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Description

Get ready to feel the burn! Quality counts, so be sure to check your form. Hint: engage your buttox, pelvic muscles, and obliques to get more bang for your buck. When exercising on your side, keep hips stacked, or the top hip slightly forward. Press the bottom leg against the floor when you're struggling to finish those last few reps, or the whole time for more oomph. Set 2 is for your right side, set 3 is the same thing but for your left side. Ignore the switch direction in clam. Have fun!


Exercises

Set 1: 1 round
The Hundred
The Hundred
100 reps
Transition
Transition
5 seconds

Set 2: 1 round
Heel toe taps
Heel toe taps
20 reps
Lying Right Leg Lifts
Lying Right Leg Lifts
20 reps
Side leg lift -Pulses
Side leg lift -Pulses
20 reps
Side Lying Leg Swing
Side Lying Leg Swing
20 reps
Transition
Transition
5 seconds
Clams
Clams
20 reps
Elevated Clam
Elevated Clam
20 reps
Transition
Transition
10 seconds

Set 3: 1 round
Heel toe taps
Heel toe taps
20 reps
Lying Left Leg Lifts
Lying Left Leg Lifts
20 reps
Side leg lift -Pulses
Side leg lift -Pulses
20 reps
Transition
Transition
5 seconds
Side Lying Leg Swing
Side Lying Leg Swing
20 reps
Clams
Clams
20 reps
Elevated Clam
Elevated Clam
20 reps
Transition
Transition
10 seconds

Set 4: 1 round
Heel Tapping
Heel Tapping
20 reps
Charlie chaplan hamstring curl
Charlie chaplan hamstring curl
20 reps
Transition
Transition
15 seconds
Ball Back Extensions
Ball Back Extensions
20 reps
Child's Pose
Child's Pose
1 minute


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