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Exercises

Set 1: 1 round
Shoulder Stretches
Shoulder Stretches
1 minute
Shoulder Opener with Band
Shoulder Opener with Band
30 seconds
Windmills
Windmills
6 reps
Torso Twists
Torso Twists
30 seconds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
8 reps

Set 2: 3 rounds
Dumbbell Lunges
Dumbbell Lunges
12 reps
Cable Lat Pull Down
12 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Overhead Press
Overhead Press
12 reps
Seated Cable Row
12 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Isometric Bicep Curls
Isometric Bicep Curls
12 reps
Tricep Extensions
Tricep Extensions
12 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Ball Ab Rolls
Ball Ab Rolls
15 reps
Rest
Rest
1 minute

Set 6: 3 rounds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
15 seconds
Lateral Power Step Ups
Lateral Power Step Ups
30 seconds
Rest
Rest
30 seconds

Set 7: 1 round
Quad Stretches
Quad Stretches
1 minute
Wide Leg Stretches
Wide Leg Stretches
1 minute
Shoulder Stretches
Shoulder Stretches
1 minute


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