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0:00:15
Dumbbell deficit reverse lunge
0:00:20
Slight lean single arm lateral raise
0:00:15
Dumbbell calf raises
0:00:19
KB front loaded good morning
0:00:21
Double KB concentric pause sumo deadlift
0:00:18
Dumbbell bench press
0:00:19
Goblet lateral step up
0:00:18
Conventional deadlift
0:00:12
Dumbbell overhead press
0:00:15
Heels elevated goblet squat
0:00:16
Single arm horizontal row + rotation
0:00:19
Eccentric horizontal row
0:00:17
Landing
0:00:20
Eccentric power squats
0:00:09
Vertical jumps
0:00:12
Bent over dead ball slams
0:00:14
Power glute bridges
0:00:09
Banded power horizontal row
0:00:14
Stability ball lat roll outs
0:00:16
Banded power straight arm pull down
0:00:14
Quadruped spine rotations
0:00:16
90/90 hip rotations
0:00:21
Dumbbell 1 1/4 hip thrusts
0:00:13
Seated arnold press
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