Warmup
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Hamstring stretch (0:52)
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Single leg footwork (1:56)
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Side lying footwork (1:05)
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4 point single leg footwork (0:59)
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Double leg footwork (1:50)
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Glute bridges (1:36)
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Supine core (2:03)
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Cardio options (Tricep dips & standing icebreaker) (1:07)
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Use of props in warmup (3:31)
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Warmup structure (overview) (1:49)
Light stability legs
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Light Arabesque lunges (2:06)
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Curtsey & 9090 lunge (2:07)
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Forward facing 90/90 lunge (1:07)
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Reverse arabesque lunge, revers scooter & hamstring extension (2:09)
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Single leg squat & skater (0:46)
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Reverse skater (1:15)
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Frog lunge & scooter (1:06)
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Spider Lunge (0:44)
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Squats - parallel & sumo (1:25)
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Standing splits abduction (1:14)
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Sissy squats short box (1:33)
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Use of props (2:40)
Core
Heavy legs
Heavy upper body
Hamstring Exercises
Abdominals
Forward facing bi-lateral upper body exercises
Reverse facing upper body exercises
Side facing upper body exercises
Long box exercises
Short box (carriage parked) exercises
Forward facing unilateral arm exercises
Side facing single arm
Leg/core exercises
Shoulder stand exercises
Inner thighs
Mid back (core)
Mid back (strength)
Single leg in strap
Weighted pole
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Warm up - Single/double leg, glute bridge (1:48)
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Warm up - Core (1:57)
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Squats (side facing) (0:51)
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Sissy squats (1:08)
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Box crunches (1:13)
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Upper body (side facing): Chest press, stir the pot (1:12)
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Arms in straps (part 1): Leg extension (single/double), leg lift and lower, reverse curl, frontal pull down (with row/tricep extension) (2:31)
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Arms in straps (part 2): Core (0:32)
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Legs in straps: Hamstring press, froggy press (2:10)
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Candlestick: Short & long spine (with froggy press layer) (2:54)
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Reverse facing legs: 90:90 lunge, arabesque lunge, scooters (2:31)
Jump boards
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Intro to jump boards (1:18)
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Double leg jump board (4:55)
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Single leg jump board (3:40)
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Jump board core (1:42)
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4 point kneeling jump board (1:29)
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Flow into jump boards on a blue spring (Option 1) (2:41)
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Flow into jump boards on a blue spring (Option 2) (2:11)
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Flow into jump boards on a green spring (1:20)
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Flow into jump boards on a green+blue spring (2:10)
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Trick for putting jumpboards in (0:55)
