Intermediate Workout #1
Intermediate Series
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20m
1. High Plank Pushback x 10
2. Split Stance Core Rotations x 30sec ea
3. Squat to Overhead Press x12
4. Split Stance Chest Fly x10ea
5. Drop Squats x25
6. SL Romanian Deadlift x 10ea
7. Elbow/Knee Crunch w/assist x15ea
8. DB Glutei Bridges x15
9. Flutter Kicks x 1 minute
10. Prone Contralateral Raises x12ea
Up Next in Intermediate Series
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Intermediate Workout #2
1. High Plank Single Arm Circles x 1min
2. (SS) Low/High Rotations (Front Side Hip) x15ea
3. Posterior Lunge w/Lateral Shoulder Raise x10ea
4. (SS) "I" x10 ea
5. Drop Squat Jumping Jacks x25
6. SLB Alt. Posterior/Anterior Touch x10ea
7. Upright V Crunch x20
8. Marching Single Leg Bridge x20
9. Bi... -
Intermediate Workout #3
1. High Plank Alt. Shoulder Flexion x 1min
2. Kneeling Figure 8 x 1min
3. Lateral Lunge w/Row x10ea
4. (SS) Alt. Bicep Curl x 30secs ea
5. Super Skaters x 1min
6. Single Leg Balance Egg Beaters x 1min ea
7. DB Crunch x20
8. SL Crossed Knee Bridges x 15ea
9. Recline Bicycles x 1min
10. ISO Cobra x... -
Intermediate Workout #4
1. High Plank Alt. Backstroke (w/hips) x 1min
2. SL Kneeling Ditch Diggers x10 ea
3. Anterior Lunge w/Bicep Curl x10ea
4. (SS) Alternating Anterior/Lateral Shoulder Raises x 12 ea side
5. Transverse Jump Squats x 24
6. SLB Balance Calf Raises x 45sec
7. Shoulder Flexion w/DB Crunch x20
8. SL Knee...
