https://aderap.com/landing/ monthly 1 https://aderap.com/pricing/ monthly 0.9 https://aderap.com/library/ weekly 0.8 https://aderap.com/library/aderap-upper-body-no-equipment/ monthly 0.6 https://aderap.com/library/aderap-full-body-no-equipment/ monthly 0.6 https://aderap.com/library/aderap-lower-body-no-equipment/ monthly 0.6 https://aderap.com/library/aderap-athletic-3-day-full-body/ monthly 0.6 https://aderap.com/library/aderap-bro-split/ monthly 0.6 https://aderap.com/library/barbell-push-pull-legs-hypertrophy-v2/ monthly 0.6 https://aderap.com/library/aderap-ppl-upper-lower/ monthly 0.6 https://aderap.com/library/aderap-full-body-3x/ monthly 0.6 https://aderap.com/library/aderap-push-pull-leg/ monthly 0.6 https://aderap.com/library/aderap-full-body-2x-home-gym/ monthly 0.6 https://aderap.com/library/aderap-full-body-home-gym/ monthly 0.6 https://aderap.com/library/aderap-push-pull-legs-home-gym/ monthly 0.6 https://aderap.com/library/aderap-upper-lower-home-gym/ monthly 0.6 https://aderap.com/library/aderap-full-body-upper-lower/ monthly 0.6 https://aderap.com/library/aderap-upper-lower-glute-focused/ monthly 0.6 https://aderap.com/library/aderap-big-4/ monthly 0.6 https://aderap.com/library/aderap-chest-builder-pressing-angle-mastery/ monthly 0.6 https://aderap.com/library/aderap-minimalist-full-body-essential-moves/ monthly 0.6 https://aderap.com/library/aderap-upper-lower-dumbbell-split-balanced-build/ monthly 0.6 https://aderap.com/library/aderap-back-developer-pulling-patterns/ monthly 0.6 https://aderap.com/library/aderap-core-mobility-movement-foundations/ monthly 0.6 https://aderap.com/library/aderap-squat-specialization-multi-stance-progression/ monthly 0.6 https://aderap.com/library/aderap-deadlift-specialization-pulling-power/ monthly 0.6 https://aderap.com/library/aderap-press-specialization-shoulder-strength/ monthly 0.6 https://aderap.com/library/aderap-strength-bias-heavy-compound-focus/ monthly 0.6 https://aderap.com/library/barbell-upper-lower-balanced-v1/ monthly 0.6 https://aderap.com/library/barbell-upper-lower-power-v2/ monthly 0.6 https://aderap.com/library/barbell-full-body-classic-v1/ monthly 0.6 https://aderap.com/library/barbell-full-body-intensity-v2/ monthly 0.6 https://aderap.com/library/barbell-bro-split-classic-v1/ monthly 0.6 https://aderap.com/library/barbell-bro-split-power-v2/ monthly 0.6 https://aderap.com/library/dumbbell-push-pull-legs-home-v1/ monthly 0.6 https://aderap.com/library/dumbbell-push-pull-legs-hypertrophy-v2/ monthly 0.6 https://aderap.com/library/dumbbell-upper-lower-balanced-v1/ monthly 0.6 https://aderap.com/library/dumbbell-full-body-strength-v1/ monthly 0.6 https://aderap.com/library/dumbbell-bro-split-classic-v1/ monthly 0.6 https://aderap.com/library/dumbbell-bro-split-hyper-v2/ monthly 0.6 https://aderap.com/library/machine-full-body-integrated-v1/ monthly 0.6 https://aderap.com/library/machine-push-pull-legs-gym-v1/ monthly 0.6 https://aderap.com/library/machine-push-pull-legs-advanced-v2/ monthly 0.6 https://aderap.com/library/machine-upper-lower-balanced-v1/ monthly 0.6 https://aderap.com/library/machine-upper-lower-density-v2/ monthly 0.6 https://aderap.com/library/machine-full-body-comprehensive-v2/ monthly 0.6 https://aderap.com/library/machine-bro-split-classic-v1/ monthly 0.6 https://aderap.com/library/machine-bro-split-advanced-v2/ monthly 0.6 https://aderap.com/library/kettlebell-push-pull-legs-strength-v1/ monthly 0.6 https://aderap.com/library/kettlebell-push-pull-legs-power-v2/ monthly 0.6 https://aderap.com/library/kettlebell-upper-lower-balanced-v1/ monthly 0.6 https://aderap.com/library/kettlebell-upper-lower-explosive-v2/ monthly 0.6 https://aderap.com/library/kettlebell-full-body-classic-v1/ monthly 0.6 https://aderap.com/library/kettlebell-full-body-functional-v2/ monthly 0.6 https://aderap.com/library/kettlebell-bro-split-classic-v1/ monthly 0.6 https://aderap.com/library/kettlebell-bro-split-power-v2/ monthly 0.6 https://aderap.com/library/band-push-pull-legs-strength-v1/ monthly 0.6 https://aderap.com/library/band-upper-lower-balanced-v1/ monthly 0.6 https://aderap.com/library/band-upper-lower-density-v2/ monthly 0.6 https://aderap.com/library/band-full-body-classic-v1/ monthly 0.6 https://aderap.com/library/band-full-body-functional-v2/ monthly 0.6 https://aderap.com/library/band-bro-split-classic-v1/ monthly 0.6 https://aderap.com/library/band-bro-split-endurance-v2/ monthly 0.6 https://aderap.com/library/aderap-full-body-2x/ monthly 0.6 https://aderap.com/library/upper-lower-x3-6-day-volume/ monthly 0.6 https://aderap.com/library/bro-split-6-day-body-part-blast/ monthly 0.6 https://aderap.com/library/push-pull-legs-x2-arms-7-day/ monthly 0.6 https://aderap.com/library/upper-lower-x3-arms-7-day/ monthly 0.6 https://aderap.com/library/bro-split-7-day-daily-body-part/ monthly 0.6 https://aderap.com/library/dumbbell-full-body-total-v2/ monthly 0.6 https://aderap.com/library/dumbbell-upper-lower-density-v2/ monthly 0.6 https://aderap.com/library/band-push-pull-legs-endurance-v2/ monthly 0.6 https://aderap.com/library/push-pull-legs-x2-6-day-hypertrophy/ monthly 0.6 https://aderap.com/library/aderap-quad-emphasis-machine-leg-focus/ monthly 0.6 https://aderap.com/library/aderap-arm-day-curl-press-variation/ monthly 0.6 https://aderap.com/library/aderap-muscular-endurance-high-rep-strength/ monthly 0.6 https://aderap.com/library/barbell-push-pull-legs-strength-v1/ monthly 0.6 https://aderap.com/library/exercises/ weekly 0.7 https://aderap.com/library/exercises/3-point-row/ monthly 0.5 https://aderap.com/library/exercises/90-90-breathing/ monthly 0.5 https://aderap.com/library/exercises/90-90-hip-stretch/ monthly 0.5 https://aderap.com/library/exercises/a-skip/ monthly 0.5 https://aderap.com/library/exercises/ab-crunch-machine/ monthly 0.5 https://aderap.com/library/exercises/ab-wheel-pike/ monthly 0.5 https://aderap.com/library/exercises/ab-wheel-rollout/ monthly 0.5 https://aderap.com/library/exercises/achilles-stretch/ monthly 0.5 https://aderap.com/library/exercises/active-hang/ monthly 0.5 https://aderap.com/library/exercises/aerobic-step/ monthly 0.5 https://aderap.com/library/exercises/agility-ladder/ monthly 0.5 https://aderap.com/library/exercises/ankle-circle/ monthly 0.5 https://aderap.com/library/exercises/ankle-dorsiflexion-stretch/ monthly 0.5 https://aderap.com/library/exercises/ankle-mobility-drill/ monthly 0.5 https://aderap.com/library/exercises/archer-push-up/ monthly 0.5 https://aderap.com/library/exercises/arnold-press/ monthly 0.5 https://aderap.com/library/exercises/assault-bike/ monthly 0.5 https://aderap.com/library/exercises/assisted-pull-up/ monthly 0.5 https://aderap.com/library/exercises/atlas-stone/ monthly 0.5 https://aderap.com/library/exercises/b-skip/ monthly 0.5 https://aderap.com/library/exercises/back-extension/ monthly 0.5 https://aderap.com/library/exercises/back-extension-hold/ monthly 0.5 https://aderap.com/library/exercises/band-bicep-curl/ monthly 0.5 https://aderap.com/library/exercises/band-chest-press/ monthly 0.5 https://aderap.com/library/exercises/band-clamshell/ monthly 0.5 https://aderap.com/library/exercises/band-curl/ monthly 0.5 https://aderap.com/library/exercises/band-deadlift/ monthly 0.5 https://aderap.com/library/exercises/band-face-pull/ monthly 0.5 https://aderap.com/library/exercises/band-good-morning/ monthly 0.5 https://aderap.com/library/exercises/band-lateral-walk/ monthly 0.5 https://aderap.com/library/exercises/band-pull-apart/ monthly 0.5 https://aderap.com/library/exercises/band-pull-through/ monthly 0.5 https://aderap.com/library/exercises/band-row/ monthly 0.5 https://aderap.com/library/exercises/band-shoulder-press/ monthly 0.5 https://aderap.com/library/exercises/band-squat/ monthly 0.5 https://aderap.com/library/exercises/band-tricep-pushdown/ monthly 0.5 https://aderap.com/library/exercises/banded-bench-press/ monthly 0.5 https://aderap.com/library/exercises/banded-overhead-distraction/ monthly 0.5 https://aderap.com/library/exercises/bar-muscle-up/ monthly 0.5 https://aderap.com/library/exercises/barbell-chest-supported-row/ monthly 0.5 https://aderap.com/library/exercises/barbell-clean/ monthly 0.5 https://aderap.com/library/exercises/barbell-curl/ monthly 0.5 https://aderap.com/library/exercises/barbell-hip-thrust/ monthly 0.5 https://aderap.com/library/exercises/barbell-lunge/ monthly 0.5 https://aderap.com/library/exercises/barbell-pullover/ monthly 0.5 https://aderap.com/library/exercises/barbell-row/ monthly 0.5 https://aderap.com/library/exercises/barbell-shrug/ monthly 0.5 https://aderap.com/library/exercises/barbell-snatch/ monthly 0.5 https://aderap.com/library/exercises/barbell-step-up/ monthly 0.5 https://aderap.com/library/exercises/barbell-thruster/ monthly 0.5 https://aderap.com/library/exercises/battle-rope-alternating-waves/ monthly 0.5 https://aderap.com/library/exercises/battle-rope-slams/ monthly 0.5 https://aderap.com/library/exercises/battle-rope-waves/ monthly 0.5 https://aderap.com/library/exercises/bayesian-curl/ monthly 0.5 https://aderap.com/library/exercises/bear-crawl/ monthly 0.5 https://aderap.com/library/exercises/bear-hold/ monthly 0.5 https://aderap.com/library/exercises/bench-dip/ monthly 0.5 https://aderap.com/library/exercises/bench-press/ monthly 0.5 https://aderap.com/library/exercises/bench-supported-single-leg-romanian-deadlift/ monthly 0.5 https://aderap.com/library/exercises/bicycle-crunch/ monthly 0.5 https://aderap.com/library/exercises/bird-dog/ monthly 0.5 https://aderap.com/library/exercises/board-press/ monthly 0.5 https://aderap.com/library/exercises/boat-pose/ monthly 0.5 https://aderap.com/library/exercises/bounding/ monthly 0.5 https://aderap.com/library/exercises/bow-pose/ monthly 0.5 https://aderap.com/library/exercises/box-jump/ monthly 0.5 https://aderap.com/library/exercises/box-jump-depth/ monthly 0.5 https://aderap.com/library/exercises/box-jump-over/ monthly 0.5 https://aderap.com/library/exercises/box-squat/ monthly 0.5 https://aderap.com/library/exercises/box-step-over/ monthly 0.5 https://aderap.com/library/exercises/bradford-press/ monthly 0.5 https://aderap.com/library/exercises/broad-jump/ monthly 0.5 https://aderap.com/library/exercises/bulgarian-split-squat/ monthly 0.5 https://aderap.com/library/exercises/burpee/ monthly 0.5 https://aderap.com/library/exercises/burpee-broad-jump/ monthly 0.5 https://aderap.com/library/exercises/bus-driver/ monthly 0.5 https://aderap.com/library/exercises/butt-kicks/ monthly 0.5 https://aderap.com/library/exercises/butterfly-stretch/ monthly 0.5 https://aderap.com/library/exercises/cable-adduction/ monthly 0.5 https://aderap.com/library/exercises/cable-chest-press/ monthly 0.5 https://aderap.com/library/exercises/cable-cross-body-curl/ monthly 0.5 https://aderap.com/library/exercises/cable-crunch/ monthly 0.5 https://aderap.com/library/exercises/cable-curl/ monthly 0.5 https://aderap.com/library/exercises/cable-external-rotation/ monthly 0.5 https://aderap.com/library/exercises/cable-fly/ monthly 0.5 https://aderap.com/library/exercises/cable-front-raise/ monthly 0.5 https://aderap.com/library/exercises/cable-hammer-curl/ monthly 0.5 https://aderap.com/library/exercises/cable-hip-abduction/ monthly 0.5 https://aderap.com/library/exercises/cable-hip-extension/ monthly 0.5 https://aderap.com/library/exercises/cable-hip-kickback/ monthly 0.5 https://aderap.com/library/exercises/cable-internal-rotation/ monthly 0.5 https://aderap.com/library/exercises/cable-lateral-raise/ monthly 0.5 https://aderap.com/library/exercises/cable-oblique-crunch/ monthly 0.5 https://aderap.com/library/exercises/cable-overhead-tricep-extension/ monthly 0.5 https://aderap.com/library/exercises/cable-pull-through/ monthly 0.5 https://aderap.com/library/exercises/cable-pullover/ monthly 0.5 https://aderap.com/library/exercises/cable-rear-delt-fly/ monthly 0.5 https://aderap.com/library/exercises/cable-row/ monthly 0.5 https://aderap.com/library/exercises/cable-shrug/ monthly 0.5 https://aderap.com/library/exercises/cable-tricep-kickback/ monthly 0.5 https://aderap.com/library/exercises/cable-upright-row/ monthly 0.5 https://aderap.com/library/exercises/cable-woodchop/ monthly 0.5 https://aderap.com/library/exercises/cable-y-row/ monthly 0.5 https://aderap.com/library/exercises/calf-raise/ monthly 0.5 https://aderap.com/library/exercises/camel-pose/ monthly 0.5 https://aderap.com/library/exercises/cat-cow/ monthly 0.5 https://aderap.com/library/exercises/chair-pose/ monthly 0.5 https://aderap.com/library/exercises/chest-opener/ monthly 0.5 https://aderap.com/library/exercises/chest-supported-lateral-raise/ monthly 0.5 https://aderap.com/library/exercises/chest-supported-row/ monthly 0.5 https://aderap.com/library/exercises/chest-to-bar-pull-up/ monthly 0.5 https://aderap.com/library/exercises/childs-pose/ monthly 0.5 https://aderap.com/library/exercises/chin-tuck/ monthly 0.5 https://aderap.com/library/exercises/chin-to-chest-stretch/ monthly 0.5 https://aderap.com/library/exercises/chin-up/ monthly 0.5 https://aderap.com/library/exercises/clap-push-up/ monthly 0.5 https://aderap.com/library/exercises/clean-and-jerk/ monthly 0.5 https://aderap.com/library/exercises/clean-pull/ monthly 0.5 https://aderap.com/library/exercises/close-grip-bench-press/ monthly 0.5 https://aderap.com/library/exercises/close-grip-dumbbell-press/ monthly 0.5 https://aderap.com/library/exercises/close-grip-ez-bar-curl/ monthly 0.5 https://aderap.com/library/exercises/close-grip-floor-press/ monthly 0.5 https://aderap.com/library/exercises/close-grip-push-up/ monthly 0.5 https://aderap.com/library/exercises/cobra-stretch/ monthly 0.5 https://aderap.com/library/exercises/commando-pull-up/ monthly 0.5 https://aderap.com/library/exercises/concentration-curl/ monthly 0.5 https://aderap.com/library/exercises/concentration-press/ monthly 0.5 https://aderap.com/library/exercises/copenhagen-plank/ monthly 0.5 https://aderap.com/library/exercises/cossack-squat/ monthly 0.5 https://aderap.com/library/exercises/couch-stretch/ monthly 0.5 https://aderap.com/library/exercises/cow-face-pose/ monthly 0.5 https://aderap.com/library/exercises/crab-walk/ monthly 0.5 https://aderap.com/library/exercises/cross-body-curl/ monthly 0.5 https://aderap.com/library/exercises/cross-body-shoulder-stretch/ monthly 0.5 https://aderap.com/library/exercises/crow-pose/ monthly 0.5 https://aderap.com/library/exercises/crunch/ monthly 0.5 https://aderap.com/library/exercises/cuban-press/ monthly 0.5 https://aderap.com/library/exercises/curtsy-lunge/ monthly 0.5 https://aderap.com/library/exercises/cycling/ monthly 0.5 https://aderap.com/library/exercises/d-ball-clean/ monthly 0.5 https://aderap.com/library/exercises/dancer-pose/ monthly 0.5 https://aderap.com/library/exercises/dead-bug/ monthly 0.5 https://aderap.com/library/exercises/dead-hang/ monthly 0.5 https://aderap.com/library/exercises/deadlift/ monthly 0.5 https://aderap.com/library/exercises/decline-bench-press/ monthly 0.5 https://aderap.com/library/exercises/decline-cable-fly/ monthly 0.5 https://aderap.com/library/exercises/decline-crunch/ monthly 0.5 https://aderap.com/library/exercises/decline-dumbbell-press/ monthly 0.5 https://aderap.com/library/exercises/decline-machine-press/ monthly 0.5 https://aderap.com/library/exercises/decline-push-up/ monthly 0.5 https://aderap.com/library/exercises/decline-sit-up/ monthly 0.5 https://aderap.com/library/exercises/deep-lunge-with-rotation/ monthly 0.5 https://aderap.com/library/exercises/deep-squat-hold/ monthly 0.5 https://aderap.com/library/exercises/deficit-deadlift/ monthly 0.5 https://aderap.com/library/exercises/deficit-push-up/ monthly 0.5 https://aderap.com/library/exercises/depth-jump/ monthly 0.5 https://aderap.com/library/exercises/diamond-push-up/ monthly 0.5 https://aderap.com/library/exercises/diaphragmatic-breathing/ monthly 0.5 https://aderap.com/library/exercises/dip/ monthly 0.5 https://aderap.com/library/exercises/dolphin-pose/ monthly 0.5 https://aderap.com/library/exercises/donkey-calf-raise/ monthly 0.5 https://aderap.com/library/exercises/donkey-kick/ monthly 0.5 https://aderap.com/library/exercises/doorway-chest-stretch/ monthly 0.5 https://aderap.com/library/exercises/doorway-hip-flexor-stretch/ monthly 0.5 https://aderap.com/library/exercises/doorway-shoulder-stretch/ monthly 0.5 https://aderap.com/library/exercises/downward-dog/ monthly 0.5 https://aderap.com/library/exercises/drag-curl/ monthly 0.5 https://aderap.com/library/exercises/dragon-flag/ monthly 0.5 https://aderap.com/library/exercises/dragon-flag-negative/ monthly 0.5 https://aderap.com/library/exercises/dumbbell-bench-press/ monthly 0.5 https://aderap.com/library/exercises/dumbbell-clean/ monthly 0.5 https://aderap.com/library/exercises/dumbbell-clean-and-press/ monthly 0.5 https://aderap.com/library/exercises/dumbbell-curl/ monthly 0.5 https://aderap.com/library/exercises/dumbbell-external-rotation/ monthly 0.5 https://aderap.com/library/exercises/dumbbell-floor-press/ monthly 0.5 https://aderap.com/library/exercises/dumbbell-fly/ monthly 0.5 https://aderap.com/library/exercises/dumbbell-pullover/ monthly 0.5 https://aderap.com/library/exercises/dumbbell-push-press/ monthly 0.5 https://aderap.com/library/exercises/dumbbell-rdl/ monthly 0.5 https://aderap.com/library/exercises/dumbbell-row/ monthly 0.5 https://aderap.com/library/exercises/dumbbell-shoulder-press/ monthly 0.5 https://aderap.com/library/exercises/dumbbell-shrug/ monthly 0.5 https://aderap.com/library/exercises/dumbbell-snatch/ monthly 0.5 https://aderap.com/library/exercises/dumbbell-thruster/ monthly 0.5 https://aderap.com/library/exercises/dumbbell-tricep-kickback/ monthly 0.5 https://aderap.com/library/exercises/dumbbell-upright-row/ monthly 0.5 https://aderap.com/library/exercises/dumbbell-wrist-extension/ monthly 0.5 https://aderap.com/library/exercises/dumbbell-y-t-w-raise/ monthly 0.5 https://aderap.com/library/exercises/eagle-pose/ monthly 0.5 https://aderap.com/library/exercises/elliptical/ monthly 0.5 https://aderap.com/library/exercises/explosive-push-up/ monthly 0.5 https://aderap.com/library/exercises/extended-childs-pose/ monthly 0.5 https://aderap.com/library/exercises/extended-triangle-pose/ monthly 0.5 https://aderap.com/library/exercises/ez-bar-curl/ monthly 0.5 https://aderap.com/library/exercises/face-pull/ monthly 0.5 https://aderap.com/library/exercises/face-pull-with-external-rotation/ monthly 0.5 https://aderap.com/library/exercises/false-grip-pull-up/ monthly 0.5 https://aderap.com/library/exercises/farmers-carry/ monthly 0.5 https://aderap.com/library/exercises/fire-hydrant/ monthly 0.5 https://aderap.com/library/exercises/fish-pose/ monthly 0.5 