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Exercises

Set 1: 1 round
Chest Openers
Chest Openers
12 reps
High Knee Pulls
High Knee Pulls
1 minute
Hamstring Stretches
Hamstring Stretches
1 minute
Tricep Stretches
Tricep Stretches
1 minute

Set 2: 3 rounds
Ball Front Squats
12 reps
One Arm Dumbbell Row
One Arm Dumbbell Row
12 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Leg Curls
Leg Curls
12 reps
Stability Ball Chest Press
Stability Ball Chest Press
12 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Prisoner Squats
Prisoner Squats
12 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
12 reps
Bicep Curls
Bicep Curls
12 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Hip Raises on Ball
Hip Raises on Ball
12 reps
Sit-Ups
Sit-Ups
30 seconds
Reverse Crunches
Reverse Crunches
30 seconds

Set 6: 1 round
Chest Stretch
Chest Stretch
1 minute
Left IT Band Stretch
Left IT Band Stretch
30 seconds
Right IT Band Stretch
Right IT Band Stretch
30 seconds


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