WORLD 1 · THE LIBRARY

EXERCISE LIBRARY

KNOW THY ENEMY. THE ENEMY IS LEG DAY.

WORLD 1-1 · CHEST 14 EXERCISES · 245 VARIANTS
ARM SWING
★☆☆☆☆
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PECTORALIS MAJOR DELTOID
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
BENCH DIP
★☆☆☆☆
Bench Dip
PECTORALIS MAJOR DELTOID
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
CABLE CROSS OVER PRESS
★★★☆☆
Cable Cross Over Press
PECTORALIS MAJOR TRICEPS BRACHII
6 catalogued variants across cable.
DMG 32 · STA 3 · 6 VARIANTS →
CABLE CROSSOVER
★★★☆☆
Cable Crossover
PECTORALIS MAJOR
6 catalogued variants across cable.
DMG 32 · STA 3 · 6 VARIANTS →
CHEST PRESS
★★★★★
Chest Press
PECTORALIS MAJOR TRICEPS BRACHII
76 catalogued variants across band, barbell, cable, chains.
DMG 99 · STA 9 · 76 VARIANTS →
DECLINE BENCH PRESS
★★★★☆
Decline Bench Press
PECTORALIS MAJOR
13 catalogued variants across band, barbell, cable, dumbbell.
DMG 46 · STA 7 · 13 VARIANTS →
DECLINE FLYE
★★★☆☆
Decline Flye
PECTORALIS MAJOR
7 catalogued variants across band, cable, dumbbell, stability ball.
DMG 34 · STA 6 · 7 VARIANTS →
DIP
★★★☆☆
Dip
PECTORALIS MAJOR DELTOID
5 catalogued variants across bodyweight, machine.
DMG 30 · STA 4 · 5 VARIANTS →
FLYE
★★★★★
Flye
PECTORALIS MAJOR
51 catalogued variants across band, bodyweight, cable, dumbbell.
DMG 99 · STA 8 · 51 VARIANTS →
INCLINE BENCH PRESS
★★★★★
Incline Bench Press
PECTORALIS MAJOR TRICEPS BRACHII
Aim the pecs at the sky. The sky blinks first.
DMG 74 · STA 9 · 27 VARIANTS →
INCLINE FLYE
★★★★☆
Incline Flye
PECTORALIS MAJOR
12 catalogued variants across band, cable, dumbbell, machine.
DMG 44 · STA 7 · 12 VARIANTS →
PULLOVER
★★★★☆
Pullover
CHEST
14 catalogued variants across band, barbell, bodyweight, cable.
DMG 48 · STA 9 · 14 VARIANTS →
PUSH UP
★★★★☆
Push Up
PECTORALIS MAJOR DELTOID
14 catalogued variants across bodyweight, medicine ball.
DMG 48 · STA 4 · 14 VARIANTS →
STABILITY BALL PUSH UP
★★★★☆
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PECTORALIS MAJOR DELTOID
12 catalogued variants across stability ball.
DMG 44 · STA 3 · 12 VARIANTS →
WORLD 1-2 · SHOULDER 13 EXERCISES · 329 VARIANTS
BARREL THROW
★★☆☆☆
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DELTOID
2 catalogued variants across band, dumbbell.
DMG 24 · STA 4 · 2 VARIANTS →
BIG ARM CIRCLES
★☆☆☆☆
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DELTOID
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
EXTERNAL ROTATION
★★★☆☆
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DELTOID
4 catalogued variants across band, cable, dumbbell.
DMG 28 · STA 5 · 4 VARIANTS →
FACE PULL
★★☆☆☆
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DELTOID ROTATOR CUFF
3 catalogued variants across cable, dumbbell, smith machine.
DMG 26 · STA 5 · 3 VARIANTS →
FRONT RAISE
★★★★★
Front Raise
DELTOID
63 catalogued variants across band, barbell, cable, dumbbell.
DMG 99 · STA 8 · 63 VARIANTS →
INTERNAL ROTATION
★★☆☆☆
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DELTOID
2 catalogued variants across band, cable.
DMG 24 · STA 4 · 2 VARIANTS →
LATERAL RAISE
★★★★★
Lateral Raise
DELTOID
80 catalogued variants across band, bodyweight, cable, dumbbell.
DMG 99 · STA 9 · 80 VARIANTS →
REAR DELT FLYE
★★★☆☆
Rear Delt Flye
DELTOID
7 catalogued variants across band, cable, dumbbell, machine.
DMG 34 · STA 6 · 7 VARIANTS →
REAR DELT PULL
★☆☆☆☆
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DELTOID
1 catalogued variant across band.
DMG 22 · STA 3 · 1 VARIANTS →
REAR DELT RAISE
★★★★★
Rear Delt Raise
DELTOID
79 catalogued variants across band, cable, dumbbell, machine.
