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Date
WARM-UP
1x
QUADRUPED
BIRD DOG
1
8/e
...
...
MINI-BAND
FRONT RAISE LATERAL-PULSE
2
6
...
...
BAND-RESISTED
ISO-SQUAT ROW
3
12-15
...
...
DUMBBELL
SQUAT JUMP
4
8
...
...
BOX
SL DEPTH SQUAT
5
5/e
...
...
EZ-BAR
UPRIGHT ROW
6
12-15
...
...
BAND-RESISTED
'Y' SQUAT
7
8-10
...
...
BAND-STRETCH
HIP-FLEXOR
8
(:45)/e
...
...
ASSISTED
VERTICAL JUMP
9
3-5
RE-GEN
1x
FOAM-ROLL
FULL-BACK
1
(:30)
...
...
FOAM-ROLL
QUADS
2
(:30)/e
...
...
FOAM-ROLL
CHEST
3
(:30)/e
...
...
FOAM-ROLL
CALVES
4
(:30)/e
POWER W.U.
1x
BARBELL
POWER SHRUG
1
3-5
...
...
BARBELL
POWER SHRUG
2
3-5
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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