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Exercises

Set 1: 1 round
4-Square Single Leg Hops
4-Square Single Leg Hops
1 minute
Quick Feet
Quick Feet
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Roll Overs
Roll Overs
1 minute
Rest
Rest
15 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
35 seconds

Set 2: 1 round
4-Square Single Leg Hops
4-Square Single Leg Hops
1 minute
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Pelvic Tilt Bridge
Pelvic Tilt Bridge
1 minute
Crunches
Crunches
1 minute
Rest
Rest
15 seconds
Spinal Flex
Spinal Flex
45 seconds

Set 3: 1 round
High Knee Obliques
High Knee Obliques
1 minute
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
1 minute
Dolphin Push-Ups
Dolphin Push-Ups
1 minute
Y-T-A
Y-T-A
1 minute
Rest
Rest
15 seconds
Wide Leg Forward Bend with Twists
Wide Leg Forward Bend with Twists
45 seconds

Set 4: 1 round
Side Cross Kicks
Side Cross Kicks
1 minute
C Curve Punches
C Curve Punches
1 minute
Flying Supermans
Flying Supermans
1 minute
Left Tricep Pushups
Left Tricep Pushups
1 minute
Rest
Rest
10 seconds
Right Tricep Pushups
Right Tricep Pushups
1 minute
Rest
Rest
15 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
40 seconds

Set 5: 1 round
Rear Delt Squeeze with Band
Rear Delt Squeeze with Band
1 minute
Rapid Punches
Rapid Punches
40 seconds
Tip Toe Squats
Tip Toe Squats
45 seconds
Fold Over
Fold Over
1 minute
Chest Openers
Chest Openers
40 seconds


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