DMG 99 · STA 7 · 79 VARIANTS →
SHOULDER PRESS
★★★★★
Shoulder Press
DELTOID
85 catalogued variants across band, barbell, cable, chains.
DMG 99 · STA 9 · 85 VARIANTS →
SMALL ARM CIRCLES
★☆☆☆☆
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DELTOID
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
SPLIT JERK
★☆☆☆☆
Split Jerk
DELTOID
1 catalogued variant across barbell.
DMG 22 · STA 3 · 1 VARIANTS →
WORLD 1-3 · BACK 9 EXERCISES · 233 VARIANTS
BACK EXTENSION
★★★★☆
Back Extension
ERECTOR SPINAE
8 catalogued variants across band, dumbbell, stability ball.
DMG 36 · STA 5 · 8 VARIANTS →
COBRA
★★★★★
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ERECTOR SPINAE
20 catalogued variants across band, bodyweight, dumbbell, stability ball.
DMG 60 · STA 6 · 20 VARIANTS →
GOOD MORNING
★☆☆☆☆
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ERECTOR SPINAE HAMSTRINGS
1 catalogued variant across barbell.
DMG 22 · STA 3 · 1 VARIANTS →
LAT PULLDOWN
★★★★★
Lat Pulldown
LATISSIMUS DORSI
43 catalogued variants across band, cable, machine, stability ball.
DMG 99 · STA 6 · 43 VARIANTS →
OVERHEAD PULLDOWN
★★★★☆
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LATISSIMUS DORSI
13 catalogued variants across band, cable, machine, stability ball.
DMG 46 · STA 6 · 13 VARIANTS →
ROW
★★★★★
Row
LATISSIMUS DORSI TRAPEZIUS
135 catalogued variants across band, barbell, bodyweight, cable.
DMG 99 · STA 9 · 135 VARIANTS →
STRAIGHT ARM PULLBACK
★★★☆☆
Straight Arm Pullback
LATISSIMUS DORSI
4 catalogued variants across band, dumbbell.
DMG 28 · STA 4 · 4 VARIANTS →
STRAIGHT ARM PULLDOWN
★★★☆☆
Straight Arm Pulldown
LATISSIMUS DORSI
7 catalogued variants across band, cable, machine.
DMG 34 · STA 5 · 7 VARIANTS →
SUPERMAN
★★☆☆☆
Superman
ERECTOR SPINAE RECTUS ABDOMINIS
2 catalogued variants across bodyweight, stability ball.
DMG 24 · STA 4 · 2 VARIANTS →
WORLD 1-4 · ARM 20 EXERCISES · 244 VARIANTS
BEHIND BACK CURL
★★★★☆
Behind Back Curl
BICEPS BRACHII
8 catalogued variants across band, cable, stability ball.
DMG 36 · STA 5 · 8 VARIANTS →
BICEPS CURL
★★★★★
Biceps Curl
BICEPS BRACHII
68 catalogued variants across band, barbell, cable, dumbbell.
DMG 99 · STA 9 · 68 VARIANTS →
CONCENTRATION CURL
★★★★☆
Concentration Curl
BICEPS BRACHII
9 catalogued variants across band, cable, dumbbell.
DMG 38 · STA 5 · 9 VARIANTS →
CROSS BODY CURL
★★☆☆☆
Cross Body Curl
BICEPS BRACHII
3 catalogued variants across band, bodyweight, cable.
DMG 26 · STA 5 · 3 VARIANTS →
CROSS BODY TRICEPS EXTENSION
★★☆☆☆
Cross Body Triceps Extension
TRICEPS BRACHII
3 catalogued variants across band, cable, dumbbell.
DMG 26 · STA 5 · 3 VARIANTS →
DRAG CURL
★★☆☆☆
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BICEPS BRACHII
2 catalogued variants across band, smith machine.
DMG 24 · STA 4 · 2 VARIANTS →
HAMMER CURL
★★★☆☆
Hammer Curl
BICEPS BRACHII
5 catalogued variants across band, cable, dumbbell.
DMG 30 · STA 5 · 5 VARIANTS →
INCLINE CURL
★★★☆☆
Incline Curl
BICEPS BRACHII
6 catalogued variants across cable, dumbbell, stability ball.
DMG 32 · STA 5 · 6 VARIANTS →
OVERHEAD CURL
★★★★★
Overhead Curl
BICEPS BRACHII
20 catalogued variants across band, cable, stability ball.
DMG 60 · STA 5 · 20 VARIANTS →
OVERHEAD TRICEPS EXTENSION
★★★★★
Overhead Triceps Extension
TRICEPS BRACHII
23 catalogued variants across band, barbell, cable, dumbbell.
DMG 66 · STA 9 · 23 VARIANTS →
PREACHER CURL
★★★★☆
Preacher Curl
BICEPS BRACHII
11 catalogued variants across band, barbell, bodyweight, cable.
