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Description

Ball Sways (bus drivers) 3 Weeks consecutively. Include your favorite form of HIIT Cardio for up to 30 minutes


Exercises

Set 1: 1 round
Internal Rotation
Internal Rotation
8 reps
Side Plank Dips
Side Plank Dips
6 reps
Lying Hamstring Stretches
Lying Hamstring Stretches
1 minute
Lunges
Lunges
4 reps
Left IT Band Stretch
Left IT Band Stretch
30 seconds
Right IT Band Stretch
Right IT Band Stretch
30 seconds

Set 2: 3 rounds
Barbell Bench Press
Barbell Bench Press
15 reps
Seated Cable Rows
Seated Cable Rows
15 reps
Car Drivers
Car Drivers
30 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Dumbbell Front Squats
Dumbbell Front Squats
15 reps
Suspension Split Squat
Suspension Split Squat
15 reps
Ball Ab Rolls
Ball Ab Rolls
15 reps
Rest
Rest
30 seconds

Set 4: 1 round
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute
Chest Stretch
Chest Stretch
1 minute
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds


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