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Exercises

Set 1: 1 round
Torso Twists
Torso Twists
30 seconds
Shoulder Opener with Band
Shoulder Opener with Band
10 reps
Left Low Lunge
Left Low Lunge
30 seconds
Right Low Lunge
Right Low Lunge
30 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Seated Shoulder Stretch
Seated Shoulder Stretch
30 seconds

Set 2: 3 rounds
Lunges
Lunges
12 reps
Cable Pulldowns
Cable Pulldowns
12 reps

Set 3: 3 rounds
Kettlebell Deadlifts
Kettlebell Deadlifts
12 reps
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
12 reps

Set 4: 3 rounds
Side Lunges
Side Lunges
12 reps
Cable Crossovers
12 reps
Tricep Kickbacks
Tricep Kickbacks
12 reps

Set 5: 3 rounds
Wide Leg Sit-Ups
Wide Leg Sit-Ups
12 reps
Reverse Crunches
Reverse Crunches
12 reps

Set 6: 1 round
Right Hip Flexor Stretch
Right Hip Flexor Stretch
1 minute
Left Hip Flexor Stretch
Left Hip Flexor Stretch
1 minute
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute
Quad Stretches
Quad Stretches
1 minute


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