DMG 42 · STA 9 · 11 VARIANTS →
PRONE INCLINE DUMBBELL CURL
★☆☆☆☆
Prone Incline Dumbbell Curl
BICEPS BRACHII
1 catalogued variant across dumbbell.
DMG 22 · STA 3 · 1 VARIANTS →
SIDE CURL
★☆☆☆☆
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BICEPS BRACHII
1 catalogued variant across band.
DMG 22 · STA 3 · 1 VARIANTS →
SUPINATING CURL
★★☆☆☆
Supinating Curl
BICEPS BRACHII
3 catalogued variants across cable, dumbbell.
DMG 26 · STA 4 · 3 VARIANTS →
SUPINE TRICEPS EXTENSION
★★★★★
Supine Triceps Extension
TRICEPS BRACHII
29 catalogued variants across band, barbell, cable, dumbbell.
DMG 78 · STA 8 · 29 VARIANTS →
TRICEPS EXTENSION
★★★★★
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TRICEPS BRACHII
25 catalogued variants across band, bodyweight, cable, dumbbell.
DMG 70 · STA 9 · 25 VARIANTS →
TRICEPS KICKBACK
★★★★☆
Triceps Kickback
TRICEPS BRACHII
12 catalogued variants across band, barbell, cable, dumbbell.
DMG 44 · STA 6 · 12 VARIANTS →
TRICEPS PRESS
★☆☆☆☆
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TRICEPS BRACHII
1 catalogued variant across barbell.
DMG 22 · STA 3 · 1 VARIANTS →
TRICEPS PRESSDOWN
★★★★☆
Triceps Pressdown
TRICEPS BRACHII
11 catalogued variants across band, cable.
DMG 42 · STA 4 · 11 VARIANTS →
ZOTTMAN CURL
★★☆☆☆
Zottman Curl
BICEPS BRACHII
3 catalogued variants across dumbbell.
DMG 26 · STA 3 · 3 VARIANTS →
WORLD 1-5 · FOREARM 11 EXERCISES · 29 VARIANTS
BEHIND BACK WRIST CURL
★★☆☆☆
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FOREARM
3 catalogued variants across band, barbell, dumbbell.
DMG 26 · STA 5 · 3 VARIANTS →
FARMERS WALK
★☆☆☆☆
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FINGER FLEXORS
1 catalogued variant across dumbbell.
DMG 22 · STA 3 · 1 VARIANTS →
FOREARM REVERSE CURL
★★☆☆☆
Forearm Reverse Curl
FOREARM
2 catalogued variants across barbell, cable.
DMG 24 · STA 4 · 2 VARIANTS →
GORILLA HANG
★☆☆☆☆
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FINGER FLEXORS
1 catalogued variant.
DMG 22 · STA 2 · 1 VARIANTS →
HAND GRIPPER
★☆☆☆☆
Hand Gripper
FINGER FLEXORS
1 catalogued variant across hand gripper.
DMG 22 · STA 3 · 1 VARIANTS →
PLATE PINCH
★☆☆☆☆
Plate Pinch
FINGER FLEXORS
1 catalogued variant across weight plate.
DMG 22 · STA 3 · 1 VARIANTS →
REVERSE CURL
★★☆☆☆
Reverse Curl
FOREARM
3 catalogued variants across barbell, cable, dumbbell.
DMG 26 · STA 5 · 3 VARIANTS →
REVERSE WRIST CURL
★★★☆☆
Reverse Wrist Curl
FOREARM
6 catalogued variants across band, barbell, cable, dumbbell.
DMG 32 · STA 6 · 6 VARIANTS →
WRIST CURL
★★★★☆
Wrist Curl
FOREARM
9 catalogued variants across band, barbell, bodyweight, cable.
DMG 38 · STA 8 · 9 VARIANTS →
WRIST ROLLER EXTENSION
★☆☆☆☆
Wrist Roller Extension
FOREARM
1 catalogued variant across wrist roller.
DMG 22 · STA 3 · 1 VARIANTS →
WRIST ROLLER FLEXION
★☆☆☆☆
Wrist Roller Flexion
FOREARM
1 catalogued variant across wrist roller.
DMG 22 · STA 3 · 1 VARIANTS →
WORLD 1-6 · ABDOMEN 33 EXERCISES · 123 VARIANTS
BENT LEG CRUNCH
★☆☆☆☆
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RECTUS ABDOMINIS
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
BICYCLE CRUNCH
★☆☆☆☆
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RECTUS ABDOMINIS
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
BIRD DOG
★☆☆☆☆
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RECTUS ABDOMINIS
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
CROSSOVER CRUNCH
★☆☆☆☆
Crossover Crunch
RECTUS ABDOMINIS
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
CRUNCH
★★★★☆
Crunch
RECTUS ABDOMINIS
14 catalogued variants across ab bench, band, barbell, bench.
