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Description

10 rounds of 10 reps each. For unilateral exercises, do 1 side 10 reps, then switch. Pallof press can be done w a cable machine or resistance bands. No resistance bands? Do side planks & buy some bands. No ab wheel? You should get one. Use a stability ball for roll outs or stir the pot. No ball? Do table top crawls. (bear crawl) 10 secs forward, rest 10, 10 secs backward, rest 10, 2x each round.


Exercises

Set 1: 5 rounds
Rest
Rest
10 seconds
Squats
Squats
30 seconds
Ab Wheel
Ab Wheel
45 seconds
Reverse Lunges
Reverse Lunges
45 seconds
Reverse Lunges
Reverse Lunges
45 seconds
Pallof Press
Pallof Press
45 seconds
Pallof Press
Pallof Press
45 seconds
Rest
Rest
1 minute

Set 2: 1 round
Rest
Rest
2 minutes

Set 3: 5 rounds
Rest
Rest
10 seconds
Squats
Squats
30 seconds
Ab Wheel
Ab Wheel
45 seconds
Reverse Lunges
Reverse Lunges
45 seconds
Reverse Lunges
Reverse Lunges
45 seconds
Pallof Press
Pallof Press
45 seconds
Pallof Press
Pallof Press
45 seconds
Rest
Rest
1 minute


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