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Exercises

Set 1: 1 round
Alternating Side Reaches
Effort: Moderate
Alternating Side Reaches
5 minutes
Butt Kickers
Effort: Moderate
Butt Kickers
5 minutes
Rest
Rest
1 minute
The Heisman Shuffle
Effort: Vigorous
The Heisman Shuffle
3 minutes
Ball Pullover with Side Rotation
Weights: Light
Ball Pullover with Side Rotation
1 minute
Ball Bird Dog
Ball Bird Dog
1 minute
Rest
Rest
30 seconds
Burpees
Effort: Moderate
Burpees
2 minutes
Ankle Grabbers
Ankle Grabbers
1 minute
Ab Choppers
Ab Choppers
1 minute
Rest
Rest
30 seconds
Prisoner Squats
Prisoner Squats
2 minutes
Elbow Plank
Elbow Plank
1 minute
Ball Butt Lifts
Ball Butt Lifts
1 minute
Rest
Rest
30 seconds

Set 2: 1 round
The Heisman Shuffle
Effort: Vigorous
The Heisman Shuffle
3 minutes
Ball Pullover with Side Rotation
Weights: Light
Ball Pullover with Side Rotation
1 minute
Ball Bird Dog
Ball Bird Dog
1 minute
Rest
Rest
30 seconds
Burpees
Effort: Moderate
Burpees
2 minutes
Ankle Grabbers
Ankle Grabbers
1 minute
Ab Choppers
Ab Choppers
1 minute
Rest
Rest
30 seconds
Prisoner Squats
Prisoner Squats
2 minutes
Elbow Plank
Elbow Plank
1 minute
Ball Butt Lifts
Ball Butt Lifts
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
The Heisman Shuffle
Effort: Vigorous
The Heisman Shuffle
3 minutes
Ball Pullover with Side Rotation
Weights: Light
Ball Pullover with Side Rotation
1 minute
Ball Bird Dog
Ball Bird Dog
1 minute
Rest
Rest
30 seconds
Burpees
Effort: Moderate
Burpees
2 minutes
Ankle Grabbers
Ankle Grabbers
1 minute
Ab Choppers
Ab Choppers
1 minute
Rest
Rest
30 seconds
Prisoner Squats
Prisoner Squats
2 minutes
Elbow Plank
Elbow Plank
1 minute
Ball Butt Lifts
Ball Butt Lifts
1 minute


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