DMG 48 · STA 9 · 14 VARIANTS →
CRUNCH PELVIC LIFT COMBINATION
★☆☆☆☆
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RECTUS ABDOMINIS
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
HIP THRUST
★★☆☆☆
Hip Thrust
RECTUS ABDOMINIS
3 catalogued variants across bodyweight, smith machine.
DMG 26 · STA 4 · 3 VARIANTS →
ISOMETRIC CRUNCH
★☆☆☆☆
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RECTUS ABDOMINIS
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
KNEE RAISE
★★☆☆☆
Knee Raise
RECTUS ABDOMINIS
3 catalogued variants across band, bodyweight, door.
DMG 26 · STA 5 · 3 VARIANTS →
KNEE TUCK
★★★☆☆
Knee Tuck
RECTUS ABDOMINIS
5 catalogued variants across band, bodyweight, stability ball.
DMG 30 · STA 5 · 5 VARIANTS →
LEG RAISE
★★★★☆
Leg Raise
RECTUS ABDOMINIS
9 catalogued variants across band, bodyweight, cable, door.
DMG 38 · STA 7 · 9 VARIANTS →
LEG RAISES
★☆☆☆☆
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RECTUS ABDOMINIS
1 catalogued variant across band.
DMG 22 · STA 3 · 1 VARIANTS →
OBLIQUE CRUNCH
★★★☆☆
Oblique Crunch
OBLIQUES
6 catalogued variants across bodyweight, cable.
DMG 32 · STA 4 · 6 VARIANTS →
OBLIQUE PUSHDOWN
★★☆☆☆
Oblique Pushdown
OBLIQUES
3 catalogued variants across band, cable, dumbbell.
DMG 26 · STA 5 · 3 VARIANTS →
ON FLOOR FEET UP HANDS STRAIGHT UP
★★☆☆☆
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RECTUS ABDOMINIS
2 catalogued variants across band, bodyweight.
DMG 24 · STA 4 · 2 VARIANTS →
ON FLOOR HANDS BY HEAD
★☆☆☆☆
On Floor Hands By Head
RECTUS ABDOMINIS
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
ON FLOOR HANDS STRAIGHT UP
★☆☆☆☆
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RECTUS ABDOMINIS
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
PRONE PLANK
★★★☆☆
Prone Plank
RECTUS ABDOMINIS
6 catalogued variants across bodyweight, stability ball.
DMG 32 · STA 4 · 6 VARIANTS →
REVERSE CRUNCH
★★☆☆☆
Reverse Crunch
RECTUS ABDOMINIS
3 catalogued variants across bench, bodyweight, stability ball.
DMG 26 · STA 5 · 3 VARIANTS →
ROLLOUT
★★★☆☆
Rollout
RECTUS ABDOMINIS
4 catalogued variants across barbell, stability ball.
DMG 28 · STA 4 · 4 VARIANTS →
ROMAN CHAIR CRUNCH
★☆☆☆☆
Roman Chair Crunch
RECTUS ABDOMINIS
1 catalogued variant across roman chair.
DMG 22 · STA 3 · 1 VARIANTS →
ROUNDHOUSE ELBOW
★★☆☆☆
Roundhouse Elbow
RECTUS ABDOMINIS
2 catalogued variants across band, cable.
DMG 24 · STA 4 · 2 VARIANTS →
RUSSIAN TWIST
★★★☆☆
Russian Twist
RECTUS ABDOMINIS
4 catalogued variants across bodyweight, medicine ball, stability ball.
DMG 28 · STA 5 · 4 VARIANTS →
SIDE PLANK
★★★☆☆
Side Plank
RECTUS ABDOMINIS
6 catalogued variants across bodyweight.
DMG 32 · STA 3 · 6 VARIANTS →
SIT UP
★★☆☆☆
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RECTUS ABDOMINIS
2 catalogued variants across bodyweight, incline bench.
DMG 24 · STA 4 · 2 VARIANTS →
STABILITY BALL CRUNCH
★★★★★
Stability Ball Crunch
RECTUS ABDOMINIS
24 catalogued variants across band, cable, stability ball.
DMG 68 · STA 5 · 24 VARIANTS →
STRAIGHT LEG CRUNCH
★☆☆☆☆
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RECTUS ABDOMINIS
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
TOE TOUCH CRUNCH
★☆☆☆☆
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RECTUS ABDOMINIS
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
TRUNK CURL AND CRUNCH
★★☆☆☆
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RECTUS ABDOMINIS
2 catalogued variants across bodyweight.
DMG 24 · STA 3 · 2 VARIANTS →
TWISTING CRUNCH
★★★☆☆
Twisting Crunch
RECTUS ABDOMINIS
6 catalogued variants across band, bench, bodyweight, cable.
DMG 32 · STA 7 · 6 VARIANTS →
V UP
★★☆☆☆
V Up
RECTUS ABDOMINIS
2 catalogued variants across bodyweight, cable.
