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Exercises

Set 1: 1 round
Bird Dog
Bird Dog
12 reps
Hip Raises on Ball
Hip Raises on Ball
15 reps
Shoulder Stretches
Shoulder Stretches
1 minute
Arm Pumps
Arm Pumps
8 reps

Set 2: 3 rounds
Barbell Deadlifts
Barbell Deadlifts
10 reps
Left Turkish Get-ups
Left Turkish Get-ups
4 reps
Right Turkish Get-ups
Right Turkish Get-ups
4 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Split Squats
Split Squats
10 reps
Barbell Shoulder Press
Barbell Shoulder Press
10 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Dumbbell Windmills
10 reps
Oblique Crunches
Oblique Crunches
10 reps
Rest
Rest
1 minute

Set 5: 1 round
Hamstring Stretches
Hamstring Stretches
1 minute
Child's Pose
Child's Pose
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds


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