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Dita's Strength and Flexibility Program →

Strength Day B

Foam Roll Calves · Foam Roll Outer Thigh · Foam Roll Inner Thigh · Cat/cow Bends · 90-90 Stretch · Arm Circle · Lunge (Walking) · Shoulder Dislocate · Knee Circles · Glute Bridge · Glute Bridge · Glute Bridges · Glute Bridges

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Workout Breakdown

Warm-Up

Foam Roll

1

Foam Roll Calves

1 set × 60s

2

Foam Roll Outer Thigh

1 set × 60-90s

3

Foam Roll Inner Thigh

1 set × 60-90s

Dynamic Stretches

1

Cat-Cow Stretch

1 set × 5-7 reps

2

90-90 Stretch

1 set × 10 reps

Movement

1

Arm Circle

1 set × 3-5 reps

2

Lunge (Walking) - Barbell

1 set × 10-20 reps

3

Shoulder Dislocate - Resistance Band

1 set × 3-5 reps

4

Knee Circles

1 set × 3-5 reps

Strength

Glute Bridges

1

Glute Bridge - Left Leg Up

1 set × 10-20 reps

2

Glute Bridge - Right Leg Up

1 set × 10-20 reps

Glute Bridges

1

Glute Bridges - Left Leg Up

1 set × 10-20 reps

2

Glute Bridges - Right Leg Up

1 set × 10-20 reps

Cool Down and Stretch