DMG 24 · STA 4 · 2 VARIANTS →
WINDSHIELD WIPERS
★☆☆☆☆
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RECTUS ABDOMINIS
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
WOODCHOPPER
★★★☆☆
Woodchopper
RECTUS ABDOMINIS
4 catalogued variants across band, cable.
DMG 28 · STA 4 · 4 VARIANTS →
WORLD 1-7 · HIP 13 EXERCISES · 34 VARIANTS
BENCH BRIDGE
★☆☆☆☆
Bench Bridge
GLUTEUS MAXIMUS
1 catalogued variant across bench.
DMG 22 · STA 3 · 1 VARIANTS →
CLEAN
★★☆☆☆
Clean
GLUTEUS MAXIMUS ERECTOR SPINAE
2 catalogued variants across barbell, dumbbell.
DMG 24 · STA 4 · 2 VARIANTS →
CLEAN JERK
★★☆☆☆
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GLUTEUS MAXIMUS ERECTOR SPINAE
2 catalogued variants across barbell, dumbbell.
DMG 24 · STA 4 · 2 VARIANTS →
DEAD CURL PRESS
★☆☆☆☆
Dead Curl Press
GLUTEUS MAXIMUS HAMSTRINGS
1 catalogued variant across barbell.
DMG 22 · STA 3 · 1 VARIANTS →
DEAD LANDMINE
★★☆☆☆
Dead Landmine
GLUTEUS MAXIMUS HAMSTRINGS
2 catalogued variants across band, landmine.
DMG 24 · STA 4 · 2 VARIANTS →
DEADLIFT
★★★☆☆
Deadlift
GLUTEUS MAXIMUS HAMSTRINGS
Pick heavy thing up. Civilization follows.
DMG 32 · STA 7 · 6 VARIANTS →
HANG CLEAN
★★☆☆☆
Hang Clean
GLUTEUS MAXIMUS ERECTOR SPINAE
3 catalogued variants across barbell, dumbbell, smith machine.
DMG 26 · STA 5 · 3 VARIANTS →
HIP ADDUCTION
★☆☆☆☆
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ADDUCTORS
1 catalogued variant across cable.
DMG 22 · STA 3 · 1 VARIANTS →
KETTLEBELL SWING
★☆☆☆☆
Kettlebell Swing
GLUTEUS MAXIMUS HAMSTRINGS
1 catalogued variant across kettlebell.
DMG 22 · STA 3 · 1 VARIANTS →
POWER CLEAN
★★☆☆☆
Power Clean
GLUTEUS MAXIMUS ERECTOR SPINAE
2 catalogued variants across barbell, dumbbell.
DMG 24 · STA 4 · 2 VARIANTS →
ROMANIAN DEADLIFT
★★★☆☆
Romanian Deadlift
GLUTEUS MAXIMUS HAMSTRINGS
5 catalogued variants across band, barbell, bodyweight, cable.
DMG 30 · STA 7 · 5 VARIANTS →
SNATCH
★★★☆☆
Snatch
GLUTEUS MAXIMUS ERECTOR SPINAE
4 catalogued variants across barbell, dumbbell, kettlebell.
DMG 28 · STA 5 · 4 VARIANTS →
STRAIGHT LEGGED DEADLIFT
★★★☆☆
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GLUTEUS MAXIMUS HAMSTRINGS
4 catalogued variants across band, barbell, dumbbell.
DMG 28 · STA 5 · 4 VARIANTS →
WORLD 1-8 · THIGH 26 EXERCISES · 160 VARIANTS
BACK LUNGE
★★★☆☆
Back Lunge
QUADRICEPS GLUTEUS MAXIMUS
4 catalogued variants across band, barbell, bodyweight, dumbbell.
DMG 28 · STA 6 · 4 VARIANTS →
BODY WEIGHT SQUAT
★★★☆☆
Body Weight Squat
QUADRICEPS HAMSTRINGS
6 catalogued variants across bodyweight, stability ball.
DMG 32 · STA 4 · 6 VARIANTS →
FRONT LUNGE
★★★☆☆
Front Lunge
QUADRICEPS GLUTEUS MAXIMUS
7 catalogued variants across band, barbell, bodyweight, dumbbell.
DMG 34 · STA 6 · 7 VARIANTS →
FRONT SQUAT
★★★★☆
Front Squat
QUADRICEPS HAMSTRINGS
13 catalogued variants across band, barbell, dumbbell, smith machine.
DMG 46 · STA 7 · 13 VARIANTS →
FRONT TO BACK LUNGE
★★☆☆☆
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QUADRICEPS GLUTEUS MAXIMUS
3 catalogued variants across barbell, bodyweight, dumbbell.
