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Exercises

Set 1: 1 round
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
30 seconds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
30 seconds
Side to Side Right Leg Swings
Side to Side Right Leg Swings
30 seconds
Side to Side Left Leg Swings
Side to Side Left Leg Swings
30 seconds
Right Runner's Lunge
Right Runner's Lunge
20 seconds
Left Runner's Lunge
Left Runner's Lunge
20 seconds
Transition to cable
30 seconds

Set 2: 1 round
Glute Kickbacks
Glute Kickbacks
40 seconds
Right Lateral Leg Lifts
Right Lateral Leg Lifts
45 seconds
Glute Kickbacks
Glute Kickbacks
40 seconds
Left Lateral Leg Lifts
Left Lateral Leg Lifts
45 seconds
Transition to balance ball
1 minute

Set 3: 2 rounds
Reverse hip raises - legs wide
40 seconds
Reverse hip raise - feet together
40 seconds

Set 4: 2 rounds
Frog leg raise on bench
1 minute
Curtsy Lunge
Curtsy Lunge
1 minute
Dumbbell curtsy lunge w/ step up
45 seconds
Dumbbell curtsy lunge w/ step up
45 seconds
Squat - one tip toe
1 minute
Side Shuffles
Side Shuffles
30 seconds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
40 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
40 seconds

Set 5: 1 round
Dumbell kickbacks
45 seconds
Dumbbell kickbacks
45 seconds

Set 6: 1 round
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
1 minute

Set 7: 1 round
Max Biking
Max Biking
15 minutes


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