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Date
WARM-UP
1x
CABLE/BAND
SA UPRIGHT ROTATION
1
15/e
...
...
DUMBBELL
6-PT. RAISE
2
6
...
...
BAND-RESISTED
TKE/QUAD EXTENSION
3
8/e
...
...
MINI-BAND
GLUTE BRIDGE ABDUCTION
4
20
...
...
STANDING
POGO HOPS
5
20-25
...
...
CABLE
SA REAR-DELT EXT.
6
12/e
...
...
DUMBBELL
HIGH-PLANK SA ALT. ISO-ROW
7
8/e
...
...
EZ-BAR
UPRIGHT ROW
8
12-15
...
...
DUMBBELL
STEP-BACK LUNGE-TO-PRESS
9
3-5/e
...
...
BAND-RESISTED
'Y' SQUAT
10
8-12
...
...
BOSU
PUSH UP
11
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
Warm Up
Cool Down
Warm Up
1
Warm Up
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