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Day 5

1 2 3 4 5 6 7

LEGS x CORE x BALANCE

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Dynamic Warm Up:
Sets: 2

= Super Set

Side Body Bends
10

Reps

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3 Leg Dog Hip Openers
10

Reps

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Figure 4 Rocks
10

Reps

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Phase 2:
Sets: 3

Lunge > Knee Drive
10

Reps

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Phase 3:
Sets: 3

Single Leg Hip Thrust
10

Reps

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Single Leg RDL
10

Reps

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Straight Leg Oblique Crunch
10

Reps

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Phase 4:
Sets: 3

Leg Press (Close Stance)
10

Reps

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Phase 5:
Sets: 4

Squats
10

Reps

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Dead Hang
10

Reps

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Phase 6:
Sets: 2

Extended Plank
20

Reps

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Bicycle Crunch
20

Reps

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Cossack Squat
20

Reps

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Phase 7:
Sets: 2

Water Fall Leg Lifts
10

Reps

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Farmers March
20

Reps

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