Air Squat
https://www.youtube.com/watch?v=ff3F1nWXo80&list=PLAIQxZ_6-rCk4A9KKlmeJNnrMpnfMW9qg&index=1
https://www.youtube.com/watch?v=C_VtOYc6j5c
Assisted Chin-Up
https://www.youtube.com/watch?v=DmVJvAjWPHU
https://www.youtube.com/watch?v=X2xvyrCmKiU
Back Squat
https://www.youtube.com/watch?v=T_t85kQEDWk
https://www.youtube.com/watch?v=kf-nr4S-BsU
Band Side-Lying Hip Abduction
https://www.youtube.com/watch?v=HSbRnslEW20&list=PLAIQxZ_6-rCk4A9KKlmeJNnrMpnfMW9qg&index=9 (Direnç bandı kullanarak da çalışabilirsiniz. Örnek alttaki videoda… )
https://www.youtube.com/watch?v=OjNw-QDLJJQ
Band Side-Lying Hip adduction
https://www.youtube.com/watch?v=knGLKc1jbWs
https://www.youtube.com/watch?v=6yiADaTMwHQ
Band Standing Glute Kickback
https://www.youtube.com/watch?v=R3o9YrlPPls
https://www.youtube.com/watch?v=mj8FITvNzFc
Barbell Glute Bridge
https://www.youtube.com/watch?v=FMyg_gsA0mI
https://www.youtube.com/watch?v=zHhSynUs8Y4
Barbell Hip Thrust
https://www.youtube.com/watch?v=mar08QeHeg0
https://www.youtube.com/watch?v=Zp26q4BY5HE
Barbell Row
https://www.youtube.com/watch?v=eLhBRe8vmW0&t=2s
https://www.youtube.com/watch?v=Nq7GQxyMrW4
Bench Press
https://www.youtube.com/watch?v=ryUKqQ14Jts
https://www.youtube.com/watch?v=TDSXgCB6KfI
Bulgarian Split Squat
https://www.youtube.com/watch?v=-FATUF39KNo (Ağırlıksız versiyon, başlangıçta bu şekilde çalışabilirsiniz.)
https://www.youtube.com/watch?v=UJWLxHAYxx4 (Dumbell ağırlığı ile hareketin zorluk derecesini arttırabilirsiniz.)
https://www.youtube.com/watch?v=DhjCIfBghCk (Alternatif – Hareketin zorluk derecesini bar ile daha da arttırabilirsiniz.)
Banded ChaCha
https://www.youtube.com/watch?v=wKrm3fEiQfc
https://www.youtube.com/watch?v=j-09xE_9EJo
Bent Leg Reverse Hyper
https://www.youtube.com/watch?v=kRmEgreEDho
https://www.youtube.com/watch?v=J6GakX6Adps
Cable Kneeling Glute Kickback
https://www.youtube.com/watch?v=r-SbhM6IkLA
https://www.youtube.com/watch?v=lwYwjqiCz1Q (Alternatif – Uygun ekipman yoksa direnç lastiği ile de çalışabilirsiniz.)
Cable Standing Hip Abduction
https://www.youtube.com/watch?v=pvnR8CDb4BU
https://www.youtube.com/watch?v=cvXYrZpsy6k (Alternatif – Uyguni ekipman yoksa direnç lastiği ile de çalışabilirsiniz.)
Calf Raise
https://www.youtube.com/watch?v=qrfsNdOiSd0&list=PLAIQxZ_6-rCk4A9KKlmeJNnrMpnfMW9qg&index=11
https://www.youtube.com/watch?v=22hNHeb2BLA (Alternatif – Zemine yükseltici koyarak hareketin zorluk derecesini arttırabilirsiniz. )
Diamond Pushup (Dar Tutuş Şınav)
https://www.youtube.com/watch?v=jaxbEHLC4qU (Nizami elmas şınav – Başlangıçta zor gelirse alternatif versiyon çalışabilirsiniz. )
https://www.youtube.com/watch?v=hfIQ5V4Tcgo (Alternatif – Kolaylatırılmış versiyon, diz üstü elmas şınav)
Dumbell Bench Press
https://www.youtube.com/watch?v=mpST0UibVNM
https://www.youtube.com/watch?v=U2wKgoUAEMo
Dumbell Bicesps Curl
https://www.youtube.com/watch?v=av7-8igSXTs
www.youtube.com/watch?v=uO_CNYidOw0 (Alternatif – Yeterli dumbell ağırlığınız yoksa Z bar ya da düz barla da çalışabilirisiniz.)
