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Program Name :

Connect Franchise

ClassicsMemoirsHistorical FictionNovelsMysteriesComedy

Avg. Production

L

Load

P

Power

K

kCal

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Workout Name & Id :

ROUND 1

Warm Up

Warm Up

1

1

BARBELL

HANG CLEAN

4x

3

xx

B

Classics

WARM-UP

Warm Up

Warm Up

1

1

QUADRUPED

T-SPINE ROTATION

1x

8/e

xx

B

Classics

Warm Up

Warm Up

1

2

STANDING

WALL ANGELS

1x

10

xx

B

Classics

Warm Up

Warm Up

1

3

DUMBBELL

FRONT-TO-LATERAL RAISE

1x

8-12

xx

B

Classics

Warm Up

Warm Up

1

4

CABLE

LAT PULLDOWN (5-CT. ECC.)

1x

5-8

xx

B

Classics

Warm Up

Warm Up

1

5

DUMBBELL

INCLINE BENCH PRESS

1x

12-15

xx

B

Classics

Warm Up

Warm Up

1

6

BAND-RESISTED

PULL APART

1x

15-20

xx

B

Classics

WARM-UP

Warm Up

Warm Up

1

1

BAND-RESISTED

SL DEPTH SQUAT

1x

10/e

xx

B

Classics

Warm Up

Warm Up

1

2

MINI-BAND

GLUTE BRIDGE ABDUCTION

1x

12-15

xx

B

Classics

Warm Up

Warm Up

1

3

MINI-BAND

QDP HYDRANTS

1x

8/e

xx

B

Classics

Warm Up

Warm Up

1

4

BALANCE-PAD

SL RDL

1x

6-8/e

xx

B

Classics

Warm Up

Warm Up

1

5

STANDING

POGO HOPS

1x

15-20

xx

B

Classics

Warm Up

Warm Up

1

6

BAND-STRETCH

HIP-FLEXOR

1x

(:45)/e

xx

B

Classics

WARM-UP

Warm Up

Warm Up

1

1

BAND-RESISTED

TKE/QUAD EXTENSION

1x

10/e

xx

B

Classics

Warm Up

Warm Up

1

2

GOAT-BAG

WIDE-STANCE RDL

1x

12-15

xx

B

Classics

Warm Up

Warm Up

1

3

DUMBBELL

GOBLET SQUAT

1x

8/e

xx

B

Classics

Warm Up

Warm Up

1

4

BAND-RESISTED

'X' LATERAL WALK

1x

6-8/e

xx

B

Classics

Warm Up

Warm Up

1

5

BARBELL

CLEAN-HOP PROGRESSION

1x

15-20

xx

B

Classics

Warm Up

Warm Up

1

6

BAND-STRETCH

FROG STRETCH

1x

(:45)/e

xx

B

Classics

WARM-UP

Warm Up

Warm Up

1

1

BAND-RESISTED

TKE/QUAD EXTENSION

1x

12-15/e

xx

B

Classics

Warm Up

Warm Up

1

2

FLOOR

BEAR STRETCH

1x

5

xx

B

Classics

Warm Up

Warm Up

1

3

BALANCE-PAD

SL RDL

1x

8/e

xx

B

Classics

Warm Up

Warm Up

1

4

MINI-BAND

GLUTE BRIDGE ABDUCTION

1x

15

xx

B

Classics

Warm Up

Warm Up

1

5

FOAM-ROLL

IT-BAND

1x

(:45)/e

xx

B

Classics

Warm Up

Warm Up

1

6

BAND-STRETCH

HIP-FLEXOR

1x

(:30)/e

xx

B

Classics

Warm Up

Warm Up

1

7

DUMBBELL

1-1/2 RDL

1x

8-10

xx

B

Classics

Warm Up

Warm Up

1

8

ASSISTED

VERTICAL JUMP

1x

12

xx

B

Classics

Warm Up

Warm Up

1

9

MINI-BAND

STANDING HYDRANT (HOLD)

1x

15/e

xx

B

Classics

WARM-UP

Warm Up

Warm Up

1

1

CABLE/BAND

EXTERNAL ROTATION

1x

12/e

xx

B

Classics

Warm Up

Warm Up

1

2

INCLINE

PUSHUP

1x

15

xx

B

Classics

Warm Up

Warm Up

1

3

CABLE

LAT PULLDOWN (5-CT. ECC.)

1x

8

xx

B

Classics

Warm Up

Warm Up

1

4

DUMBBELL

6-PT. RAISE

1x

6-8

xx

B

Classics

Warm Up

Warm Up

1

5

FOAM-ROLL

T-SPINE

1x

(:60)

xx

B

Classics

Warm Up

Warm Up

1

6

STABILITY BALL

ALT. DEADBUGS

1x

8

xx

B

Classics

Warm Up

Warm Up

1

7

DUMBBELL

SA SCAPTION

1x

12-15/e

xx

B

Classics

Warm Up

Warm Up

1

8

BAND-STRETCH

OVERHEAD FLY

1x

15

xx

B

Classics

Warm Up

Warm Up

1

9

MASSAGE GUN

CHEST

1x

(:30)/e

xx

B

Classics

WARM-UP

Warm Up

Warm Up

1

1

BAND-RESISTED

'X' LATERAL WALK

1x

15/e

xx

B

Classics

Warm Up

Warm Up

1

2

BOX

SL PISTOL SQUAT

1x

6-8/e

xx

B

Classics

Warm Up

Warm Up

1

3

STABILITY BALL

KNEES-TO-CHEST

1x

15

xx

B

Classics

Warm Up

Warm Up

1

4

FOAM-ROLL

GLUTES

1x

(:45)/e

xx

B

Classics

Warm Up

Warm Up

1

5

BAND-RESISTED

KB HIP-SWINGS

1x

12-15

xx

B

Classics

Warm Up

Warm Up

1

6

DUMBBELL

CHEST-SUPPORTED ROW

1x

8-12

xx

B

Classics

Warm Up

Warm Up

1

7

SHORT-BOX

SIDE-PLANK INCLINE ADDUCTION (HOLD)

1x

(:20)/e

xx

B

Classics

Warm Up

Warm Up

1

8

PRONE

SOUP BOWL

1x

15

xx

B

Classics

Warm Up

Warm Up

1

9

MINI-BAND

QDP KICKBACKS

1x

12/e

xx

B

Classics

WARM-UP

Warm Up

Warm Up

1

1

BAND-RESISTED

TKE/QUAD EXTENSION

1x

12-15/e

xx

B

Classics

Warm Up

Warm Up

1

2

FLOOR

BEAR STRETCH

1x

5

xx

B

Classics

Warm Up

Warm Up

1

3

BALANCE-PAD

SL RDL

1x

8/e

xx

B

Classics

Warm Up

Warm Up

1

4

MINI-BAND

GLUTE BRIDGE ABDUCTION

1x

15

xx

B

Classics

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