PUMP

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: 2

Bicycle Crunch
10

Reps

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Cossack Squat
20

Reps

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Phase 3:
Sets: 4

DB Split Squat
10

Reps

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Phase 4:
Sets: 3

Single Leg RDL
6

Reps

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Phase 5:
Sets: 3

Explosive Toe Touch
15

Reps

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Waterfall Leg Lifts
15

Reps

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Pushup Position Squat
15

Reps

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Phase 6:
Sets: 2

Swiss Ball Hamstring Curls
10

Reps

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Straight Leg Oblique Crunch
12

Reps

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Phase 7:
Sets: 2

Squats (Barbell or Boglet)
Instruction: Pick a weight you can get at least 10 reps.
X

Reps

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