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Segments
Circuit
Sauna
| 1 | 15m0s | |
Cool Down
| 1 | 5m0s | |
Circuit
Front-to-Back Leg Swing
| 1 | 20 Reps | 0 lb |
Lateral Leg Swing
| 1 | 20 Reps | 0 lb |
Calf Stretch
| 1 | 30s | |
Single Leg Hamstring Stretch
| 1 | 30s | |
Elevated Kneeling Lunge Stretch
| 1 | 2m0s | |
Standing Quadricep Stretch
| 1 | 30s | |
Superset
Linear Hack Press
lb
| W | 10 Reps | 110.0 Lb |
| 2 | 10 Reps | 110.0 Lb |
| 3 | 10 Reps | 200.0 Lb |
| 4 | 10 Reps | 290.0 Lb |
Dumbbell Squat Thrust
lb
| 2 | 10 Reps | 27.5 Lb |
| 3 | 10 Reps | 27.5 Lb |
| 4 | 10 Reps | 27.5 Lb |
Superset
Alternating Dumbbell Bicep Curl
lb
| 1 | 20 Reps | 27.5 Lb |
| 2 | 20 Reps | 27.5 Lb |
| 3 | 20 Reps | 27.5 Lb |
Dumbbell tricep extension
lb
| 1 | 10 Reps | 27.5 Lb |
| 2 | 10 Reps | 27.5 Lb |
| 3 | 10 Reps | 27.5 Lb |
Single
Dumbbell Walking Lunge
lb
| 1 | 20 Reps | 27.5 Lb |
| 2 | 20 Reps | 27.5 Lb |
Circuit
Sauna
| 1 | 10m0s | |
Cool Down
| 1 | 5m0s | |
Circuit
Sauna
| 1 | 15m0s | |
Cool Down
| 1 | 5m0s | |
Circuit
Front-to-Back Leg Swing
| 1 | 20 Reps | 0 lb |
Lateral Leg Swing
| 1 | 20 Reps | 0 lb |
Calf Stretch
| 1 | 30s | |
Single Leg Hamstring Stretch
| 1 | 30s | |
Elevated Kneeling Lunge Stretch
| 1 | 2m0s | |
Standing Quadricep Stretch
| 1 | 30s | |
Superset
Linear Hack Press
lb
| W | 10 Reps | 110.0 Lb |
| 2 | 10 Reps | 110.0 Lb |
| 3 | 10 Reps | 200.0 Lb |
| 4 | 10 Reps | 290.0 Lb |
Dumbbell Squat Thrust
lb
| 2 | 10 Reps | 27.5 Lb |
| 3 | 10 Reps | 27.5 Lb |
| 4 | 10 Reps | 27.5 Lb |
Superset
Alternating Dumbbell Bicep Curl
lb
| 1 | 20 Reps | 27.5 Lb |
| 2 | 20 Reps | 27.5 Lb |
| 3 | 20 Reps | 27.5 Lb |
Dumbbell tricep extension
lb
| 1 | 10 Reps | 27.5 Lb |
| 2 | 10 Reps | 27.5 Lb |
| 3 | 10 Reps | 27.5 Lb |
Single
Dumbbell Walking Lunge
lb
| 1 | 20 Reps | 27.5 Lb |
| 2 | 20 Reps | 27.5 Lb |
Circuit
Sauna
| 1 | 10m0s | |
Cool Down
| 1 | 5m0s | |
Activity Overview
Metrics
Rating
10/10
Intensity
8/10
RPE
9/10
Total Volume
11,500 lb
Segments
6
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