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Plyo 1

No weight:

Front lunge, kick back x 10 each side

5 push ups

Rear lunge, hop up x 10 each side

5 push ups

Wall sit, lift leg and tap x 10 each side

5 push ups

Glute bridge = leg lift x 10 each side

5 push ups

Squats x 10

5 push ups

Rest 90 seconds

3 sets

Bosu ball: Stand on ball and touch floor (or as close as can go) leg straight x 1 minute

Bosu ball: Flip it over, Burpees with a jump x 1 minute

Row machine: keep above 800 x 1 minute

2 times through no stopping

Rest 90 seconds

2 sets


Straight legged leg lifts (hands under lower back if there is pain) X 20

V crunches X 20

Rest 1 minute

5 sets


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