coloque sua LOGO AQUI

NOME
OBJETIVOS
HISTÓRICO DE LESÕES
AQUECIMENTO

TREINO 1:
Ex: MOBILIDADE: Início:
Ex: AQUECIMENTO:
EXERCÍCIO VOLUME CARGA INTENSIDADE
1
2
3
4
5
6

TREINO 2:
Ex: MOBILIDADE:
Ex: AQUECIMENTO:
EXERCÍCIO VOLUME CARGA INTENSIDADE
1
2
3
4
5
6

TREINO 3:
MOBILIDADE:
AQUECIMENTO:
EXERCÍCIO VOLUME CARGA INTENSIDADE
1
2
3
4
5
6
 LISTA DE EXERCÍCIOS DE MUSCULAÇÃO

Nome vídeo Obs

PEITO
Supino Reto com halteres https://youtu.be/fbupGf-T4KM
Supino Reto com Barra https://youtu.be/Kr2erpSyu3M
Supino Inclinado https://youtu.be/oZjIQN0YMX0
Supino Declinado https://youtu.be/ifWEwZDWMAw
Crucifixo CrossOver https://youtu.be/o90Pm6qTeNI
Crucifixo Voador https://youtu.be/1D9x_U6PkY8
Paralela https://youtu.be/vEjRJoitR4c
Apoio de frente https://youtu.be/lkvSelJ0tQ8
COSTAS
Barra Fixa (Pull up) https://youtu.be/CKvMi8Shz9g
Puxador Frente Pegada Aberta https://youtu.be/Xn-fIQw08q4
Puxador Frente Pegada Invertida https://youtu.be/sUzGwMyy_uo
Puxador Frente Triângulo https://youtu.be/qW3-gblri0g
Remada Curvada Pegada Invertida https://youtu.be/U0YF_ADlmPg
Remada Sentado com Triângulo https://youtu.be/8N17XZVngdc
Remada Unilateral Halteres https://youtu.be/EUisRaNkCd4
TRÍCEPS
Tríceps com Corda na Polia https://youtu.be/gbnLZto6b0s
Triceps Testa Barra https://youtu.be/oqob5MHbzBc
Triceps Pegada Invertida https://youtu.be/i8awVst0IZ0
Apoio de frente Diamante https://youtu.be/z9Wlc5-f8H4
Triceps Mergulho no Banco https://youtu.be/6EFb3xwsigQ
Tríceps Paralela https://youtu.be/TB0HLYUXtos
Triceps Sup Reto Pegada Fechada https://youtu.be/Q74ZvpW5PE8
Triceps Coice https://youtu.be/VYKCqSeF1n8
Triceps Frances https://youtu.be/_XIrAEnCqn8
Triceps Frances Unilateral https://youtu.be/ER5NaIRZ8wc
BÍCEPS
Rosca com Halteres https://youtu.be/k31LK_VASok
Rosca Concentrada https://youtu.be/PcwdHVhWY3s
Rosca direta barra https://youtu.be/s4B8UW3BMqk
Rosca Direra Barra W https://youtu.be/017j7Gbxipo
Rosca Direta com Halteres (sentado) https://youtu.be/ghl0bfn-hA0
Rosca Direta Polia https://youtu.be/2eeOSoAJdD4
Rosca Inclinada Alternada com Halteres https://youtu.be/mUEDnCGrNP4
Rosca Martelo https://youtu.be/5vPGH1uTtbs
Rosca Crossover https://youtu.be/_yNqCUTvUWc
Rosca Scott com Halteres Unilateral https://youtu.be/ZyisfW7q3qs
Rosca Scott com Barra https://youtu.be/Kh4G5N48EO8
OMBRO
Crucifixo Invertido
Crucifixo invertido Crossover
Desenvolvimento Barra
Desenvolvimento Halteres
Arnold Press
Elevação Frontal com Halteres
Elevação Lateral com Halteres
Elevação Lateral Polia Baixa
Remada Alta
Remada Alta com Halteres
COXAS/ PERNAS
Masculino
Agachamento Livre
Leg Press 45°
