PUMP

Day 5

1 2 3 4 5 6 7

Legs / Shoulders / Core

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Dynamic Warm Up
Sets: 2

= Super Set

Walkouts
10

Reps

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Thread the Needle
10

Reps

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3 Leg Dog Hip Openers
10

Reps

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Phase 2:
Sets: 2

Single Leg Hip Thrusts
10

Reps

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Waterfall Leg Lifts
10

Reps

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Shoulder Cars
10

Reps

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Phase 3:
Sets: 4

Squats
12

Reps

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Phase 4:
Sets: 3

Cossack Box Squat
10

Reps

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Phase 5:
Sets: 3

Face Pulls
10

Reps

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Push Up Position Squat
15

Reps

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Phase 6:
Sets: 3

Hamstring Curls (Swiss ball or machine)
10-15

Reps

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Staff Shoulder Press
10-15

Reps

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Bicycle Crunch
10-15

Reps

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Phase 7:
Sets: 4

Leg Extensions
10

Reps

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Front > Lateral Raise
15

Reps

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