DMG 26 · STA 5 · 3 VARIANTS →
GOBLET SQUAT
★☆☆☆☆
Goblet Squat
QUADRICEPS HAMSTRINGS
1 catalogued variant across dumbbell.
DMG 22 · STA 3 · 1 VARIANTS →
HACK SQUAT
★★★☆☆
Hack Squat
QUADRICEPS HAMSTRINGS
4 catalogued variants across band, barbell, dumbbell, machine.
DMG 28 · STA 6 · 4 VARIANTS →
JUMPING LUNGE
★★☆☆☆
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QUADRICEPS GLUTEUS MAXIMUS
3 catalogued variants across barbell, bodyweight, dumbbell.
DMG 26 · STA 5 · 3 VARIANTS →
KNEELING REVERSE HAMSTRING CURL
★★☆☆☆
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HAMSTRINGS
2 catalogued variants across bodyweight, machine.
DMG 24 · STA 4 · 2 VARIANTS →
LEG CURL
★★★★☆
Leg Curl
HAMSTRINGS
11 catalogued variants across band, bodyweight, cable, machine.
DMG 42 · STA 7 · 11 VARIANTS →
LEG EXTENSION
★★★★☆
Leg Extension
QUADRICEPS
8 catalogued variants across band, bodyweight, cable, machine.
DMG 36 · STA 7 · 8 VARIANTS →
LEG PRESS
★★☆☆☆
Leg Press
QUADRICEPS GLUTEUS MAXIMUS
2 catalogued variants across machine.
DMG 24 · STA 3 · 2 VARIANTS →
LUNGE
★☆☆☆☆
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QUADRICEPS GLUTEUS MAXIMUS
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
LUNGE AROUND THE CLOCK
★☆☆☆☆
sprite: the librarian is still drawing this one.
QUADRICEPS GLUTEUS MAXIMUS
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
OVERHEAD SQUAT
★★★★☆
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QUADRICEPS HAMSTRINGS
11 catalogued variants across band, barbell, dumbbell, stability ball.
DMG 42 · STA 6 · 11 VARIANTS →
REVERSE HAMSTRING CURL
★★☆☆☆
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HAMSTRINGS
2 catalogued variants across band, dumbbell.
DMG 24 · STA 4 · 2 VARIANTS →
REVERSE HAMSTRING EXTENSION
★☆☆☆☆
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HAMSTRINGS
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
REVERSE LUNGE
★★☆☆☆
Reverse Lunge
QUADRICEPS GLUTEUS MAXIMUS
3 catalogued variants across cable, dumbbell, smith machine.
DMG 26 · STA 5 · 3 VARIANTS →
ROTATING LUNGE
★☆☆☆☆
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QUADRICEPS GLUTEUS MAXIMUS
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
SIDE LUNGE
★★★☆☆
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QUADRICEPS GLUTEUS MAXIMUS
5 catalogued variants across band, barbell, bodyweight, dumbbell.
DMG 30 · STA 6 · 5 VARIANTS →
SPLIT SQUAT
★★★☆☆
Split Squat
QUADRICEPS HAMSTRINGS
4 catalogued variants across barbell, dumbbell, smith machine.
DMG 28 · STA 5 · 4 VARIANTS →
SQUAT
★★★★★
Squat
QUADRICEPS HAMSTRINGS
The king of lifts. Descend to the underworld, return with treasure.
DMG 99 · STA 8 · 46 VARIANTS →
STATIC LUNGE
★★★☆☆
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QUADRICEPS GLUTEUS MAXIMUS
6 catalogued variants across band, barbell, bodyweight, dumbbell.
DMG 32 · STA 6 · 6 VARIANTS →
STATIC SIDE LUNGE
★★★☆☆
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QUADRICEPS GLUTEUS MAXIMUS
5 catalogued variants across band, barbell, bodyweight, dumbbell.
DMG 30 · STA 6 · 5 VARIANTS →
STEP UP
★★★★☆
Step Up
QUADRICEPS
8 catalogued variants across band, barbell, bodyweight, cable.
DMG 36 · STA 7 · 8 VARIANTS →
THREE POINT LUNGE
★★☆☆☆
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QUADRICEPS GLUTEUS MAXIMUS
2 catalogued variants across barbell, dumbbell.
DMG 24 · STA 4 · 2 VARIANTS →
WORLD 1-9 · CALF 6 EXERCISES · 36 VARIANTS
CALF EXTENSION
★☆☆☆☆
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CALVES
1 catalogued variant across band.
DMG 22 · STA 3 · 1 VARIANTS →
LEG PRESS CALF RAISE
★★★☆☆
Leg Press Calf Raise
CALVES
4 catalogued variants across leg press machine.
DMG 28 · STA 3 · 4 VARIANTS →
SEATED CALF RAISE
★★★★☆
Seated Calf Raise
CALVES
9 catalogued variants across band, barbell, dumbbell, machine.
