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Date
WARM-UP
1x
CABLE/BAND
SA UPRIGHT ROTATION
1
15/e
...
...
MINI-BAND
WALL TAPS
2
8-12/e
...
...
DUMBBELL
6-PT. RAISE
3
6
...
...
QUAD EXTENSION MACHINE
QUAD EXT. (5-CT ECC.)
4
6-8
...
...
MINI-BAND
GLUTE BRIDGE ABDUCTION
5
12-15
...
...
STANDING
POGO HOPS
6
20-25
...
...
BAND-RESISTED
PULL APART
7
15-20
...
...
DUMBBELL
HIGH-PLANK SA ALT. ISO-ROW
8
4-6/e
...
...
QUADRUPED
T-SPINE ROTATION
9
8/e
...
...
BAND-RESISTED
'Y' SQUAT
10
8-12
...
...
BOSU
PUSH UP
11
15-20
PRE-GEN.
1x
FOAM-ROLL
T-SPINE
1
(:30)/e
...
...
FOAM-ROLL
QUADS
2
(:30)/e
...
...
FOAM-ROLL
CHEST
3
(:30)/e
...
...
FOAM-ROLL
IT-BAND
4
(:30)/e
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
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Cool Down
Warm Up
1
Warm Up
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