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Name:
Warm-Up
Pre-Stretch
 Core
Left side pike X 25 Right side reverse twist X 25 Left side reverse twist X 25 2 level crunch X 25 Iron bridge on basketball X 1:00 (MPEG - WMV)
Pull-ups (w/ negative) X 8-12 DB incline press X 8-12 Hammer high row X 8-12 (MPEG - WMV) Hammer rear deltoid X 8-12 Barbell upright row X 20
Barbell curl X 20
* Shown with dumbbell.
Step-ups w/ basketball X 2:00 Strive leg curl X 8-12 Plyo lunges X 20 X 3 Calf raise X 20-25
Name:
Warm-Up
Pre-Stretch Core
Stability ball plank X 1:00
DB lateral raise w/shrug X 8-12 (MPEG - WMV) BB seated front raise X 8-12
Hammer decline X 8-12 (MPEG - WMV) Hammer incline X 8-12 (MPEG - WMV)
Hanging row w/stability ball X 20 (MPEG - WMV) Cable preacher curl X 8-12
Step-ups w/ medicine ball X 2:00 Strive leg curl X 8-12 Plyo lunges X :20 X 3 Calf raise X 20-25
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