Elevação de Quadril
Extensão de Joelhos
Flexão de Joelhos Deitado
Afundo pra tras (reverse lunge)
Agachamento Alternado com Barra
Agachamento Afundo com Halteres
Feminino
Agachamento com Auxílio de Banco
Agachamento com Barra Livre
Agachamento no Smith
Elevação de Quadril
Glúteos em 4 Apoios
Levantamento Stiff com Barra
Levantamento Stiff com Halteres
Agachamento no Hack
PANTURRILHA
Flexão Plantar em pé
Flexão Plantar Sentado
Flexão Plantar Leg Press
ABDOMINAL
Abdominal Supra
Abdominal Remador
Prancha Frontal
https://youtu.be/SNN6BftNts8
https://youtu.be/3bF87yW4enQ
https://youtu.be/o2LfBH1I8r8
https://youtu.be/L-iQfHVeuVg
https://youtu.be/YghvTx_GI2c
https://youtu.be/jhxLYSm_P-k
https://youtu.be/qDAoUOmdbi4
https://youtu.be/5xAn7PeLeiQ
https://youtu.be/QZD6vq22qJg
https://youtu.be/vW--lca6Knw
https://youtu.be/WLw3eRGkM5U
https://youtu.be/9ruGCg0m9Tw
https://youtu.be/wNKb_CsSdg4
https://youtu.be/lmK4wsg8GAM
https://youtu.be/yiPqK5WMcNw
https://youtu.be/R-g5yPNYv2k
https://www.youtube.com/watch?v=fNWLrBJ9iV8&list=PLmcXxsjkeqQbs_PaWQ
https://www.youtube.com/watch?v=ALP9JIXA-PA&index=2&list=PLmcXxsjkeqQb
https://www.youtube.com/watch?v=SWidXZjDWVM&index=3&list=PLmcXxsjkeq
https://www.youtube.com/watch?v=GXlJYdZImU4&list=PLmcXxsjkeqQbs_PaWQ
https://www.youtube.com/watch?v=SC-PodU3G64&index=5&list=PLmcXxsjkeqQ
https://www.youtube.com/watch?v=p3Nf4e3ym7w&list=PLmcXxsjkeqQbs_PaW
https://www.youtube.com/watch?v=abUpYx2Y6nA&list=PLmcXxsjkeqQbs_PaWQ
https://www.youtube.com/watch?v=IcYm66xwfsg&list=PLmcXxsjkeqQbs_PaWQ
https://www.youtube.com/watch?v=XlGjQYUN4RQ&index=14&list=PLmcXxsjkeq
https://www.youtube.com/watch?v=fr9DVLm6-3A&list=PLmcXxsjkeqQbs_PaWQ
https://youtu.be/r7OC-a9dCd4
https://youtu.be/Nap62yku2ks
https://youtu.be/7ANgr6WfOb0
https://youtu.be/mfkfUkj24co
https://youtu.be/uje7YsAHcs4
https://youtu.be/Nyy67uTxuak
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WVM&index=3&list=PLmcXxsjkeqQbs_PaWQagRa2cz-JyEqqIU
mU4&list=PLmcXxsjkeqQbs_PaWQagRa2cz-JyEqqIU&index=4
G64&index=5&list=PLmcXxsjkeqQbs_PaWQagRa2cz-JyEqqIU
m7w&list=PLmcXxsjkeqQbs_PaWQagRa2cz-JyEqqIU&index=6
Y6nA&list=PLmcXxsjkeqQbs_PaWQagRa2cz-JyEqqIU&index=10
wfsg&list=PLmcXxsjkeqQbs_PaWQagRa2cz-JyEqqIU&index=13
N4RQ&index=14&list=PLmcXxsjkeqQbs_PaWQagRa2cz-JyEqqIU
6-3A&list=PLmcXxsjkeqQbs_PaWQagRa2cz-JyEqqIU&index=15
 Mobilidade

NOME VIDEO
CORPO INTEIRO
Rotina Completa de Mobilidade https://youtu.be/LL8zs7PoS9I

PARTE INFERIOR
Rotina Completa de Mobilidade https://youtu.be/-05GsjVDFBQ

PARTE SUPERIOR
Rotina Completa de Mobilidade https://youtu.be/OUSWQgKskYM
 Exercícios Pliometricos

