https://viriya.ir/exercise/1/abdominals-stretch-variation-four 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/2/abdominals-stretch-variation-one 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/3/abdominals-stretch-variation-three 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/4/abdominals-stretch-variation-two 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/5/abductor-leg-raise-side-lying 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/6/abductor-leg-raise-side-lying-isometric 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/7/adductor-leg-raise-side-lying 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/8/adductor-leg-raise-side-lying-isometric 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/9/adductor-raise-side-lying-long-lever 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/10/adductor-raise-side-lying-short-lever 2026-10-02T10:57:29.140Z monthly 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monthly https://viriya.ir/exercise/398/cable-chest-press 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/399/cable-cross-pushdown 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/400/cable-decline-alternating-bench-press 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/401/cable-decline-bench-chest-fly 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/402/cable-decline-bench-internally-rotated-chest-fly 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/403/cable-decline-bench-press 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/404/cable-decline-chest-fly 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/405/cable-decline-internally-rotated-chest-fly 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/406/cable-decline-press-around 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/407/cable-decline-single-arm-bench-press 2026-10-02T10:57:29.140Z monthly 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https://viriya.ir/exercise/462/cable-rope-front-raise 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/463/cable-rope-hammer-curl 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/464/cable-rope-kneeling-crunch 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/465/cable-rope-kneeling-face-pull 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/466/cable-rope-kneeling-oblique-crunch 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/467/cable-rope-lat-prayer 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/468/cable-rope-mid-lateral-raise 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/469/cable-rope-overhead-tricep-extension 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/472/cable-rope-rolling-pushdown 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/473/cable-rope-single-arm-low-lateral-raise 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/474/cable-rope-skullcrusher 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2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/524/cable-standing-bilateral-straight-arm-pull-in 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/523/cable-standing-bilateral-pull-in 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/525/cable-standing-crunch 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/526/cable-standing-decline-chest-press 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/527/cable-standing-glute-kickback 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/528/cable-standing-high-to-low-wood-chopper 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/529/cable-standing-hip-abduction 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/530/cable-standing-hip-adduction 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/531/cable-standing-incline-chest-fly 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/532/cable-standing-incline-chest-press 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/533/cable-standing-leg-extension 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/534/cable-standing-low-to-high-wood-chopper 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/535/cable-standing-mid-kickback 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/536/cable-standing-single-arm-chest-fly 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/537/cable-standing-single-arm-chest-press 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/538/cable-standing-single-arm-cross-rear-delt-row 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/539/cable-standing-single-arm-incline-chest-fly 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/540/cable-standing-single-arm-incline-chest-press 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/541/cable-standing-single-arm-internally-rotated-chest-fly 2026-10-02T10:57:29.140Z monthly 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2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/553/cable-wrist-curl 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/554/cable-y-raise 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/555/cable-zercher-good-morning 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/556/cable-zercher-squat 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/456/cable-pull-around 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/457/cable-pull-in 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/458/cable-pull-through 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/459/cable-push-pull 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/557/calf-isometric-on-step 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/558/calf-mobilisation-seated-floor-roll 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/559/calf-raise-1a-bilateral-eccentric-floor 2026-10-02T10:57:29.140Z monthly 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monthly https://viriya.ir/exercise/570/calf-raise-isometric-unilateral 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/571/calf-raises 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/572/calf-stretch-on-box-bilateral 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/573/calves-stretch-variation-one 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/574/calves-stretch-variation-three 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/575/calves-stretch-variation-two 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/576/cardio-assault-bike 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/577/cardio-assault-bike-arms-only 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/578/cardio-band-hammer-curl-jacks 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/579/cardio-band-press-jacks 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/580/cardio-band-reverse-fly-jacks 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/581/cardio-band-seal-jacks 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/582/cardio-box-quick-feet 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/583/cardio-criss-cross-jacks 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/584/cardio-diamond-hop 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/585/cardio-figure-eight-sprint 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/586/cardio-forward-scissor 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/587/cardio-in-and-out-forward 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/588/cardio-in-and-outs 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/589/cardio-in-in-out-out-shuffle 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/590/cardio-jumping-jacks 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/591/cardio-karaoke 2026-10-02T10:57:29.140Z monthly 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2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/638/core-stability-regression-crosslateral-limb-raise-push-up-position 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/639/corpse-pose 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/351/criss-cross-bow-tie-pose 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/640/crosslateral-core-stabilisation-unilateral-load-kettlebell 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/641/crow-pose 