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WARM UP

Sprinter Step Back 5 reps/side

Bent Arm Circles 10 reps/direction

Handcuff Lift Off 10 reps

Birddog 5 reps/side

Hip Flexor Side Bends 5 reps/direction/side

Warm Up | September 2024

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Warm Up
Month:
September 2024

Current month

Athlete

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ATHLETE #3 | September 2024

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Athlete
Month:
September 2024

ATHLETE #2 | September 2024

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Athlete
Month:
September 2024

ATHLETE #1 | September 2024

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Athlete
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September 2024

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Power

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POWER #3 | September 2024

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Power
Month:
September 2024

POWER #2 | September 2024

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Power
Month:
September 2024

POWER #1 | September 2024

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Power
Month:
September 2024

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Energy

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ENERGY #3 | September 2024

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Energy
Month:
September 2024

ENERGY #2 | September 2024

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Energy
Month:
September 2024

ENERGY #1 | September 2024

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Energy
Month:
September 2024

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Regenerate

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REGENERATE #2 | September 2024

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Regenerate
Month:
September 2024

REGENERATE #1 | September 2024

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Regenerate
Month:
September 2024

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Velocity

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Focus Block | Forearm Endurance

Course:
Velocity
Month:
September 2024

VELOCITY | September 2024

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Velocity
Month:
September 2024

Current month & week

Workout of the week

Workout of the Week | Demo | Fitness | Gym-nasty

Type:
Fitness
Week:
Week 4

Workout of the Week | Demo | Fitness | Lift Laugh Love

Type:
Fitness
Week:
Week 3

Workout of the Week | Demo | Fitness | Sweaty Success

Type:
Fitness
Week:
Week 2

Workout of the Week | Demo | Fitness | Weight A Minute

Type:
Fitness
Week:
Week 1

Workout of the Week | Demo | Upper | Bicep-pella

Type:
Upper
Week:
Week 4

Workout of the Week | Demo | Upper | Gym & Tonic

Type:
Upper
Week:
Week 3

Current month

Focus blocks

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Strength & Conditioning

Focus Block | 1-leg jumping & landing practice

Month:
September 2024

Abs

Focus Block | Ab Training Staples

Month:
September 2024

Shoulders

Focus Block | Full ROM Delts

Month:
September 2024

Strength & Conditioning

Focus Block | Mechanical Calves Dropset

Month:
September 2024

Strength & Conditioning

Focus Block | Strength Endurance

Month:
September 2024
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