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Date
WARM-UP
1x
MINI-BAND
SQUATS
1
10
...
...
MINI-BAND
LATERAL LOW-WALK
2
15/e
...
...
MINI-BAND
QDP HYDRANTS
3
12/e
...
...
BAND-RESISTED
TKE/QUAD EXTENSION
4
15/e
...
...
BOX
SL DEPTH SQUAT
5
8/e
...
...
STABILITY BALL
WALL SQUAT W/ PLATE
6
12-15
...
...
STANDING
ALT. HK PULL
7
8/e
ROUND 1
3x
DUMBBELL
GOBLET SQUAT
1
15
...
...
BAND-RESISTED
'X' LATERAL WALK
2
10/e
...
...
ARC/ELLIPTICAL
RUN (80% EFF.)
3
(:30)
ROUND 2
3x
QUAD EXTENSION MACHINE
QUAD EXT. (5-CT ECC.)
1
8
...
...
DUMBBELL
RDL
2
12-15
...
...
BOX
LATERAL STEP UP
3
6/e
ROUND 3
3x
BOX
LATERAL SKATER HOP
1
(:45)
...
...
MACHINE ABDUCTION
SEATED ABDUCTION
2
15
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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