DMG 38 · STA 7 · 9 VARIANTS →
STANDING CALF RAISE
★★★★★
Standing Calf Raise
CALVES
20 catalogued variants across band, barbell, bodyweight, cable.
DMG 60 · STA 9 · 20 VARIANTS →
TOES IN
★☆☆☆☆
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CALVES
1 catalogued variant across machine.
DMG 22 · STA 3 · 1 VARIANTS →
TOES OUT
★☆☆☆☆
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CALVES
1 catalogued variant across machine.
DMG 22 · STA 3 · 1 VARIANTS →
WORLD 1-10 · SHIN 1 EXERCISES · 4 VARIANTS
TIBIA RAISE
★★★☆☆
Tibia Raise
TIBIALIS ANTERIOR
4 catalogued variants across band, cable, dumbbell, kettlebell.
DMG 28 · STA 6 · 4 VARIANTS →
WORLD 1-11 · NECK 16 EXERCISES · 84 VARIANTS
BEHIND BACK SHRUG
★★★☆☆
Behind Back Shrug
TRAPEZIUS
6 catalogued variants across band, barbell, cable, dumbbell.
DMG 32 · STA 7 · 6 VARIANTS →
CHIN UP
★★☆☆☆
Chin Up
TRAPEZIUS LATISSIMUS DORSI
2 catalogued variants across bodyweight.
DMG 24 · STA 3 · 2 VARIANTS →
CLOSE GRIP PULL UP
★☆☆☆☆
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TRAPEZIUS LATISSIMUS DORSI
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
HIGH PULL
★★★☆☆
High Pull
TRAPEZIUS
6 catalogued variants across barbell, dumbbell, smith machine.
DMG 32 · STA 5 · 6 VARIANTS →
NECK EXTENSION
★☆☆☆☆
Neck Extension
TRAPEZIUS
1 catalogued variant across machine.
DMG 22 · STA 3 · 1 VARIANTS →
NEUTRAL GRIP PULL UP
★☆☆☆☆
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TRAPEZIUS LATISSIMUS DORSI
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
POWER SHRUG
★★☆☆☆
Power Shrug
TRAPEZIUS
2 catalogued variants across barbell, smith machine.
DMG 24 · STA 4 · 2 VARIANTS →
PULL UP NEGATIVES
★☆☆☆☆
Pull Up Negatives
TRAPEZIUS LATISSIMUS DORSI
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
PULL UPS
★☆☆☆☆
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TRAPEZIUS LATISSIMUS DORSI
1 catalogued variant across door.
DMG 22 · STA 3 · 1 VARIANTS →
SHRUG
★★★★★
Shrug
TRAPEZIUS
22 catalogued variants across band, barbell, cable, dumbbell.
DMG 64 · STA 9 · 22 VARIANTS →
STRAIGHT ARM DIP
★★☆☆☆
Straight Arm Dip
TRAPEZIUS
2 catalogued variants across bodyweight, smith machine.
DMG 24 · STA 4 · 2 VARIANTS →
STRAIGHT ARM PULL UP
★☆☆☆☆
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TRAPEZIUS LATISSIMUS DORSI
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
STRAIGHT ARM PUSHDOWN
★★☆☆☆
Straight Arm Pushdown
TRAPEZIUS
3 catalogued variants across band, cable.
DMG 26 · STA 4 · 3 VARIANTS →
UPRIGHT ROW
★★★★★
Upright Row
TRAPEZIUS DELTOID
30 catalogued variants across band, barbell, cable, dumbbell.
DMG 80 · STA 7 · 30 VARIANTS →
WIDE GRIP PULL UP
★☆☆☆☆
Wide Grip Pull Up
TRAPEZIUS LATISSIMUS DORSI
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
Y RAISE
★★★☆☆
Y Raise
TRAPEZIUS
4 catalogued variants across band, cable, dumbbell.
DMG 28 · STA 5 · 4 VARIANTS →
WORLD 1-12 · CARDIO 43 EXERCISES · 55 VARIANTS
AGILITY LADDER
★☆☆☆☆
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FULL BODY
1 catalogued variant across agility ladder.
DMG 22 · STA 3 · 1 VARIANTS →
ASSAULT BIKING
★☆☆☆☆
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FULL BODY
1 catalogued variant across machine.
DMG 22 · STA 3 · 1 VARIANTS →
BATTLE ROPING
★☆☆☆☆
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FULL BODY
1 catalogued variant across battle rope.
DMG 22 · STA 3 · 1 VARIANTS →
BENCH HOP OVER
★☆☆☆☆
Bench Hop Over
FULL BODY
1 catalogued variant across bench.
DMG 22 · STA 3 · 1 VARIANTS →
BICYCLING
★☆☆☆☆
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FULL BODY
1 catalogued variant across bicycle.
DMG 22 · STA 3 · 1 VARIANTS →
BOX JUMP
★☆☆☆☆
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FULL BODY
1 catalogued variant across box.
