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Description

Medicine ball chops are to be done up and down in front, then diagonally across body low to high, each side, short rotation, meaning only shoulder girdle rotates, not hips. Medicine ball bridge is to be done in short 5 to 8 sec bursts with rests between. Do farmers walk with a heavy weight only on one side, keep core tight.


Exercises

Set 1: 2 rounds
Medicine Ball Chops
Medicine Ball Chops
30 seconds
Medicine Ball Chops
Medicine Ball Chops
30 seconds
Medicine Ball Chops
Medicine Ball Chops
30 seconds
Left Leg Romanian Dead Lift to Curl Press
Left Leg Romanian Dead Lift to Curl Press
1 minute
Right Leg Romanian Dead Lift to Curl Press
Right Leg Romanian Dead Lift to Curl Press
1 minute
Bridge on Ball
Bridge on Ball
45 seconds
Stability Ball Hamstring Curls
Stability Ball Hamstring Curls
45 seconds
Stability Ball Hip Raise
45 seconds
Rest
Rest
1 minute
Ball Tuck and Pike
45 seconds
Ball Ab Rolls
Ball Ab Rolls
1 min 15 secs

Set 2: 2 rounds
Torso Twist with Band
30 seconds
Farmer's Walk
Farmer's Walk
2 minutes


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