:14.061Z daily 0.5 https://perftrain.com/exercises/lever_seated_hip_adduction 2026-03-19T05:23:14.061Z daily 0.5 https://perftrain.com/exercises/lever_seated_leg_curl 2026-03-19T05:23:14.061Z daily 0.5 https://perftrain.com/exercises/lever_seated_leg_raise_crunch 2026-03-19T05:23:14.061Z daily 0.5 https://perftrain.com/exercises/lever_shrug 2026-03-19T05:23:15.379Z daily 0.5 https://perftrain.com/exercises/lever_standing_calf_raise 2026-03-19T05:23:15.379Z daily 0.5 https://perftrain.com/exercises/lever_standing_hip_extension 2026-03-19T05:23:15.379Z daily 0.5 https://perftrain.com/exercises/lever_standing_rear_kick 2026-03-19T05:23:15.379Z daily 0.5 https://perftrain.com/exercises/lever_tbar_row 2026-03-19T05:23:15.379Z daily 0.5 https://perftrain.com/exercises/lever_triceps_extension 2026-03-19T05:23:15.379Z daily 0.5 https://perftrain.com/exercises/lever_triceps_extension_neutral_grip 2026-03-19T05:23:15.379Z daily 0.5 https://perftrain.com/exercises/lying-bent-knee-twist 2025-07-05T17:13:09.859Z daily 0.5 https://perftrain.com/exercises/lying_floor_leg_raise 2026-03-19T05:23:15.379Z daily 0.5 https://perftrain.com/exercises/lying-leg-raise 2025-07-05T17:19:51.375Z daily 0.5 https://perftrain.com/exercises/lying-straight-leg-raise 2025-07-05T17:20:20.805Z daily 0.5 https://perftrain.com/exercises/lying_straight_leg_raise 2026-03-19T05:23:15.379Z daily 0.5 https://perftrain.com/exercises/lying-supine-dumbbell-curl 2025-07-07T08:27:47.193Z daily 0.5 https://perftrain.com/exercises/lying_supine_dumbbell_curl 2026-03-19T05:23:15.379Z daily 0.5 https://perftrain.com/exercises/machine-seated-crunch 2025-07-05T17:18:49.651Z daily 0.5 https://perftrain.com/exercises/machine-seated-leg-raise-crunch 2025-07-05T17:19:18.616Z daily 0.5 https://perftrain.com/exercises/machine_shoulder_press 2026-03-19T05:23:17.081Z daily 0.5 https://perftrain.com/exercises/old_school_reverse_extensions 2026-03-19T05:23:17.081Z daily 0.5 https://perftrain.com/exercises/otis-ups 2025-07-05T17:20:48.325Z daily 0.5 https://perftrain.com/exercises/otisups 2026-03-19T05:23:17.081Z daily 0.5 https://perftrain.com/exercises/pullup_shoulder_grip 2026-03-19T05:23:17.081Z daily 0.5 https://perftrain.com/exercises/pullup_wide_back_grip 2026-03-19T05:23:17.081Z daily 0.5 https://perftrain.com/exercises/pullup_wide_front_grip 2026-03-19T05:23:17.081Z daily 0.5 https://perftrain.com/exercises/pushups 2026-03-19T05:23:17.081Z daily 0.5 https://perftrain.com/exercises/rear_decline_bridge 2026-03-19T05:23:17.081Z daily 0.5 https://perftrain.com/exercises/resistance-band-side-bend 2025-07-05T17:09:55.524Z daily 0.5 https://perftrain.com/exercises/reverse_grip_machine_lat_pulldown 2026-03-19T05:23:17.081Z daily 0.5 https://perftrain.com/exercises/reverse_grip_pullup 2026-03-19T05:23:17.081Z daily 0.5 https://perftrain.com/exercises/reverse_machine_shoulder_press 2026-03-19T05:23:18.379Z daily 0.5 https://perftrain.com/exercises/ring_high_row 2026-03-19T05:23:18.379Z daily 0.5 https://perftrain.com/exercises/running 2026-03-19T05:23:18.379Z daily 0.5 https://perftrain.com/exercises/scapula_dips 