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Day 1

1 2 3 4 5 6 7

Legs / Core & Balance

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Dynamic Warm Up
Sets: 2

= Super Set

Walkouts
10

Reps

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Squat + Calf Raise
10

Reps

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Leg Swings
10

Reps

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Phase 2:
Sets: 3

Single Leg Hip Thrust
x30

Reps

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Phase 3:
Sets: 4

Squats (Barbell or Goblet-double reps)
x12

Reps

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Dead Hang
x12

Reps

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Phase 4:
Sets: 2

Pause Squats (Barbell or Goblet)
10

Reps

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Phase 5:
Sets: 3

Chest Supported Row (DB or Machine)
12

Reps

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DB RDL
12

Reps

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Phase 6:
Sets: 3

Straight Leg Oblique Crunch (feet elevated)
10

Reps

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Bicep Hammer Curls
12

Reps

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Phase 7:
Sets: 3

Lat Pull Over
15

Reps

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Lunges
15

Reps

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Phase 8:
Sets: 2

Chin Ups -or- Inverted Row
X

Reps

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