DMG 22 · STA 3 · 1 VARIANTS →
BROAD JUMP
★☆☆☆☆
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FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
BURPEES
★☆☆☆☆
Burpees
FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
CALF JUMP
★☆☆☆☆
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FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
CARDIO
★☆☆☆☆
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FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
DEAD HANG
★☆☆☆☆
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FULL BODY
1 catalogued variant across door.
DMG 22 · STA 3 · 1 VARIANTS →
DEPTH JUMP
★☆☆☆☆
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FULL BODY
1 catalogued variant across box.
DMG 22 · STA 3 · 1 VARIANTS →
DOT DRILL
★★★★☆
Dot Drill
FULL BODY
10 catalogued variants across bodyweight.
DMG 40 · STA 3 · 10 VARIANTS →
ELLIPTICALING
★☆☆☆☆
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FULL BODY
1 catalogued variant across elliptical.
DMG 22 · STA 3 · 1 VARIANTS →
GAIT
★☆☆☆☆
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FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
HEAVY BAG WORK
★☆☆☆☆
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FULL BODY
1 catalogued variant across heavy bag.
DMG 22 · STA 3 · 1 VARIANTS →
JUMP IN PLACE
★☆☆☆☆
Jump In Place
FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
JUMPING JACKS
★☆☆☆☆
Jumping Jacks
FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
JUMPING ROPE
★★★☆☆
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FULL BODY
4 catalogued variants across jump rope, weighted jump rope.
DMG 28 · STA 4 · 4 VARIANTS →
LATERAL HOP
★☆☆☆☆
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FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
MEDICINE BALL OVERHEAD THROW
★☆☆☆☆
Medicine Ball Overhead Throw
DELTOID
1 catalogued variant across medicine ball.
DMG 22 · STA 3 · 1 VARIANTS →
MEDICINE BALL OVERHEAD THROW AND CATCH
★☆☆☆☆
Medicine Ball Overhead Throw And Catch
DELTOID
1 catalogued variant across medicine ball.
DMG 22 · STA 3 · 1 VARIANTS →
MEDICINE BALL SLAM
★☆☆☆☆
Medicine Ball Slam
FULL BODY
1 catalogued variant across medicine ball.
DMG 22 · STA 3 · 1 VARIANTS →
MONKEY BARS
★☆☆☆☆
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FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
MOUNTAIN CLIMBERS
★☆☆☆☆
Mountain Climbers
FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
POWER SKIPS
★☆☆☆☆
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FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
RECUMBENT BIKING
★☆☆☆☆
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FULL BODY
1 catalogued variant across machine.
DMG 22 · STA 3 · 1 VARIANTS →
ROPE CLIMBING
★☆☆☆☆
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FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
ROWING
★☆☆☆☆
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FULL BODY
1 catalogued variant across machine.
DMG 22 · STA 3 · 1 VARIANTS →
RUNNING
★☆☆☆☆
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FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
RUNNING BUTT KICK
★☆☆☆☆
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FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
RUNNING IN PLACE
★☆☆☆☆
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FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
SPRINT
★☆☆☆☆
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FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
SQUAT THRUSTS
★☆☆☆☆
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FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
STAIR CLIMBER
★☆☆☆☆
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FULL BODY
1 catalogued variant across machine.
DMG 22 · STA 3 · 1 VARIANTS →
STATIONARY BIKING
★☆☆☆☆
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FULL BODY
1 catalogued variant across machine.
DMG 22 · STA 3 · 1 VARIANTS →
TIRE FLIP
★☆☆☆☆
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FULL BODY
1 catalogued variant across tire.
DMG 22 · STA 3 · 1 VARIANTS →
TREADMILL RUN
★☆☆☆☆
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FULL BODY
1 catalogued variant across treadmill.
DMG 22 · STA 3 · 1 VARIANTS →
TREADMILL WALK
★☆☆☆☆
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FULL BODY
1 catalogued variant across treadmill.
DMG 22 · STA 3 · 1 VARIANTS →
TREADMILLING
★☆☆☆☆
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FULL BODY
1 catalogued variant across treadmill.
DMG 22 · STA 3 · 1 VARIANTS →
TUCK JUMPS
★☆☆☆☆
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FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
WALKING
★☆☆☆☆
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FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
WEIGHTED SLED PUSH
★☆☆☆☆
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FULL BODY
1 catalogued variant across sled.
DMG 22 · STA 3 · 1 VARIANTS →
WORLD 1-13 · UNCHARTED 4 EXERCISES · 4 VARIANTS
CAT
★☆☆☆☆
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FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
CAT TO COW
★☆☆☆☆
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FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
COW
★☆☆☆☆
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FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →
KEGELS
★☆☆☆☆
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FULL BODY
1 catalogued variant across bodyweight.
DMG 22 · STA 3 · 1 VARIANTS →