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Exercises

Set 1: 1 round
Prisoner Squats
Prisoner Squats
10 reps
Wide Squat Holds
Wide Squat Holds
20 seconds
Lunges
Lunges
10 reps
Lying Scorpions
Lying Scorpions
10 reps
Leg Raises
Leg Raises
15 reps
Floor Bridge
Floor Bridge
10 reps
Cross Knees to Elbows
Cross Knees to Elbows
10 reps
Pogo Hops
Pogo Hops
20 reps

Set 2: 3 rounds
Lateral Hops to Stabilization
Lateral Hops to Stabilization
5 reps
Reverse Crunches
Reverse Crunches
10 reps

Set 3: 3 rounds
Barbell Squats
Barbell Squats
10 reps
Inverted Rows
10 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
10 reps
Push Presses
Push Presses
10 reps
Rest
Rest
1 minute

Set 5: 4 rounds
Kettlebell Goblet Squats
Kettlebell Goblet Squats
15 reps
Overhead Press
Overhead Press
15 reps
One Arm Dumbbell Row
One Arm Dumbbell Row
15 reps

Set 6: 1 round
Quad Stretches
Quad Stretches
1 minute
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Wall Calf Stretches
Wall Calf Stretches
1 minute
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
1 minute


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