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Date
WARM-UP
1x
MINI-BAND
DUCK WALK (FWD/BKWD)
1
20/e
...
...
BALANCE PAD
KNEELING THRUSTERS
2
12-15
...
...
DUMBBELL
1-1/2 RDL
3
8
...
...
TREADMILL
INCLINE WALK (3% GRADE)
4
(3:00)
...
...
GOBLET
LATERAL SIDE LUNGE
5
6-8/e
...
...
ASSISTED
VERTICAL JUMP
6
10
...
...
BAND-RESISTED
TKE/QUAD EXTENSION
7
12-15/e
...
...
MACHINE ABDUCTION
SEATED ABDUCTION (5-CT. ECC.)
8
6
PRE-GEN
1x
FOAM-ROLL
IT-BAND
1
(:45)/e
...
...
FOAM-ROLL
GLUTES
2
(:45)/e
...
...
FOAM-ROLL
CALVES
3
(:45)/e
SQUAT W.U.
1x
BARBELL
BACK SQUAT
1
10-12
...
...
BARBELL
BACK SQUAT
2
4-6
...
...
BARBELL
BACK SQUAT
3
1-3
ROUND 1
3x
BARBELL
BOX SQUAT (5-CT. ECC.)
1
4-6
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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