Dumbell Frog Pump
https://www.youtube.com/watch?v=MQ62r2V7Lw8
https://www.youtube.com/watch?v=Nr4sZ6cXC5A (Alternatif – Ayaklarınızın altına yükseltici ekleyerek hareketin zorluk derecesini arttırabilirsiniz.)
Dumbell Front Squat
https://www.youtube.com/watch?v=B86Zj72LwzA
https://www.youtube.com/watch?v=j5UyagSsAeQ (Alternaitf – Yeterli dumbell ağırlığınız yoksa bar ile de çalışabilirsiniz.)
Dumbell Lunges (bir sağ bir sol)
https://www.youtube.com/watch?v=SlTLyVtn9qk&list=PLAIQxZ_6-rCk4A9KKlmeJNnrMpnfMW9qg&index=2 (Alterenatif – Reverse lunge – Başlangıçta dumbell ile çalışmak zorlayıcı olursa bu şekilde çalışabilirsiniz. )
https://www.youtube.com/watch?v=X5JFsnxtBPc
https://www.youtube.com/watch?v=YYWhkctnP2o (Alternatif – Hareketi adımlayarak da çalışabilirsiniz.)
Dumbell Shoulder Press
https://www.youtube.com/watch?v=0JfYxMRsUCQ
www.youtube.com/watch?v=B-aVuyhvLHU (Alternatif – Hareketi ayakta da çalışabilirsiniz.)
Dumbell Sumo Squat
https://www.youtube.com/watch?v=oFA7MM2g2Jg
https://www.youtube.com/watch?v=rye7i4-6q58 (Alternatif – Çökme mesafesini ayaklarınızın altına yükseltici koyarak arttırabilirsiniz.)
Dumbell Triceps Extension
https://www.youtube.com/watch?v=nRiJVZDpdL0
https://www.youtube.com/watch?v=IkL7ABXO7HQ (Alternatif – Sehpada çift dumbell ile de çalışabilirsiniz.)
DB Bent Over Row
https://www.youtube.com/watch?v=Q–oAlwBsnI
https://www.youtube.com/watch?v=OyVQ8ZUc0LA (Alternatif – Hareketi sehpada da çalışabilirsiniz.)
Dumbell Floor Press
https://www.youtube.com/watch?v=H4cdu6Xci-U
https://www.youtube.com/watch?v=qvbD7q18NdM
Dumbell Deadlift
www.youtube.com/watch?v=DQnFG4-SVys
https://www.youtube.com/watch?v=JNpUNRPQkAk
Flutter Kicks
https://www.youtube.com/watch?v=eEG9uXjx4vQ
https://www.youtube.com/watch?v=SoUr0QqxKgQ (Alternatif – Hareketi zorlaştırabilirsiniz.)
Good Morning
https://www.youtube.com/watch?v=KxYxHr1lkx4
https://www.youtube.com/watch?v=YA-h3n9L4YU
Goblet Squat
https://www.youtube.com/watch?v=iFIkKKqRaD8
https://www.youtube.com/watch?v=62bDZajYJm0
Hyperextension
www.youtube.com/watch?v=O8d8I7-qtGg
www.youtube.com/watch?v=QpIyEK1C8Ig (Alternatif – Evinizde ya da salonunuzda uygun donanım yoksa bir pilates topu ile de çalışabilirsiniz, o da yoksa bkz. superman hareketi!)
Knee banded Glute Bridge
https://www.youtube.com/watch?v=g9X5wKVql_4
https://www.youtube.com/watch?v=Zr2RLjIjCN0
Lateral Band Walk (sağ ve sol)
https://www.youtube.com/watch?v=Xc5lyHKKRH0&list=PLAIQxZ_6-rCk4A9KKlmeJNnrMpnfMW9qg&index=10
https://www.youtube.com/watch?v=zT09KKiAJ0w
Leg (lying) Curl
https://www.youtube.com/watch?v=uyPwQksXJBo&t=54s
https://www.youtube.com/watch?v=zO1YDcpUIe8 (Alternatif – Uygun ekipman yoksa dumbell ile de çalışabilirsiniz.)
