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Description

Prison squats - Prison squat Jumps/ lateral hops - diagonal jumps/ froggy jumps - long jumps. Double cuts following shuttle runs. Directional agility following double cuts. Piano drill following directional agility. Random Moves in a box following piano drill. Barbell bench press - smith machine/ Lunges - Prison Lunges


Exercises

Set 1: 1 round
Wide Leg Stance
Wide Leg Stance
30 seconds
High Knee Pulls
High Knee Pulls
30 seconds
Walking Toe Touch
Walking Toe Touch
8 reps
Jumping Jacks
Jumping Jacks
1 minute
Lateral Leg Lifts
Lateral Leg Lifts
20 reps
Jog on the Spot
Jog on the Spot
30 seconds
V-Sit Holds
V-Sit Holds
30 seconds
Plank Bird Dog
Plank Bird Dog
30 seconds
Internal Rotation
Internal Rotation
15 reps
Torso Twists
Torso Twists
30 seconds

Set 2: 2 rounds
Skipping High Knees
Skipping High Knees
30 seconds
Prisoner Squats
Prisoner Squats
20 reps
Split Squat Hops
Split Squat Hops
8 reps
Lateral Hops to Stabilization
Lateral Hops to Stabilization
8 reps
Traveling Froggy Jumps
Traveling Froggy Jumps
8 reps

Set 3: 5 rounds
5-10-5 Shuttles
1 rep

Set 4: 5 rounds
Zig Zag
Zig Zag
1 rep

Set 5: 3 rounds
Barbell Bench Press
Barbell Bench Press
10 reps
One Arm Dumbbell Row
One Arm Dumbbell Row
12 reps
Barbell Shoulder Press
Barbell Shoulder Press
20 reps
Cable High Row
Cable High Row
15 reps
Cable Triceps Pushdown
Cable Triceps Pushdown
10 reps

Set 6: 3 rounds
Lunges
Lunges
10 reps
Dumbbell Deadlift
12 reps
Suitcase Squats
Suitcase Squats
12 reps
Leg Curls
Leg Curls
10 reps

Set 7: 3 rounds
Left Low Lunge
Left Low Lunge
30 seconds
Right Low Lunge
Right Low Lunge
30 seconds
Wide Leg Sit-Ups
Wide Leg Sit-Ups
30 seconds
Reverse Crunches
Reverse Crunches
20 reps
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
10 reps

Set 8: 1 round
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Wall Calf Stretches
Wall Calf Stretches
30 seconds
Pretzel Stretches
Pretzel Stretches
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds


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