2026-03-19T05:23:18.379Z daily 0.5 https://perftrain.com/exercises/seated_military_press 2026-03-19T05:23:18.379Z daily 0.5 https://perftrain.com/exercises/seated-spinal-twist-(arm-extended) 2025-07-05T17:24:28.320Z daily 0.5 https://perftrain.com/exercises/side_bridge_side_plank 2026-03-19T05:23:18.379Z daily 0.5 https://perftrain.com/exercises/side-plank-(bridge) 2025-07-05T17:21:17.920Z daily 0.5 https://perftrain.com/exercises/single_dumbbell_stiff_leg_deadlift 2026-03-19T05:23:18.379Z daily 0.5 https://perftrain.com/exercises/sit-up-on-exercise-ball 2025-07-05T17:21:50.576Z daily 0.5 https://perftrain.com/exercises/sit-ups 2025-07-05T17:22:20.074Z daily 0.5 https://perftrain.com/exercises/situp_on_exercise_ball 2026-03-19T05:23:18.379Z daily 0.5 https://perftrain.com/exercises/situps 2026-03-19T05:23:18.379Z daily 0.5 https://perftrain.com/exercises/sled_45_degree_calf_press 2026-03-19T05:23:18.379Z daily 0.5 https://perftrain.com/exercises/sled_45_degree_leg_wide_press 2026-03-19T05:23:19.385Z daily 0.5 https://perftrain.com/exercises/sled_hack_squat 2026-03-19T05:23:19.386Z daily 0.5 https://perftrain.com/exercises/smith_calf_raise 2026-03-19T05:23:19.386Z daily 0.5 https://perftrain.com/exercises/smith_chair_squat 2026-03-19T05:23:19.386Z daily 0.5 https://perftrain.com/exercises/smith_deadlift_deadlift 2026-03-19T05:23:19.386Z daily 0.5 https://perftrain.com/exercises/smith_leg_press 2026-03-19T05:23:19.386Z daily 0.5 https://perftrain.com/exercises/smith_seated_shoulder_press 2026-03-19T05:23:19.386Z daily 0.5 https://perftrain.com/exercises/spell-caster 2025-07-05T17:23:00.332Z daily 0.5 https://perftrain.com/exercises/spell_caster 2026-03-19T05:23:19.386Z daily 0.5 https://perftrain.com/exercises/spinal-stretch-on-exercise-ball 2025-07-05T17:24:59.314Z daily 0.5 https://perftrain.com/exercises/squat 2026-03-19T05:23:19.386Z daily 0.5 https://perftrain.com/exercises/standing-band-crunch 2025-07-05T17:10:31.421Z daily 0.5 https://perftrain.com/exercises/standing-side-bend-arm-bent 2025-07-05T17:25:28.212Z daily 0.5 https://perftrain.com/exercises/stationary_bike 2026-03-19T05:23:19.386Z daily 0.5 https://perftrain.com/exercises/stretching_above_head_chest_stretch 2026-03-19T05:23:21.074Z daily 0.5 https://perftrain.com/exercises/stretching_adductor_stretch 2026-03-19T05:23:21.074Z daily 0.5 https://perftrain.com/exercises/stretching_all_fours_squad_stretch 2026-03-19T05:23:21.074Z daily 0.5 https://perftrain.com/exercises/stretching_back_pec_stretch 2026-03-19T05:23:21.074Z daily 0.5 https://perftrain.com/exercises/stretching_band_warmup_shoulder_stretch 2026-03-19T05:23:21.074Z daily 0.5 https://perftrain.com/exercises/stretching_boat_stretch 2026-03-19T05:23:21.074Z daily 0.5 https://perftrain.com/exercises/stretching_butterfly_yoga_pose 2026-03-19T05:23:21.074Z daily 0.5 https://perftrain.com/exercises/stretching_calf_stretch_with_rope 2026-03-19T05:23:21.074Z daily 0.5 https://perftrain.com/exercises/stretching_calf_stretch_with_strap 2026-03-19T05:23:21.074Z daily 0.5 https://perftrain.com/exercises/stretching_ceiling_look_stretch 