Lateral Raise
https://www.youtube.com/watch?v=ut599l7Jr-Y
https://www.youtube.com/watch?v=kDqklk1ZESo
Lying Floor Leg Raise
https://www.youtube.com/watch?v=Wp4BlxcFTkE
https://www.youtube.com/watch?v=UgQDx7cp5Q0
Military Press
https://www.youtube.com/watch?v=5yWaNOvgFCM
https://www.youtube.com/watch?v=tGfe60th9Bk (Alternatif – Kalçadan kuvvet alarak da çalışabilirsiniz. )
Narrow Stance Glute Bridge
https://www.youtube.com/watch?v=VVJd9Yu7SXU
https://www.youtube.com/watch?v=GjLPEfu5PN0
One Arm Dumbell Row
www.youtube.com/watch?v=nehAvSrfUOg
www.youtube.com/watch?v=3XE76DsrNVs (Alternatif – Sehpa yoksa ayakta kendi dizinize tutunarak da çalışabilirsiniz.)
Pause side-lying hip raise (3-second pause)
https://www.youtube.com/watch?v=3Jat9bUodUM
https://www.youtube.com/watch?v=5f17D4Tz_uQ (Alternatif – Yükseltici ile hareketin zorluk derecesini arttırabilirsiniz.)
Plank Versiyonlar
https://www.youtube.com/watch?v=ynUw0YsrmSg
https://www.youtube.com/watch?v=iuctkGN4OAM
Plank
https://www.youtube.com/watch?v=d2MRWo3cflw&list=PLAIQxZ_6-rCk4A9KKlmeJNnrMpnfMW9qg&index=5
www.youtube.com/watch?v=Gf8FkwgU5RA (Alternatif – Hareketi zorlaştırmak isterseniz 50. saniyeden sonra gösterilen versiyonu çalışabilirsiniz.)
Squat Pulse
https://www.youtube.com/watch?v=r8NaWdh8jyE
https://www.youtube.com/watch?v=kalnevKb_jo (Alternatif – Tercihinize göre hareketi ağırlık ile de çalışabilirsiniz.)
Push Up
https://www.youtube.com/watch?v=d6K73rrlv40&list=PLAIQxZ_6-rCk4A9KKlmeJNnrMpnfMW9qg&index=3
www.youtube.com/watch?v=Q7cPaJZoOng (Alternatif video – Kolaydan zora anlatım)
Romanian Deadlift
https://www.youtube.com/watch?v=8qGJZ4QPNi8
https://www.youtube.com/watch?v=8tTKm-3wX5s (Alternatif video – Grafik anlatım)
https://www.youtube.com/watch?v=eDC4RtH2kyw&t=103s (Alternatif video – Detaylı anlatım)
Side Plank
https://www.youtube.com/watch?v=9Q0D6xAyrOI
https://www.youtube.com/watch?v=adtWiIqlO5U&list=PLAIQxZ_6-rCk4A9KKlmeJNnrMpnfMW9qg&index=8 (Alternatif – Plank with twist çalışarak zorluk derecesini arttırabilirsiniz. )
Sumo Deadlift
https://www.youtube.com/watch?v=wQHSYDSgDn8
https://www.youtube.com/watch?v=cBXzvBot25Y (Alternatif Video – Detaylı anlatım)
Single Leg Hip Thrust
https://www.youtube.com/watch?v=gZ5naEmKWY8&list=PLAIQxZ_6-rCk4A9KKlmeJNnrMpnfMW9qg&index=6
https://www.youtube.com/watch?v=jemVr8d_LPc (Alternatif – Direnç bandı ile hareketin zorluk derecesini arttırabilirsiniz.)
Single Leg Romanian Deadlift
https://www.youtube.com/watch?v=c99gkgaAWYw
https://www.youtube.com/watch?v=iDV8r5u6En0 (Alternatif – Bar ile hareketin zorluk derecesini arttırabilirsiniz.)
Stiff legged Dumbell Deadlift
https://www.youtube.com/watch?v=w9_PudlkeLI
https://www.youtube.com/watch?v=NzMDStjQadQ (Alternatif – Tercihinize göre bar ile de çalışabilirsiniz.)
Superman
https://www.youtube.com/watch?v=qq79tE-DzWg&list=PLAIQxZ_6-rCk4A9KKlmeJNnrMpnfMW9qg&index=7
https://www.youtube.com/watch?v=yqZwPLruTjM (Alternatif – Pilates topu ile hareketin farklı varyasyonlarını da çalışabilir, hareketin zorluk derecesini arttırabilirsiniz. )
Wide grip pull down
https://www.youtube.com/watch?v=z7ei5hd5as8
https://www.youtube.com/watch?v=lJJEkmU_f3c (Alternatif ekipman ile)
Wide Stance Glute Bridge
https://www.youtube.com/watch?v=8KXe3yXa7X4
https://www.youtube.com/watch?v=eHLu44blCJI