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PROGRAM SCHEDULE 

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INSTRUCTION VIDEO 

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EXERCISE: DUMBELL KNEELING ARNOLD PRESS 

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EXERCISE: BAND REVERSE FLY

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EXERCISE: DUMBELL FLOOR CHEST PRESS 

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EXERCISE: BAND BENT OVER ROW

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EXERCISE: BAND BICEP HAMMER CURL

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EXERCISE: DUMBELL LYING TRICEP EXTENSION 

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EXERCISE: PLANK AROUND THE WORLD

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EXERCISE: LEG RAISES

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EXERCISE: HBH BIKE

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EXERCISE: PLATE SUPERMAN PRESS 

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PROGRAM 5.2

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EXERCISE: DUMBELL GOBLET SQUATS 

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EXERCISE: HIP THRUSTER 

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EXERCISE: DUMBELL LUNGES BACKWARDS 

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EXERCISE: BAND DEADLIFT

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EXERCISE: LYING GLUTE SIDE RAISES 

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EXERCISE: CALF RAISES

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EXERCISE: DEADBUG

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EXERCISE: LEG KICKS

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EXERCISE: V-UPS 

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EXERCISE: SUPERMAN

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