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WEEK 4 SUPPLEMENTAL WORKOUT

DYNAMIC STRETCHES


WARM UP = 5 burpees + 30 Mtn Climbers + 15 plank-jacks 2X


CORE = 6" leg hold (lay on your back, lift legs 6" off the ground and hold) pump palms down 30X, repeat 2X


WORK = Set timer on your phone for 45 seconds or 1 minute. Do 45 seconds or one minute of the first exercise, rest 30 seconds, do the next exercise, rest 30 seconds, etc.

Repeat the circuit 3X


SPIDERMANS

DIVE-BOMBERS

SQUAT JUMPS

SINGLE-LEG GLUTE BRIDGE - RIGHT LEG

SINGLE-LEG GLUTE BRIDGE - LEFT LEG

ROWS WITH A BAND https://youtu.be/lHuGxZZ09nY


STRETCH!


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