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1
    • Glute Bridge Both Sides
    • Alternating Leg Lifts
    • Prisoner Squats
    • Arm Circles Forward
    • Reverse Lunges Right Side Only
    • Reverse Lunges Left Side Only
    • Side Plank Right Side With Hold
    • Side Plank Left Side With Hold
    • One Leg Squat Touchdown Right
    • One Leg Squat Touchdown Left
    2
      • Stationary Lunges
      • Prisoner Squats
      • Glute Bridge Both Sides
      • Pushups
      • Side Lunges
      • Seal Jacks
      • Side Plank Right Side With Leg Raises
      • Side Plank Left Side With Leg Raises
      • Ground And Pound
      3
        • Side Shuffle With Full Burpee
        • Superman Pushups
        • Single Leg Glute Bridge Left Side
        • Single Leg Glute Bridge Right Side
        • Plank Jacks
        • T Pushups
        • Side Laying Leg Circles Right Side
        • Prisoner High Knees
        • Mountain Climbers
        4
          • Single Leg Stiff Legged Dead Lift Left Side Only
          • Single Leg Stiff Legged Dead Lift Right Side Only
          • Pushup Jacks
          • High Plank Explosive Lunges
          • Spiderman Lunge Stretch Alternating Sides
          • Single Leg Stiff Legged Dead Lift Left Side Only
          • Single Leg Stiff Legged Dead Lift Right Side Only
          • Pushup Jacks
          • High Plank Explosive Lunges
          • Spiderman Lunge Stretch Alternating Sides
          5
            • Bicycle Crunches
            • Plank Hold
            • Spiderman Lunge Stretch Left Side
            • Spiderman Lunge Stretch Right Side
            • Flutter Kicks
            • Side Lunges
            • Scorpion Reach
            • Heel Touches
            1