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Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Hamstring Kickbacks
Hamstring Kickbacks
20 seconds
Rest
Rest
10 seconds
Ice Skaters
Ice Skaters
20 seconds
Rest
Rest
10 seconds
In Out Jump Squat
20 seconds
Rest
Rest
10 seconds
Hamstring Kickbacks
Hamstring Kickbacks
20 seconds
Rest
Rest
10 seconds
Ice Skaters
Ice Skaters
20 seconds
Rest
Rest
10 seconds
Jump Squat Lift
20 seconds
Rest
Rest
10 seconds
Pop Squats
Pop Squats
20 seconds
Rest
Rest
10 seconds
Lateral Jump Squat
20 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
10 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
20 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Hamstring Kickbacks
Hamstring Kickbacks
20 seconds
Rest
Rest
10 seconds
Ice Skaters
Ice Skaters
20 seconds
Rest
Rest
10 seconds
In Out Jump Squat
20 seconds
Rest
Rest
10 seconds
Hamstring Kickbacks
Hamstring Kickbacks
20 seconds
Rest
Rest
10 seconds
Ice Skaters
Ice Skaters
20 seconds
Rest
Rest
10 seconds
Jump Squat Lift
20 seconds
Rest
Rest
10 seconds
Pop Squats
Pop Squats
20 seconds
Rest
Rest
10 seconds
Lateral Jump Squat
20 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
10 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
20 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Hamstring Kickbacks
Hamstring Kickbacks
20 seconds
Rest
Rest
10 seconds
Ice Skaters
Ice Skaters
20 seconds
Rest
Rest
10 seconds
In Out Jump Squat
20 seconds
Rest
Rest
10 seconds
Hamstring Kickbacks
Hamstring Kickbacks
20 seconds
Rest
Rest
10 seconds
Ice Skaters
Ice Skaters
20 seconds
Rest
Rest
10 seconds
Jump Squat Lift
20 seconds
Rest
Rest
10 seconds
Pop Squats
Pop Squats
20 seconds
Rest
Rest
10 seconds
Lateral Jump Squat
20 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
10 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
20 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Hamstring Kickbacks
Hamstring Kickbacks
20 seconds
Rest
Rest
10 seconds
Ice Skaters
Ice Skaters
20 seconds
Rest
Rest
10 seconds
In Out Jump Squat
20 seconds
Rest
Rest
10 seconds
Hamstring Kickbacks
Hamstring Kickbacks
20 seconds
Rest
Rest
10 seconds
Ice Skaters
Ice Skaters
20 seconds
Rest
Rest
10 seconds
Jump Squat Lift
20 seconds
Rest
Rest
10 seconds
Pop Squats
Pop Squats
20 seconds
Rest
Rest
10 seconds
Lateral Jump Squat
20 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
10 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
20 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Hamstring Kickbacks
Hamstring Kickbacks
20 seconds
Rest
Rest
10 seconds
Ice Skaters
Ice Skaters
20 seconds
Rest
Rest
10 seconds
In Out Jump Squat
20 seconds
Rest
Rest
10 seconds
Hamstring Kickbacks
Hamstring Kickbacks
20 seconds
Rest
Rest
10 seconds
Ice Skaters
Ice Skaters
20 seconds
Rest
Rest
10 seconds
Jump Squat Lift
20 seconds
Rest
Rest
10 seconds
Pop Squats
Pop Squats
20 seconds
Rest
Rest
10 seconds
Lateral Jump Squat
20 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
10 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
20 seconds
Rest
Rest
30 seconds


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