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Exercises

Set 1: 1 round
Weights: Moderate
Effort: Moderate
Smith Machine Back Squat
12 reps
Rest
Rest
20 seconds
Weights: Moderate
Effort: Moderate
Smith Machine Back Squat
12 reps
Rest
Rest
20 seconds
Weights: Moderate
Effort: Moderate
Smith Machine Back Squat
12 reps
Rest
Rest
20 seconds
Weights: Moderate
Effort: Moderate
Smith Machine Back Squat
12 reps
Transition
Transition
1 min 30 secs
Effort: Moderate
Smith Machine Curtsey Squat Right Leg
20 reps
Effort: Moderate
Smith Machine Curtsey Squat Left Leg
20 reps
Rest
Rest
20 seconds
Effort: Moderate
Smith Machine Curtsey Squat Right Leg
20 reps
Effort: Moderate
Smith Machine Curtsey Squat Left Leg
20 reps
Rest
Rest
20 seconds
Effort: Moderate
Smith Machine Curtsey Squat Right Leg
20 reps
Effort: Moderate
Smith Machine Curtsey Squat Left Leg
20 reps
Transition
Transition
1 min 30 secs
Effort: Moderate
Sumo Stiff Leg Dead Lifts
15 reps
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
15 reps
Rest
Rest
20 seconds
Effort: Moderate
Sumo Stiff Leg Dead Lifts
15 reps
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
15 reps
Rest
Rest
20 seconds
Effort: Moderate
Sumo Stiff Leg Dead Lifts
15 reps
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
15 reps
Transition
Transition
1 min 30 secs
Leg Curls
Leg Curls
15 reps
Rest
Rest
20 seconds
Leg Curls
Leg Curls
15 reps
Rest
Rest
20 seconds
Leg Curls
Leg Curls
15 reps
Rest
Rest
20 seconds
Leg Curls
Leg Curls
15 reps
Transition
Transition
1 min 30 secs
Effort: Moderate
Hip Abductor
30 reps
Rest
Rest
20 seconds
Effort: Moderate
Hip Abductor
25 reps
Rest
Rest
20 seconds
Effort: Moderate
Hip Abductor
20 reps
Rest
Rest
20 seconds
Effort: Moderate
Hip Abductor
15 reps
Rest
Rest
20 seconds
Effort: Moderate
Hip Abductor
12 reps
Transition
Transition
1 min 30 secs
Crossover Kickbacks Right Leg
15 reps
Crossover Kickbacks Left Leg
15 reps
Rest
Rest
20 seconds
Crossover Kickbacks Right Leg
15 reps
Crossover Kickbacks Left Leg
15 reps
Rest
Rest
20 seconds
Crossover Kickbacks Right Leg
15 reps
Crossover Kickbacks Left Leg
15 reps


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