NOME VÍDEO
Plyo Push Up Déficit https://youtu.be/zeEXu4yFykw
Obstacle Circuit Hops https://youtu.be/5ODr5nZJDy4
Knneling Single Leg Jump https://youtu.be/c1wTJhy25VY
Single Leg Deadlifit Hops https://youtu.be/NbvMcpjbktI
Banded Assisted Burpees https://youtu.be/NtQ9HwGWhoQ
Alternate Leg Bounding https://youtu.be/qGy5Zrx5B3I
Plyo Push Up Paralette https://youtu.be/MT8vAilgyx0
Lareral Hops https://youtu.be/_8OVR4JHYX0
Beach Over Hops https://youtu.be/vStpr1hcR5Y
 ATIVAÇÃO
NOME
CORE
Elbow Plank Star
Elbow Plank Posterior Tilt
Elbow Side Plank Rotation
Plank Ring Hold
Plank with Trunk Rotation
FitBall Rollout
3 Position Pallof Press
HK Rotantion Band
Tall Knneling Face Pull Band
Scapula Pull Up Hold
Wall Sit With Reach
Single Arm Ring Row Hold
Quadruped T-spine Rotation with Reach https://youtu.be/Z45Vn8iGIHQ
Double Kb Plank
Cossack Squat + Lunge
Hip Extesion Band
Scapula Pull
Down Touch Toes
Squat Bottom Position Rotation with Reachhttps://youtu.be/VGSmbvwMtms
Inverted Ring Row Retraction-Atraction
Inverted Ring Row Hold
Single Leg Hip Thrust
Half Strict TTB
Tall Knneling Scapula Band
Both Elevated Split Squat
Shoulder Rehab
1 Leg SLDL + Knne lift
ROTINA de ATIVAÇÃO
Lower Body Activation Routine
Activation And Strength
Kang Squat
Reverse Lunge + Knee Lift
Barbell Bench Over Row
Hollow Leg-Arm Alternate
Banded Bench Over Row
Cossack To Cossack
Hang Medball Clean
Full Bridge
Banded Press FTN / BTN
VÍDEO
https://youtu.be/iyXzMXZs9bI
https://youtu.be/SmoWfgZsNbk
https://youtu.be/T8qH-mnxO7M
https://youtu.be/ElgpoZ8P0Dw
https://youtu.be/bf_N8g--BMM
https://youtu.be/IfbLbSw5MAA
https://youtu.be/zQitQzPdcLw
https://youtu.be/7ywyRO0hdqg
https://youtu.be/jioYnJhxVBk
https://youtu.be/8lWd3UdDwGU
https://youtu.be/1lgVHpC2agU
https://youtu.be/BhIAx9vVVN0
https://youtu.be/1UB-2_DzS0w
https://youtu.be/YXxeU4CqHJM
https://youtu.be/yER_dkJKixg
https://youtu.be/3zF53cQXZdA
https://youtu.be/OxKbXEfHgzc
https://youtu.be/RjwHgAacLhs
https://youtu.be/r1-Z_5IjrEE
https://youtu.be/xT-76ocgfU0
https://youtu.be/Wtd2Td8o8TQ
https://youtu.be/uKJk8a4a5SQ
https://youtu.be/5pmLtrJLqVk
https://youtu.be/xVrOpf-aakA
https://youtu.be/CTXbXyPHgXA
https://youtu.be/R5ur7XQ4vGM
https://youtu.be/XgoREVrlVzA
https://youtu.be/aTonvbG7IY0
https://youtu.be/VMZN7nR4hOw
https://youtu.be/zPMYThD4TeI
https://youtu.be/YGF5GAKc6xY
https://youtu.be/CLgtAEEJiro
https://youtu.be/WCxfycGBe0M
https://youtu.be/qLapafs_wUc
https://youtu.be/_wjgUb5i3t8
https://youtu.be/yaHuEBE8whA
3 Pos. Squat Band Face Pull
Feet Banded RDL -
Stradlle Press
Stradle Press with MB
PVC OH Kang Squat
Squat Flow + Trunk Rotation
FitBall Hip Extension
Fitball Leg Curl
FitBall Hip Leg Curl Hip Extension
Psoas March
https://youtu.be/6bLILqrttHU
https://youtu.be/tBwb4CLqxb4
https://youtu.be/ScIzbqj98Kc
https://youtu.be/mx8My3-H4pU
https://youtu.be/05aUJ2E0R3Y
https://youtu.be/MqFSJt3PQNk
https://youtu.be/EYF2hea-6K0
https://youtu.be/f8BCjG2SHrQ
https://youtu.be/iJDsjw_u970
https://youtu.be/k_vt3lwZuPA
 Movimentos de CrossFit

