WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) SUMO SQUAT
2.) TABLE TOP FIRE HYDRANTS
3.) ALT FWD LUNGES
CIRCUIT 2: (2 ROUNDS)
1.) ALT SL WEIGHTED GLUTE BRIDGE
2.) SIDE LYING LEG LIFT (R)
3.) SIDE LYING LEG LIFT (L)
COOL DOWN
Up Next in ALL
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LIFT18 TOTAL BODY STRENGTH DAY 16
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) NARROW ROW
2.) PUSH UP TO A ROW
3.) PENGUINSCIRCUIT 2: (2 ROUNDS)
1.) OVERHEAD TRICEP EXTENTION
2.) 3 DIRECTIONAL BICEP CURL
3.) INGLE LEG FROG PUSHERS
COOL DOWN -
LIFT18 TOTAL BODY STRENGTH DAY 15
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) REVERSE FLY
2.) DB CURL TO ALT FRONT RAISE
3.) RDLSCIRCUIT 2: (2 ROUNDS)
1.) GOOD MORNING TO ROW
2.) ALT SQUAT TO UPRIGHT ROW
3.) CURL TO ROUNDERSCOOL DOWN
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LIFT18 TOTAL BODY STRENGTH DAY 14
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) REVERSE FLY
2.) DB CURL TO ALT FRONT RAISE
3.) RDLSCIRCUIT 2: (2 ROUNDS)
1.) UPRIGHT ROW
2.) CHEST PRESS TO LEG LOWER
3.) SIDE LYING WEIGHTED LEG LIFTS
COOL DOWN
