Exercise

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Dynamic Planks

Prerequisites 1

Planks (Hands)

Requires proficiency of 50%

Knee Hand Plank🌐

4 sets of 15-30s holds
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Hand Plank🌐

4 sets of 15-30s holds
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Decline Plank🌐

4 sets of 15-30s holds
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One-Arm Plank🌐

4 sets of 15-30s holds (ea. side)
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One-Leg Plank🌐

4 sets of 15-30s holds (ea. side)
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X-Plank🌐

4 sets of 15-30s holds
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Extended Plank🌐

4 sets of 15-30s holds
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One-Arm One-Leg Plank🌐

4 sets of 15-30s holds (ea. side)
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Postrequisites 1

Mountain Climbers

Requires proficiency of 50%

Rotational Climbers🌐

4 sets of 15-30s holds

Lateral Climbers🌐

4 sets of 15-30s holds

Side Climbers🌐

2 sets of 12-15 reps (ea. side)

Everest Climbers🌐

4 sets of 15-30s holds

Jumping Mountain Climbers🌐

4 sets of 15-30s holds