NOME VÍDEO
PESO CORPORAL
Air Squat https://youtu.be/C_VtOYc6j5c
Pistol https://youtu.be/qDcniqddTeE
Walking Lunge https://youtu.be/L8fvypPrzzs
Push Up https://youtu.be/_l3ySVKYVJ8
Burpee https://youtu.be/TU8QYVW0gDU
V-Sit Up https://youtu.be/Mk4zCq9b6hU
Hollow Rock https://youtu.be/p7j02V1fIzU
Ring Row https://youtu.be/xhlReCpAE9k
Kipping HSPU https://youtu.be/InRvHNUOlSs
Wall walking https://youtu.be/2TnX8j29tRY
Hand Stand Walking https://youtu.be/I5p2VVDupq8
Ring Dip https://youtu.be/Vt0lO4jpIDo
Strict Muscle up https://youtu.be/rtF51pQB6Wc
Skin de Cat https://youtu.be/avlj56L_E-A
Pull Up https://youtu.be/aAggnpPyR6E
Abmat Sit up https://youtu.be/_HDZODOx7Zw
Toes to Bar (T2B) https://youtu.be/_03pCKOv4l4
kipping Pull Up https://youtu.be/r45xLlH7r_M
Bar Dip https://youtu.be/eERwCQHZqfA
Strict chest to bar (C2B) https://youtu.be/PmdNNN8nLGI
Ring Push up https://youtu.be/FRiiZRhapeU
Pull Up butterfly https://youtu.be/OenVG15QMj8
L Sit hold https://youtu.be/DemH-mw1O9I
LegLess Rope Climb https://youtu.be/rfr-Tw3Pxh8
Rope Climb https://youtu.be/qFE7pgOrj5w