https://aderap.com/library/exercises/floor-press/ monthly 0.5 https://aderap.com/library/exercises/foam-roll-calves/ monthly 0.5 https://aderap.com/library/exercises/foam-roll-glutes/ monthly 0.5 https://aderap.com/library/exercises/foam-roll-it-band/ monthly 0.5 https://aderap.com/library/exercises/foam-roll-lats/ monthly 0.5 https://aderap.com/library/exercises/foam-roll-quads/ monthly 0.5 https://aderap.com/library/exercises/foam-roll-thoracic/ monthly 0.5 https://aderap.com/library/exercises/forearm-stretch/ monthly 0.5 https://aderap.com/library/exercises/four-limbed-staff-pose/ monthly 0.5 https://aderap.com/library/exercises/frame-carry/ monthly 0.5 https://aderap.com/library/exercises/frog-stretch/ monthly 0.5 https://aderap.com/library/exercises/front-lever/ monthly 0.5 https://aderap.com/library/exercises/front-raise/ monthly 0.5 https://aderap.com/library/exercises/front-squat/ monthly 0.5 https://aderap.com/library/exercises/full-splits/ monthly 0.5 https://aderap.com/library/exercises/gate-pose/ monthly 0.5 https://aderap.com/library/exercises/glute-bridge/ monthly 0.5 https://aderap.com/library/exercises/glute-ham-raise/ monthly 0.5 https://aderap.com/library/exercises/glute-kickback/ monthly 0.5 https://aderap.com/library/exercises/glute-kickback-machine/ monthly 0.5 https://aderap.com/library/exercises/glute-stretch/ monthly 0.5 https://aderap.com/library/exercises/goblet-squat/ monthly 0.5 https://aderap.com/library/exercises/good-morning/ monthly 0.5 https://aderap.com/library/exercises/good-morning-stretch/ monthly 0.5 https://aderap.com/library/exercises/hack-squat/ monthly 0.5 https://aderap.com/library/exercises/half-camel-pose/ monthly 0.5 https://aderap.com/library/exercises/half-lotus/ monthly 0.5 https://aderap.com/library/exercises/half-moon-pose/ monthly 0.5 https://aderap.com/library/exercises/half-splits/ monthly 0.5 https://aderap.com/library/exercises/half-kneeling-cable-press/ monthly 0.5 https://aderap.com/library/exercises/half-kneeling-hip-stretch/ monthly 0.5 https://aderap.com/library/exercises/hammer-curl/ monthly 0.5 https://aderap.com/library/exercises/handstand-hold/ monthly 0.5 https://aderap.com/library/exercises/handstand-push-up/ monthly 0.5 https://aderap.com/library/exercises/hang-clean/ monthly 0.5 https://aderap.com/library/exercises/hang-snatch/ monthly 0.5 https://aderap.com/library/exercises/hanging-l-sit/ monthly 0.5 https://aderap.com/library/exercises/hanging-leg-raise/ monthly 0.5 https://aderap.com/library/exercises/happy-baby/ monthly 0.5 https://aderap.com/library/exercises/hatfield-squat/ monthly 0.5 https://aderap.com/library/exercises/heel-elevated-goblet-squat/ monthly 0.5 https://aderap.com/library/exercises/helms-row/ monthly 0.5 https://aderap.com/library/exercises/high-cable-fly/ monthly 0.5 https://aderap.com/library/exercises/high-knees/ monthly 0.5 https://aderap.com/library/exercises/high-lunge/ monthly 0.5 https://aderap.com/library/exercises/hindu-push-up/ monthly 0.5 https://aderap.com/library/exercises/hip-abductor-machine/ monthly 0.5 https://aderap.com/library/exercises/hip-adductor-machine/ monthly 0.5 https://aderap.com/library/exercises/hip-bridge-march/ monthly 0.5 https://aderap.com/library/exercises/hip-car/ monthly 0.5 https://aderap.com/library/exercises/hip-circle/ monthly 0.5 https://aderap.com/library/exercises/hip-flexor-stretch/ monthly 0.5 https://aderap.com/library/exercises/hip-thrust/ monthly 0.5 https://aderap.com/library/exercises/hollow-body-hold/ monthly 0.5 https://aderap.com/library/exercises/hollow-body-press/ monthly 0.5 https://aderap.com/library/exercises/hollow-rock/ monthly 0.5 https://aderap.com/library/exercises/hurdle-jump/ monthly 0.5 https://aderap.com/library/exercises/inchworm/ monthly 0.5 https://aderap.com/library/exercises/incline-bench-preacher-curl/ monthly 0.5 https://aderap.com/library/exercises/incline-bench-press/ monthly 0.5 https://aderap.com/library/exercises/incline-cable-fly/ monthly 0.5 https://aderap.com/library/exercises/incline-dumbbell-curl/ monthly 0.5 https://aderap.com/library/exercises/incline-dumbbell-press/ monthly 0.5 https://aderap.com/library/exercises/incline-lateral-raise/ monthly 0.5 https://aderap.com/library/exercises/incline-machine-press/ monthly 0.5 https://aderap.com/library/exercises/incline-push-up/ monthly 0.5 https://aderap.com/library/exercises/incline-y-raise/ monthly 0.5 https://aderap.com/library/exercises/inverted-row/ monthly 0.5 https://aderap.com/library/exercises/it-band-stretch/ monthly 0.5 https://aderap.com/library/exercises/jefferson-curl/ monthly 0.5 https://aderap.com/library/exercises/jefferson-squat/ monthly 0.5 https://aderap.com/library/exercises/jm-press/ monthly 0.5 https://aderap.com/library/exercises/jump-lunge/ monthly 0.5 https://aderap.com/library/exercises/jump-rope/ monthly 0.5 https://aderap.com/library/exercises/jump-rope-double-under/ monthly 0.5 https://aderap.com/library/exercises/jump-squat/ monthly 0.5 https://aderap.com/library/exercises/keg-carry/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-around-the-world/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-bottoms-up-press/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-clean/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-clean-and-press/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-deadlift/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-figure-8/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-front-squat/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-goblet-squat/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-halo/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-high-pull/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-press/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-romanian-deadlift/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-row/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-single-arm-swing/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-snatch/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-sumo-deadlift/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-swing/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-thruster/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-turkish-get-up/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-upright-row/ monthly 0.5 https://aderap.com/library/exercises/kettlebell-windmill/ monthly 0.5 https://aderap.com/library/exercises/kipping-chest-to-bar/ monthly 0.5 https://aderap.com/library/exercises/kipping-pull-up/ monthly 0.5 https://aderap.com/library/exercises/knee-to-wall/ monthly 0.5 https://aderap.com/library/exercises/kneeling-hip-flexor-stretch/ monthly 0.5 https://aderap.com/library/exercises/kneeling-pallof-press/ monthly 0.5 https://aderap.com/library/exercises/kneeling-push-up/ monthly 0.5 https://aderap.com/library/exercises/kneeling-rear-delt-fly/ monthly 0.5 https://aderap.com/library/exercises/knees-to-chest/ monthly 0.5 https://aderap.com/library/exercises/l-sit/ monthly 0.5 https://aderap.com/library/exercises/landmine-row/ monthly 0.5 https://aderap.com/library/exercises/landmine-twist/ monthly 0.5 https://aderap.com/library/exercises/larsen-press/ monthly 0.5 https://aderap.com/library/exercises/lat-pulldown/ monthly 0.5 https://aderap.com/library/exercises/lat-stretch/ monthly 0.5 https://aderap.com/library/exercises/lateral-bound/ monthly 0.5 https://aderap.com/library/exercises/lateral-box-jump/ monthly 0.5 https://aderap.com/library/exercises/lateral-lunge/ monthly 0.5 https://aderap.com/library/exercises/lateral-raise/ monthly 0.5 https://aderap.com/library/exercises/lateral-shuffle/ monthly 0.5 https://aderap.com/library/exercises/leg-curl/ monthly 0.5 https://aderap.com/library/exercises/leg-extension/ monthly 0.5 https://aderap.com/library/exercises/leg-press/ monthly 0.5 https://aderap.com/library/exercises/leg-press-calf-raise/ monthly 0.5 https://aderap.com/library/exercises/legs-up-the-wall/ monthly 0.5 https://aderap.com/library/exercises/levator-scapulae-stretch/ monthly 0.5 https://aderap.com/library/exercises/lizard-pose/ monthly 0.5 https://aderap.com/library/exercises/log-press/ monthly 0.5 https://aderap.com/library/exercises/low-cable-fly/ monthly 0.5 https://aderap.com/library/exercises/low-lunge/ monthly 0.5 https://aderap.com/library/exercises/low-row-machine/ monthly 0.5 https://aderap.com/library/exercises/lunge/ monthly 0.5 https://aderap.com/library/exercises/lying-cable-crunch/ monthly 0.5 https://aderap.com/library/exercises/lying-glute-stretch/ monthly 0.5 https://aderap.com/library/exercises/lying-leg-curl/ monthly 0.5 https://aderap.com/library/exercises/lying-quad-stretch/ monthly 0.5 https://aderap.com/library/exercises/machine-bicep-curl/ monthly 0.5 https://aderap.com/library/exercises/machine-chest-press/ monthly 0.5 https://aderap.com/library/exercises/machine-external-rotation/ monthly 0.5 https://aderap.com/library/exercises/machine-fly/ monthly 0.5 https://aderap.com/library/exercises/machine-lateral-raise/ monthly 0.5 https://aderap.com/library/exercises/machine-preacher-curl/ monthly 0.5 https://aderap.com/library/exercises/machine-rear-delt-fly/ monthly 0.5 https://aderap.com/library/exercises/machine-shoulder-press/ monthly 0.5 https://aderap.com/library/exercises/machine-tricep-extension/ monthly 0.5 https://aderap.com/library/exercises/meadows-row/ monthly 0.5 https://aderap.com/library/exercises/medicine-ball-chest-pass/ monthly 0.5 https://aderap.com/library/exercises/medicine-ball-overhead-throw/ monthly 0.5 https://aderap.com/library/exercises/medicine-ball-rotational-throw/ monthly 0.5 https://aderap.com/library/exercises/medicine-ball-slam/ monthly 0.5 https://aderap.com/library/exercises/medicine-ball-squat-and-press/ monthly 0.5 https://aderap.com/library/exercises/monkey-bar-traverse/ monthly 0.5 https://aderap.com/library/exercises/mountain-climber/ monthly 0.5 https://aderap.com/library/exercises/mountain-pose/ monthly 0.5 https://aderap.com/library/exercises/muscle-up/ monthly 0.5 https://aderap.com/library/exercises/neck-rotation-stretch/ monthly 0.5 https://aderap.com/library/exercises/neck-side-flexion-stretch/ monthly 0.5 https://aderap.com/library/exercises/neutral-grip-pull-up/ monthly 0.5 https://aderap.com/library/exercises/nordic-curl/ monthly 0.5 https://aderap.com/library/exercises/one-arm-push-up/ monthly 0.5 https://aderap.com/library/exercises/overhead-barbell-carry/ monthly 0.5 https://aderap.com/library/exercises/overhead-press/ monthly 0.5 https://aderap.com/library/exercises/overhead-squat/ monthly 0.5 https://aderap.com/library/exercises/overhead-tricep-extension/ monthly 0.5 https://aderap.com/library/exercises/pallof-press/ monthly 0.5 https://aderap.com/library/exercises/partial-lateral-raise/ monthly 0.5 https://aderap.com/library/exercises/passive-hanging/ monthly 0.5 https://aderap.com/library/exercises/pause-deadlift/ monthly 0.5 https://aderap.com/library/exercises/pause-squat/ monthly 0.5 https://aderap.com/library/exercises/paused-bench-press/ monthly 0.5 https://aderap.com/library/exercises/pec-deck-machine/ monthly 0.5 https://aderap.com/library/exercises/pec-minor-stretch/ monthly 0.5 https://aderap.com/library/exercises/pendlay-row/ monthly 0.5 https://aderap.com/library/exercises/pendulum-squat/ monthly 0.5 https://aderap.com/library/exercises/peterson-step-up/ monthly 0.5 https://aderap.com/library/exercises/pigeon-pose/ monthly 0.5 https://aderap.com/library/exercises/pike-push-up/ monthly 0.5 https://aderap.com/library/exercises/piriformis-stretch/ monthly 0.5 https://aderap.com/library/exercises/plank/ monthly 0.5 https://aderap.com/library/exercises/plank-hip-extension/ monthly 0.5 https://aderap.com/library/exercises/plank-jacks/ monthly 0.5 https://aderap.com/library/exercises/plank-row/ monthly 0.5 https://aderap.com/library/exercises/plank-with-hip-dip/ monthly 0.5 https://aderap.com/library/exercises/plate-front-raise/ monthly 0.5 https://aderap.com/library/exercises/plate-pinch-carry/ monthly 0.5 https://aderap.com/library/exercises/plie-squat/ monthly 0.5 https://aderap.com/library/exercises/plyo-push-up/ monthly 0.5 https://aderap.com/library/exercises/power-clean/ monthly 0.5 https://aderap.com/library/exercises/power-skip/ monthly 0.5 https://aderap.com/library/exercises/preacher-curl/ monthly 0.5 https://aderap.com/library/exercises/prone-hip-extension/ monthly 0.5 https://aderap.com/library/exercises/prone-quad-stretch/ monthly 0.5 https://aderap.com/library/exercises/prone-rear-delt-fly/ monthly 0.5 https://aderap.com/library/exercises/prone-t-raise/ monthly 0.5 https://aderap.com/library/exercises/prowler-push/ monthly 0.5 https://aderap.com/library/exercises/pull-up/ monthly 0.5 https://aderap.com/library/exercises/push-jerk/ monthly 0.5 https://aderap.com/library/exercises/push-press/ monthly 0.5 https://aderap.com/library/exercises/push-up/ monthly 0.5 https://aderap.com/library/exercises/push-up-plus/ monthly 0.5 https://aderap.com/library/exercises/quad-stretch/ monthly 0.5 https://aderap.com/library/exercises/quadruped-thoracic-rotation/ monthly 0.5 https://aderap.com/library/exercises/rack-pull/ monthly 0.5 https://aderap.com/library/exercises/rear-delt-fly/ monthly 0.5 https://aderap.com/library/exercises/rear-foot-elevated-split-squat/ monthly 0.5 https://aderap.com/library/exercises/reclined-pigeon/ monthly 0.5 https://aderap.com/library/exercises/reclining-bound-angle/ monthly 0.5 https://aderap.com/library/exercises/renegade-row/ monthly 0.5 https://aderap.com/library/exercises/resisted-crunch/ monthly 0.5 https://aderap.com/library/exercises/reverse-cable-curl/ monthly 0.5 https://aderap.com/library/exercises/reverse-crunch/ monthly 0.5 https://aderap.com/library/exercises/reverse-curl/ monthly 0.5 https://aderap.com/library/exercises/reverse-hyperextension/ monthly 0.5 https://aderap.com/library/exercises/reverse-lunge/ monthly 0.5 https://aderap.com/library/exercises/reverse-nordic-curl/ monthly 0.5 https://aderap.com/library/exercises/reverse-plank/ monthly 0.5 https://aderap.com/library/exercises/reverse-preacher-curl/ monthly 0.5 https://aderap.com/library/exercises/reverse-wrist-curl/ monthly 0.5 https://aderap.com/library/exercises/ring-dip/ monthly 0.5 https://aderap.com/library/exercises/ring-muscle-up/ monthly 0.5 https://aderap.com/library/exercises/ring-push-up/ monthly 0.5 https://aderap.com/library/exercises/ring-row/ monthly 0.5 https://aderap.com/library/exercises/rkc-plank/ monthly 0.5 https://aderap.com/library/exercises/rdl/ monthly 0.5 https://aderap.com/library/exercises/rope-climb/ monthly 0.5 https://aderap.com/library/exercises/rope-tricep-pushdown/ monthly 0.5 https://aderap.com/library/exercises/rowing-machine/ monthly 0.5 https://aderap.com/library/exercises/running/ monthly 0.5 https://aderap.com/library/exercises/russian-twist/ monthly 0.5 https://aderap.com/library/exercises/safety-bar-squat/ monthly 0.5 https://aderap.com/library/exercises/sandbag-carry/ monthly 0.5 https://aderap.com/library/exercises/sandbag-clean/ monthly 0.5 https://aderap.com/library/exercises/sandbag-lunges/ monthly 0.5 https://aderap.com/library/exercises/sandbag-over-shoulder/ monthly 0.5 https://aderap.com/library/exercises/sandbag-press/ monthly 0.5 https://aderap.com/library/exercises/sandbag-squat/ monthly 0.5 https://aderap.com/library/exercises/scapular-push-up/ monthly 0.5 https://aderap.com/library/exercises/scorpion-stretch/ monthly 0.5 https://aderap.com/library/exercises/seal-jack/ monthly 0.5 https://aderap.com/library/exercises/seated-arnold-press/ monthly 0.5 https://aderap.com/library/exercises/seated-butterfly/ monthly 0.5 https://aderap.com/library/exercises/seated-cable-row/ monthly 0.5 https://aderap.com/library/exercises/seated-calf-raise/ monthly 0.5 https://aderap.com/library/exercises/seated-dumbbell-press/ monthly 0.5 https://aderap.com/library/exercises/seated-figure-four-stretch/ monthly 0.5 https://aderap.com/library/exercises/seated-forward-fold/ monthly 0.5 https://aderap.com/library/exercises/seated-hamstring-stretch/ monthly 0.5 https://aderap.com/library/exercises/seated-hip-thrust/ monthly 0.5 https://aderap.com/library/exercises/seated-machine-row/ monthly 0.5 https://aderap.com/library/exercises/seated-overhead-press/ monthly 0.5 https://aderap.com/library/exercises/seated-straddle-stretch/ monthly 0.5 https://aderap.com/library/exercises/seated-twist/ monthly 0.5 https://aderap.com/library/exercises/seated-wide-leg-forward-fold/ monthly 0.5 https://aderap.com/library/exercises/shoulder-car/ monthly 0.5 https://aderap.com/library/exercises/shoulder-dislocates/ monthly 0.5 https://aderap.com/library/exercises/shoulder-stand/ monthly 0.5 https://aderap.com/library/exercises/shuttle-run/ monthly 0.5 https://aderap.com/library/exercises/side-plank/ monthly 0.5 https://aderap.com/library/exercises/side-plank-with-rotation/ monthly 0.5 https://aderap.com/library/exercises/side-lying-clamshell/ monthly 0.5 https://aderap.com/library/exercises/side-lying-hip-abduction/ monthly 0.5 https://aderap.com/library/exercises/side-lying-lat-stretch/ monthly 0.5 https://aderap.com/library/exercises/single-leg-balance-eyes-closed/ monthly 0.5 https://aderap.com/library/exercises/single-leg-box-jump/ monthly 0.5 https://aderap.com/library/exercises/single-leg-stance/ monthly 0.5 https://aderap.com/library/exercises/cable-single-arm-curl/ monthly 0.5 https://aderap.com/library/exercises/single-arm-cable-row/ monthly 0.5 https://aderap.com/library/exercises/single-arm-dumbbell-overhead-press/ monthly 0.5 https://aderap.com/library/exercises/single-arm-lat-pulldown/ monthly 0.5 https://aderap.com/library/exercises/single-leg-bound/ monthly 0.5 https://aderap.com/library/exercises/single-leg-calf-raise/ monthly 0.5 https://aderap.com/library/exercises/single-leg-glute-bridge/ monthly 0.5 https://aderap.com/library/exercises/single-leg-hip-thrust/ monthly 0.5 https://aderap.com/library/exercises/single-leg-press/ monthly 0.5 https://aderap.com/library/exercises/single-leg-romanian-deadlift/ monthly 0.5 https://aderap.com/library/exercises/sissy-squat/ monthly 0.5 https://aderap.com/library/exercises/sit-up/ monthly 0.5 https://aderap.com/library/exercises/skaters/ monthly 0.5 https://aderap.com/library/exercises/ski-erg/ monthly 0.5 https://aderap.com/library/exercises/skin-the-cat/ monthly 0.5 https://aderap.com/library/exercises/skull-crusher/ monthly 0.5 https://aderap.com/library/exercises/sled-pull/ monthly 0.5 https://aderap.com/library/exercises/sled-push/ monthly 0.5 https://aderap.com/library/exercises/sledgehammer-swing/ monthly 0.5 https://aderap.com/library/exercises/sleeper-stretch/ monthly 0.5 https://aderap.com/library/exercises/smith-machine-bench-press/ monthly 0.5 https://aderap.com/library/exercises/smith-machine-overhead-press/ monthly 0.5 https://aderap.com/library/exercises/smith-machine-row/ monthly 0.5 https://aderap.com/library/exercises/smith-machine-squat/ monthly 0.5 https://aderap.com/library/exercises/snatch-grip-deadlift/ monthly 0.5 https://aderap.com/library/exercises/soleus-stretch/ monthly 0.5 https://aderap.com/library/exercises/spanish-squat/ monthly 0.5 https://aderap.com/library/exercises/sphinx-pose/ monthly 0.5 https://aderap.com/library/exercises/spider-curl/ monthly 0.5 https://aderap.com/library/exercises/spiderman-plank/ monthly 0.5 https://aderap.com/library/exercises/spinal-twist/ monthly 0.5 https://aderap.com/library/exercises/split-jerk/ monthly 0.5 https://aderap.com/library/exercises/split-jump/ monthly 0.5 https://aderap.com/library/exercises/split-squat/ monthly 0.5 https://aderap.com/library/exercises/sprint/ monthly 0.5 https://aderap.com/library/exercises/squat/ monthly 0.5 https://aderap.com/library/exercises/stair-climb/ monthly 0.5 https://aderap.com/library/exercises/standing-calf-stretch/ monthly 0.5 https://aderap.com/library/exercises/standing-crescent-pose/ monthly 0.5 https://aderap.com/library/exercises/standing-forward-fold/ monthly 0.5 https://aderap.com/library/exercises/standing-hamstring-stretch/ monthly 0.5 https://aderap.com/library/exercises/standing-hip-circle/ monthly 0.5 https://aderap.com/library/exercises/standing-pike-stretch/ monthly 0.5 https://aderap.com/library/exercises/standing-quad-stretch/ monthly 0.5 https://aderap.com/library/exercises/standing-side-stretch/ monthly 0.5 https://aderap.com/library/exercises/star-jump/ monthly 0.5 https://aderap.com/library/exercises/step-up/ monthly 0.5 https://aderap.com/library/exercises/step-up-weighted/ monthly 0.5 https://aderap.com/library/exercises/stiff-leg-deadlift/ monthly 0.5 https://aderap.com/library/exercises/stir-the-pot/ monthly 0.5 https://aderap.com/library/exercises/straight-arm-pulldown/ monthly 0.5 https://aderap.com/library/exercises/suitcase-carry/ monthly 0.5 https://aderap.com/library/exercises/sumo-deadlift/ monthly 0.5 https://aderap.com/library/exercises/sumo-squat/ monthly 0.5 https://aderap.com/library/exercises/sun-salutation/ monthly 0.5 https://aderap.com/library/exercises/superman/ monthly 0.5 https://aderap.com/library/exercises/supinating-dumbbell-curl/ monthly 0.5 https://aderap.com/library/exercises/supine-bound-angle/ monthly 0.5 https://aderap.com/library/exercises/supine-figure-4-stretch/ monthly 0.5 https://aderap.com/library/exercises/supine-spinal-twist/ monthly 0.5 https://aderap.com/library/exercises/supported-fish-pose/ monthly 0.5 https://aderap.com/library/exercises/swimming/ monthly 0.5 https://aderap.com/library/exercises/swiss-ball-plank/ monthly 0.5 https://aderap.com/library/exercises/t-bar-row/ monthly 0.5 https://aderap.com/library/exercises/t-drill/ monthly 0.5 https://aderap.com/library/exercises/tate-press/ monthly 0.5 https://aderap.com/library/exercises/tempo-deadlift/ monthly 0.5 https://aderap.com/library/exercises/thoracic-bridge/ monthly 0.5 https://aderap.com/library/exercises/thoracic-extension-foam-roller/ monthly 0.5 https://aderap.com/library/exercises/thoracic-ext-over-bench/ monthly 0.5 https://aderap.com/library/exercises/thoracic-rotation/ monthly 0.5 https://aderap.com/library/exercises/thread-the-needle/ monthly 0.5 https://aderap.com/library/exercises/tibialis-raise/ monthly 0.5 https://aderap.com/library/exercises/tire-flip/ monthly 0.5 https://aderap.com/library/exercises/toe-touch/ monthly 0.5 https://aderap.com/library/exercises/toes-to-bar/ monthly 0.5 https://aderap.com/library/exercises/trap-bar-deadlift/ monthly 0.5 https://aderap.com/library/exercises/trap-bar-shrug/ monthly 0.5 https://aderap.com/library/exercises/tree-pose/ monthly 0.5 https://aderap.com/library/exercises/triangle-pose/ monthly 0.5 https://aderap.com/library/exercises/tricep-pushdown/ monthly 0.5 https://aderap.com/library/exercises/trx-bicep-curl/ monthly 0.5 https://aderap.com/library/exercises/trx-fallout/ monthly 0.5 https://aderap.com/library/exercises/trx-hamstring-curl/ monthly 0.5 https://aderap.com/library/exercises/trx-hip-press/ monthly 0.5 https://aderap.com/library/exercises/trx-lunge/ monthly 0.5 https://aderap.com/library/exercises/trx-mountain-climber/ monthly 0.5 https://aderap.com/library/exercises/trx-pike/ monthly 0.5 https://aderap.com/library/exercises/trx-push-up/ monthly 0.5 https://aderap.com/library/exercises/trx-row/ monthly 0.5 https://aderap.com/library/exercises/trx-squat/ monthly 0.5 https://aderap.com/library/exercises/trx-tricep-extension/ monthly 0.5 https://aderap.com/library/exercises/trx-y-fly/ monthly 0.5 https://aderap.com/library/exercises/tuck-front-lever/ monthly 0.5 https://aderap.com/library/exercises/tuck-jump/ monthly 0.5 https://aderap.com/library/exercises/tuck-planche/ monthly 0.5 https://aderap.com/library/exercises/twisted-mountain-climber/ monthly 0.5 https://aderap.com/library/exercises/typewriter-pull-up/ monthly 0.5 https://aderap.com/library/exercises/underhand-lat-pulldown/ monthly 0.5 https://aderap.com/library/exercises/upper-trap-stretch/ monthly 0.5 https://aderap.com/library/exercises/upright-row/ monthly 0.5 https://aderap.com/library/exercises/upward-facing-dog/ monthly 0.5 https://aderap.com/library/exercises/v-up/ monthly 0.5 https://aderap.com/library/exercises/vertical-jump/ monthly 0.5 https://aderap.com/library/exercises/w-raise/ monthly 0.5 https://aderap.com/library/exercises/walking-lunge/ monthly 0.5 https://aderap.com/library/exercises/wall-ball/ monthly 0.5 https://aderap.com/library/exercises/wall-hamstring-stretch/ monthly 0.5 https://aderap.com/library/exercises/wall-hip-flexor-mobilization/ monthly 0.5 https://aderap.com/library/exercises/wall-pec-stretch/ monthly 0.5 https://aderap.com/library/exercises/wall-slide/ monthly 0.5 https://aderap.com/library/exercises/wall-walk/ monthly 0.5 https://aderap.com/library/exercises/warrior-i/ monthly 0.5 https://aderap.com/library/exercises/warrior-ii/ monthly 0.5 https://aderap.com/library/exercises/warrior-iii/ monthly 0.5 https://aderap.com/library/exercises/weighted-ab-wheel/ monthly 0.5 