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Description

moving up to strength exercises using dumbbells and stability ball


Exercises

Set 1: 1 round
Calf Rolls
Calf Rolls
30 seconds
Right IT Band Rolls
Right IT Band Rolls
30 seconds
Left IT Band Rolls
Left IT Band Rolls
30 seconds
Left Lat Rolls
Left Lat Rolls
30 seconds
Right Lat Rolls
Right Lat Rolls
30 seconds
wall calf stretch
10 reps
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
90 Lat Stretch
90 Lat Stretch
30 seconds
Treadmill Slow Jogging
Treadmill Slow Jogging
3 minutes

Set 2: 2 rounds
Ball Crunches
Ball Crunches
12 reps
Back Extension on Ball
Back Extension on Ball
12 reps
Single Leg Squats
Single Leg Squats
12 reps
Jumping Jacks
Jumping Jacks
12 reps

Set 3: 2 rounds
Dumbbell Push Press
Weights: Light
Dumbbell Push Press
10 reps
Stability Ball Chest Press
Weights: Moderate
Stability Ball Chest Press
10 reps
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
10 reps
Dumbbell Upright Rows
Weights: Moderate
Dumbbell Upright Rows
10 reps
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
10 reps
Oblique Shoulder Rotation on Ball
Oblique Shoulder Rotation on Ball
10 reps
Isometric Bicep Curls
Weights: Light
Isometric Bicep Curls
10 reps
Wall Diamond Push-Ups
Wall Diamond Push-Ups
10 reps
Tricep Extensions
Weights: Light
Tricep Extensions
10 reps
Weights: Light
Effort: Light
Prone Ball Dumbell Tricep Extensions
10 reps

Set 4: 1 round
Treadmill Walking
Treadmill Walking
5 minutes
Calf Rolls
Calf Rolls
30 seconds
Left IT Band Rolls
Left IT Band Rolls
30 seconds
Right IT Band Rolls
Right IT Band Rolls
30 seconds
Left Lat Rolls
Left Lat Rolls
30 seconds
Right Lat Rolls
Right Lat Rolls
30 seconds
Wall Calf Stretches
Wall Calf Stretches
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
90 Lat Stretch
90 Lat Stretch
30 seconds


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