LPO
Front Squat https://youtu.be/m4ytaCJZpl0
Back Squat https://youtu.be/ultWZbUMPL8
Over Head Squat https://youtu.be/RD_vUnqwqqI
Over Head Lunge https://youtu.be/m6MczOv_Ayg
Front Rack Lunge https://youtu.be/f3WLs_HutLw
Back Rack Lunge https://youtu.be/ZPoMxOrIeO4
Good Morning https://youtu.be/YA-h3n9L4YU
Deadlift https://youtu.be/op9kVnSso6Q
Sumo Deadlift https://youtu.be/wQHSYDSgDn8
Bench Press https://youtu.be/XSza8hVTlmM
Floor Press https://youtu.be/6G-fNatzuSk
Shoulder Press https://youtu.be/xe19t2_6yis
Push Press https://youtu.be/X6-DMh-t4nQ
Push Jerk https://youtu.be/V-hKuAfWNUw
Split Jerk
Snatch
Hang Snatch
Snatch Balance
Clean
Power Clean
Hang Power Clean
Hang Squat Clean
Clean & Split Jerk
Hang Clean and Push Jerk
Power Clean and Jerk
Clean and Push Jerk
Sumo Deadlift High Pull
Trhuster
DUMBELL (Halteres)
Dumbell Press
Dumbell Push Press
Dumbell Push Jerk
Dumbell Trhuster
Dumbell Snatch
Dumbell Hang Snatch
Dumbell Hang Power Snatch
Turquish Get-up (TGU)
Dumbell Power Clean
Dumbell Hang Clean
Dumbel Hang Power Clean
Dumbell Swing
Dumbell Split Jerk
DB Overhead Walking Lunge
Dumbell Front Rack Lunge
Db Power Clean and Push Jerk
Db Clean and Split Jerk
Db Clean and Push Jerk
Db Hang Clean and Push Jerk
KETLEBELL
Ketlebell Swing
Ketlebell Snatch
MEDICINE BALL
Medicine ball Clean
Slam Ball
Wall Ball
https://youtu.be/PsiO8lZTU2I
https://youtu.be/9xQp2sldyts
https://youtu.be/oTlSsPZaewg
https://youtu.be/XuFaD1sAVGI
https://youtu.be/EKRiW9Yt3Ps
https://youtu.be/GVt4uQ0sDJE
https://youtu.be/_iUFG1-H7d0
https://youtu.be/TjTEOme9fvw
https://youtu.be/z-a7HsqPmuo
https://youtu.be/effHyYyGIdc
https://youtu.be/Cw0YyyJ8Tgw
https://youtu.be/Ruu0F2oWwfU
https://youtu.be/o6QniJ9FaGA
https://youtu.be/aea5BGj9a8Y
https://youtu.be/AqzDJHxynwo
https://youtu.be/MqvN10OF5fo
https://youtu.be/QhvxG1YWe_o
https://youtu.be/M5gEwLTtWbg
https://youtu.be/R0mhHuVrLHA
https://youtu.be/BxoGj6GM_LU
https://youtu.be/JXNPBnzBCt0
https://youtu.be/-_zTytmHM94
https://youtu.be/vh0Tj7G4k0c
https://youtu.be/loJGqTGkXEo
https://youtu.be/myc1taX-uBs
https://youtu.be/uB-fq0HqGK0
https://youtu.be/KpE5v62Qnbk
https://youtu.be/JXNPBnzBCt0
https://youtu.be/7EmwtpAI8cM
https://youtu.be/VQsrEfbfDOo
https://youtu.be/EO04OpExQTc
https://youtu.be/olYaqKBXxb4
https://youtu.be/hTtXNkoqHyY
https://youtu.be/vdezTMulJ-k
https://youtu.be/ZQccQg4kDf8
https://youtu.be/-nk0GqeSTJs
https://youtu.be/ePo39a3mSfk
https://youtu.be/fpUD0mcFp_0
CÍCLICOS
Rowing https://youtu.be/S7HEm-fd534
Single Under https://youtu.be/hCuXYrTOMxI
Double Under https://youtu.be/-tF3hUsPZAI
TRX
NOME VÍDEO
Sequencia de exercícios com TRX https://www.youtube.com/watch?v=RNoS20NSXSI
Força Funcional