2026-03-19T05:23:21.074Z daily 0.5 https://perftrain.com/exercises/stretching_chintochest_stretch 2026-03-19T05:23:22.395Z daily 0.5 https://perftrain.com/exercises/stretching_circles_knee_stretch 2026-03-19T05:23:22.395Z daily 0.5 https://perftrain.com/exercises/stretching_crossover_kneeling_hip_flexor_stretch 2026-03-19T05:23:22.395Z daily 0.5 https://perftrain.com/exercises/stretching_dynamic_back_stretch 2026-03-19T05:23:22.395Z daily 0.5 https://perftrain.com/exercises/stretching_dynamic_chest_stretch 2026-03-19T05:23:22.395Z daily 0.5 https://perftrain.com/exercises/stretching_elbows_back_stretch 2026-03-19T05:23:22.395Z daily 0.5 https://perftrain.com/exercises/stretching_feet_and_ankles_rotation_stretch 2026-03-19T05:23:22.395Z daily 0.5 https://perftrain.com/exercises/stretching_feet_and_ankles_stretch 2026-03-19T05:23:22.395Z daily 0.5 https://perftrain.com/exercises/stretching_flexion_leg_situp 2026-03-19T05:23:22.395Z daily 0.5 https://perftrain.com/exercises/stretching_front_toe_touch 2026-03-19T05:23:22.395Z daily 0.5 https://perftrain.com/exercises/stretching_hamstring_stretch 2026-03-19T05:23:23.400Z daily 0.5 https://perftrain.com/exercises/stretching_hip_circles_stretch 2026-03-19T05:23:23.400Z daily 0.5 https://perftrain.com/exercises/stretching_hip_extension_stretch 2026-03-19T05:23:23.400Z daily 0.5 https://perftrain.com/exercises/stretching_hip_flexor_and_quad_stretch 2026-03-19T05:23:23.400Z daily 0.5 https://perftrain.com/exercises/stretching_hip_flexor_stretch_rear_foot_elevated 2026-03-19T05:23:23.400Z daily 0.5 https://perftrain.com/exercises/stretching_iron_cross_stretch 2026-03-19T05:23:23.400Z daily 0.5 https://perftrain.com/exercises/stretching_knee_raise 2026-03-19T05:23:23.400Z daily 0.5 https://perftrain.com/exercises/stretching_kneeling_back_rotation_stretch 2026-03-19T05:23:23.400Z daily 0.5 https://perftrain.com/exercises/stretching_kneeling_lat_stretch 2026-03-19T05:23:23.400Z daily 0.5 https://perftrain.com/exercises/stretching_kneeling_triceps_extension 2026-03-19T05:23:23.400Z daily 0.5 https://perftrain.com/exercises/stretching_neck_side_stretch 2026-03-19T05:23:24.422Z daily 0.5 https://perftrain.com/exercises/stretching_peroneals_stretch 2026-03-19T05:23:24.422Z daily 0.5 https://perftrain.com/exercises/stretching_plyo_side_lunge_stretch 2026-03-19T05:23:24.422Z daily 0.5 https://perftrain.com/exercises/stretching_quadriceps_lying_stretch 2026-03-19T05:23:24.422Z daily 0.5 https://perftrain.com/exercises/stretching_quadriceps_stretch 2026-03-19T05:23:24.422Z daily 0.5 https://perftrain.com/exercises/stretching_rear_deltoid_stretch 2026-03-19T05:23:24.422Z daily 0.5 https://perftrain.com/exercises/stretching_reverse_dip 2026-03-19T05:23:24.422Z daily 0.5 https://perftrain.com/exercises/stretching_runners_stretch 2026-03-19T05:23:24.422Z daily 0.5 https://perftrain.com/exercises/stretching_seated_calf_stretch 2026-03-19T05:23:24.422Z daily 0.5 https://perftrain.com/exercises/stretching_seated_lower_back_stretch 2026-03-19T05:23:24.422Z daily 0.5 