Lets Do This Freeballn In Jax,fl

UPPER BODY

5 Min warmup

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3x8 pull-ups (assisted)

3x8 dips (assisted)

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3x 12

Curls

Shoulder press

Bench dips

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3 x 12

One arm assisted row

Chest press

Overhead extension

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3 x 12 chest raise

3 x 15 row

3 x 10 pec dec

3 x 8 upright row

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3 x 8 trx row

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Stretch

FULL BODY

10 Min warmup (elliptical)

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3 x 12

Curls 10lbs

Tabletop leg lift

Roll up to V

Squat jumps

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3 x 12

Pushups

Donkey kicks (12 each leg)

Tabletop crunch

Skiers on steps (3 x 24)

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3 x 12

Superwoman’s

Straight leg crunch

Glute bridge

Step ups (3 x 24)

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2 Min plank

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Stretch

LEGS/BUTT

5 Min warmup

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4 x 12 Leg press machine

4 x 12 leg curl machine

4 x 12 abductor outer thigh

4 x 12 adductor inner thigh

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4 x 10 single led deadlift (with dumbbell or kettlebell)

4 x 10 squat to lung

4 x 12 (each leg) donkey kick**

4 x 12 glute bridge

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20 push-ups

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2-3 minute plank

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Stretch

** for the third set I straightened my leg and lifted from the floor as high as I could without arching the back

FULL BODY

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10 Min warmup (stair master)

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3 x 16 Lateral squat walk to wall (with medicine ball)

3 x 1 min wall sit

3 x 16 lateral squat walk away from wall

3 x 16 shoulder press

3 x 16 row

3 x 16 (each leg) lateral leg lifts**

3 x 16 knee crunches (yoga ball)

3 x 16 curls

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3 x 12 (each leg) lunges

3 x 12 rear felt fly

3 x knee crunch

3 x upright row

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Stretch

*The idea is to lead with one leg in a lateral squat walk to a wall. Once at the wall do a wall sit with the medicine ball on your lap for 1 min. Then go back to your spot leading with the other leg.

** basically a fire hydrant leg lift but with your leg extended

Brother pulled out the strap LOL! 💯✔️ 

“A Suspected Racist Man was getting ready to attack a pregnant black woman when a heroic black man came in and IMMEDIATELY SUMMONED the Negro Spirits to send the Suspected Racist Man to the ETERNAL shadow realm. The racist tried to use his “Slave Master” big boy voice but quickly realized he was dealing with the literal spirit of Nat Turner! When that didn’t work, he used the victim card, but he he didn’t know the lady recording had captured everything. Reportedly in Orlando Florida! SHARE THIS! This Pregnant Woman & Man NEEDS to be FAMOUS!”