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Date
WARM-UP
1x
SHORT-BOX
SIDE-PLANK INCLINE ADDUCTION (HOLD)
1
(:20)/e
...
...
BOX
SL DEPTH SQUAT
2
8/e
...
...
GOBLET
1-1/4 SQUAT
3
4-6
...
...
ARC/ELLIPTICAL
RUN (50% EFF.)
4
(1:45)
...
...
STABILITY BALL
KNEES-TO-CHEST
5
12-15
...
...
BAND-RESISTED
'X' LATERAL WALK
6
10/e
...
...
BALANCE-PAD
SL RDL
7
6-8/e
...
...
MINI-BAND
ISO-SQUAT KNEE PULSE
8
15/e
...
...
MINI-BAND
SIDE-BRIDGE CLAMSHELL
9
8/e
...
...
MINI-BAND
QDP KICKBACKS
10
8-12/e
...
...
MACHINE ADDUCTION
SEATED ADDUCTION
11
12-15
...
...
DUMBBELL (X2)
F.F.E. SPLIT SQUAT
12
6-8/e
PRE-GEN
1x
FOAM-ROLL
HIP-FLEXOR
1
(:30)/e
...
...
FOAM-ROLL
IT-BAND
2
(:30)/e
...
...
FOAM-ROLL
HAMSTRINGS
3
(: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
Warm Up
Cool Down
Warm Up
1
Warm Up
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