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  36:53

  Concentric Week 9&10- Workout 1

  Concentric Week 9&10- Workout 1

  Equipment - DB's, Bands, MB, Mat

  Round #1
  DB & BAND Goblet Squat 3 x 5
  Hop into Split Jump 3 x 5
  Banded Pushups 6x
  Single Arm MB Chest Slam 3 x 5/ea

  Round #2
  Band DB Split Squat 3 x 5
  Speed Skaters 2x 6/ea

  Round #3
  Reverse Crunches 2 x 8
  Disassociation Plank 2 x 8

• 

  44:08

  Concentric Week 9&10- Workout 2

  Concentric Week 9&10- Workout 2

  Equipment - DB's, Bands, MB, Mat,

  Round #1
  DB Banded RDL 3x6
  MB Rev OH Slam 3x5
  DB Warrior Row 3x6
  Banded Lawn Mowers 3 x 8

  Round #2
  SL RDL Opposite 2 x 6
  Bent Over Band PA's wTwist 2 x 8

  Round #3
  DB or KB Plank Drag 2 x 8/ea
  Side Plank w/ Leg Lift 2 x 8/ea

• 

  41:10

  Concentric Week 11&12- Workout 1

  Concentric Week 11&12- Workout 1

  Equipment - DB's, Bands, MB, Step or Stair, Mat

  Round #1
  1. DB & BAND Goblet Squat 3 x 5
  2. 180° Jumps 3 x 5
  3. DB Banded Chest Press 6x
  4. SL MB Chest Pass 3 x 4/ea

  Round #2
  5.Band DB Step ups 3 x 5
  6. Rev. Lunge/Stork/Leap 2x 6/ea
  .
  Round #3
  7. Banded Hip Flexor March 2 x 8
  8. DB hip to Hal...