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10 Up 10 down Strength and Core Ladder
11 months ago
15
Warm Up: Dynamic FlowÂ
High knees 20; high knee pulldowns 10; spotty dogs 10; chest extenders; hip openers 10;
Strider stretch 10
X 3
Â
Main Workout: Strength and Core Ladder
Â
10/9/8/7/6/5/4/3/2/1: Sumo Squat
1/2/3/4/5/6/7/8/9/10: Half press upÂ
Â
10/9/8/7/6/5/4//3/2/1: Lunge/Stride (each side)
1/2/3/4/5/6/7/8/9/10: CrunchÂ
Â
10/9/8/7/6/5/4//3/2/1: Body extension reach (each side)
1/2/3/4/5/6/7/8/9/10: Glute bridge (squeeze)
Â
Cool down/recovery:
Static stretch recovery:
Standing hamstring, standing calf, standing chest, standing back, shoulder stretching, standing quad, standing lat reach
x 3Â
Each flow through with the trainer takes approximately 15 seconds.
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