https://perftrain.com/exercises/stretching_seated_shoulder_flexor_depresor_retractor 2026-03-19T05:23:26.101Z daily 0.5 https://perftrain.com/exercises/stretching_seated_twist_straight_arm 2026-03-19T05:23:26.101Z daily 0.5 https://perftrain.com/exercises/stretching_seated_wide_angle_pose_sequence 2026-03-19T05:23:26.101Z daily 0.5 https://perftrain.com/exercises/stretching_side_wrist_pull_stretch 2026-03-19T05:23:26.101Z daily 0.5 https://perftrain.com/exercises/stretching_single_leg_stretch_bent_knee 2026-03-19T05:23:26.101Z daily 0.5 https://perftrain.com/exercises/stretching_single_straight_leg_stretch 2026-03-19T05:23:26.101Z daily 0.5 https://perftrain.com/exercises/stretching_sitting_bent_over_back_stretch 2026-03-19T05:23:26.101Z daily 0.5 https://perftrain.com/exercises/stretching_slopes_towards_stretch 2026-03-19T05:23:26.101Z daily 0.5 https://perftrain.com/exercises/stretching_spinal_stretch_on_exercise_ball 2026-03-19T05:23:26.101Z daily 0.5 https://perftrain.com/exercises/stretching_spine_stretch 2026-03-19T05:23:26.101Z daily 0.5 https://perftrain.com/exercises/stretching_spine_stretch_forward 2026-03-19T05:23:27.435Z daily 0.5 https://perftrain.com/exercises/stretching_stairs_calf_stretch 2026-03-19T05:23:27.435Z daily 0.5 https://perftrain.com/exercises/stretching_standing_back_rotation_stretch 2026-03-19T05:23:27.435Z daily 0.5 https://perftrain.com/exercises/stretching_standing_bench_calf_stretch 2026-03-19T05:23:27.435Z daily 0.5 https://perftrain.com/exercises/stretching_standing_reach_up_back_rotation_stretch 2026-03-19T05:23:27.435Z daily 0.5 https://perftrain.com/exercises/stretching_standing_side_bend_bent_arm 2026-03-19T05:23:27.435Z daily 0.5 https://perftrain.com/exercises/stretching_standing_wheel_rollout 2026-03-19T05:23:27.435Z daily 0.5 https://perftrain.com/exercises/stretching_wrist_circles 2026-03-19T05:23:27.435Z daily 0.5 https://perftrain.com/exercises/treadmill_running 2026-03-19T05:23:27.435Z daily 0.5 https://perftrain.com/exercises/triceps_dips 2026-03-19T05:23:27.435Z daily 0.5 https://perftrain.com/exercises/twisting_crunch 2026-03-19T05:23:28.436Z daily 0.5 https://perftrain.com/exercises/twisting-crunch 2025-07-05T17:25:57.178Z daily 0.5 https://perftrain.com/exercises/v-up 2025-07-05T17:26:53.710Z daily 0.5 https://perftrain.com/exercises/vertical_leg_raise_on_parallel_bars 2026-03-19T05:23:28.436Z daily 0.5 https://perftrain.com/exercises/vertical-leg-raise-parallel-bars 2025-07-05T17:26:25.166Z daily 0.5 https://perftrain.com/exercises/vup 2026-03-19T05:23:28.436Z daily 0.5 https://perftrain.com/exercises/walk_wave_machine 2026-03-19T05:23:28.436Z daily 0.5 https://perftrain.com/exercises/weighted_leg_extension_crunch 2026-03-19T05:23:28.436Z daily 0.5 https://perftrain.com/exercises/weighted-leg-extension-crunch 2025-07-05T17:27:25.065Z daily 0.5 https://perftrain.com/exercises/weighted_sissy_squat 2026-03-19T05:23:28.436Z daily 0.5 https://perftrain.com/exercises/weighted_standing_curl 2026-03-19T05:23:28.436Z daily 0.5 https://perftrain.com/exercises/wide_grip_pushups 2026-03-19T05:23:28.436Z daily 0.5