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| Do Day 1 Do one Group Power Clean/Hip Rock 'N Raise then repeat then move on to next group |
| Power Clean |
1x10 1x8 1x6 Reps Weight |
Stand behind bar resting on the floor squat down keep head Up and back straight lift weight up close to you body then drop into a squat catching the weight on you upper chest.Form is very Important |
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| Hip Rock 'N Raise |
3x40 Sec |
Put feet together indian knees out raise legs toward chest and then extend lower back toward the sky |
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| Jump Reverse Legs Lunge |
3x30 Sec Change Legs each time |
Start in a lunge with dumbbell by you side jump in the air and switch legs then repeat. keep back straight and use light weight |
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| Lawn Mower |
3x30 Sec Each Arm |
rest one elbow on you knee, then pull weight from floor to waist with other hand |
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| Jump Squat |
3x40 Sec |
Do a Squat with hands down on you side. Explode out of squat jumping into the air. |
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| Heavy Pants |
3x40 Sec |
place one foot forward and keeping knees bent, bend at waist, keep back flat. Lift weights from from forward foot up to waist keeping elbows close to sides. |
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| Straight Leg Dead Lift |
3x40 Sec |
Keep legs straight bend at waist and lower 45 pound bar to the floor then stand up keeping arms and legs straight. A Slight bend is ok. |
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| Chest Supported Row |
3x40 Sec |
Lay on an incline bench with chest on the bench. Lift two dumbbell straight back bringing shoulder blades together. |
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| Squat Jack |
3x40 Sec |
Do jumping jacks from a squat position |
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| Inverted Row |
3x40 Sec |
Place weight on saftey bars of the squat rack. Lay down below the bar and pull yourself up and down |
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