https://aderap.com/library/exercises/weighted-archer-push-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-bar-muscle-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-bench-dip/ monthly 0.5 https://aderap.com/library/exercises/weighted-bicycle-crunch/ monthly 0.5 https://aderap.com/library/exercises/weighted-bird-dog/ monthly 0.5 https://aderap.com/library/exercises/weighted-box-step-over/ monthly 0.5 https://aderap.com/library/exercises/weighted-burpee/ monthly 0.5 https://aderap.com/library/exercises/weighted-chest-to-bar-pull-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-chin-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-close-grip-push-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-commando-pull-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-cossack-squat/ monthly 0.5 https://aderap.com/library/exercises/weighted-crunch/ monthly 0.5 https://aderap.com/library/exercises/weighted-dead-bug/ monthly 0.5 https://aderap.com/library/exercises/weighted-decline-crunch/ monthly 0.5 https://aderap.com/library/exercises/weighted-decline-push-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-decline-sit-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-deep-squat-hold/ monthly 0.5 https://aderap.com/library/exercises/weighted-deficit-push-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-diamond-push-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-dip/ monthly 0.5 https://aderap.com/library/exercises/weighted-donkey-kick/ monthly 0.5 https://aderap.com/library/exercises/weighted-false-grip-pull-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-glute-bridge/ monthly 0.5 https://aderap.com/library/exercises/weighted-glute-kickback/ monthly 0.5 https://aderap.com/library/exercises/weighted-handstand-push-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-hip-bridge-march/ monthly 0.5 https://aderap.com/library/exercises/weighted-hollow-body-hold/ monthly 0.5 https://aderap.com/library/exercises/weighted-hollow-rock/ monthly 0.5 https://aderap.com/library/exercises/weighted-incline-push-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-inverted-row/ monthly 0.5 https://aderap.com/library/exercises/weighted-jefferson-curl/ monthly 0.5 https://aderap.com/library/exercises/weighted-jump-lunge/ monthly 0.5 https://aderap.com/library/exercises/weighted-jump-squat/ monthly 0.5 https://aderap.com/library/exercises/weighted-l-sit/ monthly 0.5 https://aderap.com/library/exercises/weighted-muscle-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-neutral-grip-pull-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-nordic-curl/ monthly 0.5 https://aderap.com/library/exercises/weighted-peterson-step-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-pike-push-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-plank/ monthly 0.5 https://aderap.com/library/exercises/weighted-plie-squat/ monthly 0.5 https://aderap.com/library/exercises/weighted-prone-t-raise/ monthly 0.5 https://aderap.com/library/exercises/weighted-pull-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-push-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-reverse-crunch/ monthly 0.5 https://aderap.com/library/exercises/weighted-reverse-nordic-curl/ monthly 0.5 https://aderap.com/library/exercises/weighted-ring-dip/ monthly 0.5 https://aderap.com/library/exercises/weighted-ring-muscle-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-ring-push-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-ring-row/ monthly 0.5 https://aderap.com/library/exercises/weighted-rope-climb/ monthly 0.5 https://aderap.com/library/exercises/weighted-russian-twist/ monthly 0.5 https://aderap.com/library/exercises/weighted-seated-hip-thrust/ monthly 0.5 https://aderap.com/library/exercises/weighted-side-plank/ monthly 0.5 https://aderap.com/library/exercises/weighted-single-leg-calf-raise/ monthly 0.5 https://aderap.com/library/exercises/weighted-single-leg-glute-bridge/ monthly 0.5 https://aderap.com/library/exercises/weighted-single-leg-hip-thrust/ monthly 0.5 https://aderap.com/library/exercises/weighted-sissy-squat/ monthly 0.5 https://aderap.com/library/exercises/weighted-sit-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-split-jump/ monthly 0.5 https://aderap.com/library/exercises/weighted-split-squat/ monthly 0.5 https://aderap.com/library/exercises/weighted-sumo-squat/ monthly 0.5 https://aderap.com/library/exercises/weighted-superman/ monthly 0.5 https://aderap.com/library/exercises/weighted-toes-to-bar/ monthly 0.5 https://aderap.com/library/exercises/weighted-typewriter-pull-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-v-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-wide-push-up/ monthly 0.5 https://aderap.com/library/exercises/weighted-wide-grip-inverted-row/ monthly 0.5 https://aderap.com/library/exercises/wheel-pose/ monthly 0.5 https://aderap.com/library/exercises/wide-push-up/ monthly 0.5 https://aderap.com/library/exercises/wide-grip-cable-row/ monthly 0.5 https://aderap.com/library/exercises/wide-grip-inverted-row/ monthly 0.5 https://aderap.com/library/exercises/wide-grip-lat-pulldown/ monthly 0.5 https://aderap.com/library/exercises/wide-grip-pull-up/ monthly 0.5 https://aderap.com/library/exercises/wide-legged-forward-fold/ monthly 0.5 https://aderap.com/library/exercises/wind-relieving-pose/ monthly 0.5 https://aderap.com/library/exercises/windmill/ monthly 0.5 https://aderap.com/library/exercises/worlds-greatest-stretch/ monthly 0.5 https://aderap.com/library/exercises/wrist-curl/ monthly 0.5 https://aderap.com/library/exercises/wrist-extensor-stretch/ monthly 0.5 https://aderap.com/library/exercises/wrist-flexor-stretch/ monthly 0.5 https://aderap.com/library/exercises/wrist-roller/ monthly 0.5 https://aderap.com/library/exercises/y-raise/ monthly 0.5 https://aderap.com/library/exercises/yoke-walk/ monthly 0.5 https://aderap.com/library/exercises/z-press/ monthly 0.5 https://aderap.com/library/exercises/zercher-carry/ monthly 0.5 https://aderap.com/library/exercises/zercher-squat/ monthly 0.5 https://aderap.com/library/exercises/zottman-curl/ monthly 0.5 https://aderap.com/signup/ yearly 0.5 https://aderap.com/login/ yearly 0.3 https://aderap.com/privacy/ yearly 0.3 https://aderap.com/terms/ yearly 0.3