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WELCOME TO THE FLO EXERCISE LIBRARY
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Hip Exercises 

Lizard Hip Lift 

Frogger with Internal Rotation 

High Frogger Heel Lift 

Closed Frogger Hip Extension 

Heel Squeeze Clams 

Lizard Looks 

Lizard Looks 2.0 

Floor Scorpion 

Long Lunge w/ Knee Clam

TK to HK CARs 

Foot Scoops

Side Lying Hip IR with Leg Clam 

Side Lying Hamstring Curls 

Cossack Foot Rotations 

Cossack Foot Lift 

Grad School Heel Lifts

Grad School Hamstring Curl

Quad Curtsy Hamstring Curl 

1 Leg Hip Press

Hip Press Marches

Sumo Squats 

Straddle Airplanes

Box Elevated Shrimp Squat

Cougar Lunges 

Elevated Crab Table Top
Half Kneeling Cougar Lunges

Side Kicks

Monster Walks 

Lateral Band Walks 

Toe raised toe touch

Core Exercises 


Baby Get Ups 

Lean Backs

Elbow / Foot Side Raise 

Elbow/Foot Sides Raises w/ Leg Scan

90/90 Lateral Hip Lift 

Side Plank w/ Hip Lift 

Vogue Lateral Bends 

Figure 4 Rotations

Tilt-a-Whirl 

Birddog w/ Rotations 

Plank w/ Oblique Taps 

Roll w/ 1 Leg Reach 

Upside Down Turtle 

Upside Down Turtle 1/2 Rolls 

Upside Down Turtle Crunches 

Turtle around the clock 

Turtle Crawl 

Turtle Shell Pikes

Turtle Shell to Beast Version 1&2

Tuck Rocks 

Hook Line Heel Taps

Stationary Crocodile 

Belly Jumping Jacks 

Crocodile Crawls

Bamboo Back CARs

Skin the Cat

Hanging Side Kicks

Hanging Wipers 

Rotational Core


Leg Locked Wipers

Heel Squeeze Wipers 

Tall Sitting Spine Twist 

Oblique Twist 

Band Judo Toss

RIP Marches 

RIP Trainer Hip Extension 

RIP Trainer Chops 

RIP Trainer Pitchforks 

RIP Trainer Gone Fishing 

RIP Trainer Reverse Lunge with Rotation

RIP Trainer Row Boats 

Shoulder Exercises


Low Trap Dips 

Reach w/ Oppsite Shoulder Roll

Straddle Side Reaches


Hip Hinge Windmill

Half Kneeling Body Blade Chops 

Alligator Crawls with Val Slide 

Seal Dance

Palm Raises

Cuban Press

Magneto Reverse Fly 

Superman DB Shoulder Press 

Pauline Press 

Tall Kneeling IP Pattern 1 

Loaded IP 180's

T-Spine Exercises 


Side Lying Windmills 

Snake Dance 

T Spine Cobra with Stick Mobility 

Chicken Wing Rotations

Venus Fly Flies 

Back Exercises 


Inverted Rows 

Pull Ups 

Alternate Grip Pull Ups

Suspension Trainer Rows 

Suspension Trainer W 

Suspension Trainer Y 

Suspension Trainer I 

Hanging Shrugs 

Hanging CARs 

Hanging Tuck Rows 

Dumbbell Rows 

Underhand Dumbbell Row 

Box Drop Series 


Box drop with Superhero Landing 

Box drop with Athletic Hold 

Box drop with 1 foot landing 

Box Drop with Lateral Hop

Box drop with Rotational Landing 

Box drop with Jump 

Location

FLOism

"You have to go against the current in order to ride the waves"

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  • Home
  • HOME WORKOUT ROUTINES
  • Enter the FLO VAULT
  • Class Schedule
  • Client Testimonials
  • Schedule a Session
  • Staff Education Workshop
  • Meet the FLO Family
  • Video Assessment
  • FLO-OSOPHY Mindset Training
  • Social Media
  • Tools of FLO
  • Bosu