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Exercises

Set 1: 1 round
Lying Table Tops (Right) SLOW AND CONTROLLED
12 reps
Lying Table Tops (Left) SLOW AND CONTROLLED
12 reps
Mountain Climbers
Mountain Climbers
30 seconds
Transition
Transition
10 seconds

Set 2: 1 round
Elbow Plank
Elbow Plank
1 minute
Mountain Climbers
Mountain Climbers
30 seconds
Transition
Transition
10 seconds

Set 3: 1 round
Elbow to Knee Bird Dogs (Right)
Elbow to Knee Bird Dogs (Right)
10 reps
Elbow to Knee Bird Dogs (Left)
Elbow to Knee Bird Dogs (Left)
10 reps
Mountain Climbers
Mountain Climbers
30 seconds
Transition
Transition
10 seconds

Set 4: 1 round
Dead Bugs
2 minutes
High-Plank and Knee Draw
High-Plank and Knee Draw
1 minute
Russian Twists (SLOW AND CONTROLLED)
Russian Twists (SLOW AND CONTROLLED)
1 minute

Set 5: 1 round
Elbow to Knee Bird Dogs (Right)
Elbow to Knee Bird Dogs (Right)
10 reps
Elbow to Knee Bird Dogs (Left)
Elbow to Knee Bird Dogs (Left)
10 reps
Mountain Climbers
Mountain Climbers
30 seconds
Transition
Transition
10 seconds

Set 6: 1 round
Leg Raises
Leg Raises
1 minute
Mountain Climbers
Mountain Climbers
30 seconds
Transition
Transition
10 seconds

Set 7: 1 round
Hollow Body Holds
Hollow Body Holds
1 minute
Mountain Climbers
Mountain Climbers
30 seconds


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