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/643/crunches 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/644/curtsy-lunge 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/645/curve-treadmill 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/646/dead-bug 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/647/dead-bugs-cross-lateral 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/648/dead-bugs-same-side 2026-10-02T10:57:29.140Z monthly 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monthly https://viriya.ir/exercise/994/gastrocnemius-stretch-unilateral-on-box 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/995/gastrocnemius-stretch-unilateral-on-wall 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/993/gastrocnemius-stretch-push-up-position 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/996/gate-pose-rounding-spine-looking-up 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/997/gate-pose-variation-arm-extended-on-side 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/998/gironda-chin-up 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/999/glute-bridge 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1000/glute-bridge-eccentric-unilateral 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1001/glute-bridge-isometric-hold-single-alternate 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1002/glute-ham-raise 2026-10-02T10:57:29.140Z monthly 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monthly https://viriya.ir/exercise/1098/kettlebell-chest-press-(single) 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1099/kettlebell-clean-and-jerk 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1100/kettlebell-clean-and-press 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1101/kettlebell-concentration-curl 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1102/kettlebell-conventional-deadlift-(double) 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1103/kettlebell-curl 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1104/kettlebell-deadlift-(single) 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1105/kettlebell-decline-skull-crusher 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1106/kettlebell-deficit-reverse-lunge 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1107/kettlebell-drag-curl 2026-10-02T10:57:29.140Z monthly 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https://viriya.ir/exercise/1525/plate-curl-to-overhead-press-to-tricep-extension 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1526/plate-curtsy-lunge 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1527/plate-deadlift 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1528/plate-deficit-lunge 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1529/plate-deficit-pushup 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1530/plate-forward-lunge 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1531/plate-front-raise 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1532/plate-full-lateral-raise 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1533/plate-glute-bridge-to-chest-press 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1534/plate-glute-bridge-to-pullover 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1535/plate-goblet-deficit-reverse-lunge 2026-10-02T10:57:29.140Z 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2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1580/prayer-stretch-1 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1581/prayer-stretch-2-roller 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1582/prayer-stretch-side-bend 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1057/prone-single-leg-hip-extension-hold 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1585/puppy-pose 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1588/pyramid-pose 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1589/pyramid-pose-blocks 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1590/pyramid-pose-calf-blocks 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1591/pyramid-prayer 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1592/ql-mobilisation-floor-foam-roller 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1593/quads-stretch-variation-four 2026-10-02T10:57:29.140Z monthly 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monthly https://viriya.ir/exercise/1677/slow-tempo-mountain-climber 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1678/smith-machine-assisted-pullup 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1679/smith-machine-bench-press 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1680/smith-machine-bodyweight-skullcrusher 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1681/smith-machine-calf-raise 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1682/smith-machine-close-grip-bench-press 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1683/smith-machine-drag-curl 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1684/smith-machine-glute-kickback 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1685/smith-machine-guillotine-bench-press 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1686/smith-machine-hanging-knee-tuck 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1687/smith-machine-hip-thrust 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1688/smith-machine-incline-bench-press 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1689/smith-machine-inverted-row 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1690/smith-machine-leg-press 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1691/smith-machine-narrow-stance-squat 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1692/smith-machine-oblique-crunch 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1693/smith-machine-overhand-row 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1695/smith-machine-reverse-crunch-hip-raise 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1696/smith-machine-reverse-lunge 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1697/smith-machine-romanian-deadlift 2026-10-02T10:57:29.140Z monthly 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2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1709/smith-machine-sumo-romanian-deadlift 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1710/smith-machine-underhand-row 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1711/smith-machine-upright-row 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1694/smith-machine-pushup 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1712/soleus-stretch 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1713/sphinx-pose 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1714/split-squat 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1719/stability-ball-atomic-push-up 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1720/stability-ball-glute-bridge 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1721/stability-ball-goblet-wall-squat 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1722/stability-ball-hamstring-curl 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1723/stability-ball-hip-thrust 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1724/stability-ball-knee-tuck 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1725/stability-ball-pike 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1727/stability-ball-reverse-hyperextension 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1728/stability-ball-side-crunch 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1729/stability-ball-single-leg-hip-thrust 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1730/stability-ball-stir-the-pot 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1731/stability-ball-straight-leg-glute-bridge 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1732/stability-ball-v-up-pass 2026-10-02T10:57:29.140Z monthly https://viriya.ir/exercise/1733/stability-ball-wall-squat 2026-10-02T10:57:29.140Z monthly 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