dumbbell seated hammer curl

dumbbell seated one arm bicep curl on exercise ball with leg raised

dumbbell standing one arm curl over incline bench

ez bar seated close grip concentration curl

smith machine bicep curl

dumbbell step up single leg balance with bicep curl

squat to overhead reach

squat to overhead reach with twist

posterior step to overhead reach

lunge with twist

push and pull bodyweight

dumbbell push press

medicine ball close grip push up

squat on bosu ball

prone twist on stability ball

assisted lying calves stretch

assisted lying glutes stretch

assisted lying gluteus and piriformis stretch

assisted side lying adductor stretch

assisted prone lying quads stretch

assisted prone rectus femoris stretch

assisted seated pectoralis major stretch with stability ball

cable squat row (with rope attachment)

barbell seated close grip behind neck triceps extension