NOME
Dynamic Load Bench Press 
Banded Single Leg Dumbbell Romanian Deadlift
Tall Kneeling Z Press KB Bottom Up
Z Press Bottom up
Half Kneeling Double Kettlebell Bottom up Press
D-ball Single Dumbbell Chest Press
Goblet Skater Squat
Double Kettlebell Banded Sumo Deadlift
Cross Body Kettlebell Pendlay Rows 
Half Kneeling Double Arnold Press
Plank Frontal Raise Row Lateral Raise
Plank 3 Point Raises
Rotational Dumbbell Rows
Dumbbell Fly to Row
Dumbbell Plank Push ups Front Raise Alternated
Elbowing Dumbbell Row
Plank Push ups Rotational Row
Double Dumbbell Bulgarian Split Squat Snatch
Double Dumbbell Bulgarian Split Squat Clean & Press
Bulgarian Split Squat Y Band Contralateral
Double Dumbbell Reverse Rack Cossak Squat
Double Dumbbell Front Rack Cossack Squat
Single Kettlebell Over Head Contralateral Bulgarian Split Squa
Single Kettlebell Over Head Homolateral Bulgarian Split Squat
Barbell Over Head Bulgarian Split Squat 
Double Kettlebell Over Head Bulgarian Split Squat
Mix Rack Over Head Contralateral Lunges & Reverse
Half Kneeling Kettlebell Press Banded Row Hold
Tall Kneeling Kettlebell Bottom up Press Banded Pull Hold
Tall Kneeling Kettlebell Press Banded Pull Hold 
Lateral Ring Stir the Pot
Ring Stir the Pot
Tall Kneeling Step up&down Double Kettlebell Over Head
Double Kettlebell Over Head Alternated Tall Kneeling Step up&down
Double Kettlebell Front Rack Tall Kneeling Ste up&down 
Single Leg Wall Kettlebell Deadlift
Cross Body Single Leg Wall Kettlebell Deadlift
Banded Leg Adduction
Single Kettlebell Floor Press Banded Row Hold
Mix Rack Dumbbell Curl & Filly Press 
Banded Landmine Goblet Squat
Double Dumbbell Romanian Deadlift
Banded Leg Abduction
Half Seated Legs Abduction Theraband
Kettlebell Banded Sumo Deadlift High Pull 
Rotational Back Extension
Pat Press
Banded Russian Swing
Side Plank Dumbbell Lateral Raise 
Banded Power Kettlebell Deadlift 
Double Kettlebell Rack Clean & Press Alternate 
Double Kettlebell Rack Snatch Alternate
Side Bench Lateral Raise
Bench Triceps Curl
Mix Grip Strict Toes to Bar
Mix Grip Strict Pull ups
Strict Pull ups Behind The Neck
Feet Elevated Single Kettlebell Front Rack Contralateral Split Squat
Feet Elevated Single Kettlebell Front Rack Homolateral Split Squat
Single Kettlebell Cross Body Lateral Step
Reverse Rack Double Dumbbell Squat
Single Dumbbell Single Leg Contralateral RDL Clean and Press
Single Dumbbell Single Leg Homolateral RDL Clean and Press
Double Dumbbell Cross Body lateral Step 
GHD Razor Curl
Tall Kneeling Banded Hip Trust 
Goblet Reverse Lunges Alternat
Single Dumbbell High Pull
Single Dumbbell High Pull & Press 
Single Dumbbell Front Raises 
Double Dumbbell Front Raises 
Single Dumbbell Hammer Lateral Raises
Hammer Lateral Raise
Double Dumbbell Swing Snatch 
Double Dumbbell Swing Clean & Press
90 Degrees Lateral Raises
90 Degrees Cuban Press
Barbell Overhead Split Squat
Rower Pike Ups
Double Kettlebell Mix Rack alternate
Double Kettlebell Clean & Jerk Complex 
Double Kettlebell Tall Clean
Single Kettlebell Clean Complex
Single Kettlebell 3 Position 3 Press complex 
Goblet Sumo Squat
Double Kettlebell Overhead Drop Front Reverse Lunges
Zottman Curl
Single Arm Plank Band pull hold
Dynamic Plank Hold
Kettlebell Plank Single Rows
Dumbbell Floor Triceps Raises
Dynamic Band Rows
Half Kneeling Single Kettlebell Press Band Pull hold
Dumbbell Pullover
Dumbbell Fly Bench Press
Half Seated Dumbbell Triceps Curl
Half Kneeling Barbell Press
Half Kneeling Barbell Press Behind the Neck
Half Kneeling Banded Barbell Press 
VÍDEO
https://www.youtube.com/watch?v=etPNQ-CQLW0&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
https://www.youtube.com/watch?v=CzKrJ55Lsd8&index=2&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
https://www.youtube.com/watch?v=rcpFdroa8_A&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=3
https://www.youtube.com/watch?v=FZnT2Dm-MM0&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=4
https://www.youtube.com/watch?v=IoGfLT_8cPA&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=5
https://www.youtube.com/watch?v=QwHkscDRSfU&index=6&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
https://www.youtube.com/watch?v=MKfX5myneME&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=7
https://www.youtube.com/watch?v=Utf3cdxmobQ&index=8&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
https://www.youtube.com/watch?v=12yPKfUjzKA&index=9&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
https://www.youtube.com/watch?v=NXh5cf8t6NQ&index=10&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
https://www.youtube.com/watch?v=KhjR_mV9VtA&index=11&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
https://www.youtube.com/watch?v=yIOyRs5zTFo&index=12&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
https://www.youtube.com/watch?v=P8u2TP07BU0&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi&index=13
https://www.youtube.com/watch?v=dd3eV_hS_ZY&index=14&list=PLamMpcLh1m9MnMa-7EeGEBNe-tbcqGXUi
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